Up and moving slowly today, I feel like I’m moving through syrup. Sleeping better than ever this week, but having a hard time waking up. Normal PWO routine.
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 5
110 - 5 x 5
Assistance - SS w/ Press
Pull/Chin up - 8 x 7
Walking lunges - 2 x 10
Walking lunges - 3 x 10
Banded tricep pushdowns - 5 x 20
I felt weird today, just not super awake or pumped to lift. But I ground it out and got it done so I’m happy with it. Left elbow got a little pissy but that happens.
I’ll be doing it because Audacity’s stuff sucks. Their compressor can’t even smooth out my guitar recordings with a vocal mic. I go amp → mic → interface → USB, so there’s latency. But I use headphones from the soundcard to monitor because audacity won’t send signal to the monitor output for the interface. So that helps. It’s like just enough to throw me off.
Strange…I’m assuming you’re using windows so my first inclination would be to check your audio driver in audacity, make sure you’re on your interfaces ASIO driver for recording and playback, then I’d check your comps sound options to ensure you’re doing playback through the interface… Update all drivers etc…
Other than that it may be an issue with your interfaces headphone output? Or can you monitor your mic/guitar through the interface but you just can’t hear playback?Which interface are you using?
I got it to work once but it was a giant pain in the dick. I can monitor the input, but can’t have playback through the headphone out. Fuuuuck, typing this I just figured out the issue. It’s a cheap Behringer UM2, which is probably part of the problem. Haha
Woke up wide-awake at 4:30 so decided to start my day early. Had a Clif bar because I woke up nauseously hungry. Normal PWO routine otherwise.
Squat
45 x 5
160 x 5
200 x 5
240 x 3
280 x 5
320 x 5
360 x 5
280 - 5 x 5
Assistance - SS w/squat
Ab wheel - 5 x 10
Seated DB press - 45 lbs - 5 x 10
DB curl - 20 lbs - 2 x 10
No SS
DB curl - 20 lbs - 3 x 10
Back felt a little fragile at first but it loosened up and everything moved well. Squat continues to be the lift I feel best with and most comfortable with. Assistance moved well, press felt light despite adding weight. Will stay at 45 though. I had a wicked allergy attack between my 280 and 320 sets, so was dizzy from sinus pressure on the 320 and 360 sets. And then the Clif bar almost made me dook my draws at the end of the workout, so that’s a no-no.
Reading some of these logs and seeing the stuff people have to contend with just to get a session in, makes me realise how lucky I have it that sometimes I’m a bit tired.
Thanks man! Truth be told, these were minor inconveniences. But I employ the same mindset, people do absolutely ridiculous things despite a myriad of circumstances working against them every single day. Then I bitch about something that’s only a little annoying. That perspective goes a long way to staying NOV as Mr. Wendler would say. I have a lot of reasons I could lean on to not do well, whether they constitute as “significant” or not. But there’s a bunch of people that have it a lot worse and are kicking my ass, so I just need to keep moving.
I will say, I’ve set a lifetime PR as far as staying healthy for the longest period of time. No major stomach issues (IBD) and no major back issues for quite awhile. Really happy about that.
Work stress is, again, fucking me sideways, and I spent last evening drinking beer and hanging blinds with my wife. So I totaled about 14 hours’ work yesterday and am stressed because of a hot-shot project at work. Woke up groggy and sore but nutted up and got moving.
Bench
45 x 5
105 x 5
130 x 5
155 x 3
180 x 5
205 x 5
230 x 5
180 - 5 x 5
Assistance - SS w/bench
Chest-supported DB row - 40 lbs - 5 x 15
RFESS - BWT - 5 x 10 reps/leg
No SS
DB “plate raise” - 25 lbs - 5 x 15
I ended up having a great workout. When I get stressed I tend to do better keeping my head down and focusing all-in on my sessions, and this one was no different. I sort of got my foot position figured out - my right knee would collapse out just like squatting and it would jack me all up. Fixed it and no issues. Fake plate raises were tough, shoulders blown up.
Up and at 'em. Let my mental health get away from me and found myself relying more on booze than I’d like, so doing a hard reset to get my shit in order and actually take care of myself. Slept well last night and woke up feeling good. Took a cart for golf yesterday so didn’t walk. Normal PWO routine except 2 espresso shots instead of my pre-workout.
