Farmer’s walk-
60lb, five laps
T-bar row-
25/50lbx10, 75lb, 2x14
DB OHP-
25/30/35/40lbx5, 45lbx6, 35lb, 1x15, 1x5
The farmer’s walks felt fine. I’ve recently realized that my ribs sorta bending into my right side, so I’m trying my best to keep my entire upper body as open as possible. It actually made the farmer’s walk feel easier, so I think I’m doing it right.
Grip got tired though.
T-bar rows are cool- They feel better than the chest supported rows so I’ll keep doing them on Saturdays.
Treadmill jog yesterday-
7.2 speed, 10x.12
Today-
Power clean- 95/115lbx2, 135/155lbx1, 165lbx3
Nice and easy.
Superset 1-
OHP- 65/85/95lbx3, 105lb, 10/8/7
Chin-up-7x6
Front/reverse lunge and cossack squats- 7x10
Felt a strain in my left leg during the first set of cossack squat, so did front and reverse lunge only afterwards. I think I should work the cossack squat into my warm-up.
Superset 2-
BB row- 95/115/135lbx5, 145lb, 12/11/8
Toe to bar- 6x4,1x3
DB OHP- 35lb, 4x8 or something.
Face-pull- 60 reps.
Superset 1
Deadlift- 135/225/285/315/345/375/405lbx3
Dip- 4x10
Kneeling ab-wheel roll-out-3x10
Alternated between dip and roll-outs
Superset 2-
Front squat- 45/95/115/135/155/175/185lbx5, 145lbx10
NG pull-up-3x6
Dip-1x10
Roll-out-4x10
Done as- NG pull-up/roll-out/dip/roll-out/NG pull-up/roll-out/NG pull-up/roll-out
This got hard. Roll-outs started to tire-out my abs and that affected everything.
Tore the same left base of my thumb on the 405lb, so didn’t do the volume sets.
185lbx5 on the front squat is a solid 80-85% again. The 145lbx10 felt like a struggle at the end.
I am on a mini-vacation. Ate very little prior to lifting today and spent most of my time either driving for at least an hour or walking for a while + didn’t sleep that much.
Didn’t want to lose to myself like I did last week, so willed myself to do triples. Everything actually felt pretty easy, though the 405lbx3 felt very slow.
Felt like a good session. I enjoyed the ass kicking.
Treadmill jog yesterday-
7.6 speed, 12x.12
Felt really easy.
Today-
Superset-
OHP- 65/85/95/115lbx3, 135lbx2, 105lb, 3x8
Chin-up- 4x8
Front/reverse lunge- 4x10
Alternated between chin-up and lunges.
Did last two reps of OHP as push-press. Didn’t have the strength to do the 135lb today.
T-bar row-
25/50/75lbx8, 100lb, 10/8/8 or something.
Left side of my upper body died on the rows. Much weaker compared to the right side.
DB bench-
30/45/55lbx5, 65lb, 12/10/8
Superset 1-
Deadlift- 135/225/285/315/345lbx3, 375lbx1, 405lbx3
Snatch-grip deadlift- 135lbx5,185lb, 5x5 (TnG)
Dip- 5x10, 2x8
Kneeling ab-wheel roll-out- 6x10
Alternated between dip and roll-outs
Used mixed grip today. The bicep on the supinated grip felt achy from the moment I started using it; so biceps are de-conditioned again.
375lbx1 felt fine, but 405lb felt really slow. Same thing as Tuesday- easy mentally but slow physically. Not sure what’s going on.
Did snatch grip deadlifts because I don’t want to use the hook-grip and wanted to do something that I can do with a pronated grip.
Superset 2-
Front squat- 45/95/115/135lbx5, 145lb, 10x5
NG pull-up - 14x4
Focusing on keeping my chest up, which in turn seemingly fixes the hip shift problem. Got harder as the sets went on but didn’t feel anything obviously off.
Started getting my knee pain again. I realized that it’s actually the quads though, so I ignored it.
The pull-ups feel easy now; need to focus on better form.
Walked 2 miles with a 50lb backpack on Saturday.
Treadmill jog today- 8.0 speed, 12x.12
Power clean- 95/115lbx3, 135/155/175lbx1
175lb felt sloppy. Apparently didn’t jump correctly and starfished.
Superset 1-
OHP- 45/65/85/95lbx5, 105lbx9, 95lb, 2x9
Chin-up-4x8
Stationary lunge- 3x10
Alternated between chin-up and lunges.
