You’re correct! However, I didn’t feel like doing a full calculation of the force I generated, so I just equated it to the work done by gravity over the span of when I jumped to when I was standing at the top, not just in the squat position at the time of contact with the top of the box. So according to my RIDICULOUSLY simplified approach, the distance my COM traveled would be equal to my box height.
I am curious to actually to do some actual calculation of this value. Because I would also have to consider the depth I drop to before actually pushing off the ground. Since the videos get posted after my log does, the videos correspond to my last workout. I didn’t record this jump because the GF wasn’t there to film me today.
Thank you for the constructive reply!
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Nice log. Very detailed. I’m in. Let’s see you smash some of those goals
P.S. nice profile pic, good taste
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Thank man! And yeah, it was hard to choose between him, Madara, and Guy Sensei lol
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November/10/2019
Wake Up: 9am (felt great cuz I got 9hrs of sleep. Had some funky dreams, but made it through 6 sleep cycles which is unusual due to my schedule.)
Song of the Day: Fade (Kanye)
No insta post for yesterday’s workout because no filming. I had to workout alone today because the GF was babysitting, so I had to do without my little camerawoman. Today’s session will be posted next time a log entry is made.
Workout: 8-9am
- Pullup - 4x2@265 (BW+52.5lb) (This felt pretty good actually. I was operating at an RPE of 9, which seemed appropriate. My pullup strength is good, but my endurance is a bit lacking, so I don’t think I couldve gotten 2 clean reps with more weight)
- Squat - 4x2@235 (This actually felt pretty good. I tend to get antsy, so my rest between sets is never longer than 90s. This does occasionally hurt my performance, but I also need to get in/get out, so I’m okay with that. I felt much stronger than I did when I tested my 3RM and stopped at this weight. I believe my crappy squat day was due to standing at work for 6-8hrs the night before. My knees get super tired. I’m hoping that my 5RM next week better reflects my strength at the time because this intended RPE of 9 actually felt more like an 8.)
- Dips - 3x2@300 (BW+87.5) (Holy crap this was hard. I actually felt good about these reps, and they felt like a solid RPE of 9. I stopped after 3 sets because I suspected that I might only get one on the last set. Also I was content with these sets, so I called it a day.)
I will be posting the EXTREMELY crappy filming of this workout on instagram today. I still enjoy doing this because visualizing my progress gives me a much better idea of how the GF and I are progressing.
November/11/2019
Wake Up: 7:30am (didn’t get a TON of sleep, but certainly enough to workout)
Song of the Day: World’s Away (3LAU)
Previous Workout:
https://www.instagram.com/p/B4sOSDrFzgB/?utm_source=ig_web_copy_link
Workout: 8-8:30am
Me:
- Box Jumps - 3x3 Frog style (we just farted around with box jumps, only doing them to get warmed up for some other work)
- Loaded Carries - 4x25@70,50 (I wanted to get creative with grips, so I tried a few different methods/attachments that would spice up the training. Some worked, some didn’t)
GF:
- Box Jumps - 15-20 total (she really hates box jumps even though she is getting better. She just feels insecure when doing them. I’m glad she is able to confront these even though she is nervous while doing them)
- Suitcase Carries - 3x50@25 (normally she tries to do these with KBs, but I made her use DBs today because the leverages change, and it makes them a bit harder. She has definitely gotten stronger though)
The only grip variations worth mentioning that I tried were wrapping a nylon cable handle around the grip and hanging onto a strip of nylon that was like a thick shoelace. Another fun one was holding two 35lb KBs together in one hand. This was super hard because I have short fingers, but I will definitely be doing these.
November/12/2019
Wake Up: 5am (woke up about 40min into a sleep cycle, so I felt like crap. Eyes and body were heavy and I was a tiny bit delirious cuz i woke up in the middle of a dream)
Song of the Day: Power (Kanye)
Previous Workout:
https://www.instagram.com/p/B4w6IBflFwC/?igshid=4zhjj5saagju
Workout: 5:30-6:10am
Me:
- RDL - 3x8@150 (these moved easily. I didn’t want to go too heavy though, I concentrated more on controlling the weight than anything)
- Incline DB Press - 3x8@75 (My chest was definitely tired from the workout on Sunday. However, I was still able to get all reps)
- DB Row - 3x8@100 (my grip was TRASHED. I could barely hang on, but all reps got completed. I definitely worked my grip moreso than ever yesterday. RDLs also could’ve contributed to tired hands)
GF:
- RDL - 3x8@40 (her weight was very low last time because we did seated hamstring curls the day before, but today she was back to normal.)
- Incline DB Press - 3x8@15 (she was approaching failure near the end of the last set, but she still got all the reps. Glad to see no shoulder pain)
- DB Row - 3x8@20 (I made her bend over a bit more because her form was a little off. I made the same change to myself to achieve more back stimulation. This made these way harder for her, but she did them)
I do like these “medium” days where I have a chance to test the GF with heavier weight, and I can force myself to confront heavier loads. So far this “cycle” has been compact and fun.
