Much better at holding the bar at the top for the rows.
Superset-
Chin-up- 5x4
DB OHP- 40lb, 3x10, 1x7, 1x8
Toe to bar- 3x3, 2x2
The stuff I did yesterday tired my abs out and it showed up on the toe to bar. My front delts felt pretty sore too, but wasn’t a big issue with the BB/DB OHP. I didn’t realize that I did 3x10 last week. I should have pushed for another rep on the last set of the DB OHP.
BB bench- 45/95lbx5, 125lb, 1x10, 2x8, 2x5
Lat pull-down- 90lb, 1x15, 1x10 (short pause at top and bottom of each set)
345lb felt effortless. I wanted to try 375lb but I couldn’t fit the plates. I’ll need to use the skinny Eleiko plates. Even then, I doubt I can get more than 4 plates on this trap bar.
My calves and ankles are hurting. I’m guessing it’s because I did this after jogging yesterday? In any case, I remember why I hated doing this. This feels hard.
Work blew up, so I did the absolute bare minimum I should be doing. Now eating dinner and going back to work.
Deload. 285lb felt really easy. Quads felt sore and weak during the 245lb. I considered doing either 4x4 or 5x3 with all of them being easy reps. Didn’t happen- consistently started to feel sore after the second rep.
On a positive note- my ankles and calves felt fine.
Deadlift- 135lbx3, 225/275/315/365lbx1
Without chalk and used hook-grip.
I didn’t want to wait for the trap-bar. These felt very easy. I felt my hamstrings on 365lb, which is cool.
Superset-
Squat- 95/135/165lbx5, 195/225/255/285lbx1, 245lb, 4x4
NG Pull-up- 7x5, 1x4, 2x3, 1x2? I don’t know. I lost track when I stopped being able to do 5s. The point is that I can do sets of 5 and I am pleased with that.
Push-up- 11x5
Still recovering. Felt a lot better than last Friday, and I also know that trying sets of 6 will bury me.
My abs and upper body started to feel tired. I think that’s what killed the pull-ups.
Deadlift- 135/225/275lbx3, 315lbx1
Superset-
Trap-bar deadlift- 275lb, 3x6, 1x7
Kneeling ab-wheel roll-out-2x10
Hanging knee raise- 2x10
Alternated between the roll-out and knee-raise.
Didn’t want to wait for the trap-bar again, but it became available as I went through the deadlifts. I may be better off waiting for the trap-bar though.
I felt some pain in my right leg during the cossack squats yesterday. Felt a similar pain today. I think the pain comes from the deadlift.
Superset-
Back squat- 95/135lbx5
Front squat- 95lbx5, 135lb, 5x5
Pull-up- 3x5, 3x3 I think
Push-up-6x5
Lifted at another gym. This one had these wooden platforms that my shoes found very little traction on. As such, I felt my feet slide around every time I did a squat rep. Scared me too much on 135lb, so I went off the platform and did front squats instead.
I am really enjoying trap-bar deadlifts. It is easy on the body and the way the weight is pulled is new and interesting.
Superset-
Trap-bar deadlift- 295lb, 3x5, 1x12
Kneeling ab-wheel roll-out- 2x10
Hanging knee raise- 2x10
Alternated between roll-out and knee raise.
Superset-
Lat pull-down- 4x10
Push-up-4x10
Didn’t do much during the squat superset so I did this. I think it would be a good idea to separate my pulling to horizontal pulling on upper body days and vertical pulling on lower body days.
Did not feel hard. Probably could have done 2 miles if I didn’t go into this thinking that I wanted 1.5 miles. I’m learning that I tend to stop trying when I hit my target distance.
I think I tied my right shoe too tight and so caused some discomfort that became annoying.
Some pain in my ankles afterwards. Hopefully that goes away as I continue doing these jogs. Otherwise I think I should be worried.
Superset-
Squat- 95/135/165/195lbx5, 225/255lbx3, 285lbx1, 185lbx3 (5 second pause), 245lb, 3x5
NG pull-up/pull-up- 9x4, 2x3
Push-up-11x5
Legs have recovered. All of these felt fresh as far as leg power is concerned. I apparently injured some muscle in my right leg yesterday. I felt some pain on the first set of cossack squat, so that must be it. It bothered me on the heavier reps.
That’s not the real reason why I did the paused set and only three total sets of 245lb. I ate lunch late again today. Combination of nausea and exhaustion (presumably from work) made the 245lb this feel a lot worse than it should have.
My lower back is also not happy during the unrack of the heavier weights. I am not sure why. I’ll see where this goes.
Yesterday-
Treadmill jog- 6x.25 at 7 min mile pace
No ankle/calf pain. Legs are tired from the squats. I’d like to maintain an easy 7 min quarter-mile pace for the time being, so hopefully my legs will adapt to both squats and jogging.
Today-
Superset-
DB bench- 30/40/50/60/70lbx5, 80lb, 3x6, 1x5
DB row- 30/40/50/60/70lbx5, 80lb, 4x7
RFESS-9x5
Legs, and more critically my hips, felt tired. Felt better as I went through this.
Superset (90 second rest)-
BTN press- 45/65lbx5, 75lb, 4x10, 1x7
Toe to bar- 3x5, 2x4
Hip discomfort still there. In fact it feels weirder now that I’m doing the McGill Big Three after the lifting/jogging Worst case I injure something, so not a big deal. Best case my entire core gets stronger and it actually helps me with my imbalances.