3-5 months ^^
This means a ton. Thank you.
Thatās a shame. Though I feel like the pandemic has made time fly by, so itāll be here before you know it.
Thursday 2021-02-04
| Main | Set | Reps | Weight |
|---|---|---|---|
| A. Push Press (ss: log row) | -1 | 10 | bar |
| 0 | 5 | 30 | |
| 65% | 1 | 5 | 40 |
| 75% | 2 | 5 | 45 |
| 85% | 3 | 10 | 50 |
| B. Log Press | 1 | 12 | 40 |
| 6 laps (even/odd) | Reps | ||
| C1. Log Press / Strict Press | 10/10,10/10,10/8 | ||
| C2. Push-ups / Inverted Rows | 10,10,7/14, 14,14 | ||
| C3. DB Lateral Raises | 15,15, 15, 15,15, 12 | ||
| C4. Band Pull-aparts | 20,20,20, 20, 16, 13 | ||
| Assistance | |||
| D1. Seal Row | 3 sets 16 kg kettlebell, 15, 12, 10 |
Log row: 8@40, 6@50, 4@60, 5@80
Friday 2021-02-05
| Main Work | Target | Reps | Weight |
|---|---|---|---|
| A. Deadlift | 70% | 5 | 110 |
| 80% | 5 | 130 | |
| 90% | 10 | 145 | |
| B. DB RDL | 20 | 80 | |
| C. Hip-thrust | 5@100, 3x8@100 |
A1. Kneeling cable crunch 3 x 12-15 reps
A2. Machine crunch (use a 505 tempo) 3 x 6-8 reps
A3. Swiss ball crunch 3 x max
Saturday 2021-02-06
Jump-rope, lower body mobility, rehab, shoulder stuff. Fresh air.
5 Likes
What theā¦
Yeah, shouldāve applied last time around when the physical effects were readily apparent. This type of care is triaged for the bodily effects.
Wait, sorry, is that 3 to 5 months for the finger or something else?
Eating thing.
Finger doesnāt need healthcare. The injury is mild enough, and Iāve been through worse with fingers previously and then care was fairly prompt.
Got to do an ultrasound quickly to discern what āgradeā of pulley injury it was. Back then I had a Grade I pulley-injury, and symptoms were worse that time Iām heuristically assuming it is the same grade.
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Ahh I see. Sorry to hear that. I hope you get bumped up the list or somethingā¦ Itās one downside to having purely universal healthcarā¦
Indeed. Lots of upsides, but not only upsides.
The pandemic has apparently made it worse as some of the staff experienced bad cases of it.
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Iām sorry to hear about your recent food related anxiety episode. I understand the aversion that you describe.
I wish I had something helpful to offer but I really donāt. In my experience (which does not relate to eating) itās a very thin line that one is walking in such a scenario. If the anxiety is bad enough it is a legit concern to not off set it because the consequences can be dire. On the other hand, the anxiety must be tackled and challenged because otherwise it gains power and controls oneās life.
howās the hammi doing?
Understanding the aversion helps.
Talking about my experiences, or writing about them, rarely is of any personal benefit. Even with a therapist. Itās only when some core essence of what is perceived resonates with another I donāt feel trapped in an echo chamber questioning the reality of it all.
Thatād be the definite upside to having a physical ailment. Itās objective. When addressing others, and their experiences, I always emphasise that (for instance) depression is a verifiable, objective truth but since all the symptoms are perceived and very few are observed it helps knowing that another can relate as that silences the notion that maybe Iām making all of this up.
Truly is. But swapping programs can be fatiguing, mentally, so thatās one reason that Iām sticking on this trajectory. If it becomes a problem, changing mid-week is always conceivable and the respite would be essentially instantaneous. But these kinds of trade-offs rarely have such an immediate escape hatch.
Pretty good. A few activities still feel off the table but itās holding up for the deadlifts session. If I were doing straight BB deadlifts for all my deadlift work Iād probably be in trouble.
Slowly but surely gathering wind on rehab exercises.
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It is often an eye opening moment to have your thoughts echoed through others. It makes me personally feel less alone and questioning my sanity and perception. It certainly helps me to talk to others who go through similar stuff.
Doesnāt help when youāre in group therapy however and after youāve opened up the rest of the group just goes āgod damnā¦ā and you realize youāre the fucked one in a room full of patientsā¦ but I digress.
Anyways, I donāt know if your financial situation allows for it but have you ever thought about hiring a coach? Preferably for both training and nutrition? I could imagine it might be good for you to give up some responsibility in those areas and therefore reduce some of the stress, obsession and anxiety associated with it. It would of course only work if you are able to trust someone to the point of just opening up a spreadsheet and doing what is listed. I know you like thinking about training and planning it out in great detail. As do I but I absolutely love my experience of being coached. More so for the mental aspect than the actual gains.
Thanks so much for your comments on those IT specialist statements
My advisor got back to me (at 3am, 1 month late) and said that they look good overall!
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Havenāt done group yet, but I can understand how such a response would feel.
Not really. Other than that, you are probably right.
