Saturday.
DEAD
3x155
3x265
3x375
3x425
1x455
5x1x375
7x1x315
PULLUP
10, 6, 3, 1xBW
**
Still plateaued on deads. GMs are fun, but they aren’t carrying over too well for my current deadlift fault (stuck on ground). In other news, Tuesdays have been boring as shit lately. So I’ll put more workouts like these on Tuesday back days.
Monday.
DIPS
2x10xBW
5, 5x+45
1, 3, 5x+90
10, 4, 4x+120
BB BENCH
10x135
10, 8, 6x155
8x135
OA DB FP
R/LxWeight
6/7x60
10/11x50
Dropset:
repsx50
repsx40
**
super happy about the PR. Gonna go light and pump next week.
Tuesday.
DEAD
3x3x135
3x3x225
3x3x335
3x3x385
1x425
1x405
2x385
3x335
1x335
Pullups
10, 6, 3, 1xBW
Thurs.
DB OHP
12x70s
3x80s
3x85s
3x90s
1x95s
PULLUPS
15, 6, 5, 5xBW
REAR DELT RAISE
reps
Sat.
SQUAT
3, 1x135
3x225
12x265
LEG PRESS
8x1pps
8x2pps
10x3pps
10x4pps
4x5pps
PULLUPS
13, 11, 6xBW
ABS
15, 10x95
**
265 is a lot to try and get on 20-rep. I’m happy I got 12 for this swing at it. Today’s repout was probably limited by having done deads on Tuesday. I tried to do GMs today but I didn’t have the low back in me to be fast with just the bar. So next time I attempt this set I’ll chill with the Tuesday deads.
This week was rough. I had an infected hair follicle… on my butt. It blew up with pus and was basically debilitating. At times, I couldn’t even sleep. Further, the antibiotics I took did more to liquefy my stool than to clear away the bacterial infection. The only thing that really helped was that my infected abscess burst while I was driving to the doctor for the second time. Hitting a pothole literally did more for me on this one than all the other medical care combined.
So - picking up from where I left off.
Saturday, 11-23.
DIPS
5, 5xBW
5, 10x+45
3x+90
10x+120
10xBW
PULLUP
8xBW
8x+25
4x+35
5x+25
6xBW
REAR DELT RAISE
3xreps
OA DB FP
R: ~10x55, ~10x70, ~6x70, ~10x55
L: ~10x55, ~10x55, ~10x55, ~10x55
**
10x+120 is a good set. Matches my most recent PR. I felt something in my left shoulder snap when I finished rep 10. I’ll let it heal and emphasize back in the meantime.
Also, holiday schedule. So training days are going to see rotation here. Top priority is that I’m not trying to find a gym while I’m in the hometown.
Sunday (day after dips)
Realized I did dips and pullups in the same day. So, I just did more BW pullups and rear delts today.
Tuesday, whatever day
SQUATS
3, 8x135
3x225
15x265
GMs
10x135
10x155
ABS PULLDOWN
20x80
12x87.5
Rep record with 265. Not to good of work capacity though. At least I’m coming back from my recent illness.
Not a training post.
Fuckin’ holidays, man. When I was a kid it was fun because of free food. Then I became a grown-up. Now all I want is for the other grown-ups to just stop breathing down my neck for a couple days.
Thanksgiving week.
Wednesday.
HSPs
15, 10xBW (25)
Thursday.
HSPs
15, 12, 7, 6, 5, 3, 2xBW (50)
Friday.
17, 9, 6, 5, 3xBW (40)
So 115 HSPs in three days. Didn’t have access to a gym.
HOLY SHIT.
What day is it again?
Ok, no time for that answer.
DIPS
50x+45 (top set was 27)
50xBW (top set was a 18)
then another day
PULL-UPS
some reps with +45 then left
basically:
IBS flare-up lately, bringing it back under control w/metamucil and pre/probiotic.
Out to the gym now, sched’ll be back on track here quick.
