Superset 1
OHP-
45/65/75/85lbx5, 95lbx10
BTN press-
55lb, 5x8
Clean grip reverse lunge-
45/65/75/85/95lbx5, 45lbx5, 55lbx, 4x5
Chin-up-
10x5
Circuit-
TRX row, 5x10
Push-up, 5x10
RFESS-5x10
Superset 1
Squat-
135/165/195/225/255lbx3, 285lbx1, 195lbx7, 205lb, 2x7, 1x5
Pull-up-5x4, 5x3
Dip-10x4
Misloaded on the 195lb. Thought it felt too easy and double-checked. Overall, quite easy.
Pull-ups got pretty bad at the end.
Deadlift-
135/225/255/285lbx3, 315/345lbx1, 375lbx0
Hook grip didn’t hold on the 375lb, but I knew that’d happen and did it anyways.
Superset 2-
TnG deadlift, 245lb, 4x7
Push-up-4x12
Double DB row- 15lb, 4x15
Hanging knee raise- 4x12
DB curl- 15lb, 4x15
Alternated each hand.
Superset 1
OHP-
65/75/85/95lbx5, 105lbx6
BTN press-
55lb, 5x10
Clean grip reverse lunge-
45/65/75/85/95/105lbx5, 55lb, 5x5
Chin-up-
+10lb, 1x3
+20lb, 9x3
Felt fine. Takes a while to put the dip belt on and off and so this takes longer than before.
Superset 2-
DB bench-
27.5/35/45/55/65lbx5, 75lbx6, 50lb, 3x8
DB row-
27.5/35/45/55/65lbx5, 75lbx12, 50lb, 3x8
RFESS-
x5
+10lb DBs, 10x5
Superset 1
Squat-
135/165/195/225lbx3, 255lbx6, 205lb, 3x8
Pull-up-6x4, 2x3
Dip-8x4
This annoyed me. 255lbx6 was not bad but it tired my legs out enough that the 3x8 actually felt difficult by the end. Ugh.
Deadlift-
135/225/255/285/315lbx3, 345lbx1
Superset 2-
TnG deadlift, 265lb, 5/6/5/5/5
Push-up-5x12
Double DB row- 15lb, 5x15
Hanging knee raise- 5x11
No longer absurdly busy at work. I should have time to sleep better, eat food at more appropriate times, and do yoga starting from next week. I’m hoping that squat strength will build faster.
Superset 1
OHP-
65/75/85/95lbx5, 105lbx7
BTN press-
65lbx8
60lb, 4x8
Clean grip reverse lunge-
65/75/85/95/105lbx5, 65lbx5, 55lb, 4x5
Chin-up-
10x5
The OHP and the lunges felt really freaking hard.
Circuit
TRX row- 5x10
Hand walk-out-5x5
Cossack squat-5x5
Superset 1
Squat-
135/165/195/225lbx3, 255lbx9, 205lb, 5x3 (3 second pause)
Pull-up-5x4, 3/3/3/2/3
Dip-10x4
Better, but I would have liked 10. Aim for 11 next time.
Deadlift-
135/225/255lbx3, 285/315/345lbx1
Superset 2-
Push-up-5x13
Double DB row-12.5lb, 5x15
Hanging leg raise (to parallel)-5x10
Superset 1
OHP-
65/75/85/95lbx5, 105lbx8
BTN press-
60lb, 5x8
Clean grip reverse lunge-
65/75/85/95/105lbx5, 60lb, 5x5
Chin-up-
+10lbx3
+20lb, 10x3
A lot easier this time. Last time just confirms that lifting shortly after waking up kills me.
My left groin/hip felt like it got a great stretch during the 105lb reverse lunge. Hopefully things are fine.
Superset 2-
BB row-
95/115/135/155/175lbx5, 135lb, 5x5
Push-up-5x12
RFESS-
1x5
+10lb DBs, 4x10
Superset 1
Squat-
135/165/195/225lbx3, 255lbx3, 275lbx5, 205lb, 5x4 (3 second pause)
Pull-up-6x4
NG pull-up-5x3
Dip-11x4
I’m learning that paused squats are challenging to do in a style like this. Upper back and core felt dead by the third set.
Superset 2-
Deadlift-
135/225/255/285lbx3, 315lbx1, 225lb, 2x5 (paused right off the floor)
Rear delt raise- 8lb, 7x8
Hanging leg raise- 3x3,
to parallel-4x5
Dragged my feet through this entire workout. Finally did yoga yesterday, and it left my left hip socket/groin/entire area in general feeling sore and in some pain.
Didn’t push anything lower body-wise because of that. Think I could have easily done 6-7 reps on the 275lb if it wasn’t for the soreness and pain. Moved well otherwise and didn’t feel difficult.
Limping now, but overall good workout. Hopefully things feel better yesterday; otherwise I’ll probably not do much of the single leg stuff.
