OHP-
75lbx5
105lb, 3x7, 1x4
We got 5lb plates a couple weeks ago and I decided to use them. This is much more suitable weights for this. Each rep felt strong.
Circuit-
Pull-up(+20lb)-4x6
Dip(+20lb)-4x6
Forward lunge (65lb)-4x6
Hanging leg raise (to parallel)-4x6
Felt ok. Tbh the pull-ups weren’t easy.
Went on a walk with the dog with a ~10-15lb backpack on for a bit. I’m going to progressively raise this weight until it actually starts to feel difficult.
Front squat-
95/125lbx3
145lb, 1x13, 1x12
Not hard at all.
Chin-up-
1x15, 2x5 (Rest-paused)
Dip-
1x16, 1x6, 1x3 (Rest-paused)
Superset-
BB row-
135lb, 3x12
Push-up-
3x15
Short hiking trail with my dad yesterday. Lower body felt beat up and I felt incredibly slow on the first hill, but I still ended up making roughly the same time. Walked the rest of the trail because my dad wasn’t feel great.
OHP-
75lbx5
105lb, 2x8, 1x9
A bit of a struggle on the last set.
Circuit-
Pull-up(+20lb)-3x7, 1x4
Dip(+20lb)-1x7, 1x4
Forward lunge (65lb)-1x7, 1x4
Hanging leg raise (to parallel)-4x5
Went on a walk with the dog with a ~30-35lb backpack on. Planned on walking at least 40+min, but it started raining. I walked only about 25min or so.
I’m feeling beat up. Haven’t fully recovered from maxing on the chin-up and dips apparently because my bicep, upper back and chest feels sore. I finished eating dinner and then did some minor chores for ~30 minutes. Now I’m hungry again.
I’m sick of the giant sets because of how exhausting they are. I’m going to focus on strength by alternating between the OHP and front squats for a bit.
It was raining when I worked out so I didn’t do any barbell stuff.
Circuit-
Chin-up- 5x10, 4x6 (RP on fourth set)
Dip- 5x10, 4x6 (RP on fourth set)
Assisted pistol squat- 1x7, 4x5
Single leg deadlift- 4x5
This was a good old bodyweight strength workout. Breathing never went above normal. I got surprised when I had to rest-pause the chin-up and dip on the fourth set.
I did the first set of pistol squat by grabbing the power tower for support. Right before I started the next set I realized that I could grab the bands my brother left hanging on the chin-up bar instead, so I grabbed those for the second set. This felt a lot better, so I started doing that. I would imagine that this makes the pistol squat a bit easier but I don’t really care about that. I like the bands better because I think they let me move through the motion more smoothly and allow me to work through the balance issues that come with doing pistol squats.
OHP-
75lbx5
105lb, 2x9, 1x7
Felt “ok”
Circuit-
Pull-up(+20lb)-3x7, 1x4
Dip(+20lb)-1x7, 1x4
Forward lunge (75lb)-1x7, 1x4
Hanging leg raise (to parallel)-4x5
Lunges got challenging just by raising weight.
I don’t understand what’s happening with my lower body. Ankles feel tighter but I can do general mobility stuff and movement just fine.
I keep forgetting to log these-
BB row- 65lb, 3x15 (pause at top)
Push-up-3x15
Power clean and front squat-
95/125lbx2 (actually did these as full cleans)
145lb, 20x1 (EMOM)
I wanted to do 30x1, but catching the bar got increasingly harder and harder. I started feeling legit pain in my thighs and my forearm by rep 19 and my power clean form started to suffer badly, so I called it there.
Circuit-
Chin-up- 5x10 (RP last set)
Dip-5x10 (RP fourth set)
band assisted pistol squat- 5x5
OHP-
75lbx5
105lb, 2x9, 1x7
Felt “okish”
Circuit-
Pull-up(+20lb)-4x6
Dip(+20lb)-4x6
Forward lunge (75lb)-4x6
Hanging leg raise (to parallel)-4x5
BB row- 65lb, 3x15 (pause at top)
Push-up-3x15
More rain.
Chin-up-3x12 (RP last set)
Dip-3x12 (RP last set)
Assisted pistol squat- 3x7
Held the power tower for support on the pistol squat.
Went on my hour-ish walk with the dog and remembered that I may not have time to do stuff tomorrow, so I did this afterwards.
OHP-
85lbx5
105lb, 2x9, 1x7
Felt like I was blacking out a bit on the first set of 105lb. The rest felt fine but tough.