Thursday
DB OHP
7, 5, 2, 1x85s
OA DB OHP
R/LxWeight
60
60
50
Done. Low work capacity. Need more oats.
DEADS.
3x405
10x315
Some GMs.
And done.
Not a fan of triples anymore. Gonna work up to a top set of 10 (beat the stuff I did at 8 some months ago)
Week of training. Had some bad stressors lately so posting is harder. Let me get a date locked on here:
12-13: F
DB OHP
8, 3, 1x85s
OA DB OHP
R/LxWeight
4/4x70
6/6x60
8/8x50
10/10x50 (cheat)
Tris.
12-14: Sa.
SQUAT
3, 8x135
3, 3x225
16x265 (nice)
GM (no safety guard at bottom, much harder)
10x135
10x155
LEG PRESS
20x3pps
8x3.5pps
6x3pps
ABS
22x87.5
14x95
10x87.5
12-16: M
DIP
4, 2, 1x+120
OA DB OHP
R/LxWeight
8/10x70
7/7x70
10/10x60
9/9x60
6/6x60
8/8x50
So as you may’ve noticed my training has kinda plateaued. In addition, I’ve been not too hot with the logging.
The problem lately is I spend more time driving to the gym and dressing in and out of gym clothes than actually lifting. I’m exhausted by the time I show up. It used to be manageable, but it’s directly holding me back from taking the time to succeed at other stuff. My shoulders also feel tight, strained, and weak lately.
So here’s the new gym schedule. With this setup, I only have to go to the gym twice per week. I might rotate this schedule (eg to train legs Sunday, take Saturday off).
Saturday
Legs
DEAD or SQUAT
GMs
Sunday
Off
Monday
Heavy upper body
DIP / OHP / PULLUP
Tuesday
Reps OHP / PULLUP / DIP
Wednesday
Reps PULLUP / DIP / OHP
Thursday
Reps DIP / OHP / PULLUP
Friday
Off
12-20 (F)
HSP
20, 12, 8, 6, 4
(50)
(15m rest)
10
(60)
**
12-21 (Sa)
DEAD
10x335
GMs
10x135
10x155
10x175
10x155
ABS PULLDOWNS
3-4 x 8-12
**
12-23 (M)
DIPS
9-10x+110 - lost count mid-set
3x+110
BB BENCH
10x135
10x155
8x175
8x155
6x155
TRI PUSHDOWNS
4 sets with 10-20 reps
Days where I get to train at home are super helpful. For example, I’m able to train for 30-40 mins, then go do something else, then come back to it. And I don’t have to commute to the gym, yuck.
Christmas break, training. More bw, more bw.
12-25 (W)
HSP: 10, 10, 6, 4, 4, 1 (35)
12-26 (H)
HSP: 10, 8, 6, 5, 4, 3, 1 (37)
12-27 (F)
HSP: 10, 9, 5, 6, 4, 6, 5, 3, 2, 1 (51)
What a wash. Been good about training but bad about logging here. Logging here’s got kind of annoying because of the scroll format. And when I paste in my logs from my Notes, it doubles all the carriage-returns. Whatever, I’ll see about posting more.
And, we are here. God, what a ride.
So what happened in the past few months is just that I had a really, really painful flare of hemorrhoids. The only thing that ended up making me feel OK again was eating even more fiber. Easily upwards of 70g per day now; I start the day with oats and fruit and then eat legumes for lunch and dinner. I really don’t think that any supplement helped the way that increasing my fiber, by diet, did.
That said. Couple strength numbers to post from the past few months, then I’ll get back on with logging proper. It’s where my numbers fell to; trying to maintain them while figuring out what the hell I’m supposed to eat so my asshole doesn’t explode.
DEAD: 7x375 (working for that 10 again)
BENCH: 1x265 (giving dips a break a while, will post video)
OHP: 6x85s (holding steady here, hoping to break through)
SQUAT: Not up since 16x265 a while ago.
PULL-UP: rep max at 18, weight max at +45.