Dayum, that’s a super low diastolic, haha. Isolated diastolic hypotension - can lead to heart problems down the line, although not exclusively. Has to do with low coronary artery pressure, and the heart lacking blood and oxygen. You do tend to defy a lot of medical norms though, haha.
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This year has been like health whack-a-mole. Nail one issue, new one pops up. Getting old is fun, haha.
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1500 Workout
Axle Grace
3:05
Not a PR, but proud of that 1 day post vaccine. Shoulder is killing me. Still got the evening run on the agenda.
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I was supposed to get the first round of the vaccine on Friday, but there was some kind of clerical error and my appointment was given to someone else and I got kicked back into the wait list. The thing that upset me the most was that I really wanted to find out just how bad the second dose is, since the people close to me who have gotten it have been pretty floored by it. Solid work as always dude.
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Much appreciated @mr.v3lv3t I had to take a 20 minute power nap today, which is unusual for me, but beyond that and the sore arm it hasn’t been much for me.
3 mile run with the Mrs in the evening. Felt pretty decent compared to last week. Feeling a bit more confident for my 10 miler.
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BBB BEEFCAKE Week 4, Day 3
AM WORKOUT (0640, 0430 natural wake up)
CIRCUITS (row-squat) plate change rests, 2 min between heaviest set
T-bar row 150
3x15
Buffalo Bar Squat
5xBar
5x140
5x245
5x315
5x365
5x405
SUPERSETS (squat-hyper) 90 seconds rest between sets
Buffalo Bar Squats 315
5x10
Reverse hyper 360
5x12
Belt squats stripset (no lockout)
35x150
5x125
4x100
4x75
4x50
5x25
5xAxle
Notes: Got some daily work in before this. Flew through this workout, which is awesome. Squats are typically my weakpoint, but the script has gotten flipped and now deads are what kill me on this program. Ride it out while I can. Really working on sinking them deep on the BBB sets. Dropped the weight on the hypers so I can focus on rep quality, and it made a huge difference: significantly better lower back pump. Belt squat was murder. Haven’t been logging that it’s “no lockout” for the past few sessions, but I’ve been keeping it that way and it really seems to do the trick.
Plans to hit Fran later, and possibly do some weighted vest walks.
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AM WORKOUT II (1030)
Fran+ (95lb thrusters, strict chins)
21
15
9 (4:32)
5 (5:20)
Notes: No PRs, but damn close. Arm pain pretty much gone.
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PM WORKOUT 1300
40+ min 80lb weighted vest hill walks
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Do you take days off (no lifting or conditioning) or do you not feel a need to?
@anna_5588 I take days off. Life and work tend to dictate my schedule. When I have down time, I get in a good amount of training, and when life gets crazy, I don’t sweat missing training. It averages out over the course of a lifetime.
BBB BEEFCAKE, Week 4, Day 4
AM WORKOUT (0305 Natural Wake Up)
CIRCUITS (chin-bench) Plate change rests between sets, 90 seconds before final set
Chins (underhand)
1x25
1x13
1x12
2x13
1x14
Axle bench press
5xAxle
5x156
5x206
5x236
5x266
SUPERSETS (bench-row) 90 seconds between sets
Axle bench press 206 (pause first rep of each set)
5x10
Swiss bar rows (change grips each set) 105
5x10
90lb DB bench press rest pause (12 deep breaths between sets)
(Upright) 1x6
(5) 1x3
(4) 1x4
(3) 1x5
(2) 1x5
(1) 1x6
BW Dips: 7+10+10+10+10+3
Band pushdowns 25
Poundstone curls
100xAxle+5lbs
POST WORKOUT SHAKE
20 standing ab wheels
50 band pull aparts
Notes: Family came in this week, so I crammed a full week of training into 4 days. Had the early shift today as well. This was an awesome workout in turn. I think I’m seeing the effects of my nutrition, as training is just going awesome. My elbows feel like hell, which means I was squatting stupid yesterday and had the bar low on the back, but the curls tend to be therapeutic. Adding 5lbs was the right RX there: getting 100 was a challenge. Pausing first rep on the BBB sets was solid too.
Went with swiss bar rows just to save time: bi-lateral vs unilateral. Didn’t care too much for it, but did my best to focus on the squeeze and contraction.
That topset on the DB press is a PR, but it’s assistance work, so that’s silly. But still, it’s just been great to see strength showing itself.
Sleep hasn’t been great. I genuinely think I’ve just reached a point in my life where I don’t need more than 6 hours of sleep. My dad was that way, especially at this age.
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Looks like a good session man
Thanks dude! Definitely the way I prefer to start a day. Good to have it out of the way. One of the best things about early morning workouts is you get about halfway through them before you actually wake up and realize you’re in the middle of a workout, haha.
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I’ve always been an early riser, but recently committed to even earlier wakeups. I do a bit of conditioning and use the rest of the time to accomplish things around the house that would otherwise be left undone or cut into afternoon family time. It’s like adding a second life honestly, about 90 minutes a day lived before I "should " wake up.
Historically I would avoid it as I’ve feared being “sleep-deprived” but your example inspired me to give it a shot. Been doing it for weeks and have never felt tired during the day. But man I pass out at bedtime!
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Yeah i have been working out at night just because of my schedule, but i miss early morning work. I used to be at the gym at 5 or 530, and there was only a handful of people there, always the same people too. It was awesome. On saturdays my buddy from the town over would drive up for early morning legs…it got competitive too so it was a blast and we would be sore for 4 days. But that was another time and place, before covid and what not
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Exactly! I’ve been getting up before 7 since 3 rd grade and have inches it up to 5:45 (which isn’t even that early tbh) My parents always encourage me to sleep in, but I never saw the point. By the time they’re up and ready, I’ve worked out, gone on a long walk (10-11k steps), read a paper and tidied the kitchen
My problem is that I already physically feel like I need more sleep due to poor sleep quality and do not want to feel more tired
There was a strong 6am crew at my school gym. Unfortunately there was also a trade off between being efficient with the workout and participating in very cool conversations with very smart ppl. The gym was also packed
@jdm135 Absolutely dude! Getting those little annoyances taken care of so you can just live the day is such a victory. Glad it’s worked out well for you.
@bigdaddi Oh man, that sounds pretty awesome. I’ve always found the early morning gym crowd interesting. They’re dedicated enough to get there and get work done, but there are STILL dudes at the gym during those hours that are just phoning it in. Like…why go through all that effort? haha.
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Rows with the Swiss bar are so disappointing. I want them to be great, and they should be great, but they just aren’t that great. The only time I’ve thought they were a viable choice was doing them with a more upright torso so the bar stopped just above the knee, but that limited ROM a fair bit.
Yeah, I don’t care for bent over rows in general. I like them against bands, but straight weight is always lame. My time with Deep Water taught me the value of them as a TORSO strength builder, but as far as a back builder goes, it could go better.
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Yeah been debating on what rows to do during beefcake. Especially since Jim recommends to not do lower back work in this phase (and because my lower back is pretty beat up usually). I usually rotate through dumbells and body weight TRX with various pauses and or 1.5 reps. Thinking of using the chest supported row on one day. Maybe single arm dumbbell for the other.