Up early and had a Reign energy drink instead of caff pill because of some stomach issues that excess caffeine tends to fix for me…which worked. Got started later than I wanted to but oh well. I noticed that flexing my glutes before each box jump let me clear the box wayyyyyyyyyy easier than usual, so I’m onto something there.
SS w/ 10,6,7,6,6,6,6 Pull-Ups
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 5
@T3hPwnisher is that any improvement? I widened out by 2-4" and went with a false grip to get the bar down to my rack position. It was tough to get it down there without cocking my wrists back significantly, mostly because my mobility sucks so I’ll work on that. Felt stronger, but also felt like a first-time driver trying to rub one out while driving a stick shift between holding rack position and maintaining bracing.
SS w/ 15 1-leg squats per side
115 x 5 x 2
No SS
115 x 5 x 3
1 x 30 push-ups
This workout felt good and the laxatives I took last night didn’t make me actually die while lifting, which was nice. Don’t know what happened yesterday but after breakfast I just started bloating and it kept getting worse through dinner last night. By that point I was so miserable I could barely eat. It’s been a long time since my IBS has been an issue, so not sure what the hell that was all about. Better today and eating slower to see if it helps.
Anyway, about the session, I like the wider grip on the press and the lower start point. It makes it easier to get a straight bar path and get my head outta the way. It was a bit awkward, as are most lifts when you make changes, but I think it’s a good change. Assistance work I pushed a little harder on pull-ups and feel like I’m making good progress with them. Back was still tender and did 1-leg squats to keep pressure low. the 30 unbroken pushups weren’t super hard, which means I’m getting stronger and/or in better shape. Hell yeah.
Fresh off of vacation, but had the pleasure of sitting next to some dude with a bastard toddler on his lap and a tolerable toddler in the seat next to him. All 3 were coughing and sniffling, and, just to make sure I got sick, the dad kept making the raspberry noise to get the kid on his lap to do the same thing. Yup, let’s atomize the plague for everyone around. Anyway, I was sick by Saturday night with some good drainage and a healthy hack cough. I slept about 10 minutes total last night also, but don’t feel as terrible as I expected. I did go with a Reign energy IPO my normal caffeine/theanine pill and think that was a mistake, because my heart is still racing. Anyway, I did my handful of candy corn, 4 x 5 broad jumps, and Agile 8.
Squat
SS w/ 20 side plank crunches
45 x 5
145 x 5
185 x 5
SS w/ 20 seated dumbbell press (no back support)
225 x 3
265 x 3
305 x 3
SS w/ 10 pull ups
340 x 5
265 x 8 - very sad widowmaker
15 inverted rows
15 BB curls
I never really caught my breath for this whole workout and was apprehensive to push the heavy set too hard after throwing my back out last week. I stopped the second I felt an unevenness in my back and am glad I did. The widowmaker I stopped because I was literally breathing too hard to brace anymore. Kinda pissed about it but it’s what you gotta do when you’re sick. I’m hoping I’m turning the corner, though, and that some sleep tonight will get me headed in the right direction.
Sick as a fucking dog today, left the couch 4 times all day. No fever, so doubt it’s the flu, but unholy sinus and chest congestion with body aches and a lot of fatigue. Might end up just restarting my anchor cycle next week because I feel like I phoned in the squat work yesterday. Maybe just some technique work this week if I feel better.
Thanks! Felt awkward to shove my knees out more but it definitely helped in the bar speed department so I might be onto something. Looking forward to retrying this session next week when I can breathe…
I decided I’d start my anchor cycle over again because I was severely limited by my ability to breathe last Monday and didn’t feel good enough to train the rest of the week. I still forced food down to keep from completely tanking and am glad I did. I feel about 90-05% better today, still a pretty significant hitch in my breath but I can at least make it up and down the steps without needing to stop for air. I did a caffeine/theanine pill and tried pineapple juice as my pre workout carb…big fat fucking mistake. I spent my entire session chugging water to try and wash the battery acid outta my esophagus and keep from upchucking. Agile 8 and 4 x 5 box jumps to start.
Squat
SS w/ side plank 10 breaths each side
45 x 5
145 x 5
185 x 5
SS w/ 20 dumbbell military press
225 x 3
265 x 3
305 x 3
SS w/ 10 pull ups
340 x 6 - fuck yeah
265 x 15
20 inverted rows
15 BB curls
Narrowed my hands and my feet for the squat and it kept unwelcome pressure off of my back and made me feel like I wasn’t lopsided, so I’ll be keeping that width. I was still limited by my breathing on both the heavy set and the Widowmaker, the lights got real dark on the final rep of each and I can tell I’m not getting as much oxygen as usual. But it felt good to push hard and get a little nervous for the pushed sets. We’ll see how I feel tomorrow.
Shitty sleep, woke up in a panic at like 1AM for god-knows-why. Candy corn and caffeine/theanine pill. Agile 8 and 4 x 5 box jumps.
