Yesterday-
Treadmill jog- 4x.25 miles at 7 min mile pace, 3x.25 miles at 7:30 min mile pace.
I’m trying to keep my body as loose and relaxed as possible during the runs now, so I slowed down when it started to feel a bit difficult. I’m really surprised at at much easier 7:30 min mile pace feels compared to 7 min mile pace when in practice I think there’s really so little difference when you’re jogging quarter miles.
Today-
OHP- 45lb, 2x5, 65/85/95/105lbx5, 115lb, 2x8, 1x9
Chin-up- 8/7/8/6/5
Toe to bar- 1x5
Modified single leg squat- 10/15/12
Alternated between the chin-up and the ab/leg stuff except for the first two sets of chins.
90 second rests. I learned my lesson from last week. First two sets of the 115lb felt great. Third set felt tired and slow. I push-pressed from rep 5 onwards.
BB bench- 45/95/115lbx5, 135lb, 5x8
Slowed down considerably on the last set of 135lb but never felt truly difficult.
T-bar row- 50lbx10, 60lb, 3x10, 1x20
Short pause at top of first four sets. Didn’t pause on the last set.
Superset-
Deadlift- 135lbx5, 225/255/285/315/345lbx3, 375lbx1, 235lb, 5x5
Toe to bar- 1x6, 2x5
Kneeling ab-wheel-3x15
Push-up-6x13
Alternated between the push-up and ab stuff.
Hook grip + TnG. Feeling run-down on the deadlifts. I’m going too forward on the 345lb+ Probably rushed it by going for triples on 375lb + haven’t been sleeping much.
235lb felt easy. Did it with double overhand. Grip didn’t get weak on me.
Squat-
45/95lbx5, 135lb, 5x5
Decided to try this out since I think my knee is ok to start squatting again. Felt weird with just the bar but no pain.
Clean grip reverse lunge-55lb, 4x12
Lat pull-down-
105lb, 4x10 (short pause at bottom)
120lbx11
Worked with someone. The guy changed weight and I didn’t notice.
Yesterday-
Treadmill jog- 1x.5 miles, 5x.25 at 8 min mile pace
More fucking side-stitches. This time I don’t even have lunch as an excuse.
I think it’s the ab stuff. Which means I just need to stop being such a pussy about it and figure out a way to build up to stop having side stitches just because I did some ab work the day before.
Today-
Superset-
BB bench- 45lb, 2x5 95/115/135lbx5, 155lb, 2x8, 1x7, RP 15 seconds or so and then 1x2
DB row- 35lbx15, 50lb,x15, 60lb, 2x15
RFESS- 4x15
Alternated between the row and leg stuff.
Took 90 second rest at the last set. Much better than last week in terms of feeling comfortable and having power.
BTN press- 45/65lbx5, 75lb, 12/11/9/7/7 (90 second rest)
T-bar row- 65lb, 4x12 (short pause at top), 75lbx20
Superset-
Deadlift- 135lbx3, 225/255/285/315/345lbx1, 235lb, 3x6, 1x7
Hanging leg raise- 3x12
Kneeling ab-wheel-2x15
Push-up-5x15
Alternated between the ab stuff and push-up
TnG. Hook grip on the singles. Double-over hand for 235lb. I’ve noticed myself twisting my grip into the bar. Made grip feel a lot stronger. Ergo, these felt stupid easy. That’s a good thing.
Squat-
45/95/135/185/225lbx5
Knee doesn’t feel painful. I keep getting aches and a warm feeling when i’m not squatting, so I don’t know if I’m being dumb and rushing things here. That I can do squats and reverse lunges with no pain suggests that I’m good though?
Anyways, 225lb felt easy but form felt all over the place.
Clean-grip reverse lunge- 45lbx5, 75lb, 5x10
Last 3-4 reps of set 4/5 felt really challenging.
Lat pull-down-
120lb, 3x10, 2x6
Too early to go onto this. Probably could have done it if I took 90 second rests.
May not be able to lift a lot this coming week, so I did Monday’s stuff today.
