Striking a Balance

Training Training Logs
41

Ok - to it then.

Warm-up. Static leg stretces, band pull-aparts, band leg/hip/glutes exercises, v-crunches

Mains:

Chin-ups, band assisted:
6, 6, 6, 6, 4

Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 3
58 x 3
58 x 3
58 x 4

Shoulder was ok. Some, but not much pain. So success. But better to stop here.

Barbell row:
22 x 5
42 x 5
58 x 3
68 x3
78 x 8
78 x 8
78 x 8
78 x 8

Floor press:
22 x 5
32 x 5
42 x 5
58 x 5
68 x 10
78 x 6
78 x 6
78 x 6
68 x 10
68 x 10

Finishers:
Band 1 hand crossover chest press: 3x10 - purple
Band face pulls: 3x10 - purple

As hoped a couple of days of rest, got the shoulder back to workable condition. Did not feel particularly strong today, but did get few good sets in, even if I grinded many of the last reps/sets up.

Workout tunes: Mortal Sin: The Pyschology of Death, Demolizer: Thrashmageddon

1 Like
42

Warm-up: Static leg stretces, birddogs band pull-aparts, Greco pull-aparts

Mains:

Pull-ups, band assisted:
6, 6, 6, 6, 5, 4, 3, 2, 1

Push-ups:
10, 20, 20, 20, 20

Finishers:
One-arm flye - low to high:
12, 12, 12, 12

One-arm crossover band press, high to low
20, 20, 20

Narrow grip band chest press:
10, 10, 10

Workout tunes: Grusom: II
(A local rock band in the 70’es inspired hard rock/heavy rock vein - drenched in loads of glorious Hammond organ. And they can write songs too.

1 Like
43

Time for some back and shoulder work.

Warm-up
Static leg stretces, band pull-aparts, Greco pull-aparts band leg/hip/glutes exercises, band overhead jackhammers.

Mains:

Pull-ups, band assisted:
5, 5, 4, 4, 4

Overhead press
8 x 3
18 x 3
28 x 3
38 x 3
48 x 9
48 x 9
48 x 9

Dumbbell lateral raises:
7,3 x 15
7,3 x 15
7,3 x 15

Dumbbell rows:
32 x 8
32 x 8
32 x 12

Seated high row (band)
8, 8, 8

Workout tunes: Victor Griffin’s IN​~​GRAVED

2 Likes
44

Warm-up: Knee recovery: Static stretches (leg), glutes bridges

Mains:
Sit-ups: 10, 25, 40
Reverse hypers: 25, 25
Banded good mornings: 25
Corkscrews: 20
Sideplank w/twist: 20 es
Band corkscrew: 20 es
Band slegdehammer: 20 es
Hip hinge, kneeling: 40
Farmers walks: 50kg - 120 steps

My workouts seems to have expanded lately and ended up sometime taking 1½ - 2 hours with all the stuff that I have to get done.

So am trying to cut down on the assist work - and to split things up and train a little more often - same work over more days. But training two days in a row does not really work well for me, so have struggled a bit to find a new balance.

But core work - that can “safely” be split out into it’s own day as this is not taxing on muscles trained previous day.

Workout tunes: Posssed Steel: Possessed Steel EP

45

Warmup:
Static leg stretches, band pull-aparts, external rotator exercises, Ax facepulls, v-chrunches, shoulder mobility stuff.

Mains:

Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 10
48 x 10
48 x 10

Last rep was almost @simo esque - but it got up in the end.
After a period where rep&weight progression has been somewhat haphazardly applied, I have decided to go 8/12/8 on my press to build up some strength. Probably until I can comfortably do 58kg for reps, then change for some lower rep strength work.

Chin-ups, band assisted:
5, 5, 5, 5, 4, 3, 3

Method: 30 reps in how ever many sets. WO-goal is to reduce number of sets.
Now entirely with full rom. (even if the last rep sometimes are more an “eye-up”, than a chin-up.)

