Assistance circuit - 5 times through in 27 minutes, including a 4 minute phone call with an insurance salesman that doesn’t know what “call me back later” means.
Dips - 15
TRX Row - 20
Ab wheel - 20, 20; Dead bugs - 3 x 15 reps of 3 seconds per side
Dips and rows felt good, but were very tough. Ab wheel was murder and was really bothering my neck so I swapped it for dead bugs. They were awful hard but my core feels more stable than ever. I think I had pushed myself too hard for too long and last week was my crash from it. Feeling better this week but energy isn’t totally back. Looking forward to just doing some rehab/prehab next week for a deload.
Yep, non-stop. Kroc rows (as defined in 5/3/1 Forever) are one all-out set per arm with 1/2 your bodyweight. I can be anywhere from 195-210 so I just keep 105 on the DB.
First off, I fell off the goddamn wagon. Motivation tanked, ate like shit, felt terrible, overcaffeinated, overboozed, and slept like shit. It was not a good time. Chilled out last night and slept 12 hours, got up and got going today. I feel worlds better.
Agile 8
2 x 5 jumps
Deadlift
395 x 10
310 x 12
Press
145 x 7 - PR
115 x 12
Kroc row - 105 lbs - 50 reps/arm - PR
I needed today badly. Put on some In Flames and got my head where it needed to be. Deadlift was much harder on my left asscheek than my right, probably because I took enough time off for mobility to slip. Press felt good and was fun. Finally hit my lifetime goal on Kroc rows, so I’m thrilled about that.
Circuit - 5 times through in 16:19 with 25 lbs added weight
Dips - 10 reps
Chin/Pull ups - 5 reps
BSS - 10 reps per leg
Dips were pretty easy and got a good pump. Chins/pulls were by far the hardest part of this, and the BSS didn’t really do much it seems. But I think I needed a less ball-busting assistance circuit day. Recovering this week with a couple runs and a sandbag workout or two.
Got a chiropractic adjustment on Monday and am still training-session sore from it. I was a bit of a mess:
Left hip compressed
Neck significantly compressed and misaligned - pinched nerve
Left wrist misaligned
Both ankles compressed/misaligned
Overall I feel better, but holy hell am I sore from it. My pinched nerve is still there but is improved, hoping a full week off will help tame it a bit.
As far as I can tell, all I’ve done wrong is sleep with my head turned a bit…I just woke up like that one day and it stuck. My sandbag workout today seems to have helped, apparently dropping 150 lbs on your face can rearrange things the right way.
Felt horrible this week, hormones are all weird and just not feeling it. Doing better today, so got my ass moving to see if it helps.
Sandbag
150 lbs - 10 ground-to-overhead in 9 minutes
200 lbs - 10 ground-to-front-rack in 8.25 minutes
150 lbs - 300 feet bear hug carries in 5.5 minutes
Run
2.23 miles in 18:18
I enjoyed myself today and feel much better. Energy is back, head and eyes don’t hurt, and body feels generally younger. Lungs…yeah they’ll need a minute or two.
I got up, chugged a shaker of water, mixed up my pre-workout, and immediately went down to do my thing. Need to do that more.
Agile 8
2 x 5 plyometric pushups
Squat - 330 x 10
Bench - 220 x 13 - PR
Kroc row - 105 x 50 reps/arm
This was what I needed. I’ve had one of the better weekends in recent memory - seen my family and my in-laws, went to a beerfest and saw some buddies (accidentally) that I haven’t seen since college, spent a buncha time with my wife, and ate a lot of bad (good) food. Consequently, I hit or tied 2 PR’s, have motivation to do things again, and my dogshit mentality are back in hell where they belong. I’m not meant to be reclusive, but fall into the habit and it wrecks me for a month or two until I can pry my head out of my ass. This was probably the worst episode yet. So, future GarageRocker, this is your reminder that you need to go out and be a human to feel like a human.
Same for me. It may have started with COVID, but it has continued. Just get sucked into my own world and that ain’t always where I should be. Hope you’re able to right the ship for yourself as well! And thank you for the kind words on training
I had no energy yesterday, so trudged through my day and did what I could. Only got 3/5 rounds of my assistance circuit before my right trap fully seized up and gave me a migraine.
Coming to realize I push myself entirely too hard on Limited Time, at least if I run it the full 2 leaders and 1 anchor. I always start out like gangbusters and progress rapidly for the first 1-2/3 cycles, but burn out right around week 3 of leader 2 and go into a depression. I still don’t feel back to 100% normal despite a week off. So my plan is to hit my deadlift/press day today (after a work meeting), not push too hard, and do my best to rest up and get back to 90% by Monday.
Plan moving forward is 2L 1A of BBB or similar mass program with good volume for practice, followed by something more strength-focused. If I know I can find a PL meet in early 2022 I’ll probably do Coffinworm as prep.
Took 'er easy and didn’t beat myself up. Having some good carbs now with my protein shake and will include some more with lunch. Let’s unfuck this pig.
I feel much better today, but strength and coordination aren’t exactly there yet. I’m half-tempted to abandon ship and do something more focused on volume, because I’m just not feeling this cycle. My other option is do the minimums this week and then do a TM test next week with my 1+ sets. Week off following, then Leviathan BBB. My body looks pretty shitty right now, fluffy and flat at the same time, so self-confidence is just dragging its dick in the grass. Oh well, at least I’m getting better at music lately
I’m just about to start this for my O-lifts. The other one I loved, if you’re looking at volume, was Black Army Jacket. That one really got me comfortable moving weight.
