Yesterday-
Superset-
Squat- 45/95/135/165/195lbx5, 225lb, 5x5
Dip- 5x10
NG pull-up-5x5
Alternated between dip and pull-up.
Did set 1/2/3/5 of 225lb with a single breath, so I consider that a major improvement.
Rest paused a lot of the dip reps.
Knee feels 100%
Power clean- 45/95/115lbx5, 135lb, 3x5
Clean grip reverse lunge- 45lb, 10/12/14/16
14 and 16 felt incredibly difficult.
Lat pull-down- 120lb, 5x8
I lifted on Mon/Tues/Thurs and did my usual things, just didn’t bother to log it because I had infrequent access to my laptop and preferred to do other things.
Weight went from ~184lb to ~178lb to ~189lb in the span of three weeks. I expect it to come back down to ~180lb once I get back to eating my regular stuff.’
Today-
Superset-
Squat- 45/95/135/175/205lbx5, 235lb, 5x5
Dip- 10/10/10/6/5
NG pull-up- 2x6, 3x5
Alternated between dip and pull-up.
Couldn’t do the 235lb on a single breath.
Power clean- 45/95/115lbx5, 135lb, 3x6
Took too much time between each rep on set one and two. Got my head back into it and did the third set properly.
Clean grip reverse lunge- 55lb, 1x20/18/5
I decided that I need to treat these as walking lunges. Doing much higher reps in lieu of actually walking with a barbell in a crowded gym. These things feel exhausting, but I also know it’s purely mental since counting in 5s seem to make it significantly easier. Probably could have done 2x20 but I quit at the end.
Lat pull-down- 120lb, 5x6 (short pause at top and bottom)
Yesterday-
Treadmill jog- 4x.25 at 10 min mile pace.
Haven’t jogged in about three weeks and my legs still felt sore from lower body day, so I went really slow.
Today-
Superset-
OHP- 45/65/85/105lbx5, 115lb, 5x5
Chin-up- 3x8, 2x7
Modified single leg squat- 1x15
Cossack squat- 2x15
Kneeling ab-wheel- 1x15
Alternated between chin-up and single-leg/ab stuff.
90 second rests from 105lb onward.
I’ve found that my BB pressing strength suffered last Monday, so I went down a bit. Chin-ups felt pretty tough today.
Incline BB bench- 45/95/115lbx5, 135lb, 3x5, 2x6
T-bar row- 75lb, 5x12
Superset-
Squat- 45/95/135/175/205lbx5, 235lb, 3x6, 1x7
Push-up- 5x12
Tuck lever- 2x5, 2x3
Alternated between push-up and tuck lever.
Form on tuck lever is trash but I feel it in my lats, so good enough. Squats felt fine.
Power clean- 45/95/115lbx5, 135lb, 3x7
These felt tough. Found that I bruised a bit of my collar bone later, so I need to catch the bar better.
Lat pull-down- 115lb, 2x8, 3x6 (short pause at top and bottom)
Clean grip reverse lunge- 65lb, 1x20, 2x10
I didn’t want to do these, but my legs felt good enough after the pull-downs and I knew I’d be kicking myself for not doing them later. Lots of short pauses on the first set to catch my breath.
Fun stuff. I may find myself out of the country on a business trip for a couple of months, so I’m considering dropping the jogging and focusing more on rebuilding leg strength.
Treadmill jog- 2x.5, 1x.25 at 10 min mile pace.
Short yoga and stretching flow.
Superset-
BB bench- 45/95/115/135/145lbx5, 155lb, 5x5 (90 second rests from 145lb onwards)
DB row- 50/60/70lbx10, 80lb, 2x10
RFESS- 5x15
Alternated between row and single leg stuff
BTN press- 45lbx5, 75lb, 5x8
Incline DB chest supported row- 50lb, 5x10
Got a bit tough near the end of the rows and the BTN press.
Superset-
Squat- 45/95/135/175/205lbx5, 235lb, 3x8
Push-up- 4x12
Kneeling ab-wheel-4x12
Almost failed the last rep of 235lb. Been a long time since that was a serious threat.
Yesterday-
Treadmill jog- 1 mile at 10 min mile pace, 2x.25 at 8 min mile pace.
Various yoga and stretching stuff. 3 sets of max push-ups.
Easy mile. The .25 stuff felt pretty easy too. Mainly doing single leg poses because I am really bad at them.
Today-
Superset- OHP- 45lb, 2x5, 65/85/105lbx5, 115lb, 4x6
Chin-up-3x8, pull-up-2x8
Modified single leg squat- 2x20
Cossack squat- 2x20
Alternated between chin-up and single leg stuff.
90 sec rest from 105lb onward.
Chin-ups back to normal. Pull-ups are tough as expected. The actual pressing of 115lb felt easy but my body position feels unstable. Doing reps of 20 on the single leg stuff got tiring.
Incline BB bench- 45/95/115lbx5, 135lb, 5x5
Felt tougher than last week so I didn’t risk it.
Incline DB chest-supported row- 50lb, 4x12
Got a bit tough at the end. Overall much stronger than before.
Superset-
Squat- 45/95/135/175/205lbx5, 235lb, 2x10, 1x5
Push-up-4x12
Toe to bar-4x5
Alternated between push-up and toe to bar.