Floor press:
28 x 3
38 x 3
48 x 3
58 x 3
68 x 3
78 x 3
68 x 10
68 x 10
68 x 10

Barbell row:
12 x 3
22 x 3
32 x 3
42 x 3
58 x 3
68 x 3
78 x 3
88 x 5
98 x 3
98 x 3
88 x 5
88 x 5

If my back was a steak, it would now be well-done.

Finisher:
Band 1 hand crossover chest press:
12, 12, 20

Workout tunes: Everything Power Trip

3 Likes
46

Not sure if this is a compliment or it means your press was so bad it was like nine. :joy::joy:

47

Somewhat wobbly but done with great perseverance. Yeah, a compliment. Sort of. :laughing:

1 Like
48

Did not feel like training at all, but got it done and as always it felt great mentally afterwards.

I have never been strict or precise with rest times, but my workouts tend to take too long, so decided to experiment a bit. Today I did a strict 2 minute rest between sets in the mains. It did make it harder, but probably it is something I should utilize more.

Warm-up:
Static leg stretches, band pull-aparts, Light squats (to 38kg x 10)
I am trying to be patient with a wonky knee, so have not squatted for half a year or more - but the therapist has given a cautious nod as long as I keep it light and focus on motor control.

Mains:

Pull-ups, band-assisted:
4, 5, 4, 4, 3, 3

Push-ups:
10, 20, 20, 15, 15

Finishers:

One-arm flyes - low to high:
15, 15, 15, 15 (No pause between first two and last two sets)

Narrow grip band chest press:
15, 15, 15

Hugging flyes:*
20, 15, 15

I am experimenting to find good chest oriented finishers. Not sure what I should call these, but the motion is a bit like hugging one self, so “hugging flyes” it is. (I use a heavy band doubled around my back, holding the loop ends in each hand. Then move the arms across each other like giving a hug. Seemed to hit the chest ok, so will try to add this in the next couple of times.)

3 Likes
49

Warm-up:
Static stretches (leg), band hip/quad/glute exercise, band pull-aparts, greco pull-aparts, band overhead jackhammers

Mains:

Pull-ups, band-assisted
3, 4, 4, 4, 4, 3, 3

Overhead press:
18 x 3
18 x 3
28 x 3
38 x 3
48 x 10
48 x 8
48 x 6
48 x 8

Dumbbell row:
32 x 9
32 x 10
32 x 9

Dumbbell lateral raises:
7,3 x 15
7,3 x 15
7,3 x 15
7,3 x 15
7,3 x 15

Finishers: Nope

2 min timed rests again - seems to cost a couple of reps on press & pull-up. Oh well.

3 Likes
50

Warm-up: Knee recovery: Static stretches (leg), glutes bridges

Mains:
Sit-ups: 10, 20, 30
Reverse hypers: 25, 25
Banded good mornings: 25
Corkscrews: 20
Sideplank w/twist: 20 es
Band corkscrew: 20 es
Band sledgehammer: 20 es
Hip hinge, kneeling: 40
Farmers walks: 50kg - 120 steps

1 Like
51

Had a friend visit for a good time with talk, heavy metal and (too many) beers last night.
As a consequence, today’s workout are not much fun to say the least. Oh well.

Warm-Up:
Static leg stretches, band pull-aparts, external rotator exercises, Ax facepulls, v-chrunches, shoulder mobility stuff.

