Keeping My Head Down, Doing My Thing

Training Training Logs
521

2022.9.14

90,5 kg

Morning: Undulating Block Round 3 Week 3 Day 1: Push Interval Sets

3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.

Push-ups with feet elevated
8, 9, 8(f)

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

Chinese push-ups with hands elevated
6, 9, 10(f) first step

(12 (chair), 8 (first step), 12(f) (first step))
(6, 12, 12 (second step). Left shoulder twinge on first set.)

Close-grip push-ups with hands elevated
9, 10f, 9f chair

(8, 10f, 8f (chair))
7f, 9f, 5f (chair)

Assisted dips
12, 12, 12(f)

(12, 12(f), 12(f))
(12, 12, 12(f))

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.

Was travelling on business yesterday. The morning would have been a programmed rest day but I missed the afternoon workout so I did it today. With my chaotic schedule for the next few months, morning and afternoon are now properly out of sync but it just has to be that way for a while.

3 Likes
522

2022.9.15

88,4 kg

Morning: Undulating Block Round 2 Week 3 Day 2: Leg Tabatas

Warm-up

20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.

Iron Mikes
8 x 4 each side

(8 x 4 each side)
(5 x 3 + 3 x 4 each side)

Side jumps
8 x 6 each side

(8 x 6 each side)
(8 x 6 each side)

Squats
8 x 8

(8 x 8)
(8 x 8)

5 minutes of thoracic stretching.

Afternoon: PLP

Day 24 Programmed rest day

3 Likes
523

2022.9.16

91,0 kg

Morning: Undulating Block Round 3 Week 3 Day 3: Pull Ladders

Warm-up

7,5-minute timer. Prescribed rest interval = work interval for each set

Let-me-ups (inverted rows) with Fat Gripz One
1 + . . . + 6 + 5 + . . . +1 + 2 + 3 + 4 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 3 + timer expired (64)

(1 + . . . + 6 + 5 + . . . +1 + 2 + 3 + 4 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (59))
(1 + . . . + 6 + 5 + . . . +1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (60))

Let-me-ins (towel rows) with long lever
1 + . . . + 9 + 8 + 7 + timer expired (60)

(1 + . . . + 9 + 8 + 7 + timer expired (60))
(1 + . . . + 9 + 8 + 7 + timer expired (60))

Let-me-ups (inverted rows) with Fat Gripz One and reverse grip
1 + . . . + 6 + 5 + . . . + 1 + . . . + 4tf + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 3 + timer expired (64)

(1 + . . . + 6 + 5 + . . . + 1 + . . . + 4tf + . . . + 1 + 2 + 3 + 2 + 1 + timer expired (59))
(1 + . . . + 6 + 5 + . . . + 1 + . . . + 4 + . . . + 1 + 2 + 3 + timer expired (56))

Let-me-ins (towel rows) with palms up and long lever
1 + . . . + 8 + 7 + . . . + 2 + timer expired (63)

(1 + . . . + 8 + 7 + . . . + 2 + timer expired (63))
(1 + . . . + 8 + 7 + . . . + 3 + timer expired (61))

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

3 Likes
524

2022.9.17

89,3 kg

Morning ā€” Undulating Block Round 3 Week 3 Day 4: Core Supersets

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.

Hanging leg lifts with knees bent
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Iron crosses with knees bent
12, 12

(12, 12)
(12, 12)

Alternating one-legged hip extensions
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Supermans
12.6, 12.6

(12.6, 12.6)
(12.6, 12.6)

V-ups
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Russian Twists
12, 12

(12, 12)
(12, 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 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

Iā€™m travelling on business for the next four days. If all goes according to plan and there arenā€™t unexpected travel delays, I should be back next Thursday.

3 Likes
525

2022.9.24

90,8 kg

Morning: Undulating Block Round 3 Week 3 Day 5: Easy Conditioning

As many rounds as possible in 20 minutes with no rest.

6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups

Managed 9 rounds.

5 minutes of thoracic stretching.

Not too terrible given how long Iā€™ve been away from it.

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.

Started over to mitigate some of the inevitable DOMS.

I got home late on Wednesday night to find that the roofers had made an impromptu appearance (weā€™ve been trying to schedule this for two years now) and started re-shingling the roof. This rendered the house uninhabitable during the day with them going hammer and tongs at it, so I worked late instead until they finished on Friday. At least itā€™s done now.

I have family coming to stay to help with the move so Iā€™ll have to eliminate the morning workouts for a while, to help with packing. For the sake of my own sanity, though, Iā€™ll try to make time for PLP each day. Letā€™s hope Iā€™m mostly successful at this or there might be blood on the walls after a few days . . . :slight_smile:

4 Likes
526

2022.9.24

89,3 kg

Afternoon: PLP holding pattern

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

Having been away from this for so long, todayā€™s pronated grip was predictably awful . . . but I got it done.

3 Likes
527

2022.9.26

90,1 kg

Morning ā€” Undulating Block Round 3 Week 4 Day 1: Push Supersets

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

(5.8, 5.8)
(5.8, 5.8)

&

Shove-offs
12, 12

(12, 12)
(12, 12)

Military press with feet lowered by one step
5.8, 5.8 good today!

