Bench-
95/115lbx3
135lbx1
165lbx7
140lb, 3x10, 1x6, 1x7 (I think) (60 second rest)
Probably could have done more reps with 165 but didn’t want to risk overestimating myself and getting stapled.
OHP-
95lbx10
55lb, 5x10 (60 second rest)
BB row-
95/135lbx5
105lbx, 5x10 (60 second rest)
Deadlift-
135/225/275lbx1
315lb, 5x1 (30 second rest)
Did one of the 315lb with a mixed grip- zero pain. Either I am hinging correctly again, or volume rows before deadlifting gets my lower back into a better position or something.
I am enjoying doing volume stuff with easy weight and I think it’s beneficial in getting my body to move better in said lifts. I need to put some thought into reorganizing things so that I can do these volume stuff in a more “productive” manner.
Deadlift-
135/225lbxstuff
275/315/365/405lbx1
335lb, 5x3 (2 min rest)
405lb felt fast, I need to start taking some short pause at the top to make sure that I don’t immediately drop down after locking out the weight. 335lb felt easy. Had zero pain. Hook grip is feeling ok, thumbs don’t feel painful hours after lifting.
Squat-
135/225/275lbx1
165lb, 5x10 (one min rest)
Didn’t rush these reps.
Weighted chin-up(30lb)-
3x5, 2x4
Cossack squat-
3x5
Weird rotational lunge and bw squat-
1x5 each
Hanging leg raise-
5x5
Gonna drop back down to 25lb with the weighted chin-up and let lat pulldown actually work on building my horizontal pull strength.
Power cleaned each the bar up. Collarbone felt no pain during each actual impact,but there was a dull and minor sense of pain afterwards that grew with each rep. Not good.
BB row-
95/135/155lbx5
BB row/dip/lying leg thrust-
175lb, 5x7/ 4x10, 1x8 followed two reps rest-pause style/5x8 (90 second rest)
Rows felt fine. Dip felt fine until the 9th/10th set.
WOD Grace (with full clean and push jerk)- ~10 minutes
Didn’t improve from the previous attempt as far as time is concerned, which is a disappointment. What did improve is my ability to recover from this thing AFTER it was all said and done.
From what I can tell, absolute strength has increased since the reps didn’t get trashy the way I recall it happening last time as I entered rep 15+, but conditioning is about the same or possibly worse. Or it could be that I automatically took longer rests as I got more fatigued and wasn’t trying to beat the clock. Last time I did this with the clock right in front of me, but this time I had my clock off to the side and out of view.
One positive that I did learn is that collarbone doesn’t hurt at all from doing cleans, so I am absorbing the barbell impact correctly. Yay.
Cindy- Just five sets with as few rest as possible.
Did three sets with no rest in between. 30 second and one minute rests between set 3-4 and 4-5.
Push-ups about died after set four.
I need to do more dedicated conditioning. The super and giant sets are good for reducing time spent overall, but they can’t replace doing actual conditioning.
Felt like the best squat session in this year so far. 315 is now as deep as I normally go with no problem. 275lb is an one rep PR, but what makes me happy is that it felt easy given that I considered 275lb to be my current 75% True max with 275lb is probably ~12 reps.
Clean grip reverse lunge-
95lb, 4x6 (90 second rest)
Weighted chin-up(25lb)/goblet squat(65lb)/hanging leg raise-
3x5, 1x4, 1x1/5x5/5x6 (rest-pause set at the end) (90 second rest)
My upper back felt tired all day, so no surprise when it quit on me on the chin-ups.
Lat pull-down-
150lb, 3x8, rest-pause the last rep (60 second rest)
Walked on a treadmill-
5.5 incline, 3.8 speed for 15 minutes
Clean/OHP/DB row(90 second rest)-
135lb, 5x2
135lb, 5x3
80lb, 5x7
If I had bumper plates and could drop the bar then I’d be going for 185lb+. Cleans feel very easy.
Some leg drive here and there for the OHP, but generally speaking form felt better.
TnG Deadlift/Dip(60 second rest)-
255lb, 5x5
4x9, 1x7
Deadlift easy. Thumbs are good.
Dips not easy.
BTN press/BB row (60 second rest)-
45lb, 5x10
95lb, 5x10
Did the first three sets of BB row with a short pause at the top. This started to get tiring so I stopped.
315lb slow but easy.
285lb felt pretty easy, but I think it started turning into a bit of a good morning. Not sure, just didn’t feel as upright as I want it to be.
Clean grip reverse lunge-
95lb, 4x6(90 second rest)
Pull-up/push-up/single leg squat with 15lb counterbalance/single leg deadlift/ab wheel (60 second rest)-
5x5/5x12/4x1/5x2/5x6
Went easy on the pull-ups cause I had no idea what impact the ab wheel would have. Limited ROM on the ab wheel, but it will improve.
Couldn’t seem to do a good rep with my left foot on the last set of single leg squat, so I didn’t bother.
RDL-
195lb, 5x10
Better than last week. I might be trying to rush through these too fast. Grip felt looser as the sets went on.
Set 1-5 ended up being EMOM, done in ~50 seconds each. Things fell apart hard on set 6- my chest died and the push-ups became pure agony. Had to start taking long rests simply so that I can actually finish the 10 reps. Started doing the pull-ups as chin-ups after set 4.
Man, this felt difficult.
My elbow has started feeling a little funny since early this week. Too much pressing?
