Keeping My Head Down, Doing My Thing

Training Training Logs
361

2022.3.16

89,8 kg

Morning — Strength Block Week 10 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12(f), 8f, 8(f)

(12, 10, 9(f))
(12, 9(f), 9f)
(12, 8, 9(f))

Military Press with hands raised on first step
4f, 7f, 7f — despair set in, followed by . . .

(8(f), 8(f), 7f)
(8(f), 8, 8(f))
(8, 8(f), 7(f))

Close-grip push-ups
4f, 5f, 6f — . . . rage

(5, 5f, 5f)
(3f, 6f, 3f)
(5f, 6f, 7f + 1 r-p)

Assisted dips (legs bent behind and feet on chair to help push up)
10, 10(f), 10(f)

(10, 10(f), 9f)
(10, 10(f), 10f)
(10, 10(f), 10f)

5 minutes of thoracic stretching

Energy was reasonable this morning, but strength was flagging.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 9 Supinated grip: 6 + 5 + 4 + 4 + 3 (22)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Not bad again this afternoon. I might not be a morning person . . .

4 Likes
362

2022.3.17

88,4 kg

Morning — Strength Block Week 10 Day 2: Legs

Warm-up

3-minute timer per set, done with 9 kg (20 lb) weighted vest:

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
3 x 10.6

(1 x 12 without pause at bottom, 2 x 10.6 with pause)
(3 x 10.6 )
(10, 8.6, 10.6 )

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
3 x 12.8 — good!

(3 x 10.8)
(3 x 10.8)
(3 x 10.8 )

Toyotas with 4- to 6-second pause at bottom
2 x 10.8, 1 x 12.8

(2 x 10.8, 1 x 12.8)
(2 x 10.8, 1 x 12.8)
(10.7, 10.7, 12.7)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
3 x 12

(3 x 12)
(3 x 12)
(3 x 12)

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 10 Supinated grip: 6 + 5 + 5 + 4 + 3 (23)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

What a difference a day makes! Good strength and energy today!

5 Likes
363

2022.3.18

90,1 kg

Morning

Programmed rest day

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 11 Supinated grip: 6 + 6 + 5 + 4 + 3 (24)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Despite a terrible night’s sleep, this went surprisingly well.

4 Likes
364

2022.3.19

89,7 kg

Morning — Strength Block Week 10 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
11, 8f, 8(f)

(11(f), 7f, 6f)
(11, 9(f), 8(f))
(11, 9, 8(f))

Let-me-ups (inverted bodyweight rows) with Fat Gripz One
8, 9, 8 + 1

(8, 9, 8)
(8, 9, 8tf)
(3 x 8)

Let-me-ins (towel rows)
3 x 12 with very long lever

3 x 12 with very long lever
(12 very long, 12 long, 11f very long)
(3 x 12 with long lever)

Towel curls
5 (l-m), 4 (m), 4 (m-h)

(5 (l-m), 4 (m), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))

5 minutes of thoracic stretching

Afternoon: PLP

Day 12: Programmed rest day

4 Likes
365

2022.3.21

89,7 kg

Morning — Strength Block Week 10 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8 — with higher lift

(3 x 12.8)
(3 x 12.8)
(3 x 12.8)

Supermans with 3-second hold at top
3 x 12.6 — stiff

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
10-ish, 10-ish, 9-ish

(3 x 9-ish)
(3 x 9-ish)
(3 x 9-ish)

Hyperextensions with hands under chin
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 13 Pronated grip: 7 + 6 + 5 + 4 + 3 (25)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Strength a bit low today, but got it done.

5 Likes
366

2022.3.22

89,5 kg

Morning — Strength Block Week 11 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12, 9, 8f

(12(f), 8f, 8(f))
(12, 10, 9(f))
(12, 9(f), 9f)

Military Press with hands raised on first step
8(f), 8(f), 8f

(4f, 7f, 7f)
(8(f), 8(f), 7f)
(8(f), 8, 8(f))

Close-grip push-ups
5f, 6f, 5f

(4f, 5f, 6f)
(5, 5f, 5f)
(3f, 6f, 3f)

Assisted dips (legs bent behind and feet on chair to help push up)
3 x 10f

(10, 10(f), 10(f))
(10, 10(f), 9f)
(10, 10(f), 10f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 14 Pronated grip: 7 + 6 + 5 + 4 + 4 (26)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Good strength and energy this morning . . . that had all but disappeared by this afternoon. Still, got it done.