Bench
SS w/ 15,15,15,10 chest supported DB rows (45 lbs)
45 x 5
110 x 5
135 x 5
160 x 3
SS w/ 25 lb plate raise x 20 - this was a mistake
185 x 3
210 x 3
240 x 5 - worn out from plate raise
SS w/ RFESS (25 lb dumbbell) x 15
185 x 12
RFESS (25 lb dumbbell) x 15,15,5
Bad assistance choice screwed me today I think. I felt good despite not much sleep and should have gotten more toward 7-8 with 240. I pushed assistance kinda hard, which isn’t a problem, but I wrecked my delts a bit before my main set. Moving forward I’ll switch plate raises and RFESS so that I can push the important stuff more. Also, the RFESS buried me, even at 25 lbs. Medial glutes are wrecked and my balance is still shaky - probably means I need to do more of them.
Still sore from Monday/Tuesday training, not sleeping the best, but can’t actually complain. Normal pre-workout routine and got moving.
Deadlift
SS w/ 20, 15, 15 ab wheel rollouts
135 x 5
160 x 5
200 x 5
SS w/ 15 reps incline dumbbell bench (45 lbs)
240 x 3
280 x 3
320 x 3
SS w/ 15 reps chest supported rear delt flyes
360 x 5*
400 x 1
440 x 1
SS w/ empty barbell curls
280 x 8*
Overall, weights felt super light. I knew my training max would be too low switching from conventional to sumo, but had no idea it would be this low. Felt like I had at least 2 more, potentially up to 4 more reps with 440. Stopped PR set and widowmaker early because as the set moved on more and more weight/effort shifted to my left side to the point I felt like I was doing a 1-legged deadlift. This is happening to a lesser degree now than in the past but is still really frustrating and the last thing I wanna do is end up injured, so I cut the sets when it happens. I’m hoping that the RFESS and 1 leg hip thrusts help with that. Otherwise, everything felt good. Might try eating a little more today and see if it helps me sleep, I keep waking up in the middle of the night in a panic this week. WTF, sandman?
I felt like I got hit by a truck this morning. The first 3 training sessions of the week really took it outta me and I was running short on motivation, but I just went at it and did what I had to do. By the time I got warmed up and went down to the basement I was pretty excited to lift. Apparently you just gotta get started and motivation can materialize outta thin air.
Press
SS w/ 8,7,5,5 pull ups
45 x 5
55 x 5
70 x 5
85 x 3
SS w/ 1 legged glute bridges
100 x 3
110 x 3
125 x 8
No SS
140 x 1
155 x 2
SS w/ dips (BW x 20)
100 x 14
BB curl 55 lbs x 15
Dips x 15
BB curl 55 lbs x 10
Dips x 15
BB curl 55 lbs x 10
Moving my hands wider and racking the bar on my shelf while pressing made the movement way better for me. I failed 155 x 1 about 3 months ago and hit it for 2 here with suspect bar path. Pretty sure that’ll iron itself out with more practice at this width, though. I pushed assistance hard and am sore now, will probably get worse later, but I’ll be fine in time for Monday’s session. I think sleep was my biggest problem this week, but I finally made it through the night last night and feel much better today for it. Overall, mild success on my first anchor week after 2 weeks’ layoff and sickness. I’ll take it.
I wasn’t the best behaved this weekend - had a few friends over Friday night for some liquor and some Crash Bandicoot since my wife was having a ladies’ night with her friends. Didn’t drink to excess, but did stay up until 4:30 AM (that made 24 hours straight). Had a blast though so I’m alright with it. Slept like 14 hours Saturday night and ended up not sleeping much at all last night.
Took a caffeine deload Sunday so my caffeine/theanine pill punched me square in the bawlz today. Did 3 packs of fruit snacks (~60g carbs) and 1/4 teaspoon of salt in 8oz water pre-workout. Agile 8 and 4 x 5 box jumps to start.
Squat
SS w/ side plank 15 deep breaths per side
45 x 5
125 x 5
165 x 5
SS w/ DB seated press (no back support) 35 lbs x 20/20/10
205 x 3
245 x 5
285 x 5
SS w/ Pull-up 10/8/8
325 x 5
285 x 5 x 2
Giant set - Hammer curl (25 x 10) and wrist rolls 5 lbs up and down each way
285 x 5 x 3
Things felt good other than a twinge on the inside of my left knee - probably because I didn’t shove it out enough. Bracing felt extremely good today and felt like my torso was solid. Pushing assistance hard again this week and enjoying it. I’ve noticed my elbows are a lot less cranky if I keep up on wrist rolls so I’ll be doing that moving forward. Table tennis tonight and hopefully some GD sleep.
Slept shittily and feel super beat up, which is becoming a pattern lately. I think it’s because we’re slow at work and I’m not getting worn out throughout the day. Up at 4:00, caffeine/theanine pill, 3 Tbsp honey, 1/4 tsp salt in 8 oz water. Noticing that with the salt I sweat a hell of a lot more during training, but it’s all upper body. Usually I’ve sweat through my underoos by the 15 minute mark but yesterday and today I’ve just been killing my shirt right away. Hmmm.