Deadlift
225 x 5 - Sumo
230 x 3 - Sumo - ouch groin
275 x 3 - Conventional for rest of sets
320 x 3
370 x 1
415 x 1
460 x 1
Supplemental
RDL - 275 - 3 x 5
Assistance - SS w/ deadlift
Ab wheel - 5 x 10
Push ups - 5 x 10
No SS
Band pull aparts - 35, 25
Overall I felt OK today lifting-wise. My groin was really tight so I switched to conventional deads to give it a rest, which worked out well. My conventional deadlift has really gotten more balanced left-to-right so I no longer just grind on my left SI joint. Also, 460 is near my all-time max for conventional and it was fast. Did RDL’s and went to 3 x 5 because my back was getting fatigued more than I like and I have a lot of golf coming up that I shouldn’t be sore for.
Thanks man! Probably my favorite one I’ve done. Never been able to pull off this much volume before without some sort of injury creeping up on me. My groin is moderately pissed but I don’t think lifting did that to me. My shirts don’t fit and I’m back into size 34 pants comfortably, so going in the right direction. Leviathan for deads is nice, but might be a little taxing for me long-term.
Thanks! I have no idea, because it shoulda been within ~5 pounds of my max. I think the best I ever got was 465 or 470 conventional. Sumo makes conventional stronger so focusing on it has helped. I don’t think the converse of that is true, so I’ll be doing sumo mostly. Just needed to give my groin a break before a minor nag turns into an issue.
Up and at 'em. Wicked GI issues this morning but seem to be OK now. Normal PWO routine.
Press
45 x 5
60 x 5
75 x 5
90 x 3
105 x 5
120 x 5
135 x 5
105 - 5 x 5
Assistance - SS w/ Press
Chin/Pull up - 6 x 8, 2 x 7
Walking lunge - 5 x 20 alternating legs
No SS
Banded tricep pushdown - 4 x 25
The work went well today and I didn’t dook myself, so it’s a win. I focused hard on not losing my abs while pressing. Chins/pulls were a volume PR and I’m starting to feel a lot stronger on them. Tricep pushdowns were killer, I finally remembered to hold lockout for a bit and it torched them.
Up and at 'em, very tired but doing OK. I’ve had asthma and allergy trouble out the ass lately and today is no exception. Normal PWO routine.
Squat
45 x 5
180 x 5
220 x 5
260 x 3
300 x 5
340 x 5
380 x 5 - close to PR, if not PR
300 - 5 x 5
Assistance - SS w/squat
Ab wheel - 5 x 10
Seated DB press - 40 lbs - 5 x 10
DB curl - 20 lbs - 2 x 10
No SS
DB curl - 20 lbs - 3 x 10
Squat felt good today form- and body-wise, but my lungs could not keep up. I was absolutely sucking air by my 3rd set. Almost did 3 x 5 FSL squats because I couldn’t catch my breath but decided to nut up and finish the last 2. Assistance was good, left elbow was pissed because I played 36 holes of golf between Friday and Saturday. Curls burned hard but that means I need them. Arms have felt bigger since going to DB curls with extreme supinated grip.
Up and at 'em. Back to sleeping like dogshit and being anxious, not cool. Normal PWO routine except I ditched the pre-workout for cold brew.
Bench
45 x 5
115 x 5
140 x 5
165 x 3
190 x 5
215 x 5
240 x 5
190 - 5 x 5
Assistance - SS w/Bench
Chest-supported DB row - 40 lbs - 5 x 15
RFESS - 5 x 10 reps/leg
No SS
DB “plate” raise - 25 lbs - 5 x 15
Bench felt kickass today, I was balanced from the ground up and the bar moved well. Had at least 3 more reps in the tank on the top set. Assistance felt good.
Lol the sprint probably felt like a bit of a break in between all that suck. Good stuff man, just think, next week it’ll have to be 9 circuits!!
Yet again I have to say I feel like front loading (zerchers/front load sandbag) is the greatest. It’s like I’m turning into a teenage mutant ninja turtle with all this shit growing on my back.
.BTW- sweet deadlift up there man. That was awesome.
