Superset 1-
OHP- 65/85/105lbx5, 125lbx6, 110lb, 2x8, 2x6
Chin-up-8x4
Rotation between front lunge/reverse lunge/cossack squat- 8x10
20lb jumps didn’t feel bad, but I think 125lb suffered a bit. I’ll do 115lb in between next time.
3 second pauses at top and bottom of the early sets of chin-ups. Didn’t realize that I did 2 second pauses last time.
Superset 2-
BB row (bench grip)- 45x10, 95lbx6, 115lb, 5x10
DB OHP- 37.5lb, 5x8
Toe to bar- 5x4
This felt hard. Barely pushed through the DB OHP on the last set.
Trying over warm-ups to see if they help make the volume sets easier. I think it helped with making the first set mentally easier, but the following sets still sucked.
Very happy with pull-ups- by far the easiest part of this thing.
5-6 min mini-rest.
Farmer’s walk- 60lb, six set of 50-60ft.
Left side felt fatigued by the end. Given the squat superset, I’m not surprised.
Superset 2-
Trap-bar deadlift- 135/185lbx5 225lb, 1x10, 1x12, 1x14, 1x16
Kneeling ab-wheel roll-out- 2x12
Hanging knee raise- 2x12
Alternated between the roll-out and knee raise.
I think this shows that there’s always more left in the tank than I think.
Yesterday-
Treadmill jog- 1.5 mile at 6.0 (10 min pace).
Not difficult. I thought this would be less boring if I did it at the 24hr fitness instead of the apartment gym, but that didn’t work. The TV in front of me had some boring interview on and I didn’t find people watching as entertaining as I thought it would be.
Today-
Superset 1
DB bench- 30/40/50/60/70lbx5, 80lb, 2x7, 1x6, 1x5
DB row- 30/40/50/60/70lbx5, 80lb, 4x7
RFESS- 5x5, 4x10
DB row felt better than last week.
Superset 2 (90 second rest)-
BTN press- 45/55lbx5, 70lb, 5x10
Toe to bar- 1x6, 3x5, 1x3
Got challenging on the last two sets.
Incline BB bench-
45lbx5, 95lb, 4x10, 1x12
Face pull-
4x12
Lat pull-down (90 second rest)-
120lb, 3x10, 1x8, 1x6
Hm.
Incline Y raise- 3x12
I can hold this at the top now. My entire back feels tension during this.
Tried doing the 145lb as those no full lock-out at top things. Failed- kept getting 4-5 reps in and then having to lock-out because my quads felt too sore. I wanted 15 reps on the second set but lost tightness on the 12th rep.
5 min or so mini-rest
Farmer’s walk- 70lb, six set of 25-30 feet.
Felt ok.
Superset-
Trap-bar deadlift- 135/225lbx5, 245lb, 5x10
Kneeling ab-wheel roll-out-2x12
Hanging knee raise- 2x12
Alternated between the roll-out and knee raise.
Going on a business trip soon, so I decided to skip my attempt at a strongman day.
OHP- 65/85/95/105lbx5, 110lb, 4x8
Chin-up- 8x5
Rotation between front lunge/reverse lunge/cossack squat- 8x10
My legs felt really tired. I got really shitty sleep yesterday and felt tired the entire day, so I assume I didn’t recover enough.
Push-press on the last rep of OHP.
Superset 2-
BB row (bench grip)- 45lbx10, 95lb, 2x5, 45lb, 5x6 (two second pause at top)
DB OHP- 40lb, 5x8
Toe to bar- 5x4
I tried doing pauses at the top of the second 95lb set but failed. Stripped the bar so that I can really get a proper pause. I am flaring my elbows when I do this, so I’ll need to focus on that.
Incline BB bench- 45lbx5, 95lb, 5x11
I am think I’m going to hate the squats tomorrow. I don’t even know if I’ll be able to do what I plan to do unless I get awesome sleep today.
Didn’t have the time to get that squat training in. Didn’t train yesterday because I got tired from traveling.
The hotel has DBs up to 50lb, some machines, and treadmills. Enough to do hard shit.
DB OHP- 20/30/40/50lbx5
Giant set-
DB OHP- 35lb, 10x10
NG pull-up-10x5
Treadmill jog- 10x.12-14 at 9.0 speed
Took 60 second rests up to set 7. 90 second rests up to set 9. 120 second rest for set 10. This doesn’t account for the time I spent panting in between exercises.
Did push-presses on the rep 9-10 of the last two sets of OHP.
Stole this from HIIB/what Kleinhound does.
Felt ok up to set 6. Set 7-10 killed me.
