Belly-start sprint + quick deceleration into backpedal
2x5 @ 5m + 5m
P. Snatch
worked up to 155x1
Hang P. C&PP
3x8 @ 135
B. Squat
200x5
230x5
265x5
CGBP (4020 tempo, constant tension)
3x8 @ 160
Weighted dips (2020 tempo, constant tension)
2x12 @ +25
Chins
2x12 @ BW
Notes:
Everything felt a little heavy today. I was up late working stage (security) at a music festival last night, and we had a couple fights a tense moments early on we had to deal with. Think I was just a little fried from that.
Moved the supplemental work for bench to SSL from FSL. My squat improves as long as I’m focusing on moving the weight quickly and consistently, even at lighter weights, but for bench I definitely need regular heavier weights.
Moving my throwing and speed drills to the start of my ME sessions, because they’re shorter and I have a couple more lifts I need to slot into my strength days.
This was so brutal, but exactly what I wanted. The first set was like being thrown into deep water and not knowing how to swim, but my the second set I knew how to pace it and broke it up into mini sets of 10 with a few deep breaths between. It’s also ridiculously shoulder intensive, so now I know to make every other set during my second ME day a press. So it’ll go squats, press, row, press, curl, press. Need to build up that shoulder endurance to crush these 2x50 sessions.
Wrist curls were done because I need some forearm/grip work, and they just happen to be loaded perfectly after these sessions.
Catching up from last night. Looks like the bike is going to have to be my aerobic method of choice for the time being, because I fucked up my foot somehow. My assumption is it was from my run; I haven’t run in a few weeks, and I absentmindedly wore my lifting shoes instead of my running shoes, which are very minimalist and old, therefore have very little support. The pain is deep in the outer side of my arch, back towards the heel.
This was supposed to be a ruck walk, but between my foot and some slight head congestion, this is what I could manage. Kept the pace super light — just enough to get my heart rate up, sweat a little, and stop short of feeling any leg burn. Gonna do some yoga tonight as well for a bit more recovery and mobility practice.
Another good session. Not much to say. I think I can push the weight on those bent rows a bit more, especially since I’m going to use them in conjunction with weight hypers as my main posterior chain strengtheners.
Those curls BURNED. I’d seen the alternating top-down method before and wanted to try it. Worked out well because I was already doing flyes.
Well, I’m sick. Not COVID, luckily, just a nasty cold, but it’s kicking my ass. I’ve never been the kind of person to try and push through illness and keep working out, so I’m gonna put all my effort into getting healthy instead. I’ll roll over this week to the next instead.
—
Training wise, ugh, I just keep coming back to the idea of barbell and running (or bike/rower/whatever) training only. I enjoy the… thought, I guess – image – of being a thick, strong dude that can also run a long distance or hike a mountain with ease. It’s also where my enjoyment lies in training. I suppose I’ll reflect on this while I’m healing up.
To be honest too, there’s a closet bodybuilder lurking inside me. Performance still rules over physique, but my trio has always been “bigger, stronger, faster”. I do have a desire to be jacked. Maybe it’s time to stop denying myself that pleasure?
I used to have to coach when I was sick back in the day. It was awful. Trying to demonstrate high-level kicks or throws when you feel like you’re underwater sucked.
I know, it’s just the anxious people-pleasing part of me that whispers “you’re wrong”. I’m a messy juxtaposition of knowing in my heart that I want to be strong as a bull and fast as a horse, but the perfectionist in my head ruins it by telling my heart there’s 101 other things that should get done too.
I threw a hissy fit last night anguishing over this like a child. T-Nation has been both a blessing and a curse, because on the one hand it’s been a good grounding force, but on the other hand I’m constantly comparing myself to people who are “better” than me, which is so fucking dangerous.
Honestly man, I know you don’t think your training is perfect, but as a fellow father, I love seeing your training. You’re just getting shit done, no matter how small, to make even minute improvements. Inspiring.