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Sunday 2021-02-07
| WEEK 2 BBB | |||
|---|---|---|---|
| Main Work | Target | Reps | Weight |
| A. Press | 65% | 5 | 35 |
| 75% | 5 | 40 | |
| 85% | 5 | 45 | |
| B1. DB Press | 65% | 10 | 15/h |
| 65% | 10 | 15/h | |
| 65% | 10 | 15/h | |
| 65% | 10 | 15/h | |
| 65% | 10 | 15/h | |
| B2. Hammer Row | 12,10,8,12+ | 12,10,8,25 | 20/s,30/s,40/s,20/s |
Triceps Hell
DB triceps extensions - 10 reps (no rest)
Rope triceps pushdowns - 10 reps (rest 1-2 minutes)
Repeat until 5 sets of each exercise is done (100 total reps).
Some āKelso shrugsā (just checked a video of those, Iām doing something else). Trap-work is what I did inbetween triceps hell āsetsā. Found a really nice way to target my tris on the final set of extensions thatās probably a different exercise altogether but thatās what Iāll do next time around. But next Sunday I think Iāll want to do something else, and start rotating stuff here also.
Hammer rows were controlled, 4s eccentric. Really like having a different target rep for each set.
Also, banded face-pulls during warm-up.
3 Likes
Monday 2021-02-08
| WEEK 2 BBB | |||
|---|---|---|---|
| Main Work | Target | Reps | Weight |
| A. Squat | 65% | 5 | 75 |
| 75% | 5 | 90 | |
| 85% | 5 | 100 | |
| B. Zercher Squat (ss: ab wheel) | 65% | 10 | 52 |
| ab-wheel 15, 12, 10, 12, 7 | 65% | 10 | 52 |
| 65% | 10 | 52 | |
| 65% | 10 | 52 | |
| 65% | 10 | 52 |
| Assistance | Sets & Reps |
|---|---|
| C. Shrimp Squat | 3x6 reps |
| D. Crunch mechanical drop set | 50 |
| E. Shoulder Dislocates | 100 |
No rehab today, still sore from last rehab session.
Hip was a bit bummed for first set of squats, then I found my groove. Really felt as if this session taught me something fundamentally important about my biomechanics that I had learned previously, and forgotten, in my aim to squat pretty. But when I found the proper stance, damn, weight was nothing.
Zerchers were good, limiting factor is easily upper-body. Light weight, sure, but I plan to improve consistently rather than dig a hole now.
Treated myself to additional ab-work.
Shrimp squats might be good for me, learned a bit about my hip structure as I tried various torso angles. Not enough reps to cause anything muscular though but couldnāt really do more quality reps 
Tuesday 2021-02-09
Today I was practicing my Half Au, as recently Iāve felt unable to
hold the balance position and as I was practicing I pushed too hard
with my leg causing me to overshoot the balance position and I knew
Iād be tumbling over. Unfortunately, my living room was a mess and
there were a lot of things I was projecting that Iād fall on that
would result in a unpredictable āaccidentā. As I āaimedā away from all
obstacles I eventually came crashing down hard on my knee which was
painful.
I wouldnāt say that a rule, or a principle, guided my actions next but
I felt as if I could repeat the attempt as I had only banged up my
knee. All the key constituents in the movement such as my wrists and
shoulders were fine and I didnāt want this event to result in future
fears for the movement. So I did a few more balances, after I cleared
away the mess and then went for a long walk so my knee wouldnāt
stiffen.
Canāt say unequivocally that I spared myself future aversions, but I
think I created the best breeding grounds for continued practice.
Anyone else operate in similar ways?
Clean up a work space after the initial catastrophe already happened, yea that sounds spot on for me 
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Thursday 2021-02-11
Didnāt train yesterday, as I didnāt have it in me to exhibit the energy necessary to get through the intended session. Felt the same way about the session today, and to add insult to injury even more joints than usual were expressing their discontent. Left shoulder felt unstable, just moving it through space. Tried going for long walks but didnāt scratch the itch. Wanted to do āsomethingā. Decided to swap out my intended session then, as there is some back work in the intended session that might affect my deadlifts poorly. This implies that Iām remaining optimistic that Iāll deadlift tomorrow. Naivety?
Think my body is rioting because of pent up stress, itās been affecting my sleep for weeks. Wake up in the middle of the night with thoughts racing, and pre-finger injury my forearms would be engorged as Iād be sleeping with flexed fists. Probably what caused the pulley to strain eventually, and why my elbows are still problematic.
Weight trend positive at least, so it isnāt that. Thankfully.
With all my joint stuff I was a bit inspired to look more closely at omni-reps, so I took a stab at revamping an old workout from the Superhero Program into OTCS style. RPE does not remain a tool that I wield very well. My intent was to do two prep sets on each exercise but I very quickly found my work weights. And, pushed a bit to hard here and there. The only RPE numbers of any legitimacy here are the 9s and 9.5s. Maybe they are 10s.
But, to be fair to myself, there were a lot of people training amongst the dumbbells, sometimes there werenāt any suitable dums to choose.