5 Likes
367

2022.3.23

89,0 kg

Morning — Strength Block Week 11 Day 2: Legs

Warm-up

3-minute timer per set, done with 9 kg (20 lb) weighted vest:

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
3 x 10.6

(3 x 10.6)
(1 x 12 without pause at bottom, 2 x 10.6 with pause)
(3 x 10.6 )

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
3 x 12.8

(3 x 12.8)
(3 x 10.8)
(3 x 10.8)

Toyotas with 4- to 6-second pause at bottom
10.8, 10.8, 12.8

(2 x 10.8, 1 x 12.8)
(2 x 10.8, 1 x 12.8)
(2 x 10.8, 1 x 12.8)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
3 x 12

(3 x 12)
(3 x 12)
(3 x 12)

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 14 Supinated grip: 7 + 6 + 5 + 5 + 4 (27)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

4 Likes
368

2022.3.24

88,9 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 15 Supinated grip: 7 + 6 + 6 + 5 + 4 (28)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

For the pull-ups, my elbows really don’t like the supinated grip, so for the second set of 6, I moved my grip in, from slightly wider than shoulder width to slightly narrower than shoulder width. This seemed to do the trick.

4 Likes
369

2022.3.25

88,8 kg

Morning — Strength Block Week 11 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
12, 9, 7f + 2f

(11, 8f, 8(f))
(11(f), 7f, 6f)
(11, 9(f), 8(f))

Let-me-ups (inverted bodyweight rows) with Fat Gripz One
9, 8, 8f + 4f

(8, 9, 8 + 1)
(8, 9, 8)
(8, 9, 8tf)

Let-me-ins (towel rows)
3 x 12 very long — hit failure on last set

(3 x 12 with very long lever)
3 x 12 with very long lever
(12 very long, 12 long, 11f very long)

Towel curls
5 l-m, 4 m-h, 4 m-hh

(5 (l-m), 4 (m), 4 (m-h))
(5 (l-m), 4 (m), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 16 Neutral grip: 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Tried out a new (to me) pre-workout this morning. Yikes!

4 Likes
370

@KonsuTheTraveller : Sorry I missed you there a few posts back. Thank you so much for stopping by my log and leaving an encouraging :heart:!

I really appreciate it!

1 Like
371

2022.3.27

89,6 kg

Morning — Strength Block Week 11 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8 — with higher lift

(3 x 12.8)
(3 x 12.8)
(3 x 12.8)

Supermans with 3-second hold at top
3 x 12.6 — stiff

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
12-ish, 12-ish, 10-ish

(10-ish, 10-ish, 9-ish)
(3 x 9-ish)
(3 x 9-ish)

Hyperextensions with hands under chin
3 x 12.8 — longer hold at top

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 19 Neutral grip: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Juggled some things so I took my rest day yesterday rather than today.

5 Likes
372

2022.3.28

89,1 kg

Morning — Strength Block Week 12 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12, 12, 11(f)

(12, 9, 8f)
(12(f), 8f, 8(f))
(12, 10, 9(f))

Military Press with hands raised on first step
9/f(, 9(f), 8(f) + 1 r-p

(8(f), 8(f), 8f)
(4f, 7f, 7f)
(8(f), 8(f), 7f)

Close-grip push-ups
3 x 7f + 1f r-p

(5f, 6f, 5f)
(4f, 5f, 6f)
(5, 5f, 5f)

Assisted dips (legs bent behind and feet on chair to help push up)
12(f), 10(f), 9f + 2f r-p

(3 x 10f)
(10, 10(f), 10(f))
(10, 10(f), 9f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Used the new pre-workout again for this morning’s workout. The performance improvement over the prior three weeks (in brackets) speaks for itself . . . :muscle: :grin:

EDIT: Fixed the grip on PLP so as not to confuse myself later.