Wanted to try Grace with power-cleans today and then decided that it was a horrible idea at rep 12 and stopped. Did random numbers of reps as experiments instead afterwards.
Then,
BB row-
95/135/155lbx10
175lb, 8/8/6/8/8
Dip-
6x6 or some such
Inverted hang/DB clean and push-press(50lb)/KB swing (24kg)-
Did 5 total rounds as EMOM. Stopped when I knew that I couldn’t keep this EMOM anymore.
Learned a couple of things today- I need to incorporate EMOM and as many sets/rounds in some time-frame into my schedule to improve general conditioning, ideally stuff that I can maintain for 20+ minutes. I thought my general conditioning was improving since the various supersets and sets of 10s are never tiring anymore in terms of getting winded, but I think the issue is that the length of effort in each set aren’t long enough to have an impact on things that last longer than 5 minutes.
Ugh. Gonna have to actually put some thought into programming besides splitting strength work between upper/lower body and doing random assistance stuff afterwards.
Oh, and my upper back is definitely feeling annoyed with all the stuff I’ve been doing. Need to scale it back and do some mobility work to loosening things up.
Felt like I couldn’t keep my upper back properly straight during 315lb, and that really messed with the rep in general- made it feel like a big grind. So I went easy and did 6 reps with 275lb. Had the same feeling of not being able to keep my upper back straight on the reps as well.
Clean grip reverse lunge-
105lb, 4x5 (90 second rest)
Pull-up/push-up/goblet squat (50lb)/hanging leg raise-
5x4/5x5/5x5/4x6, 1x5 (50 second rest)
Interestingly, my upper back felt a little painful when I did the push-ups and the goblet squats as I reached the bottom. No pain during the pull-up. I’m really curious what’s actually injured right now.
treadmill walk-
8.0 incline, 3.6 speed for 15 minutes
Incline of 8 is good- anymore and my calves will probably start to get annoyed. Dropped speed down to 3.6 from 3.8 because my calves started to get tired. This is a good pace- need to do this for longer.
TnG deadlift/dip (60 second rest)-
135/225lbx5, 255lb, 5x5
3x10, 1x6, 1x7 (I think)
My grip got mashed on the 255lb.
Tuck lever(60 second rest)-
3x3
DB snatch and push-press(60lb)/goblet squat(60lb)/KB swing(24kg)/tuck lever-
x1 with each side/x5/x5/x1
Did 10 total sets with no timed rest. This got pretty tiring by the end, and I’ve definitely slowed down by the fifth set. Upper back felt a little painful during the goblet squats, but better than yesterday. I think the injury, if you can even really call it that, is improving.
I get why people say that doing circuits of random exercises for conditioning is a bit silly. I’d like to get a sand-bag and do a variety of carries once I move. At least walking while holding an object has some real world applications
Back from a very sudden trip. Did 10 sets of 5 pull-up/chin-up, 10 push-up, 15 body squats yesterday as a refresher to get back into things. Pull-ups felt darned hard by the end; which isn’t surprising since I now look fat.
Today-
Bench-
165lbx6
140lb, 2x10, 3x6 (60 second rest)
165lb easier than I expected given the break. 140lb tired my muscles out. I expect it to be back to normal next week.
Clean-
135/155lbx1
145lb, 5x3 (60 second rest)
This felt easy. Surprised that I didn’t lose any explosiveness.
DB bench/DB row/lying leg raise into a hip thrust-
45lbx10, 50lb, 4x10/75lb, 5x10/5x10
Did this in a circuit with no intentional rest. The rows actually started to become difficult by the end.
Deadlift-
275/315/365/405lbx1
315lb, 5x3 (60 second rest)
365 felt like it took an awful long time to get off the ground. 405lb started slipping from my hand the moment I started pulling, and so I never managed to lock it out. I blame yesterday for both of these.
315lb felt really easy. Everything felt fine except for my hands.
Squat-
135/195/235/275lbx1
165lb, 5x10/pull-up off the power rack, 5x5 (60 second rest)
This got me breathing pretty hard by the end. 275lb felt fine. I was worried that I would see a dramatic loss in squat strength after a week abroad like last time, but this time I was fortunate enough to be in a situation where food was plentiful. I suppose that saved my strength.
Hanging leg raise-
8/5/4 (60 second rest)
First set felt easy; could have done 10 with ease. Things fell apart afterwards.
OHP-
135lb, 8x3 (90 second rest)-
Did the first 4 strict, started doing some reps as push-presses afterwards.
BB row-
95/135/155lbx10
BB row/dip-
175lb, 5x6/2x10, 3x6 (90 second rest)
Rows felt pretty easy.
DB snatch(60lb)/One-arm DB push-press(60lb/goblet squat(60lb)/KB swing(24kg)/kneeling ab-wheel-
10x1/5x3, 5x2/10x5/10x5/10x5 with no timed rest
I got too ambitious with sets of three with the push-press, so had to scale it down to sets of twos.
This felt easier than the last time I attempted this. Either I didn’t push the tempo as fast, or the fact that the ab-wheel is a slower exercise to set up and execute than the tuck levers gave me more rest.
Hamstring and glutes felt tired on the 315lb and 275lb reps. The deadlifts yesterday tired me out a lot.
Pull-up-3x7, 1x6, 1x5
Push-up-5x12
Modified single leg squat-2x5
Single leg deadlift-2x5
Single leg squat with 15lb counterbalance- 1x on left foot, failed on right foot
Kneeling ab-wheel-5x5