Mains:

Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 10
48 x 10
48 x 5
48 x 5

Chin-ups, band assisted:
5, 5, 4, 4, 4, 4, 2, 2

Band one-arm flye - low to high:
15, 15, 15, 15
SS with
Band 1 hand crossover chest press:
12, 12, 12, 12

Barbell row:
18 x 3
28 x 3
38 x 3
48 x 3
58 x 3
68 x 3
78 x 8
78 x 8
78 x 8
78 x 8

Finishers:
Triceps pull downs (band)
10, 15, 20

Band leg exercises (hip/glutes/quad):
15,15,15

Workout tunes: Procession: To Reap Heavens Apart

2 Likes
52

*This has not been a great week. I have a slight cold and what’s worse, Sundays workout did something to my wrist, which has been painful ever since. Pretty sure rest will make it go away, so have taken it is easy, just doing some core work. And I did try my hand at some more ultra light squatting. Unfortunately that confirmed that no, my knee does not agree that squatting is good for me. So that is out for the foreseeable future. *

While it would be sensible to rest a few more days, I did not, I really felt like I needed to get a workout it - and a few days off rekindled my fire. Tried to select exercises where my wrist is straight - and not too much volume. Not sure if that did much of a difference, pretty sure I will pay for this tomorrow. Oh well.

Warm-up: Static leg stretches, band pull-aparts, birddog, jumping jacks

Main:

Overhead press:
8 x 3
18 x 3
28 x 3
38 x 3
48 x 3
58 x 3
58 x 3
58 x 3

Barbell row:
18 x 5
28 x 5
58 x 5
68 x 5
78 x 5
88 x 5
98 x 3
100 x 3
105 x 3 PR

Band 1 hand crossover chest press:
10, 10, 10

Finisher:

Pull-ups, band-assisted: a few

Workout tunes: AC/DC: Bonfire, Highway to Hell.

2 Likes
53

Sunday and time for the major workout of the week. Still having problems with the wrist, but tried anyway - cut the assist work to focus on just the essential and adjusted grips, to twist the wrist as little as I could.

Warm-up:
Static leg stretches, band pull-aparts, glutes bridges, jumping jacks, v-crunches

Mains:

Pull-ups, band-assisted
5, 5, 5

Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 10
48 x 10
48 x 8

Barbell rows:
28 x 3
38 x 3
58 x 3
68 x 3
78 x 10
78 x 10
78 x 10
78 x 10

Barbell floor press:
28 x 8
58 x 15
58 x 15
58 x 15
58 x 12

Finishers:
Band 1 hand crossover chest press:
12, 12, 12

So. cut everything non-essential away and tried to be carefull - and think I got away with it. Am sore and tomorrow will tell, but it feels ok. And yeah, I should totally have not trained this week to give it time. But did not want to.

All in all this has not been a great week training wise, but got some work in and am satisfied with that. I did try some more of that light squatting (wu + 2x10x38kg), and the knee protested a lot at this and was sore for a day or so. This probably means that squatting is out for the foreseeable future. Perhaps I should try my hand at some deadlifting to add a major leg-centric compound exercise? As I do not have a squat rack, this would probably be more suited to my current train at home in the apartment setup anyway.

Workout tunes: Sodom: Decision day

1 Like
54

Warm-up: Static leg stretches, band pull-aparts, jumping jacks, v-crunches

Pull-ups, band-assisted:
5, 5, 5

Push-ups:
10, 20, 20, 15, 15

Band leg exercises (hip/glutes/quad - a set for each in each set):
10, 10, 15
SS with
Band one-arm flye - low to high:
15, 15, 15

Hugging flyes:
15, 15, 15

One-arm crossover band press, high to low
20, 20, 20

The above was done this morning. At the time the wrist felt 70% on the way to being ok - and it has been good for most of the day. Now it does start play up though.

Have been experimenting with rest times - gone to 150sec on the heavier stuff (and yeah, bodyweight stuff for me counts as heavy, ha ha) and 90 sec on the lighter exercises. Think this is probably more realistic.

55

Alright, time for some core work.