3 Likes
373

2022.3.29

88,5 kg

Morning — Strength Block Week 12 Day 2: Legs

Warm-up

3-minute timer per set, done with 9 kg (20 lb) weighted vest:

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
3 x 10.6

(3 x 10.6)
(3 x 10.6)
(1 x 12 without pause at bottom, 2 x 10.6 with pause)

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
3 x 12.8

(3 x 12.8)
(3 x 12.8)
(3 x 10.8)

Toyotas with 4- to 6-second pause at bottom
10.8, 11.8, 12.8

(10.8, 10.8, 12.8)
(2 x 10.8, 1 x 12.8)
(2 x 10.8, 1 x 12.8)
(2 x 10.8, 1 x 12.8)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
3 x 12

(3 x 12)
(3 x 12)
(3 x 12)

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

This morning went well; this afternoon was a struggle but got it done.

4 Likes
374

2022.3.30

88,6 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and supinated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Today was another slog but got it done.

3 Likes
375

2022.3.31

88,7 kg

Morning — Strength Block Week 12 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
12(f), 7f, 7f + 2f + 3f — determined to at least match last week

(12, 9, 7f + 2f)
(11, 8f, 8(f))
(11(f), 7f, 6f)

Let-me-ups (inverted bodyweight rows) with Fat Gripz One
9, 9, 9f + 3f

(9, 8, 8f + 4f)
(8, 9, 8 + 1)
(8, 9, 8)

Let-me-ins (towel rows)
3 x 12f very long lever

(3 x 12 with very long lever)
(3 x 12 with very long lever)
(3 x 12 with very long lever)

Towel curls
5 l-m, 4 m-h, 4 m-hh

(5 l-m, 4 m-h, 4 m-hh)
(5 (l-m), 4 (m), 4 (m-h))
(5 (l-m), 4 (m), 4 (m-h))

5 minutes of thoracic stretching

Afternoon:

Stuck at work, dealing with a crisis.

3 Likes
376

2022.3.27

88,3 kg

Morning — Strength Block Week 12 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8 — with higher lift

(3 x 12.8)
(3 x 12.8)
(3 x 12.8)

Supermans with 3-second hold at top
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
12-ish, 12-ish, 10-ish

(12-ish, 12-ish, 10-ish)
(10-ish, 10-ish, 9-ish)
(3 x 9-ish)

Hyperextensions with hands under chin
3 x 12.8 — longer hold at top

(3 x 12.8)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

1 x 30-sec dead hangs with Fat Gripz One and supinated grip — right hand went numb, so switched to neutral grip for the rest

3 x 30-sec dead hangs with Fat Gripz One and neutral grip

Thursday’s work crisis turned into an all-nighter and I worked again on Friday, so spent most of Saturday sleeping. Today went surprisingly well! — much better than expected.

3 Likes
377

2022.4.4

88,0 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 19 Neutral grip: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Climbing the mountain again, but from higher up this time. I’ll probably regret this.

3 Likes
378

2022.4.5

87,9 kg

Morning — Power Block Week 1 Day 1: Push

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Push-ups with feet elevated and 1- to 3-sec pause at bottom
5,8, 5,8

&

Shove-offs
12, 12

Military press with hands and feet on floor
1-ish.8, 1.8 — struggled to keep legs straight for first set

&

Thumbs-up (with 3-sec squeeze of shoulders at top)
12.6, 12.6

Close-grip push-ups with feet elevated
3.6, 3.6

&

Assisted dips
8, 8

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Took it relatively easy this morning because I was learning. This afternoon went better than expected.

3 Likes
379

2022.4.6

87,6 kg

Morning — Power Block Week 1 Day 2: Legs

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
5-ish, 5-ish — managed half-squats at best

&

Toyotas with 4- to 6-sec pause at bottom
8.8, 8.8

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

&

Alternating back-lunges with 1- to 3-sec pause at bottom
8.6, 8.6

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

&

Box jumps
12, 12 —on to first step

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Took it relatively easy again this morning because I was learning. This afternoon was a slog but got it done.

3 Likes
380

2022.4.7

87,7 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes