Not good mate. Hope it’s nothing serious
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Same. I’m sure it’s not a tear or anything too bad, because I can still open doors and stuff, but it’s uncomfortable
Thanks!
A 35 year old me would say give it a bit of a rest and it would be fine.
An 18 year old me would say hit heavy bench every gym session!!!
The 18 year old me might have been an idiot!
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But a jacked idiot!
It’s still sore today, so I did legs with the SSB
*last night for legs I mean. I just got up today!
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Jumped into the @aldebaran ”battered conjugate” - a complete, custom program this incredibly nice dude wrote for some random stranger on the Internet without even being asked. Since I’m greatly appreciative, I couldn’t wait to try it out.
I think this gym’s SSB is the rogue one. I don’t know what it weighs, so I just stick with 45 lbs for all bars. Makes the math tolerable.
-
SSB Box Squat
45/10
95/8
135/5
185/3
225/2
275/1
315/1
365/1
245/5 + 195/5 + 145/5 + 95/5 + 45/5
Should have made smaller drops on this -
SSB GM
45/6
95/8
135/8
185/6
155/8
205/6
This turned out to be an outstanding exercise for my leaning issue because I could focus on keeping my elbows inside my hips and just bracing pants-poopingly hard. -
EMOM Circuit
- BSS x 3 sets of 10
Was supposed to be with SSB, but I had to move stuff around to accommodate the gym by this point. I held a 25# med ball at my chest to simulate the upper back aspect. - Pull-ups x 10, 10, 6
- BOSU Crunch x 3 sets of 10
(No ab wheel available)
- Leg Curl
Finally found it! It was supposed to be on the circuit but I couldn’t find it at first. Anyway, just did one long drop set here.
@aldebaran this was pretty fun! I’ll be able to push harder as I figure out the rhythm.
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Woaw dude, I am honored! I hope you’ll have fun, be healthy and progress!
That’s a lotta weight hehe
After a couple of eyars without a SSB I’m very eager to do these again. In any case, I think GM are one of the best exercises there is
I’m glad! Don’t go too crazy either with the weight, especially after the two main lifts. This program uses a step progression so the volume creeps up nicely. I think it’s the best way to increase volume.
Of course if you haven’t done an exercise in a while, you’ll most likely increase the weight every week as well because you will get more efficient with it, but with your regulars, just keep the same weight and let the sets increase.
Feel good, have a nice quick pace, a good sweat, let your HR elevate a bit and keep room for progressing!
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Thanks man! It’s stuff like the drop set right after where I really had no idea how I’d do that I definitely could have gone heavier on.
The assistance stuff I’m just staying super light, but I get a pump just because it’s so fast. This is a big departure from what I normally do, so I’m certainly entertained right now. Thanks again!
Let’s keep logging.
Yesterday was gingerbread houses, ice skating, and Spider-Man, but no gym. I’ve lived in Washington, New York, and Ohio, and spent months in ski mountain areas in both the north and south hemispheres, and my first ever ice skating attempt was in Georgia. Not sure what my thinking was there.
Today was DE Upper:
-
DE Bench
After warm-up:
205 x 3 EMOM for 9 sets (3 per grip) -
Push Press
Couple warm-ups, then:
135/3 EMOM for 6 sets -
2 rounds:
- Straight-arm Pulldown x 10
- Pulldown x 10
- 2 rounds:
- C/S Row: 2p/10
- Plate GM: 45/10
- 2 rounds:
- DB Incline: 75/12
- Pronated Incline Flye: 20/10
- Side Raise: 20/10
- Front Raise: 20/10
- 2 rounds:
- Cable Curl x 12
- Pressdown x 12
- Reverse Cable Curl x 12
- CG Push-up x 12
Then I flipped some half tire thing a few times because it was there.
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@aldebaran looking ahead to tomorrow, it lists both DE squat and dead in the “A” block. Am I supposed to try to get both done within the same minute for the EMOM sets, or is it separate events like the DE Upper?
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That’s perfect then, I’m glad!
Ahah well I’ve only ever skied once and this Christmas I’m going to the Alps and I won’t even ski because it would be very unwise with my torn meniscus. Where do you live now? I haven’t seen the snow in years lol
Even minutes, you do squats, odd minutes you do deadlifts! If you can’t because of convenience, just do the squat first as an EMOM then the Deadlift (try to warm up on both if can so you’ll save time)
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Perfect - thanks!
We just moved to northwest Georgia. I don’t miss the cold at all.
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Sorry I haven’t been updating.
My shoulder is really bothering me. I struggled a lot on the DE squat day getting under the bar, and then I didn’t bother with the ME upper day.
I’ve done cardio the last couple days, and now we’ll see what happens after Christmas in terms of easing back on it.
I start traveling again in the new year, which adds some logistical challenge but holy crap I’m ready for the world/ business/ everything to start bouncing back.
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Merry Christmas, all!
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Merry Christmas, TfP!
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Merry bicep day TnP. Hope the at gammy shoulder fixes itself soon.
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Thanks! It’s downgraded to annoying right now
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Dudes… and the one dudette… I’m logging in my log!
I’ve been doing, more or less, what @aldebaran wrote out for me (which is still just so incredibly cool).
Now I want to switch back to PPL 6x a week because it’s apparently impossible for a natty over 14. Come at me, every poster ever!
Anyway, I’ve been doing some remodeling in the new/ old house, and I only pulled off 2.5 hours sleep, so my back was tweaky and I was wussy today. Right after my bravado above.
Pull
In: 10 minutes bike
It’s got a little digital screen where it looks like I’m knocking down other bikers. This makes me laugh the whole time.
-
One-arm BB Row
-/8
25/6
50/4
75/8
75/8 + 50/8 -
Cable Low Row
85/10
120/10
160/8 -
Trap Bar DL
High handles, DL vs squat. I haven’t done these in years - felt weird
135/3
225/3
315/10 -
Pulldowns
Neutral grip, hold the stretch a little
120/10 x 2 -
Cable Curls
3 sets of 15-25 -
Hammer Curls
2 sets of 15-25 -
Back Extension
50 reps -
BOSU Crunch
3 sets
Out: 10 minutes bike
Knocked down so many digital bikers
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Good to see you logging in your own log for a change. Can’t believe you engaged in that thread about volume vs blah blah. Too many of these threads where no one wants to do any Fkn work or apparently they have tried it all and it just didn’t work for them. I liked your response about politely finding another hobby but maybe you should have been more blunt. 
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I probably should. I don’t really care what the OPs think in those threads, but I always figure someone else is reading. I can’t feel good about myself if one more member of society grows up thinking we all support laziness and whining as somehow being a path to success.
“I don’t want to work more or harder, and I got nothing out of it. Meritocracy is a lie!”
“Ok, I’ll show you. Last Tuesday I really pushed it, and I still have nothing to show for it.”
Come on.
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I’ll most likely continue Gamma Bomb during my recovery, but yeah it was probably a bit high volume for me. Colossus I think is the maximum for me, I never had too much problems on it.
I reduced my volume right now and I’m satisfied with the progress done despite still having my left knee f’d up.
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Different strokes for sure. Gamma bomb was one of my favorites. I’m just glad you’re on the train!
Any surgery scheduled?
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