My upper back and rear delt area felt really unstable today; couldn’t seem to get much strength from them. Could be the chin-ups.
Superset 2-
BB row- 45/95/115/135lbx5, 145lb, 1x10/6/9
Toe to bar- 4x5
DB OHP- 35lb, 3x10
T-bar row-
50lb, 1x21/17/12
Superset 1-
Deadlift- 135/225lbx3, 285/315/345/375/405/425/445/405lbx1
Snatch-grip deadlift- 135lbx5, 185lb, 1x5, 2x6 (TnG)
Dip- 4x10, 3x8, or 5x10 and 2x8; I don’t remember.
Kneeling ab-wheel roll-out-7x10
Alternated between dip and roll-outs
Decided that my thumbs cannot handle multiple reps with hook grip, so worked up to a heavy single to see how a healed up thumb handles this. I think my left hand grip is bad. I must be grabbing some part of the base of my thumb, so it rubs and tears against the bar.
Anyways, 445lb felt pretty easy for a heavy single. At least I am clearly fitter than the last time I worked up to 445lb…
My right bicep felt sore and tired with hook grip too. Hopefully it is not a big deal.
Grip is tiring on the snatch grip deadlifts, but I’m also having trouble getting a good back position in general.
Superset 2-
Front squat- 45/95/115/135/165lbx5, 155lbx11
NG pull-up- 6x4
165lb felt heavier than expected, so I didn’t go beyond it.
Treadmill jog yesterday- 6.0 speed, 5x.25
Felt easy. Started to feel some minor pain in my shins.
Today-
Power clean and push jerk- 95/115/135/155lbx1
Superset-
OHP- 45/65/75/85/95/105/115/125lbx5, 105lb, 10x5
Pull-up- 2x4, 16x3
Front lunge/reverse lunge/ single-leg deadlift/cossack squat- 18x5
That is a lot of sets. Didn’t really think about it while doing this but no wonder this took a while to get through.
Push-pressed the last rep of 125lb, but didn’t feel difficult beyond that. I’ve learned that it is indeed the chin-ups that were impacting my OHP. Did pull-ups today with as clean a form as I can manage. No feeling of back weakness today.
Reduced ROM on the cossack squat when I squatted with my left feet… then I went deep without thinking and caused pain in whatever muscle it is again.
DB bench-
40/50/60lbx5, 70lb, 1x8/7/5/5
All pecs from what I felt.
T-bar row-
25/50/75lbx5,100lb, 4x8
Superset 1-
Deadlift- 135/225lbx3, 285/315/345/375/405/425lbx1
Push-up-4x15
Kneeling ab-wheel roll-out-4x10
Alternated between push-up and roll-out
Back squat-
45/95/135/165/195lbx5, 225lbx1, 165lb, 2x10, 1x5
Push-up-1x15
Toe to bar-4x5
NG pull-up-4x3
Alternated between toe to bar and pull-up-
Can finally say that my knee is ok. Knee felt tight during the ramp sets. Felt fine on 225lb and the volume sets.
Upper body felt tight during this and my wrist hurt a bit. Need some time to get used to this.
Farmer’s walk-
50lb, one lap
60lb, two laps
I’m taking a path that should be slightly longer than the previous one. I’m no longer doing a full lap- I’m going down, taking my rest, then coming back. I think part of my grip problem with the farmer’s walk comes from dropping the implements then picking it back up. It’s tiring my grip.
As seeming evidence for that; this felt really easy.
Treadmill jog yesterday- 8.4 speed, 10x.12
I planned on doing 14x.12. I felt some ankle pain around set 8. Hopped off the treadmill to check my ankle and found that my shoe rubbed against the ankle, causing some sort of abrasion injury.
What a dumb way to cause injuries.
Today
Power clean- 95/115/135/155lbx3, 165lbx2
Superset 1-
OHP- 65/75/85/95/105/115lbx5, 125lbx2, 110lb, 4x6
Chin-up- 9x5, 2x3
Stationary lunge- 11x5
I think I power-cleaned the 125lb poorly. Something cause the weights to shift to one side and made this really difficult.
Push-pressed the last rep of 110lb.
Did short pauses at the bottom of most of the chin-ups.