I realize now that I genuinely dread doing moderate rep squats. Legs felt like lead on the last set but I got the reps. Finally managed to do 5 reps on a single breath on the first set.
Toe to bar felt a lot better than the last time I did them.
Power clean- 45/95/115lbx5, 145lb, 2x5, 1x3, 1x2
These sucked.
Lat pull-down- 115lb, 3x10, 100lb, 1x8 (short pause at bottom on 100lb)
Not improving on the lat pull-downs.
Clean grip reverse lunge- 45/65/85lbx5, 105lb, 5x4
Left leg almost failed on the first set of 105lb, so I stuck with sets of 4.
Treadmill jog- 4x.5 at 10 min mile pace.
Short yoga and stretching flow.
Legs don’t feel sore.
Superset-
BB bench- 45/75/95/115/135/145lbx5, 155lb, 3x6, 1x5 (90 second rest for 155lb sets)
DB row-50/60/70lbx10, 80lb, 2x12
RFESS-5x10 (short pause at top and bottom)
Alternated between row and single leg stuff
Bench felt a lot better this week. Rushed my set-up on the last set, causing the bar to drift too far out. I didn’t want to risk failing so stopped when it felt appropriate.
Much better control over the RFESS now. Started to wobble a bit only on the last set.
BTN press- 45lbx5, 75lb, 2x8, 3x9
Last rep got a bit tough.
Incline DB chest supported row- 55lb, 5x8
Superset-
Squat- 45/95/155/185/215lbx5, 245lb, 5x5
Kneeling ab-wheel-3x15
NG pull-up-2x5
Dip- 1x10, 3x8, 1x6
Alternated between the dip and pull-up/ab-wheel.
Sets of 15 on the ab-wheel and trying dips again appears to have been a mistake. Leg strength is fine for 245lb but I realized that I kept bending forward more and more as the sets went on. Need to cut back on the assistance.
Farmer’s walk-
25/35lbx2
Not difficult.
Deadlift-135/225/275lbx3, 315lb, 2x3 (TnG + hook grip)
Wanted to see where deadlift strength is at. Perfectly fine. In hindsight no point doing 2 sets of 315lb.
Clean grip reverse lunge- 65lb, 22/15/10
I think I have some idea of what it means to feel like you’re drowning during a work-out after the lunges.
Treadmill jog-
2x1 mile at 10 min mile pace.
Got side stitches at minute 6. Fortunately the side stitches became much less severe during at the start of the second jog and I got used it half-way into said second jog.
I managed to tear a part of my finger-tip off while cleaning the bathroom sink today. Best guess is that I applied too much force with the wipes and my finger-tip got caught at a perfect angle to the tiles? In any case, terribly annoying injury. I cannot type with that finger right now and applying too much force caused it to continue bleeding earlier. Fortunately it re-attached itself and prolonged water exposure only caused the very tip to peel off again, so I am hopeful that it is mostly reattached and will be fine after I sleep. I am a bit concerned about infections and random debris cause the wipe wasn’t clean when this happened. Couldn’t clean the wound out cause I have no first-aid kit at home.
Hopefully no issue with lifting tomorrow.
As in the skin got peeled of? That’s really annoying
I think it’s like a cut/tear that occurred due to blunt force/shearing than due to something sharp.
It was deep enough that, if the torn part died then I’m pretty sure I’d have a little dent on that finger for life. So I’m happy that it re-attached.
If some tissue is gonna die, it’s gonna turn deep blue to blackish in color
Yup. I’m going to be keeping a close eye on the color for the next two days to make sure it doesn’t change colors besides the bruise going away.
Superset-
OHP- 45lb, 2x5, 65/85/105lbx5, 115lb, 3x7, 1x4
Chin-up- 2x8, 3x5
Modified single leg squat- 2x15
Cossack squat- 1x15
Forward lunge-1x15
Alternated between chin-up and single leg stuff.
90 sec rest from 105lb onward.
Pressing feels much stronger. Remembered the cue of squeezing your butt while pressing and it helped. Probably helped that I didn’t do sets of 20 on the single leg stuff too. Chin-ups felt very easy, but I noticed that the pressure caused the wound to leak a little, so I did easy sets of 5.
DB bench- 30lbx5, 40lbx10, 50lb, 5x10
Short pause at top and bottom for set 1-3. Paused first five reps of set 4. No pause on last set.
Incline DB chest-supported row- 55b, 3x10, 1x8, 1x10
Superset-
Squat- 45/95/155/185/215lbx5, 245lb, 5x5
Push-up-5x12
Toe to bar-5x5
Alternated between push-up and toe to bar.
My stability is failing me on the squat. Leg more than strong enough now.
Double-pause deadlift-
135/185lbx3, 225lb, 5x3
Paused right after lifting and then right above the knee. Did this instead of the power cleans cause I thought power-cleaning with an injured finger is not a good idea.
Clean grip reverse lunge- 75lb, 15/15/10
This thing feels horrible to get through.
Lat pull-down- 100lb, 15/12/12/6/8
Treadmill jog- 2 miles at 10 min mile pace.
Short yoga and stretching flow.
Side stitches came and went. I think the tv that is mounted to the left of the treadmill contributes to this.