(5.8, 5.8)
(3, 3 feet on floor)

&

Overhead presses
12, 12

(12, 12)
(12, 12)

Close-grip push-ups with feet elevated
5.8(f), 2f + 1(f) r-p

(5.8, 4.8(f))
(5.8, 4.8(f))

&

Assisted dips
12(f), 8(f) + 6(f) r-p

(12, 8f + 5(f) r-p)
(12, 8f + 5(f) r-p)

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.

I never thought Iā€™d ever say these words but I woke up this morning craving a push workout, specifically raised-leg push-ups. (Donā€™t people crave sensible things like chocolate instead?)

I decided to throw caution and responsibility to the wind and did the next scheduled push workout early this morning. Thank goodness it wasnā€™t ladders!

The afternoonā€™s PLP was, once again, predictably awful ā€” the last rep of each set of pull-ups was grindy. But this is normal when Iā€™ve been away from it for a week.

Now to catch up on packing for the move . . .

4 Likes
528

2022.9.28

90,1 kg

Afternoon: PLP holding pattern

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

Yesterday was a wash-out: the roofers were supposed to show up again to replace the skylights but never did . . . At least I got something done today.

3 Likes
529

2022.9.29

89,2 kg

Afternoon: PLP holding pattern

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.

Tomorrow is a programmed rest day and then Iā€™m travelling all day on Saturday. With luck, back on Sunday.

3 Likes
530

2022.10.3

89,4 kg

Afternoon: PLP holding pattern

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.

Spent the day yesterday essentially doing farmerā€™s carries (loading boxes into the moving van, and swapping summer wheels for winter wheels) so I donā€™t feel too bad about having missed PLP. It was nice to get back to it today, though.

3 Likes
531

2022.10.4

88,6 kg

Afternoon: PLP holding pattern

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

3 Likes
532

2022.10.6

88,9 kg

Afternoon: PLP holding pattern

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.

Was travelling on business all day yesterday so did this one today.

3 Likes
533

2022.10.7

89,7 kg

Afternoon: PLP holding pattern

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

It seems the family member who came to help with the move contracted the dreaded C-virus on her flight. Consequently, everyone in the house ā€” myself included ā€” has come down with the eighth variant.

Because my symptoms are presently confined to a slightly sore throat, scratchy nose, and Iā€™m sweatier than usual during mild exertion, despite a lack of fever, I decided to try todayā€™s PLP anyway. Under the circumstances, it went better than I had any right to expect: strength and energy are definitely down slightly because the last rep of each set of chin-ups was slightly grindy, which isnā€™t usually the case ā€” but nothing serious, really.

Weā€™ll see how I feel tomorrow . . .

3 Likes
534

2022.10.27

ā€“,ā€“ kg ā€” I hadnā€™t found and unpacked the scale by this morning

Afternoon: PLP holding pattern

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.

It lives!

Moving, then COVID, then moving with COVID was . . . interesting. But Iā€™m now decanted into my new home and completely surrounded by boxes that are waiting impatiently to be unpacked.

For the past three weeks Iā€™ve been working like a dock-worker but also eating like one. So itā€™s just as well that I hadnā€™t found the scale yet by this morning.

You know youā€™re in for trouble when you have DOMS before the end of your workout already . . .

The workout itself was catastrophically awful ā€” predictably so after a 20-day absence. But Iā€™m glad to be back!

Itā€™s nice to see that no-one burned the place down while I was gone. :slight_smile:

Itā€™s going to take me a while to catch up on everybodyā€™s logs, so Iā€™ll ask for your patience . . .

4 Likes
535

Welcome back!

1 Like
536

Thanks! Itā€™s good to start getting back into a normal routine of sorts.

1 Like
537

2022.10.28

87,8 kg

Afternoon: PLP holding pattern

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.

3 Likes
538

2022.10.31

89,1 kg

Morning: Undulating Block Round 3 Week 4 Day 2: Leg Interval Sets

Warm-up

3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.

Bulgarian split-squats with 1- to 3-sec pause at bottom
3 x 8.6

(3 x 10.6)
(8.6, 8.6, 10.6)

Side lunges with 4- to 6-sec pause at bottom
3 x 10.8

(3 x 10.8)
(8.8, 10.8, 10.8)

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

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

1-legged RDLs on pillow
3 x 12

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

5 minutes of thoracic stretching.

Afternoon: PLP holding pattern

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 + 5 + 5 + 4 (27)

5 minutes of thoracic stretching.

Picking up where I left off. Sort-of.

4 Likes
539

2022.11.1

89,6 kg

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 16 Supinated grip: 7 + 6 + 5 + 4 + 4 (28)

5 minutes of thoracic stretching.

I had intended to do a morning workout this morning but then had to spend 6 hours with the telephone company to get my businessā€™s phone system working in the new location. Weā€™re still not completely there yet but weā€™re closer. :angry:

3 Likes
540

Thatā€™s a shift.