Bench
SS w/ 20 reps chest supported DB row (40 lbs)
45 x 5
95 x 5
120 x 5
SS w/ 15 reps/leg RFESS (40 lbs)
145 x 3
170 x 5
200 x 5
225 x 5
SS w/ 25 lb plate raise - 20, 15, 15
200 x 5 x 3
No SS
200 x 5 x 2
Weight moved very well today and I felt strong despite feeling beat up. I feel like shit until I hit the bottom of the basement steps, then I’m ready to go. I moved my feet a little further toward my head for bench and felt more stable. Still pushing assistance and trying to keep a good tempo with the work to get some cardio benefit without really affecting strength. I have one ambien leftover from my last bout of insomnia and I’m half-tempted to use it tonight to see if I can get some good momentum with my sleep - averaging 5 hours a night despite laying down for 8+ ain’t gonna cut it.
I swear my alarm switches the slide direction for snooze vs shut off every week. Accidentally snoozed from 4 AM to 5:40 AM but apparently my body needed it. I’ve slept good two nights in a row and feel invincible right now. Up and moving quickly, 3 Tbsp honey and 1/4 tsp salt in 8 oz water, Agile 8, 4 x 5 box jumps.
Deadlift
SS w/ 20, 15, 15 ab wheel rollouts
135 x 5
140 x 5
180 x 5
SS w/ 20 reps incline DB bench - 40 lbs
220 x 3
260 x 5
300 x 5
SS w/ 20 reps chest supported DB rear lateral raises (12 lbs)
340 x 5
300 x 5 x 2
No SS
300 x 5 x 3
Felt good and weight moved well today. Sleep is nice. Tried a couple sets of conventional DL for supplemental with a wider stance than normal and it felt really good, might do that once in awhile and see how it works. Decided to focus more on mind-muscle connection with the incline DB bench and it was a good change. Left the basement feeling more jacked up than beat down, which is cool on an anchor cycle. Will probably put more effort into pull assistance tomorrow (50 pull ups + 50 inverted rows) and we’ll see what happens.
Slept well (3 nights in a row!!!) and got up on time - little slow, but on time. Usual PWO routine.
Press
SS w/ 12,8,6,5,9,5 pull ups
45 x 5
60 x 5
75 x 3
90 x 5
105 x 5
120 x 5
SS w/ 20, 15, 15 1 leg glute bridges
105 x 5 x 3
No SS
105 x 5 x 2
SS w/ BB curls @65 lbs - 10, 9, 7
Bodyweight dips - 25, 15, 10
Felt good, getting used to new press form. Occasionally would lose my abs and over-arch my lower back, but caught it pretty quickly each time. Realizing my arms and calves are fucking tiny compared to the rest of me, so gonna try and include some arm-centric upper body stuff each session. Will stick mostly with chins, curls, dips, tri extensions, rope pressdowns, and wrist rolls. Will also add 1-legged calf raises to probably every session, these babies are pa-the-tic.
Family Christmas was yesterday and I hit the salt and carbs pretty hard. Luckily a lot of the salt came from ham so I got plenty of protein as well. I skipped the salt PWO this morning because I didn’t feel like I needed it. Otherwise, PWO routine as usual. Feeling good today.
Squat
SS w/ side planks 15 breaths per side
45 x 5
165 x 5
205 x 5
SS w/ DB seated press without back support 40 lbs x 20, 15, 15
245 x 3
285 x 5
325 x 3
SS w/ Chin ups - 50 total reps
360 x 5
400 x 1
435 x 1 - beltless PR
285 x 5 x 5
50 band pull aparts
Today was one of those magical days where your body fully submits to your mind and shit goes right. The weight felt light and I know I had a decent amount left in the tank on that top joker set - pretty proud of my restraint in not trying to push for one more joker, actually. I love working out after a bunch of salt and carbs and overindulgence in general.
Yes, I know I sounded like a very reluctant Darth Vader starring in an impromptu porno when I said “fuck yeah” in that video with 435, but it’s what happens when I’m super pumped about a lift but my wife is asleep and I can’t yell the way I’d like to.
Up at 6 and did my normal PWO routine. Kinda sore from yesterday but loosened up OK.
Bench
SS w/ 40 lbs chest supported DB row x 20,15,15
45 x 5
125 x 5
150 x 5
SS w/ 25 lbs RFESS x 15 per leg
175 x 3
200 x 5
225 x 3
SS w/ 1 leg BW calf raises x 15 per leg
250 x 5
275 x 1
300 x 1 - lifetime PR
SS w/ 25 lb plate raise x 20,15,15
200 x 5 x 3
No SS
200 x 5 x 2
Felt strong and hit a PR. Super pumped. Will take about 4 days off with the holidays then hit the last 2 days of the anchor. Overall review of Pervertor: lotta work, lotta reward. Stronger and healthier, maybe in better shape.
