Friday 5/15
Clean and Strict Press
135 x a few for warmup
185 x 2 x 6? sets, didn’t really count. Mostly just geting some movement and blood flow.
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Monday 5/18
DL
225 x 5
315 x 5
385 x 6
385 x 8 x 5 sets - used straps
I really hate reps. The retarded heat doesn’t really help how I feel about that.
Wednesday 5/20
Clean and Strict Press
135 warmups
185 x 2
225 x 1 x 2 sets
225 x 2
225 x 1 x 3?4? sets
Hopefully this will come back fast and be more rspectable. Not expecting to get to where I used to be, but reasonable.
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Friday 5/22
RDL’s
225 x 10
225 x 5? 6?
I finally know first hand what somebody means when they say that they felt something “Pop”, unfortunately. I don’t know what it was yet, but I dropped the bar reflexively and tried to walk it off. I can squat, but not bend over, and I haven’t figured out which muscle or tendon it is yet. Not adductor is as far as I have got. Going to try the bike with no resistance later and see how that goes. at least I know my weakness in the posterior chain for sure now.
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Hopefully nothing bad. Tendons clicking or someshit
Took a last minute repatriation flight. Sitting at my sister’s place in Ontario now. Not much to work with here, weight wise. There is a bench/rack setup that my late brother-in-law put in the basement (A Gold’s Gym brand thingy), but not much weight. Guess I’m going to figure out some volume stuff. Blech.
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Landed in South Carolina yesterday. Might be here a while so I started looking for equipment. The wife is adamant that I’m not setting foot in a gym here - it’s a hotspot for Covid and the inbreds are running around like nothing is going on.
Anyway, the deals are out there again.
Rogue Echo bar, Pendlay bar, Rogue bumpers (4 x45, 2 x 35, 2 x 25, 2 x 10, 2 x 5, 2 x 2.5), DB assortment ranging from 10 to 70, some are only singles and some are 3 of a kind (?), Rogue rings (They came with everything else) and a Rogue Assault airbike. And he gave me some bricks of chalk. I didn’t have room to buy the GHR, the plate rack or the Pendlay rack, much to my great disappointment. I’m out $1450 for everything.
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Dam that’s a lotta $$$
That bike is $700 new, I didn’t look up the bars yet, but I’m guessing $500-$600 for them. I’m seeing the bumpers $250 a pair. So, I can leave the bumpers and bars at my in-laws when I leave the country again, and sell the bike and get a chunk of my money back. Unless no one will buy it because it’s the bike they use in the Crossfit Games.
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Power Cleans
135 x several
225 x 3 x 7?8?
Assault bike 12 mins at 47-59 rpm
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Just to note, the Rogue bar is not an Echo bar. I never really looked at their stuff before, but it appears to be an Ohio bar. It’s black oxide with shiny ends and the blck and red logo. I’ll see if I can read it tomorrow when I work out.
6/11 Thursday
DB Shoulder Press
70 x 10 x 3 sets
One arm at a time, cause I only have one 70.
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Friday 6/12
DB Lateral Raises
70 x 5 x 3 sets
DB Front Raises
70 x 5 x 3 sets
DB Rear Flyes
70 x 10 x 3 sets
Assault bike. Haven’t actually done this today yet, but now I have to cause I wrote it in the log.
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R u one of them boomers who uses momentum to swing around the big boi DBs on shoulder raises?
No, I am sure there is a little body English, but I try pretty hard to stay fixed. Using one arm like I have to right now with only one DB, it leaves the other arm free to grab something and brace me to cut out swing, These are a weird exercise for me. 20lbs feels heavy, and so does 70lbs, but not much different. I get 15 reps (Maybe 20 if I really pushed it) with 20lbs, 5 with 70lbs. Makes zero sense.
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I mean if the target muscle is working there is gains I guess. Not many people go that heavy though
I hate reps. And, I respond better to more weight than more reps, it’s a lot easier to at 10lbs than 1 rep for me on many things.
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Front Squats - Clean First
135 x 3 x 3 sets
185 x 3 x 4 sets
One day I will be using enough weight on these to hurt more than my wrists. Getting old sucks.
Monday 6/15
DL - Conventional
305 x 10 - double OH
365 x 8 x 5 sets - mixed grip
Reps were decided by grip and grip alone. No straps with me and I haven’t opened a chalk brick yet.
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