Superset 2-
BB row- 45/95/115/135lbx5, 155lb, 2x6
Toe to bar- 3x5
DB OHP- 35lb, 3x12
Alternated between toe to bar and DB OHP
T-bar row- 65lb, 1x20, 2x15
BTN press- 45lb, 1x21, 1x16, 1x17? something like that
BB bench- 45lb, 1x50, 65lb, 1x25
I thought I would have some difficulty with the bar on the bench cause of all the other pressing work I did. Nope; 50 reps easy. The 65lb for 25 reps felt easy too; didn’t see the point of continuing. Going to do 85lb or 95lb next time and see how that feels.
Superset 1-
Deadlift- 135/225/285lbx3, 315/345/375/405/425lbx1
KB swing- 50lb, 4x10
Kneeling ab-wheel roll-out-4x10
Alternated between the swing and roll-out.
Didn’t want to do upper body stuff so I chose KB swing. Not sure what to think. Didn’t have much of an impact on the deadlift, but 425lb did feel slow during the pull… I dunno. I’ll try this a couple more times?
Superset 2-
Back squat- 45/95/135/165lbx5, 195/225lbx3, 185lb, 2x10, 1x5
NG pull-up/pull-up- 9x4
Very good. No knee pain. 185lb felt pretty easy. My squat form and the hip shift seemingly improved too.
Not heavy but I am pleased that the knee seems to be healed enough to be usable with no concerns now.
Farmer’s walk-
70lb, three laps
Easy. Yep; grip much more secure when I don’t have to drop and do another pick-up.
Did a circuit yesterday-
DB RDL- 5x20
DB row- 5x20
DB OHP- 5x20
Bird-dog- 5x10
Sideplank-5x5
Used 20lb DBs, no timed rest in between anything besides me trying to catch my breath after each full rotation.
The abrasion injury refuses to heal because it gets irritated just from walking. I didn’t think things correctly and kept wearing the short socks. Couldn’t do weighted walking or jogging without further irritating the injury. I had a choice between 100 burpees or a circuit of some kind. Chose the circuit because fuck 100 burpees.
Today-
Superset 1-
OHP- 65/75/85/95/105/115/125/135/145/155lbx5. Did 135-155lb as push-presses.
Weighted chin-up- 10lbx3, 15lbx3, 20lbx3, 25lb, 7x3
rotation between foward lunge/reverse lunge/single-leg deadlift- 10x5
Attempted a sixth rep on 125lb and failed. Felt a lot better with clamps on.
Weighted chin-ups felt fine; pretty easy actually. Had a definite impact on my power-cleans though. 155lb in particular felt nasty.
I’m trying to do all the single leg stuff with my eyes closed. It’s really hard to keep my balance but I’m clearly using my muscles in different, hopefully more effective, ways. Just have to keep at it.
Superset 2-
DB bench- 40/50/60lbx5, 70lb, 11/8/6
DB row- 40/50/60lbx5, 70lb, 15/10/10
Goblet squat- 50/60lbx10, 70lb, 3x10
Honestly, the goblet squats started to tire my quads a bit.
T-bar row- 75lb, 1x18, 1x6, 1x3
I blame the DB rows.
BB bench- 85lb, 1x25/20
Face-pull- 3x20
Superset 1-
Deadlift-135/225lbx3, 285/315/345/375/405/425lbx1
Push-up- 4x12
Kneeling ab-wheel roll-out-4x10
Alternated between push-up and roll-out.
Felt easy. My left thumb is doing better.
Superset 2-
Back squat- 45/95/135/165/195lbx5, 225lbx3, 255lbx1, 205lb, 3x8
NG pull-up/pull-up- 10x4
Slight knee pain. I blame the goblet squats; I felt some knee pain yesterday afterwards.
Goblet squat is now on the list of stuff I am avoiding.
Farmer’s walk-
70lb, three laps
Not as easy. I assume it’s because the squat is starting to require some actual effort.
Treadmill jog yesterday- 8.8 speed, 12x.12
Today-
Superset 1-
OHP- 45/65/75/85/95/105lbx5, 115x3, 125lbx1, 110lb, 2x7, 1x6, 1x5
Chin-up- 1x5, +10lb, 1x3, +25lb, 9x3
Rotation between front lunge/ reverse lunge/ single leg deadlift- 10x5 or something.
Chin-ups felt a bit more difficult today- I need to do a proper ramp on this.
Superset 2-
BB row- 45/95/115lbx5,135lb, 1x5, 3x6
Toe to bar- 4x5
DB OHP- 35lb, 4x10, 3x6
Did the toe to bar every other set.