OHP- 45, 2x5, 65/85/105lbx5, 125lbx4, 120lb, 4x5
Chin-up- 5x8
Modified single leg squat- 3x15
Lateral lunge eventually progressing into cossack squat- 2x20
Alternated between chin-up and leg stuff.
Set my grip too narrow on the 125lb. Reduced weight to 120lb and set my grip correctly. Went ok.
Somehow chin-ups are getting better even though I’m gaining weight. Went from ~182lb to 185lb in the last couple of weeks. Wrist is hurting though.
Cossack squats felt fine. My right knee felt fine today too. Steadily progressing into the cossack squats made the stretch feel a lot better.
90 second rests on the straight sets.
BB bench- 45/95/115lbx5, 135lb, 3x10, 1x7, 1x5
Spent too much on the third set.
T-bar row- 65lb, 1x14, 75lb, 3x10, 1x15
Short pause at top of set one-four. Didn’t really pause much on set three and four though.
Tues 11/26-
Treadmill jog- 6x.25 at 7:30 min mile pace.
Felt very easy. I’m now pretty sure that it’s the ab-wheel that fucks my abs and causes the side-stitches.
Weds 11/27-
Superset-
BB bench- 45lb, 2x5 95/115/135lbx5, 155lb, 2x8, 1x6
DB row- 50lbx15, 65lb, 3x15
RFESS- 4x15
Alternated between the row and leg stuff.
Took 90 seconds for most of this. This felt better than before. Pretty sure I could have done 3x8 but not there mentally. Too scared of getting pinned.
BTN press- 45lb/65lbx5, 75lb, 2x10, 3x less than 10. I forget what happened.
T-bar- Forget what I did here too.
Today-
Superset-
OHP- 45lb, 2x5, 65/85/105lbx5, 120lb, 4x5, 1x7 (push-press on rep 6/7)
Chin-up- 5x8
Modified single leg squat- 2x12
Lateral lunge eventually progressing into cossack squat- 2x15
Alternated between chin-up and leg stuff.
Superset-
Squat- 45/95/135/165lbx5, 185lb, 5x5
Hanging knee raise- 4x12
Push-up-5x12
Alternated between ab and push-up
Pecs tired on the push-ups. Grip tired on the knee raises.
Knee felt ok up to the 185lb. I am doing these reps on a single breath and not actively pausing at the top. Felt some twinge of pain on the outside of the knee during one of the reps. Knee felt ok besides that but now it feels itchy and a bit painful.
Ugh.
Power clean-
95/115lbx5, 135lb, 3x5
Clean grip reverse lunge- 45lbx5, 75lb, 3x12, 1x8
Lunges feel terribly difficult with high reps. Stopped at 8 on the fourth set because I’d like to be able to use my legs tomorrow.
Yesterday-
Treadmill jog- 8x.25 at 8 min mile pace.
Glutes and quads felt quite sore. Super easy on the lungs but legs felt painful.
I’m learning that I can judge how fatiguing these jogs are on how tense my upper back is. If my upper back is not tense, then it probably means that I’m perfectly fine. Upper back started to get a bit tense from set 6 onwards, but never to the level that it used to get.
Today-
Oh God the soreness is worse today.
Superset-
BB bench- 45lb, 2x5, 95/115/135/155/165lbx5, 145lb, 3x8
DB row- 50lbx15, 60lbx12, 70lb, 2x12, 1x15
RFESS- 5x10
Alternated between the row and RFESS.
Took 90 second for 165lb and 145lb. I knew I wouldn’t be able to rep out 155lb, so decided to go heavier and do lighter volume sets. 165lb felt ok.
BTN press- 45lbx5, 65lb, 2x12, 2x10
Had a really hard time snatching the bar up. My glutes and hip refused to move properly, making each snatch look incredibly messy. Not a good thing when my power snatch form sucks to begin with.
Superset-
Squat- 45/95/135/165lbx5, 205lb, 5x5
Kneeling ab-wheel- 4x10
Push-up- 5x15
Alternated between push-up and ab-wheel.
