Catchy
Woke at 256.2 lbs, maybe a little less bloated although there wasn’t much bloating the last couple of days to begin with.
Throat is a bit sore though, and nose a little blocked plus I feel exhausted for no good reason. Yay. Explains why I was feeling shitty yesterday though.
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Woke at 254.6 lbs, looking similar to yesterday. Still feeling off but better. Seems I caught this thing early enough to stop it.
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Woke at 253.8 lbs looking a bit less bloated. Also out of the funk I’ve been in since Tuesday, which is nice. Still sniffling, but that’s nothing too pernicious.
Haven’t done shit other than sit on my backside since Tuesday either, and I feel better for it. I might do something today, and I might not.
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Todays training
Two rounds 25 pull aparts, 10/side kb bottoms up press
Pullups
5x4
Quite possibly the best they’ve ever felt
Pushups, hand at sides
2x25, last set rest/pause
KB rows
2x15x70 lbs
Ok. Left shoulder bicep held up well. Still something there but much less than previously and I haven’t had anti inflammatories for at least a day.
This week was pretty much a deload, and next week is Greg’s deload so I’ll figure something out.
I think I would do well to change my home training (excluding extra workouts) a little just avoid overuse, over adaptation, etc.
Pullups stay, but set/rep will change. I don’t want to keep bashing away and continually adding overall volume. Too much risk of overuse. I think by now I can safely start at 3x5 and use the same progression as I did starting at 5x3. What will probably work well would be to have one day 5x3 and progress it; while keeping the second day at 5x4 for the whole block.
Swings are a little harder to tinker with. Let’s look at keeping the total reps the same (50); and remember that past 25 reps in a set grip becomes a limiter. 5x10 with 10 second rests will be where I start. Possibly too ambitious, but once a week shouldn’t be an issue.
Goblet squats will be replaced by goblet lunges, which I am sure will suck. Setxreps most likely to stay around 2x15.
So there’s lower day:
Pullups 5x3, same weekly progression as this block
KB swings 5x10 with 10 second rests
Goblet lunges 2x15
Now, some kind of horizontal press has to be in the upper day. Dips are out because I would have to build something and even if I did I’m not sure how well my shoulder would tolerate it. I also don’t want to keep hammering standard pushups. Keeping the total reps the same or similar (50 give or take) I’m looking at feet elevated pushups with hands at my sides, but starting with something like 3x12 simply because this is a harder way to to them. I’ll progress based on how my shoulder tolerates them and how hard they are.
The kb rows I’ll keep, but I’m considering going 3x12 instead of 2x15. Seems like a reasonable way to progress.
So that’s upper day
Pullups 5x4
Feet elevated pushups 3x12
Kb rows 3x12
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Woke at 254 lbs, looking similar to yesterday. Left shoulder/bicep is still decent despite yesterday and still no antiinflammatories.
Extra workout
Two rounds, 25 each of
Pull aparts
Air squats
Reverse hypers
Lying leg raises
Did these not long after dinner. This was a poor decision
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I hear that, I hate training after I’ve eaten. Vom town
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Yeah. Luckily not quite vom town today.
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I’m not sure how food affects me around training.
Theoretically I’ve watched enough Mike Israetel stuff to know what should work better but doesn’t always work out that way
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I’m fine if I’ve had at least an hour after eating, two even better. Not good fasted (over six hours no food or so).
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That’s useful knowledge. I’ve had good and bad sessions having just smashed a huge fatty meal, had nothing to eat for hours and pretty much bang on with RP Diet recommendations. Still pretty inconsistent.
I can’t speak for all federations but when my test was at its lowest I realized that I had values eligible to compete as an MtF. However, I still had about 2-3 times the female average values of test.
@Koestrizer best write-up on the subject would be https://twitter.com/ScienceVet2/status/1035246030500061184?s=20 if you ask me.
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That was super interesting. I had no idea.
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Woke at 255.3 lbs, still looking pretty similar to yesterday
Todays training
Facepulls, pull aparts and kb bottoms up press - two rounds
Bench press
5x4x231 lbs
Left shoulder still costing me some speed but I think not as much. Still hurts some.
Bench to a one-board replacing bench to a two-board
2x7x214 lbs
DB tricep extensions
3x10x25 lbs
DB rows
5x10x82 lbs
Facepulls
2x25 - used the lat pulldown with crossover grips. Not great
Front plate raises
3x18x22 lbs
All up an hour and a half
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Woke at 256 lbs, looking similar to yesterday.
The writing is very much on the wall, so I’m going down to 3000 cal/day. I don’t fancy spending any more time bouncing between 254 and 256 and nowhere else.
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Extra workout
Two rounds
25 pull aparts
12/side kb bottoms up press with 17 lbs
5 pullups
25 air squats
I figured I may as well progress the bottoms up press a tad because it had gotten too easy; and bring the pullups in line with the 3x5.
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Woke at 255.5 lbs, looking much the same as usual.
Todays training
I picked a heavier DL day from this block because I haven’t deadlifted in about six weeks and won’t after today until next deload.
3x10 bracing hip thrusts supersetted with 15 air squats
10x10 second bracing bracing 90/90
DL, stiff bar
2x5x507 lbs - that was an AFSAP of 10
Much as I suspected, not deadlifting hasn’t hurt my deadlift so far. I didn’t push the first set simply because I didn’t want to be a herp for no good reason. Also, new belt hole PR.
Dimel DL
2x7x358 lbs
Pendlay row
3x8x154 lbs
Goblet squat
4x10x66 lbs
All up 55 minutes, 10 of which were figuring out how to get my belt off.
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