Squat
45 x 5
150 x 5
190 x 5
230 x 3
270 x 5
310 x 5
355 x 8
Assistance
Front squat - 135 lbs - 5 x 10
Stiff-legged deadlift - 135 lbs - 5 x 10
Hanging leg lifts - 3 x 20
Cardio
Hill sprints - 6 x 100m
The lifting portion of today’s session was great. I still added to my TM’s despite 3 weeks off and COVID and I hit 8 on my first + set after that layoff. That’s a win. The assistance work sucked ass in the moment but I feel better now. Cardio was good, my lungs did fine but apparently my left groin is still pulled from my softball adventure. Gonna work on that.
Bench
45 x 5
100 x 5
125 x 5
150 x 3
175 x 5
205 x 5
230 x 10
Assistance
DB Press - 45 lbs - 5 x 10
DB Row - 105 lbs - 5 x 10 reps/arm
BB curl - 55 lbs - 3 x 10
Cardio - Will add later, needed to get back to work in short time
Full session took less than an hour from Agile 8 through assistance work, very happy about that. 230 x 10 is near PR territory. Everything felt good, first time doing DB rows in awhile so I think my upper/mid back will be very sore.
Deadlift
225 x 5
225 x 5
255 x 3
300 x 5
350 x 5
395 x 5
Assistance
Heel-elevated front squat - 135 lbs - 5 x 10
Good mornings - 135 lbs - 5 x 10
Ab wheel - 3 x 10
Sprints - TBD
Didn’t physically feel the best today, my left groin is still tender and my back was a little unstable. Went conventional for deadlifts because it was easier on my hips, but I don’t do as well with reps compared to sumo or semi-sumo. Assistance was good.
Forgot to come in here and log cardio from yesterday.
10 hill sprints, only rest was walking back down
Push-mowed lawn immediately after. My hips held up much better to the sprints and I feel like my body’s remembering how to sprint finally. Lungs/recovery were the limiting factor, which is the goal. The combo of hard cardio followed by LISS really took the wind out of me but I woke up today feeling really good. Gonna do some stretches when I get home just to keep limber before I golf tomorrow.
Press
45 x 5
60 x 5
75 x 5
90 x 3
105 x 5
125 x 5
140 x 7
Chin/pull ups - 5 x 5 superset with press, then 10, 5, 5, 5 after
Dips - 25 lbs - 2 x 10; bodyweight - 3 x 10
Curls - 55 lbs - 3 x 10
Cardio
Hill sprints - 6 x 100m, roughly 90% effort
I’m way too relaxed today. My stress/performance bell curve is damn near a single, vertical line. Anything less than that I can’t get into the zone. Anything to the right of the line and I’m an actual schizoid. But I pushed, got more than minimum reps on my weakest lift while trying to lose weight and adding cardio. Assistance was good other than some serious left elbow pain during the first 2 sets of dips. Dropped weight and changed grip a bit and all was good. Cardio felt great, I really enjoyed pushing harder and my hips gave zero trouble.
Squat
45 x 5
170 x 5
210 x 5
250 x 3
290 x 3
330 x 3
375 x 5
Assistance
Front squat - 135 lbs - 5 x 10
SLDL - 135 lbs - 5 x 10
Hanging leg lifts - 3 x 15
Cardio
Hill sprints - 6 x 100m - only rest was the walk back down
I had a very busy weekend where I didn’t eat much or eat well, and I had beers while I did yard work yesterday. Woke up on the verge of a cramp, downed 3 shakers of water and 2 cups of homemade cold brew, then had a Liquid IV during my warmup. Overall I felt really good, low back got crampy toward the end of the front squats and the beginning of SLDL, but settled down. Cardio was a slog but I got it done and am happy about it.
Hey man yeah I’m alright, just getting over bronchitis so gonna try and get back to it today. Got my deadlift workout in last week but then couldn’t breathe until Saturday. Probably gonna lift 3 times this week to get back on track.
Realizing I spent too much time on here lurking around, so have distanced myself. Not sure how much I’ll be logging for awhile but will do my best to keep up. Still on the 2 day per week wagon and planning to keep it for awhile. So far have hit 5 reps on my 1+ weeks without too much struggle so I can’t be fuckin’ up too bad.
Still lifting, still doing my best to minimize time spent online, still wishing all my buddies on here all kinds of success in lifting and otherwise. Most recent sheet of Krypteia twice a week below. Gonna run this until I’m tired of it, kinda finding that twice a week keeps me hungry and engaged, lets me recover, and still allows progress.
Hey guys! Life has been good, 2022 was a tough year for me and I’m still trying to figure out why. But I’ve got some plans to work my way through it and course-correct and I’m pretty excited for them. How have you all been?
Survived my hardest but most rewarding semester semester ever
Overload classes- real analysis, grad behavioural economics, social network analysis, thesis, and a writing class. Got straight As, including a 95 on the analysis final and top marks in the BE class on both the project and exam
Submitted applications to grad school. I got to meet my academic hero and he liked me enough to informally admit me to my top choice programme. Now just time to wait……
Helped my favourite professor turn his notes into a book