Good. Knee felt better than Tuesday. I’m finding that I don’t even think about my knee until I squat. Squat strength returning well. Going to do 225lb next time and see how that goes.
Farmer’s walk-
just the implements 1x120ft
50lb 1x30ft
70lb 2x30ft
90lb 4x30ft
Been a while since I last did farmer’s walk. Grip felt good on 90lb until the last one.
Yesterday-
Treadmill jog- 8x.25 at 8 min mile pace.
I plan on sticking with this for the time being and focusing on improving my leg strength again. The jogs themselves feel very easy.
Today-
Superset-
OHP- 45lb, 2x5, 65/85/95lbx5, 120lb, 4x6
Chin-up-5x8
Modified single leg squat- 2x12
Lateral lunge eventually progressing into cossack squat- 2x15
Alternated between chin-up and leg stuff.
Chin-up a bit more difficult than last time. Forgot that I wanted to do 105lb instead of 95lb.
Superset-
Squat- 45/95/135/165/195lbx5, 225lb, 5x5
Hanging knee raise- 5x12
Push-up-5x16
Alternated between ab and push-up
Knee felt annoyed on the squats through entire thing but not painful. Couldn’t go on a single breath for the 225lb but the reps themselves felt easy. Reverse lunges are apparently awesome at building leg strength.
Power clean-95/115lbx5, 135lb, 3x6
Clean grip reverse lunge- 45/65lbx5, 85lb, 4x8, 1x10
Lat pull-down- 120lb, 2x8, 3x10 (no pause)
Should have stuck to 2x10; last set felt pretty difficult.
Some one legged standing stuff and some bar stuff. Found out today that I can hang off a bar with one hand, which I’ve never been able to do. That’s cool.
Superset-
OHP- 45lb, 2x8, 65/85/95/105lbx5, 115lb, 2x8, 1x9
Chin-up- 1x8, 2x6, 2x7
Modified single leg squat- 2x12
Lateral lunge eventually progressing into cossack squat- 2x15
Alternated between chin-up and leg stuff.
Push-press on rep 6-9 of last set of OHP.
DB bench- 45/55lbx5, 65lb, 2x10, 1x8, 2x7
DB chest-supported row- 35/45lbx5, 55lbx8, 45lb, 4x10
Weds 12/18-
Superset-
Front squat- 95/135/155lbx5, 175lb, 5x5
Pull-up-5/6/5/5
Push-up-4x15
Did front squats cause it’s easier to set the height with the racks I’m currently using. The front squats didn’t feel that hard; tried doing them on one breath with no real pause at top.
Trap bar carry- 135/225/275lbx1, 315lb, 3x1
1= one trip down that green patch they have in the 24hr fitness in my area.
Lat pull-down- 115lb, 3x12
Rest-paused set 2 and 3.
Been eating a single meal for for the last couple of days as I have a need to drop some weight quickly. This is probably not the proper way to do this but it seems to be working. There appears to be no impact on strength besides the DB bench.
Thurs 12/19-
Superset-
DB OHP- 25/35/45lbx5, 55lb, 2x5, 1x3 50lb, 2x6 (I think?)
Chin-up-4x8
Modified single leg squat- 2x15
Cossack squat- 2x15
Alternated between chin-up and single-leg stuff.
I started turning the 55lb into standing incline presses. Tried correcting my form on the third set and failed a rep. Dropped down to 50lb and found it a lot better.
Superset-
BB bench- 95/115/135/145/155/165lbx5, 175lbx3, 160lb, 2x5, 1x4 (90 second rests from 135lb onwards)
DB row- 50/60lbx15, 70lb, 3x15
RFESS-3x15
Cossack squat- 2x15
Alternated between row and single leg stuff
Probably could have done the last fifth rep on 160lb. RFESS feels a lot easier when I look down a bit, so I’m doing that for now.
BTN press- 45lbx5, 75lb, 5x9
T-bar row- 75lb, 5x8. Short pause at top but I had to rest-pause a couple of the sets.
Power snatch from hang- 55lb, 2x5, 1x10
Might as well do more of these since I suck at it.