In hindsight going straight to 85lb was a dumb move. I’m going to try 65/85lb next time and see if that helps get me ready for the 105lb better.
BB row (supinated grip, pause at top)
95lb, 5x10
I think getting rid of daylight saving time is messing with my energy. I’m apparently very tired, as my nervous tic that shows up when I’m tired is back.
Also, weight is being funny. Weighed myself at like 166 sometime in the afternoon. I then weighed again after the walk + short session and found my weight down to 162!
Pull-up-10/11/10
Dip-17/15/12
Alternated between them, two min rest in between each.
Hill run with my dad on Sunday.
On monday-
Paused front squat-
115lb, 3x6, 1x7
Easy.
25 chin-up and dip in as few a set as possible with no rest in between, alternated between chin-up and dip. Something like 4 sets in like 10/7/x/y.
Then went on a 40 min or so walk with the dog with a 50lb backpack.
Today-
OHP-
65/85lbx5
105lb, 10/10/5
Challenging but doable. A bit of leg drive on the 10th rep of both sets.
Circuit-
Chin-up(+20lb)-3x8
Dip(+20lb)-3x8 (RP last set)
Forward lunge (65lb)-3x8
Hanging leg raise (to parallel)-3x5
…but why?
weighted walking. I don’t have a weighted vest so I go with backpacks instead.
aren’t you worried about it causing problems in the future? I think it would be nice to invest in a vest if you do it often
If I was worried about stuff I do doing damage to myself then I’d invest in a standing desk!
Postural issues due to load carrying tends to take years to show up; I very much doubt that doing it for 30-40 min every once in a while will have a lasting impact on my body.
Though, by that same argument, it’s probably a poor choice of conditioning since I don’t do it often enough.
Paused front squat-
135lb, 4x6
Not too hard, but catching the bar afterwards is painful; I saw small bruises when I was showering.
Power cleaning 135lb feels easy again.
Circuit-
Pull-up-5x10 (RP set 4/5)
Dip-5x10 (RP set 4/5)
back squat- 45lb, 5x15
I should be able to return to a commercial gym within the next month and a half or so, so it’s finally time to get myself used to back squats again.
OHP-
65/85lbx5
105lb, 11/11/3
push-pressed rep 8-11 on the second set.
Circuit-
Chin-up(+20lb)-3x8
Dip(+20lb)-3x8 (RP all five sets)
Forward lunge (75lb)-3x8
Hanging leg raise (to parallel)-3x5
Dip felt really weak today. Maybe because of the OHP.
Front squat-
135lb, 3x8
Left thigh still bruised from last time, so I went with the easy option.
Pull-up- 13/9/3
Dip- 15/10
Went on a walk with the dog and then decided to do this-
BB row- 65lb, 3x15 (paused at top)
Forgot to log.
OHP-
65/85lbx5
105lb, 10/10/5
Push-pressed rep 10 of set 2; I think I ran out of energy because of the heat? First set felt the best it ever did.
Circuit-
Chin-up(+25lb)-4x6
Dip(+25lb)-4x6 RP last set.
Forward lunge (75lb)-4x6
Toe to bar-1x5, Hanging leg raise (to parallel)- 3x6
Superset-
BB row- 65lb, 3x20 (paused at top)
push-up-3x25, resting as needed in downward dog.
Giant set-
OHP-45lbx10
Back squat- 45lbx10, 95lb, 5x10
Power clean- 45lbx10, 95lb, 5x10
Chin-up-6x8
Dip-5x8, 1x10
Inverted row- 3x15
It is genuinely upsetting that 95lb back squat doesn’t feel effortless.
Ran the short hiking trail on Sat. Did it solo for the first time in months so I pushed the pace through the entire thing. Finished the first hill a good 6-8 seconds faster than I ever ran it and I paid for it. The rest of the run felt exhausting and I spent Sun-Tues feeling crippled in my lower body.
Didn’t lift on Mon; went driving for hours instead.
Today-
OHP-
65/85lbx5
105lb, 2x12, 1x1
Used leg-drive as needed to get sets of 12. The second set felt pretty tough.
Circuit-
Pull-up(+10lb)-5x5
Dip(+10lb)-5x5
Walking lunges- 5x5 Did first set without weights and the rest with a bar.
No timed rest in between anything. The pull-up/dip felt fine until the last set. Standing tall with the bar on my back feels difficult with the walking lunges.