Warmup: Static leg stretches, birddogs, jumping jacks

Mains:
Sit-ups 15, 25, 35
Reverse hypers: 25, 25
Band good mornings: 25
Floor corkscrews: 20
Band corkscrews: 20
Band sledgehammer: 20
Sideplank w/twist: 20
Band hip hinge - kneeling: 40
Farmers walk: 50kg - 125 steps

1 Like
56

Warm-up: Static leg stretches, band pull-aparts, greco pull-aparts, glutes bridges, jumping jacks

Mains:

Pull-ups, band-assisted
5, 5, 5, 5, 4, 4, 4

Overhead press
18 x 3
28 x 3
38 x 3
48 x 3
58 x 3
63 x 3 PR
58 x 3
58 x 3

Dumbbell rows:
32 x 10
32 x 10
32 x 10

Dumbbell lateral raises:
7,3 x 15
7,3 x 15
7,3 x 15
7,3 x 15

Workout tunes: Doomsword: Let Battle Commence

1 Like
57

Warm-up: Static leg stretches, band pull-aparts, jumping jacks, v-crunches, external rotator exercises, shoulder mobility exercises.

Mains:

Pull-ups, band-assisted - wide grip
5, 5 ,4, 3

Overhead press
8 x 3
18 x 3
28 x 3
38 x 3
48 x 10
48 x 9
48 x 6
48 x 6

Seems 48kg is my limit for reps right now. Aimed for 3x10 and had sort of expected to do it, but was nowhere near.

Barbell rows:
28 x 5
38 x 5
58 x 5
68 x 5
80 x 8
80 x 8
80 x 8
80 x 8

Barbell floor press:
18 x 8
38 x 8
58 x 15
58 x 15
58 x 15
58 x 15

Finishers:
V-crunch: 20

SS:
1hand cross over chest: 15, 15, 15, 15
Band leg exercises (hip/glutes/quad - a set for each in each set): 10, 10, 15

Workout tunes: Bear Mace: Charred Field Of Slaughter

1 Like
58

I have decided to add deadlift to my workouts, because I think I need some more big compound and/or leg elements in my program.

Also, this is an exercise, that equipment-wise should be fairly easy to do in my little home gym. (Although I probably will not have enough plates for long term - I think at appr. 108 kg are the max what can be fitted to the bar using all my 5’s and a couple of 2,5’s. Really need to get some 10kg plates, but they are on backorder and have been for ages.)

I do not have much experience - according to my log, I have deadlifted a total of 6 times back in 2019 (just to try it out). Back then I progressed to 80kg on straight bar and tried a trap bar once, at 100. So think I can fairly quickly work my way to that, but we will see - I think I was stronger back then.

The plan is: today just get a feel for the lift - keeping on the light side. Next week: Try to work up to a heavy 3 to determine my 1rm. And then try 5/3/1 progression technique on this lift, to get an idea what that is all about. I have shied away from 5/3/1 for various reasons, chief among them that JW insists on one having to do all 4 big compounds, which I am not sure I want to / are able to presently. (Have admittedly only read the article here on TN - not the books.)

But the basic progression idea using percentages and such are intriguing, so I thought this could be a way to to try my hand.

59

Warm-up: Static leg stretches, band pull-aparts, hip mobility stretches, jumping jacks

Mains:

Push-ups:
10, 20, 20, 20, 15

Deadlift:
58 x 5
68 x 5
78 x 5
88 x 5
90 x 5

Chin-ups, band assisted (neutral grip because of ongoing wrist problem.)
7, 5, 3 ,4

Finishers:
SS:
Band one-arm flye - low to high:
15, 15, 15, 15
One-arm crossover band press, high to low
20, 20, 20

Hugging flyes:
15, 15, 15

A better workout than the past few - except for chins, where I still struggle. I am too heavy to ever become good at these. But there are a solution to that, I guess.

Deads went fine - focused on form (using a mix of Cavalier/Thrall cues) and getting a feel for the lift. Feels like I slightly pulled something on the lower half of ribcage / below the shoulderblade - right side though.

Workout tunes: Tygers of Pan Tang: Hellbound, spellbound live 1981

1 Like
60

Using the 531 progression model is a great idea. Have a look at the 5’s pro template where you do 5 reps for all sites using the 531 %. I think this would suit what you are doing very well.