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Your weights on dumbbell incline press are insane.
That’s because they were wrong 
meant to say 75 (combined 150) whoops
Lol oh ok. I just assumed you were a beast on incline haha.
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November/13/2019
Wake Up: 7am (well rested with 9hrs of sleep. boy is that rare.)
Song of the Day: Divinity (Porter Robinson)
Previous Workout: totally forgot to film my Inc DB Press
https://www.instagram.com/p/B40C3YLlIkR/?utm_source=ig_web_copy_link
Workout: 7:45-8:10am
- Row - 200m warmup, then 3 rounds of alternating rows, 200m by me and then 100m by the gf. These were performed as quickly as possible, and the last round really sucked lol
- Bike - 5min
- Stretch - This was probably the main goal of today, other than doing some cardiovascular work. I need to stay loose for my hobbies, and the GF needs to just get flexible in general lol
Today was short and fun, but I really look forward to getting back tomorrow for zerchers. Tomorrow’s rep scheme will allow me to really see where I can go weight-wise and get a feel for the movement still. Having some time to revisit what my goals might be, I feel like I should regularly remind myself of them by posting them as well as maybe some comments on my proximity to them.
Current Goals:
Me:
- Squat 3RM@275
- Pullup 3RM@305 (BW+90)
- Dip 5RM@305 (BW+90)
- Bike 2miles in 5min or less (I’ll start making a run at this goal on my non-weightlifting days, and I should hit it in no time)
- DB Row - 5 reps @ 130
That’s a pretty serious pullup goal. Where are you now?
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A week ago I tested my 3RM to be 265 (BW+60). It was a pretty crappy day strength-wise, so I think I could definitely get more on a fresh day. My endurance for this lift is pretty bad, so I feel like I could get very close to doing 1 rep with this weight now, but would be SOL in trying to get 3 for sure. I test my 5RM on this lift on Sunday. I’d like to hit at least 260 (BW+45).
Well I’m in for the heavy weighted pullups . Good luck.
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November/11/2019
Wake Up: 5am (felt refreshed. Very much looking forward to working out)
Song of the Day: In too Deep (Sum 41)
No film from previous workout
Workout: 5:30-6:10am
Me:
- Zercher Squat - 10/8/6/15 @ 95,115,135,95
- Facepull - 10/8/6/15@150,170,204,110
- Lateral Raise - 10/8/6/15@25,35,45,20 (I haven’t thought much about it, but my lateral raises have come a long way)
GF:
- Zercher Squat - 3x8@20
- Facepull - 10/8/6/15@30,38,38,17
- Lateral Raise - 3x8@5 (She is slowly getting more and more capable with her shoulder)
November/15/2019
Wake Up: 7am (Got lots of sleep and felt very fresh)
Song of the Day: Living on the Edge (Aerosmith)
Workout:
Me:
- Row - 1200m (Done in 300m or so rounds)
- Bike - 1.64mi in 5min (The bike resistance felt wonky, so I think it affected my time a bit, but I’m gonna run at it again on monday)
GF:
- Row - 800m (Done in 150m or so rounds)
- Bike - 1.01mi in 5min (I told her to shoot for one mile and we’ll see where to go from there. I then said next time to try to get 1.25 miles. She did it on the lowest resistance so she was just churning her legs super fast. If she upped the resistance at all, I think she’d be a lot farther)
Other than stretching, there’s not much to say about these kinds of sessions. Tomorrow we will be hiking, so we are both very excited for that!
November/17/2019
Wake Up: 7am (got 9hrs of sleep, so my muscles felt fresh, but I had bbq last night so my stomach was churning)
Song of the Day: Overnight (Logic)
Previous Workout:
https://www.instagram.com/p/B43a6tEl8Iu/?utm_source=ig_web_copy_link
Workout: 8:30-9:30am
Me:
- Squat - 5RM@245 (after doing 5 reps with 235, I didnt think I’d get this weight. I watched the video of me doing it, saw my bar speed, and just went for it. I was worried about depth a bit because I made some changes to my stance, but I believe even on the reps that were questionable, I certainly could’ve hit depth and come back up.)
- Pullup - 5RM@265 (I barely got 260, but the GF accidentally wasn’t filming. I was disappointed, but decided to see if I could get more. After swinging for the fences, I was able to get 5 pullups with 50 extra pounds weighing 216 this morning. Again, the form was questionable, but I am still happy that even with crappy form, they were there.)
- Dips - 5RM@285 (I was worried at first because my first two warmup sets were making my shoulder crackle. I ended up switching my thumb over to suicide grip and squeezing a bit more, and I was successful in relieving any odd feelings in my joints.)
GF:
- Squat - 5RM@50 (Although she didn’t test her true 5RM, she moved up to 50lb, and was only able to get 5 reps before her form broke down. I noticed that she was leaning forward, and the weight was completely in front of her foot. I dont know how that happened, but I know that her shins aren’t moving very far forward, and her back is bending to compensate for that lack of motion. I will have to do a bit of reading before I help her address that, but I believe we can fix it.)
