I felt fine, maybe a touch tired but nothing moved right or well. Yoke probably drained me. Was a stupid idea to go so heavy on Yoke. 420-440ish is probably the heaviest I should have gone to not destroy myself. and just worked on being better at it
Log Push Press EMOM (SS) Pullups
3 x 2 @ 90 + Orange Band
7 x 2 @ 80 + Orange Band
Transformer Bar Squat EMOM [2.5 A] (SS) Knee Jump
3 x 2 @ 195 + Looped Orange
7 x 2 @ 155 + Looped Orange
This is where I really felt the fatique. I was being crushed by this. Skipped the Knee Jumps on half the sets even though I was feeling oddly explosive and was getting higher than normal.
Pause Bench
x 1 @ 195
x 2 @ 145
I was was feeling trashed by this point. So I hit one of six planned sets and called it a day. Going to try hold back a bit on Saturday when I train with my friend again so that I can make it to the deload in a week and a half. Depending on how things go next week I might start the deload a little early just to save my body.
The plan for next week is mainly just do weights heavy enough to be stimulating and to practice the implements, not really run myself into the ground. Only speed work on yoke especially.
I have not been feeling very good again. I know WHAT is wrong now at least since I went to the hospital for the second time this month. An end to a month long mystery. Did not sleep well last night, didn’t get to work out with my friend again like I planned too. Wanted to get something in even if I couldn’t do everything planned
Front Squat
265 x 4 (Rep PR)
195; x 2, x 2, x 2 (Sleevless/Beltless/Paused)
RDL
265 x 20
277 x 12
300 x 10
Called it there. I wanted do to more, I had the physical energy to do more, but I knew it was a bad idea to continue.\
Made the difficult decision to not compete at Winter Siege on the 17th. Been dealing with a bunch of stuff and I feel like its in my best interest to back off training for 2 weeks let my body heal and then progress forward under the coach that I am hiring.
For log and the CDB I was focusing on drilling technique and high quality reps. Everything else was just super light work to move around a bit.
Log Push Press
8 x 2 @ 80
Circus DB
4 x 2 @ 60
Pullups
4 x 3
DB Incline 3 x 8 Shoulder ROK 2 x 10 Curls 2 x 10 OH tricep Ext 2 x 10
Hope the healing happens quick dude. Got Brews and Brawn on Apr on the horizon. Maybe I’ll see you there. Coaching should be pretty cool to watch unfold
Hopefully it can be healed with giving my body adequate rest. In some regards the healing has already begun. My telltale signs of “overtraining” and not recovering adequately are starting to go away but I think the issue with my gut is going to take longer than a few days of pulling back.
Log Push Press (SS) Pullups
6 x 1 @ 100 (SS) 6 x 2
Transformer Bar Squat [2.5 A]
7 x 3 @ 155
I did try out one of the un-recommended settings on the transformer bar. [5.5 A] it puts the weight a fair bit out behind you. The balance is hard to figure out because of that. Did one rep with 135 and started to lose my balance really bad from the moment I unracked it. and I was being pulled backwards the whole time.
Pause Bench Press
7 x 2 @ 165
Tricep PD (SS) Dead Hang
3 x 12 (SS) 3 x 10 sec
I used a variety of grips trying to find one that doesn’t irritate my bicep tendons. My conclusion is that the fat pad bench is the issue.
Yesterday marks 4 years of training in the gym. 3 pictures. First one is me at 20 completely untrained aside from pushing long train of carts at the grocery store I worked at the time. Second picture is 24 years old, I had been training 1.5 months, mainly cardio and light weight training. Last picture is today after today’s session.
I needed to do something that felt productive but but wouldn’t run me down. Turned to the giant set format for guidance
Front Squat (GS) Glute Ham Raise (GS) Sand Bag Throw
5 x 5 @ 185 (GS) Sets of 5 (GS) Sets of 1
Did the last rep of each Front Squat set paused to increase perceived effort of the set. First time really doing Glute Ham Raises. Surprised how much I was able to do. With each throw I was attempting to smash it into the ceiling. I only managed that about 50% of time.
13" Deadlift (GS) Hack Squat (GS) Sled Drag/Push
3 x 5 @ 275 + Black (GS) up to 3 x 8 @ 170 (GS) up to 150 x 25 yd
x 5 @ 275 + Orange
Made sure on the Hack Squats to extra sink the reps. I went to the very bottom of the range of motion the machine would allow each rep.
All my warmups were 2 cleans and at least 2 presses. Drop set was 2 clean and 4 presses. Really just wanted to practice Log stuff, and drill in some skill work… Didn’t want to run my self down since I am starting training under my coach next week. Focused on some breathing and bracing cues/sequencing. First bracing my torso, then inhaling through my nose, and then inhaling through my mouth.
Not going to lie this was very boring since every set was really easy, but for one week I can live with it. Going to be doing basically the same thing for my other main lifts this week.
Pullups
5 x 4 @ BW
Axle Pause Push Press + Tempo Eccentric
3 x 3 @ 95
Duffalo Bar Incline Bench
3 x 3 @ 140
x 10 @ 110
Low to High Chest Fly, x 20, x 17 Shoulder ROK 2 x 10 @ +5
A little weight makes that shit a lot harder . Hammer Strength Rows
x 22 @ 110 + Orange Bands OH Tricep Ext 2 x 12 @ 45, 1 x 22 @ 45
Legit did not expect to miss 405. I think just tanked recovery for the last while has been screwing up, combine that with my dumbass doing a bunch of Glute Ham Raises on Saturday and you have weak as kittens deadlifting. It is interesting to note how explosive I am off the floor and how once I get to my sticking point range it just feels awful.
Now that I have a better and firm grasp on what I need to do, and having someone else do my programming things should start swinging back towards progress instead of stagnation.
Transformer Bar Pause Squats [2.5 A]
4 x 3 @ 225
x 12 @ 135
Same. I don’t really know much about his training philososphies. I can surmise a little bit from our short conversation when I had the inbody scan. I am game for almost anything. If nothing else its going to be a learning experience.
