Lol don’t we all make ourselves more miserable most of the time. Haha. Glad things are going better!
3/17/2021 - Pervertor A1W1D2
Up and moving, normal PWO routine.
Bench
105 x 5
130 x 5
155 x 3
180 x 3
210 x 3
235 x 7
180 x 15
Assistance
DB row - 85 lbs - 3 x 20; 45 lbs - 2 x 20
BSS - 45 lbs - 3 x 20; 25 lbs - 2 x 20
DB “plate” raise - 25 lbs - 2 x 25; 15 lbs - 2 x 25
Overall, I’m not super impressed with this session. My effort on bench was pretty lopsided, with my left chesticle completely on fire before my right even got outta bed. I way overshot the weight for all of my assistance, which I consider a pretty big failure on my part. For some reason my strength nosedives as soon as I go over 10 reps and I need to remember that so I can fix it. Cardio was also limiting for this session, which is discouraging because of my increased focus on it these last few months.
While I am disappointed in today’s workout, I’m glad I at least have the maturity to chalk it up as a not-so-great session and move on. I got pissed enough to remember not to do it again, so I can let it go.
6 Likes
Mid-training revelation. If I’m gonna superset my assistance with main work it needs to be pretty damn light. Just set my first PR in a long time and actually feel fresh and rested. Doofus.
2 Likes
3/19/2021 - Pervertor A1W1D3
Up and moving, normal PWO. Jumps were crazy easy, hit 20 box jumps of 30" with straight legs upon landing. Not bad for starting with an 18" vertical.
Deadlift
185 x 5
230 x 5
275 x 3
320 x 3
370 x 3
415 x 10 - lifetime PR
320 x 10 - not pushing it, back felt great and wanted to keep it that way
Assistance - giant set
Hanging leg lift - 10, 15, 15, 15, 10
Dips - 20, 15, 15, 10, 15
Band pull apart - 50, 30, 20
Feeling like myself again, I think I had myself run into the ground with my training/sleep/food habits. I pushed assistance too hard and wore myself out so bad I didn’t focus enough on the main lifts. Dug a recovery deficit, then didn’t eat or rest enough. That’s been a significant part of my mental issues as well. Light as a feather today.
8 Likes
Crazy improvement
My natural coordination is dismal at best. I probably have had the strength and 70-90% of the explosiveness needed for awhile, but getting my body to cooperate doesn’t come easy.
Congrats on the lifetime pr!
1 Like
Thanks man!
1 Like
I don’t do really any jump training, but the increased strength is nice for athleticism. I am 5’10" with not very long arms at 206ish lbs. I estimate that my finger tips at the peak while stretching the arm upward about 7’4"-7’6". The other day at the park, I tested vertical on the hoops. I was able to kinda grab it, but not hang (only one hand, and not fully grasped), but the whole hoop shook. Felt a little bad ass being able to do that. Couldn’t do it in high school 15 years ago.
1 Like
Same boat here. Always been able to run fast and throw hard, but jumping was an issue. I need to try to grab rim just to see if I can now. Also, I want to see if my added strength has done anything to my throwing velocity. I could touch 80 in high school but knew fuck all where it was gonna go.
1 Like
3/21/21
Ran with the devil
4 x 400m in 12 minutes flat - also a lifetime PR
6 Likes
3/22/2021
Pervertor A1W1D4
Press
65 x 5
80 x 5
95 x 3
110 x 3
125 x 3
140 x 6
110 x 15 - ouch
Assistance
Superset
Pull/chin ups - 10, 10, 7
Good mornings - 95 lbs - 3 x 20
Superset
Hammer curl - 12 lbs - 4 x 15
Upright row - 45 lbs - 4 x 25
Little disappointed at my press, didn’t feel strong or stable today. Widowmaker was better at least. Assistance felt good other than good mornings, should probably find something different to do. Will be keeping hammer curls because my arms feel much fuller after them.
3 Likes
Also, I’m going back to tracking macros to really buckle down and nail the T-ransformation challenge. Gonna target 2500 cal/day through the week with 200g protein minimum. Weekends will just be 200g protein minimum. I feel better doing that and am much less likely to fuck up.
This is probably why:
I’ve always done good mornings regularly as part of my training, and high-reps are never great with them. I always find somewhere in the 5-10 rep range with constant tension and slooow tempo to be perfect.
I’m a fan of high rep good mornings with bands, not with bars
1 Like
^ Also that
1 Like
Yeah, I think I fucked up there. I won’t be doing it again. Would like to find a posterior chain movement I can push for higher reps during the anchor cycle, so will just have to do some digging. NHC’s fucking kill me. Maybe I can find a way to do back raises without having the little bench for them.
An RDL has almost the same pattern as a good morning, but feels much less like dying IMO.
3 Likes
You’re right, I’ll try rotating them in next Press day and see how they do. Only 2 more weeks of this style before I go to Limited Time.
1 Like
Heavy Swings?
I’d go back raises too if you can make that work
1 Like