Superset 1
OHP-
65/75/85/95lbx5, 105lbx6
BTN press-
50lb, 5x10
Clean grip reverse lunge-
65/75/85/95/105lbx5, 50lb, 5x5
Chin-up-
8x5, 1x3/4
Misloaded on the BTN press but didn’t bother correcting it because this felt tiring as is.
Superset 2-
BB row-
95/115/135/155lbx5, 115lb, 5x5
Push-up-9x10
RFESS-
+10lb DBs, 1x5
+20lb DBs, 9x5
The 20lb DBs a little challenging but balance felt fine.
Sun 4/14/19-
Jogged .12x8 at 5.0 speed. Lungs felt fine but my calves,ankles, feet started to get really tired. Lower body need to be re-conditioned for jogging.
Press walk- 10lb DBs, 10 total laps
KB bearhug walk- 40lb, 10 total laps
suitcase carry- 15lb KB, 10 total laps
Just did a bunch of light loaded carries because I suck really bad at carrying things and I should work on that. I have a hard time bear-hug carrying the family dog, who weighs somewhere around 55-60lb and that annoys me.
Today
Superset 1-
Squat-
135/165/195/225/255lbx3, 205lb, 3x8
Pull-up-5x4, 3x3
Dip-8x4
Legs felt sore and tired from jogging and the 255lb wasn’t smooth as it should be, so stopped at the minimum.
Deadlift-
135/225/255lbx3
Grip felt tired, which I think is a good indication that I’m not close to 100%, so stopped at this.
Superset 2-
KB swing- 50lb, 5x15
Push-up-5x12
Hanging leg raise (to parallel)-5x10
Med. ball bearhug carry- 50lb, 5x2 laps
I need to go to bed earlier! I am dumb- no more super urgent matters at work so I go to bed late when I should be doing the opposite.
Also need to drink more protein powders at the weekend, where I’m finding that it’s difficult to eat enough protein since I’m eating out most of the time.
I jogged a mile on Tuesday and did some yoga flow at home. This resulted in severe pain and weakness on my right lower body that I currently think is sciatica + some sort of injury to my right hip + some sort of injury to my right knee. Couldn’t even bend over without my knee and hip feeling like they’re going to give out.
I have no idea how jogging a mile slowly and doing some yoga poses leads to that many injuries. Best guess is that I got some sort of minor sciatica from yoga on Thursday that was getting healed up. Then I jogged on Sunday and got my lower body very sore and tensed up. All the other activities I did afterwards kept pushing it towards a breaking point till doing yoga while pushing through discomfort broke something.
Anyways. The situation remains silly. I feel very little pain while at work. I think this is because my work desk + chair are at a good angle and so prevent the nerve from getting pissed off. Then I come home and my home desk + chair are at a bad angle and so piss off the nerve. Sleeping is pissing off the nerve too. Since the nerve is pissed off, I walk and move in an odd manner and this in turn aggravates the knee and hip.
So the last two day has been a cycle of walking up in pain, pain diminishing shortly after I get to work, then returning when I get home.
The only good thing is that I felt virtually no pain at work today and felt good enough to take my short walk breaks, so I guess things are getting better. I squatted today and the knee and hip pain prevented me from doing anything. Got up to 195lbx3 and called it there.
Did the following after I stopped the squat-
Pull-up/chin-up- 11x5, 1x4, 2x3 or some such.
Dip-11x5, 3x4 or some such.
TRX fallouts- 8-9x5; very short ROM.
Goblet squat, 50lb- 10x5 or some such.
I can do upper body stuff with no pain and goblet squat didn’t cause any pain either, though my lower body felt tensed up and the hip didn’t move well.
I’ll try OHP and single-leg stuff tomorrow and see if those causes any pain. I think I’ll be fine if I use a rack instead of power cleaning the bar.
Hopefully the pain leaves by next week,but I find this whole event concerning. Why the fuck did activities that I used to do on a daily basis suddenly cause pain?
Yay, back on track. Sciatica pain completely gone. I think hanging off the bar and doing those pull-up/chin-ups helped. Going to start doing hangs every session instead of whenever I feel like it.
The knee and hip pain remains though, and in fact I now feel pain in my left hip. I think this one occurred because I’m trying to fix my sitting posture.
Superset 1-
OHP-
65/75/85/95/105/115lbx3, 85lb, 5x5
Chin-up- 2x5
NG pull-up-7x4
Chin-up-2x5
Assisted single leg squat- 11x5
I knew I wouldn’t get anywhere near the reps I want on 105lb from the get-go, so I did triples up to what felt heavy.
Upper back felt tired so did a bunch of 4s, then went back to chin-ups when jumping up and down to grab the NG bar started to get annoying.
Minor knee and hip pain from the single leg squats, but they went away about half-way through.