Did get to play with an idea I had been mulling over for my chest though. If I canāt do normal style reps on most horizontal pushing maybe I can increase the difficulty substantially to get work in without tipping my shoulder into a compromised position. I was very happy with the first exercise, the latter two werenāt great. But I see this could be a thought-pattern I bring with me into my assistance. Here I did alternating reps, but I could also imagine Isometric Pre-Fatigue having the same type of utility ā forcing the work weight down. The alternating reps were something I saw The Rock do.
Chest/Biceps OTCS-style
Hereās the superhero workout that I used as my base (CTs design)
Workout D (Chest/Back)
A1. Incline bench press 3 x 6-8 reps
A2. Bent over barbell rowing 3 x 6-8 reps
B1. Flat dumbbell bench press 3 x 10-12 reps
B2. Lat pulldown 3 x 10-12 reps
C1. Decline bench press 3 x 12-15 reps
C2. Seated rowing 3 x 12-15 reps
And hereās what I arrived at (ecc/conc/iso). Goal for the A series was 3 work sets but ended up doing 4.
| A1. Incline DB Press | |||||
|---|---|---|---|---|---|
| Sets | 3 | Tempo/Method | Alternating Reps | ||
| Reps | 8-10 reps | Rest Period | 90 sec | ||
| Notes: | Stay in the bottom position with one hand and perform the press with the other. Alternate. 8-10 reps per hand. Use normal reps (slow ecc) for preparation sets | ||||
| Set | 1 (prep) | 2 | 3 | 4 | 5 |
| Reps | 15 | 10 | 10 | 12 | 8 |
| RPE | 6 | 6 | 7 | 8 | 9.5 |
| Weight | 10 | 10 | 12 | 14 | 18 |
| A2. Incline DB Curl | |||||
|---|---|---|---|---|---|
| Sets | 3 | Tempo/Method | 6s eccentric | ||
| Reps | 8-10 reps | Rest Period | 90 sec | ||
| Set | 1 (prep) | 2 | 3 | 4 | 5 |
| Reps | 6 | 10 | 10 | 10 | 10 |
| RPE | 6 | 7 | 8-9 | 8-9 | 8-9 |
| Weight | 10 | 8 | 8 | 8 | 8 |
| B1. Flat Dumbbell Press | ||||
|---|---|---|---|---|
| Sets | 3 | Tempo/Method | 3010 | |
| Reps | 15-12-10 reps | Rest Period | 90 sec | |
| Set | 1 | 2 | 3 | |
| Reps | 15 | 12 | 10 | |
| RPE | 9 | 9 | 9.5 | |
| Weight | 18 | 20 | 22 |
| B2. DB Hammer Curl | ||||
|---|---|---|---|---|
| Sets | 3 | Tempo/Method | 3010 | |
| Reps | 15-12-10 reps | Rest Period | 90 sec | |
| Set | 1 | 2 | 3 | |
| Reps | 15 | 11 | 10 | |
| RPE | 8 | 10 | 9 | |
| Weight | 10 | 14 | 14 |
| C1. Cable Cross-over | ||||
|---|---|---|---|---|
| Sets | 3 | Tempo/Method | Stato-dynamic | |
| Reps | 8 | Rest Period | 90 sec | |
| Notes: | Hold peak contraction for 4 seconds | |||
| Set | 1 | 2 | 3 | |
| Reps | 8 | 8 | 8 | |
| RPE | 8 | 8 | 8 | |
| Weight | 6.25 | 6.25 | 6.25 |
| C2. Rope Curl | ||||
|---|---|---|---|---|
| Sets | 3 | Tempo/Method | Stato-dynamic | |
| Reps | 8 | Rest Period | 90 sec | |
| Notes: | Hold peak contraction for 4 seconds | |||
| Set | 1 | 2 | 3 | |
| Reps | 8 | 8 | 8 | |
| RPE | 8 | 9 | 9 | |
| Weight | 13.75 | 13.75 | 11.25 |
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Have you tried meditation? Just a chunk of time dedicated to closed eyes and organizing thoughts? This works for me sometimes, also I write so much stuff down especially at 2am.
This was brought up a bit ago but I actually like the idea of group. Sometimes just being around others going through some similar shit can be a bit calming.
Friday 2021-02-12
| WEEK 2 BBB | |||
|---|---|---|---|
| Main Work | Target | Reps | Weight |
| A. Deadlift | 65% | 5 | 102 |
| 75% | 5 | 120 | |
| 85% | 5 | 135 | |
| B. Farmerās Handle Deads | 65% | 10 | 116 |
| 65% | 10 | 116 | |
| 65% | 10 | 156 | |
| 65% | 10 | 156 | |
| 65% | 10 | 156 |
116 moved so easily I hardly felt as if I was doing anything of worth. I donāt think there was any way to incentivize me to have kept at that weight. It honestly felt disgusting.
3 sets of cable pull-throughs
Hamstring rehab
If it werenāt for all aches and pains Iād love to run a super low-volume 6-day PPL rotation at dumb intensities at the moment. Trying to stay disciplined and remain with what is obviously working, but I donāt see adding forty kilos onto a lift asā¦ keeping with the plan.