I wish I could incorporate jogging into all the other stuff I do. I think that would be awesome.
Superset 1-
OHP- 45/65/85/95/105lbx5, 110lb, 2x8, 2x6
Chin-up- 9x3, 2 second pauses at top
Reverse/forward lunges and cossack squats- 9x10
I didn’t get to sleep a lot + I appear to have the cold, so top set didn’t go well.
The lunges felt tiring.
Superset 2-
BB row- 45lb, 5x12 short pause at top
DB OHP- 40lb, 3x9, 2x6
Toe to bar- 4x4, 1x5
The rows felt hard once it went pass rep 9 or so. I am apparently really weak at holding the bar at the top, so I think I need to do this a lot more often.
Incline BB bench- 45lbx5, 105lb, 4x8, 1x10 (90 second rest)
Incline Y-raise- 3x12
This feels better. No strain on the lower back anymore, so something must be getting stronger.
Wow, this sucked. First set of 205lb felt fine. Second set felt quite difficult. My legs didn’t want to do more on the next two sets.
Push-ups died and became very difficult too. It felt like I didn’t have enough oxygen to keep going.
Most likely because I got another day of short sleep + continued cold, but ultimately conditioning is the big wall here. I don’t know whether I should increase rest period. I think it’s not a good idea since it probably takes well over 20-30 seconds to do both the pull-up+push-up and I’m not starting the squat set the moment rest time is over. Ergo, I’m easily taking 2 minutes between each squat sets. I just need better conditioning.
Superset 1-
DB bench- 30/40/50/60/70lbx5, 80lb, 1x6, 4x5
DB row- 30/40/50/60/70lbx5, 80lb, 4x6
RFESS-2x5
The DB bench felt weaker. Quite a bit of DOMS in the legs still, so couldn’t do RFESS.
Superset 2 (90 second rest)-
BTN press- 45lbx5, 65lb, 5x10
Toe to bar- 5x5
Lat pull-down (90 second rest)-
120lb, 1x11, 1x10, 3x8 or some such
Incline BB bench-
45lbx5, 105lb, 2x11, 1x10, 2x8 or some such
Face pull- 4x12
DB curl- 20lb, 1x20, 4x10
Alternated each arm and no timed rest in between. Wasn’t paying attention while putting the DB away. It slipped and hit one of my fingers, which is now bruised and swollen. Just minor pain and movement restriction due to the swelling, but I’m a little concerned that this will annoy me tomorrow.
The 255lb didn’t feel difficult, but my quads felt very sore. Went conservative with the reps.
Push-ups killed me again. I don’t know why my push-ups got so weak of all sudden. Maybe it’s because I haven’t done any reps beyond 10 recently. I’ll start doing some max push-ups on off-days.
The deadlifts felt fine. My injured finger felt a bit of pain on this, and it appears that squeezing the bar caused the blood to pool to one side, which makes it look really bruised.
DB reverse lunge- 10lb DBs, 3x10
I wanted some more volume cause I didn’t do the farmer’s walks. Felt ok.
The ramp sets went ok. My leg and hips became very fatigued on the last set of 185lb.
Trap-bar deadlift-
135/185/225lbx5
Felt a bit of pain in my finger during and after 225lb. Loaded 265lb and then decided not to do it. I’ve been feeling a bit of pain when I tighten the finger lately, so I’ll avoid heavy pulls until my finger heals up all the way.
It was a dumb idea to do snatches and OHP- front delts got really fatigued. Legs felt very fatigued during the front squat.
Ate nothing besides one Costco version of the Quest bar before this, so I’m ok with what I managed to do. Now I’m feeling very hungry and cannot wait for dinner to finish cooking in the oven.
This felt ok. I planned on doing as much a I can, but started getting side-stitches near the end of the fourth set. I guess I’m good cardio-wise but I need to build my body up to jogging at this pace.
Determined that I cannot try to push reps the way I’ve been trying the last couple of weeks for one simple reason- I am not eating enough and I cannot get my brain into the mindset to eat. I’m effectively eating two meals a day and lunch can’t be too big cause I’d then feel too bloated to lift.
Back to 20-30 reps of moderately heavy reps.
Farmer’s walk-
70lb, 1x 50-60ft, 6x25-30ft
Left shoulder area bugged me, so I went with the shorter distance.
Started getting side-stitches on the last two minutes or so. My ankles and feet feel a bit beat up.
As far as I’m concerned, this is a massive PR. I don’t think I’ve ever run 2 miles straight. I did a half marathon back in high school, but that mostly walking + jogging here and there.