Superset 2-
BB row- 95/115/135/155lbx5, 115lb, 5x7
Push-up- 5x15
RFESS- 9x5
Felt ok, minor irritation on the lower back/hip area during the rows. Things felt ok on the RFESS.
I think squats are the only movement that I cannot do right now, which is great.
Trap bar carry-
135/225/255lbx 1 lap
185lb, 10x1 lap
The 225/255lb felt heavy while walking and the steps felt uncertain. Not used to this again.
DB OHP-
15/22.5/30/35/40/45lbx5
Superset-
DB OHP-
30lb, 5x5
Med. ball carry-
50lb, 5x3 laps
Inverted row-
12/12/10/7/10
Superset 1-
Deadlift- 135/225/255/285/315/345lbx3, 375lbx2, 245lb, 5x5 (TnG)
Pull-up-2x4, 8x3
Chin-up-2x3
Dip-12x4
No pain from deadlifting.
375lb got slower than I would have liked + left hamstring didn’t activate all that well. The TnG felt awkward but easy.
Superset 2-
Goblet squat- 50lb, 5x10
Push-up-, 2x13, 3x10
Hanging leg raise (to parallel)-5x10
The push-up and leg raises got tough. Not surprised about the push-up cause of the dips but dunno about the leg raises.
1 Like
Trap bar carry-
135/185/225lbx 1 lap
185lb, 8x1 lap
Grip is tired. Not sure if I can do this outside of the weekends because the gym gets too busy and it’s difficult to find space.
DB OHP-
20/30/35lbx5, 40lbx11
Superset-
Med. ball carry-
50lb, 5x3 laps
DB OHP-
30lb, 5x5
TRX row-
5x12
Superset 1-
OHP- 65/75/85/95lbx5, 105lbx9, 85lb, 5x5
Chin-up-8/7/7/5/5
Kneeling ab-wheel roll-out-5x10
Alternated between the roll-outs and chin-up.
Chin-ups are either weaker than I thought they were, or all the pulling shit I’ve been doing on “off-days” as a supplement is having an impact. I think they’re having an impact, since none of these felt easy like they did a couple weeks ago.
OR, I got fatter because I fell off eating clean last week.
The OHP felt fine.
Superset 2-
BB row- 95/115/135/155lbx5, 135lb, 4x6
RFESS-
x5
+10lbx5
+20lb, 6x5
Push-up-4x12
The RFESS felt a bit off at the star but got my balance back near the end.
Squat-
135lbx3
Nope. Right knee not healed. No outright pain like last week but it feels bad enough that I know squatting is a dumb idea.
Superset 1-
Deadlift- 135/225/255/275/315/345/375lbx3,315lb, 5x5
Dip-12x4
Kneeling ab-wheel roll-out-12x5
Been a long time since I actually tried on the deadlift, so the 5x5 felt pretty hard. Based off a rep-max calculator using 375lbx3, ~318lb is 80%, so the level of exertion I felt makes sense.
Superset 2-
Cossack squat- 3x5
Single leg deadlift-1x5
Assisted single leg squat- 1x5
Dip-5x5
Hanging leg raise (to parallel)-5x10
The cossack squat caused some irritation in the right knee, so tried other movements out. The single leg deadlift causes irritation, assisted single leg squat is ok.
This may take a while to heal.
Got the cold yesterday and had a fever while sleeping, so I think the deadlift was a decent effort overall.
OHP-
65/75/85/95/105lbx5, 110lbx6, 85lb, 4x7
Chin-up-
10x5
RFESS-
1x5, +10lb, 1x5, +20lb, 8x5
Face pull-
~100 reps.
Farmer’s walk
Unloaded two laps
50lb half a lap
100lb Nope
70lb, 10x half a lap
Going to note loaded weight for one handle.
I learned that the gym had actual farmer’s walk handles about a month ago. Couldn’t find a way to use them during weekdays when the gym is crowded and there’s no space anywhere but decided to give it a go today.
The farmer’s walk with handles just became my favorite lift. Got the 100lb off the floor and then realized that walking with this is probably a very bad idea.
This thing is definitely revealing the weak parts of my body and I think that’s awesome. I need to find a way to do this as often as possible. First priority is to get used to it and fix the glaring weak spots.
DB OHP-
15/25/35/40/45/50lbx5
Superset-
Med. ball carry-
50lb, 5x3 laps
DB OHP-
32.5lb, 5x5
TRX row-
5x10
Face pull-
~100 reps
Superset 1-
Deadlift- 135/225/255/285/315/345/375lbx3, 315lb, 5x5
Dip-12x5
Kneeling ab-wheel roll-out-12x5
This kicked my ass in a good way. Better prepared to handle this weight though, so everything moved faster. The problem came from poor sleep and lifting later than normal, but basically mental fatigue that I need to push through.
Superset 2-
DB squat- 50lb, 5x10
Pull-up, 1x5, 4x3
Push-up-4x10, 1x5
Face-pull- 75 reps.