Oddly enough, she sleeps on my right
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Should probably take myself to the doctor. Just in case, and this sore throat hasn’t improved since Friday. Plus the ear, so yeah, I might need drugs.
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Aaaand I’ve got a middle ear infection. Antibiotics come at me.
Just remembered tomorrow is first proper shirted bench training. Then DL on Tuesday - and thank F it’s sumo because that gives my back another break (kind of) although it is feeling a bunch better.
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Today’s win: discovering I’m not allergic to Keflex (I’m allergic to penicillin). We’re doing munchkin’s birthday party at one of those play places, and I figured if they’d probably have an epi-pen on hand if I went into anaphylaxis. Sometimes I make questionable decisions.
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Well, this weekend has seen somewhat questionable nutrition. I mean, I’ve stayed within my calories, but I had a little more fat than I should, less carbs and less protein. I probably won’t waste away or balloon out, of course. Also feeling not so wonderful, but then again I think most of that is the bacterial infection currently plaguing my left ear and back of my throat.
Hey, illness above the throat, train as normal. In the throat, train but with care. So that’s ok.
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Charge on mate, don’t let it get you down!
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I wish luck with infection !
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Woke at 191.2 lbs, looking tighter. Kept a better lid on my nutrition yesterday too. Back is around 90% or better, and had a decent sleep for the first time in a few days. Antibiotics seem to have kicked in too.
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OK, quick notes going into cycle six.
- Firstly, I’m starting to lose track of the cycles. Not in the sense of losing track of what I’m doing, just the number. TL;DR I look more at my TM and whether it’s time to swap backoff exercises or not, etc. This leads nicely to my second note;
- I’m starting to see a trend in my thinking about my backoff sets. In a weird way, I actually give them more thought than my main sets because the backoff sets are what I use variations for; and variations are what I pick to build my main lifts (builder lifts). Same applies to my second bench day - it’s still CGBP right now, because it feels like CGBP is still my best bench builder. As soon as that changes, day two will be a different variation. Because I know my technique on the comp lifts still needs work, or course I focus on them, except my focus is just improving technique and setting rep PRs more than anything. My backoff sets with builder lifts are what I pay more attention to in respect of whether they’re doing their job or not;
- right now it seems like six weeks is a good time to use a builder before swapping it out, because it’s enough time to learn whether a lift is doing what I want it to OR that my body dislikes it enough to can it;
- lastly, because this is all a big learning experience so far I’m picking many builder lifts based on theory rather than experience, which means I’m really throwing things at my comp lifts and seeing what sticks.
So, with all that in mind this is what I’ve figured out so far.
- Squat: SSB squat (all stances), close stance squat, possibly low box squats
- Bench press: CGBP, CGBP with squat bar, floor press, possibly incline press (but risk/reward ratio is VERY high)
- DL: sumo paused off the floor around 60-70%, heavy paused front squats, probably SSB squats (especially beltless narrow stance), possibly low box squats, possibly rack/block pulls (based on doing them once and feeling that they were promising)
All of the above I really owe a vote of thanks to @FlatsFarmer for, because dude, your log has slowly and imperceptibly influenced how I think.
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Today’s training
Lazy lifter plus shoulders
Bench press
TM is 231 lbs
Work up from bar in 22 lbs x3-5 to 60%, 20 pull aparts between sets
3x159 lbs, under 6 RPE - misdirected leg drive a bit, up not along
3x187 lbs, under 6 RPE - fixed leg drive
1x209 lbs, under 6 RPE
Shirt goes on
1x235 lbs, under 6 RPE - I can touch with this but it takes some effort
1x253 lbs, under 6 RPE - still not the easiest thing to touch with
3x1x275 lbs, under 6, 6 and 8-9 RPE - was going to hit three or more on the third but fucked up the unrack royally
Left it there because the pressure was starting to build in my ear.
Supersetted military press/strict BB row
Press 3x7x132 lbs - all around 7-8 RPE, felt good to press
Rows 2x8x176 lbs, 1x10x176 lbs - waaaaaay better at doing these strict at this weight than before. Felt very good
Capped it at three sets of this as the pressure in my ear hasn’t reduced (and it’s ringing constantly right now, yay). On occasion I can be sensible. Major bonus, lower back held up great during all this.
Rope pulldowns
3x12x88 lbs really focusing on squeezing and pulling elbows back at the bottom resulted in awesomeness
Bis/tris giant set, 45 second rests
BB curl 3x10x60 lbs
BB JMish press 3x12x60 lbs
Focused on contracting bis and tris during respective eccentrics, pump was great
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It’s great having you in The International Power Pack! With your experimentation, notes and videos, I’m figuring stuff out twice as fast. Also, with you on the opposite side of the world, THE SUN NEVER SETS ON OUR GAINZ! That’s cool too.
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Woke at 191.4 lbs, looking very close to yesterday. Ringing in the ear stopped overnight, thank fuck. Back feeling almost normal.
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Nope, ear still ringing. Somehow didn’t notice it while making breakfast. Yay.
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Today’s training
Lazy lifter plus shoulders
Equipped sumo DL, stiff bar
TM is 462 lbs
Work up from 132 lbs in 44 lbs x3 to 60%, raw - knees did NOT like this - with wide grip overhand pull-ups between sets for fives, which actually felt pretty good. Lower back felt OK, but I could feel the remnants of the strain locking out. Decided to go with singles until my top set
1x319 lbs, under 6 RPE briefs, hook grip - world of difference to raw
1x368 lbs, under 6 RPE, briefs and suit straps down, hook grip
1x412 lbs, under 6 RPE, brief and suit straps up, hook grip - straps up is another leap, even in a ridiculously loose suit
8x462 lbs, 8 RPE, straps - called it when lockout became noticeably harder to save my back
Conventional 2.5 inch deficit DL, briefs, beltless with straps 3x3x319 lbs, all under 6 RPE - lower back held up, but had to focus hard on bracing and sitting back
Box squat, briefs, belt
4x319 lbs, under 6 RPE - miscounted, wanted five
5x319 lbs, under 6 RPE
6x319 RPE, 6 RPE - to make up for the missed rep
Called it here for my back’s sake. These felt really, really good - as I left the gym I realised I’d set the box higher than I’ve been using, but it’s still up depth so I’m OK. Still pissed me off.
Reverse hyper 3x25x242 lbs - back full of blood, felt good
Abs/shoulders
Standing cable crunches 3x15x100 lbs - holy god…
Kb rope upright rows 3x15x46 lbs
Last two sets rest/pause
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Sorry!! That sucks I’m sure! =(
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Woke at 190.7 lbs, looking decent. Back is a bit stiff but nothing terrible.
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Made tacos for dinner. Meat is about four and a half pounds of pork scotch fillet (on sale at local shops). It’ll be my meat for the next few days too.
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I like how you put smiley faces on your plate! 
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Anything to get munchkin to eat…
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