3/8 - off - 12 hour day in the office, and then one of my former clients called and was in town, so met him up for a drink (3). Was tired, and then ate shitty dinner. Stayed up too late (with some more beers) with my wife and a friend of hers. Got up at 221.0 this morning - felt okay this morning, but hit about 3700 calories yesterday (big working lunch - eggs, bacon, toast, brisket hash as well) - but all that food and drink and sodium definitely affected my weigh in this AM.
3/9 - good session, especially for at 10 AM
Easy warm-up with calisthenics, mobility, light weight stuff working up to working weight.
Hang Snatch Grip High Pulls - 5x3 at 195 - pulling to clavicles (probably only mid chest by last set).
Ten Box Jumps: 5 with no counter movement and 5 with a counter movement - landing straight leg on 20" box with plenty of room to spare.
Snatch Grip Deadlifts - 7x2 doubles working up to 355: 195-225-275-295-315-335-355
SLJ: Mixed these in between deadlift sets - 8-8ā6" with very soft landing. Didnāt push myself here.
Dead lifts were not hard, but moving more slowly than I like. Think this was probably due to being at gym in my condo building with no dropping weights, so my eccentric was slow and also 2 eccentric reps per set. Pretty happy with today, especially for it being 10 AM still.
Pretty happy with it. And in spite of how weak the pull-ups look, am pleased with making progress there. My lats are growing a tiny bit too (another muscle group besides biceps that has always lagged) - as evidenced by shirts feeling tighter through back/lats.
3/13 - Feeling pretty sore from heavy day Monday, and high volume on shoulders, biceps, triceps, lunges yesterday - left me deciding to skip planned metcon workout today. Will do swings and/or SS easy cardio tonight. Wonāt post. Body feeling okay, but stress levels seem to be running high bc of long work-days, bad sleep, my wife is sick - so Iām trying to avoid the flu, etc.
Also felt the kind of short-circuiting in my concentration that I get before seizures this morning, so figured maybe just avoid dropping 200# on my head, lol.
Complex - 3 rounds of 4 (with 1-2ā rest between rounds - maybe 3ā on top weight) 115-135-155
a. Hang Power Clean
b. A2G Front Squat
c. Push Press
d. Bent Row
Talk about a good quick session. That kind of complex you could go heavy for doubles or singles and longer rest, could make it more of a power workout.
Humbling today - Looked through some of my workout logs in 2011-2014 before I blew out my need, and damn I was a lot fitter, faster, stronger - at a lighter weight.
Really babying the dips. They actually seem to help the shoulder a bit, and bench isnāt really bothering it much (though paused bench is tough period).
Succeeded. 220 on the dot - but that was before using the toilet - which I usually do before weigh in.
Oh - and on way home from workout, I carried my shot out and discus and shoes back. Total weight of 25# - for 2.4 miles. Which is a long suitcase carry. Am very sore today
Warm-up - stretched for time, so just did gradual weight progression for warm-up - maybe 15-20 reps. When stretched for time, this works really well for me.
Hang Snatch Grip High Pulls - 5x3 at 205
Snatch Grip Deadlifts - 6x2 up to 365
Plyos - 10 jumps
High Pulls felt a little clunky today. Deadlifts just flew up.
Just not feeling it today. Got into gym and worked through warmup sets for clean and decided to call it a day. So up to a 215 hang clean. Then quit. Probably got 5-6 good reps of split snatch and 4-5 hang clean - but just not into it. Will probably chill tomorrow (push-ups and pull-ups or something) due to work and travel, and then get a good session on Sat and Sunday.