Thursday, 3rd of October 2019 (2019-10-03)
Preface
I’m traveling for work tomorrow to present at a conference Saturday. Unfortunately, I’ve been rather stressed because of this and otherwise have had a lot to do.
These things have been good things, such as having my best friend over as a house guest, but I’ve been sleeping rather poorly for the last 7-9 days (even with Rhodiola, ZMA, magnesium glycinate, melatonin, vitamin B6 and vitamin C) my immune system has been unable to resist catching a cold.
This is not too surprising as I’ve met a lot of visiting researchers as we’re hosting another conference on our premises, and I bite my nails when I’m stressed so I’m basically just inviting viruses in.
Woke up with packed sinuses, and felt that my breathing was quite laboured doing things that normally aren’t taxing at all.
As such, today ended up being a bit special, it’s basically a strength oriented take on the program I’m following. Lower reps, no super sets, and longer rest periods.
I extrapolated my target weights for today using the following table that CT posted here Rest Between Sets with Repetition Method? - #2 by Christian_Thibaudeau
(Almost) Nutty’s Program (The Strength-oriented/“Not Doing Jack Shit”-/Almost Have A Cold- version)
Session 29
BACK SQUAT 3-4m rest
(extrapolated from 5x6@90 - > 120)
5@100
4@105
3@110
2@117.5 (belt)
1@125 (belt), didn’t really hit depth on that one
RDL 60-90s rest
(5x12@92.5 → 120)
6@110 (belt)
6@115 (belt)
6@115 (belt)
4@120 (belt)
Cable crunches 4x8@40/Tricep pushdown (to have positive carry-over for Sunday) followed by 60-90s rest
The tricep pushdown was performed with a slight forward lean to target the abs further.
Overall, it was quite nice using heavier weights. On the back squat keeping my chest up was tough. No real form failure on the RDL (I do these with elevated toes btw). I believe the program is working fine but that it might be a bit too fatiguing on the lower back but if so I could replace one or two exercises to reduce the indirect lower back work.
On the cable crunches, I could tell my left abdominals activate a lot more than my right abdominals.