- Pullup - 5RM@BW-55 (She didn’t get to do pullups last week, so I think it affected her performance today. However, she was still fairly strong and pretty much equaled her performance two weeks ago.)
- Dips - 3x8@BW-75 (She hasn’t done dips in a while due to her shoulder issues, but I started her back today, and she did well. I’m glad she is relatively painless)
When the workout videos get put on instagram today, and then added to the log on tuesday, I’d like to have some input on my pullup, dip, and squat form. After watching the videos again, it would be nice to have some constructive criticism. Every time I watch myself, I see that I’m moving way faster than it feels. However, assuming all lifts were good, today was an excellent workout!
November/19/2019
Wake Up: 5am (FINALLY got back to BJJ. Ended up rolling with some strong opponents, so I was a bit tired, but overall my body felt pretty good)
Song of the Day: Stronger (Kanye)
Previous Workout:
https://www.instagram.com/p/B5A1Hvhlm0b/?utm_source=ig_web_copy_link
Workout: 5:40-6:15am
Me:
- RDL - 3x6@160 (These reps felt strong. I enjoy doing these, and I’ve been going deeper and even pausing at the bottom to make them harder.)
- Incline DB Press - 3x6@80 (This moved better than expected. I definitely got a bit stronger, and I am looking forward to upping the weight)
- DB Row - 3x6@110 (Oh boy, BJJ wore my hands completely out. Combining that fatigue with holding DBs during RDLs, I could barely hang onto the weight. The strength was there in my arms/lats, but the DB was falling out of my hands)
GF:
- RDL - 3x6@50 (She is still pretty strong in this movement pattern. I think she could continue to use more weight next week. Her hamstrings were a bit tired though, so I’m surprised she did as much as she did.)
- Incline DB Press - 3x6@15 (She was going to try 20lb, but then decided to stick with 15. Because she barely got the reps last week, I think it was a good decision)
- DB Row - 3x6@15 (These moved well, and her form held up.)
Overall, I had a surprisingly good workout, but I think the GF was having an off day. I’d like to know if there are any issues with my lifts in the previous workout (hitting parallel, jerky pullups, etc).
November/21/2019
Wake Up: 5am (beat up from BJJ again. My body whole body is tired)
Song of the Day: Come on Eileen (Dexy’s Midnight Runners)
Previous Workout:
https://www.instagram.com/p/B5GnRQXFg6Q/?utm_source=ig_web_copy_link
Workout: 5:30-6:10am
Me:
- Zercher Squat - 8x8@95
- Facepulls - 8x8@150,130
- Lateral Raise - 6x8@20 (Didn’t do 8 sets because I didn’t want my shoulders to be too spent for muay thai that night)
GF:
- Zercher Squat - 8x8@20
- Facepulls - 8x8@50,30
- Lateral Raises - 3x8@5 (Her shoulder was hurting yesterday, so I think she should see a doctor. If 1.5 months of pain free band exercises and lifts didn’t help, then I don’t know what will)
November/22/2019
Wake Up: 7:30am (Needed lots of sleep, and it really helped my recovery)
Song of the day: Close To Me (Ellie Goulding)
Previous Workout:
https://www.instagram.com/p/B5LScbMAnt1/?utm_source=ig_web_copy_link
Workout: 8:20-9am
Me:
- Leg Extensions - 2x20-40@70
- Pushdowns - 3x15@70
- Cable Rows - 3x15@50
- Cable Curls - 3x15@70
GF:
- Leg Extensions - 3x15@30
- Pushdowns - 3x15@17
- Cable Rows - 3x15@30
- Cable Curls - 3x15@17
This workout was entirely a pump workout, where we just wanted to get some blood to the muscles that were most sore or just feel like activating. Everything was light and high reps.
November/24/2019
Wake Up: 7am (legs a bit tired from standing last night, but still excited to squat)
Song of the Day: Black Spiderman (Logic)
Previous workout:
https://www.instagram.com/p/B5RRzVdFuuo/?utm_source=ig_web_copy_link
Workout: 8-9am
Me:
- Squat - 3x3@255 (This moved better than I thought. I am starting to learn what RPE 9 feels like, and I am learning that I have a bit more in the tank than I thought when it comes to endurance on squats)
- Pullup - 2x3,1x2@270 (Couldn’t get a 3rd rep on the 3rd set. I didnt want to throw my legs to get myself up, so I stopped there.)
- Dips - 3x3@285 (My chest was a bit tired, so I decided to take it easy on these and stop at 285 instead of going to the prescribed 295).
GF:
- Squat - 3x8@40 (Still addressing her form. She is doing much better. I told her not to focus on depth so much and just concentrate at keeping a vertical bar path)
- Pullup - 3x4@BW-50
- Dips - 3x8@BW-70 (Well these dont hurt her shoulders, just lateral raises, pushups, and bench press)
I’m happy that my squat is progressing well. This program has been great for getting me to challenge myself to go for higher weights.