BB bench- 95lb, 1x21, 1x16, 1x13
T-bar row- 75lb, 5x12
Superset 1-
Deadlift- 135/225lbx3, 285/315/345/375/405/435lbx1
Push-up- 4x15
Kneeling ab-wheel roll-out-4x12
Alternated between the push-up and roll-out.
435lb felt slow but not grindy slow.
Roll-outs felt difficult with sets of 12.
Superset 2-
Back squat- 45/95/135/165/195/225lbx5, 255lbx3, 205lb, 2x10, 1x5
NG pull-up/pull-up- 9x4, 1x3
Slight knee pain on the ramp. Luckily, the 205lb felt so miserable that I forgot about the knee pain. Proof that the knee pain is illusory and I can keep ignoring it.
Back squat max strength appears to be returning quickly. My rep max strength is not- my legs felt like lead on the last set of 5. I’ll try 225lb next time and see how that goes.
Farmer’s walk-
70lb, three laps
Repeat of last time.
RDL-
95lb, 3x12
Short pause at top and bottom- goal is to work on TUT and teach myself to hold onto something even when my grip starts to feel tired.
Treadmill jog yesterday- 6.0 speed, one mile.
Easy. Honestly, I haven’t been able to jog an easy 10 min mile since I graduated from HS.
Today-
Superset-
OHP- 65/75/85/95/105/115lbx5, 125lbx4
Chin-up- 7x5
Toe to bar- 7x3
Felt ok.
Superset-
DB bench- 40/50/60/70lbx5, 75lb, 1x8, 3x6
DB row- 40/50/60/70lbx10, 75lbx10, 3x5
I’m pretty sure I’m rotating my upper body on the rows, so reduced reps and focused on keeping a flat back.
BB bench-45/95lbx5, 115lb, 1x15, 1x12, 1x10
T-bar row- 25lb, 4x15
Paused a bit at the top of each rep. Rear delts started to burn so I think this had the intended effect.
BTN press- 60lb, 1x21, 1x15, 1x14
Well today sucked. Been a long time since I got annoyed during a workout.
Superset-
Deadlift- 135/225lbx3, 285/315/345/375/405/435lbx1
Push-up- 4x16
Kneeling ab-wheel roll-out-4x6
Alternated between push-up and roll-out.
Ate a very late lunch today- effectively about an hour and a half before I went to lift. It sucks to do roll-outs on a full stomach so I reduced the reps.
All the deadlifts felt weird- like I’m not in the right position. This worsened on 405lb and 435lb.
Squat-
45/95/135/165/195/225lbx5, 255lbx1
Pull-up-3x2
Tuck lever-3x2
Alternated between the pull-up and tuck lever
Did the pull-up with a pause at the top and bottom- aiming for perfect reps.
Squat felt ok up to 225lb. Not heavy but it didn’t feel good. 255lb felt the same way- not heavy but it’s like my body didn’t want to squat today.
Got annoyed so I stopped here.
Circuit-
Pull-up-5x2
Modified single-leg squat- 5x5
Tuck lever-5x2
Add one more movement to the list of the stuff that I shouldn’t do for the time being.
In hindsight I should have dropped the weight down to 185-205lb and do a couple sets of easy 5-7 reps instead of doing these single-leg squats.
Not sure why I felt weird today. Normally my grip would tell me if I’m not feeling good, but grip felt fine today.
My guess is that 435lb is more taxing on the body than I think it is. Or maybe it’s because I lifted so close to my lunch.
Either way- sucks.
Treadmill jog yesterday- 9.2 speed, 10x.12
Another treadmill jog today- 7.5 speed, 4x.25
Superset 1-
OHP- 65/85/95/105/115/125lbx5, 110lb, 2x7, 2x6
Chin-up- 11x3
Rotation between front lunge/reverse lunge/cossack squat- 11x5
Failed the last rep of 110lb, so did a push-press instead.
Did the chin-up with a solid pause at top and bottom.
I’m feeling my left groin strain when I do the lunges. I’m guessing that means I’m doing them more properly.
The “injury” with the cossack squat seems mostly gone. I managed to get myself down to the bottom position with the right leg with no pain. Lots of stretch though.
Superset 2-
BB row (bench grip)- 45/95lbx5, 115lb 5x5
DB snatch- 50lb, 7x5 with each hand
Tuck lever- 7x3
BB bench- 45/95lbx5, 115lb, 1x15/12/6
No idea why I suddenly bombed on the last set of the bench.