1/8 - actually sort of felt it this morning. The isometric holds are not easy, and the pushes hit my quads and calves nicely.
Took today off.
1/9
- 1 mile jog
- Dynamic mobility
- 10x40" run, 1ā20" walk. Runs were ranging from 10mph up to 13.5 mph. Walks were at 4.0-4.5 mph
- Till Failure: Curls, Lateral Raises, Triceps - about 60 cumulative reps of each.
1/10 off
1/11
Long warmup
7 reps between 175-225 hang clean
7x1 (230) 1x3 (225) power clean
Warmed up to do front squat at 255 and did one rep and felt shitty so didnāt do anymore
30 reps pull-ups
2 mile walk
1/12
Long warmup
Shot Put (about 30 throws)
Discus (about 20 throws)
4x100m (15ā)
1x150 (23ā)
2x200 (32ā)
The runs were tougher than I expected for how slow they are / throws were very good. Didnāt try as hard - just focused on hitting right positions and they went further than my last session where I threw much harder. Solid day. Now to recover with beer and football.
1/13
Amazing what a slower workday and a little extra sleep, and a mid-afternoon workout can do for energy and motivation levels.
- Warm-up: Walk 1/2 mile, then 50 reps of front squat going up to working weight.
- A2G front squats 7x1 (255) 1x5 (205)
- OHP with DBs - 35 reps between 30 and 55# and then 20 more reps on landmine press.
- Ploys - 15 total jumps
- Prowler push and then walk backward. Total of 40 yards each direction on turf with 90# on it
Nice simple session. Backward walks with prowler are tough on the quads!
1/14
Warm-up
- EZ Bar curls: Ladder up and down from 40-50-60-70-80-70-60-50-40: 70 total reps
- Lat Pull-Downs - Super slow: 50 total reps
- Lateral Raises w DBs 10-15-20-15-10: 54 total reps
- Tricep Extensions: 40 total reps
- Power Clean technique work, focusing on keeping hips back and shoulders over the bar, and upper body rising same speed as lower body till I clear the knees. Did a bunch of reps between 135-175. Working on that with lighter loads definitely helps - need to do more of that.
1/15-1/16 OFF
1/17
Rowing Warm-up 2000m (7ā10")
Superset Lat Pull-Downs, Hand Release Push-ups (20-15-10-5) - no rest
Superset DB Curls, Lateral Raise (20-15-10-5) - no rest
Note: My quads are still sore from the Tuesday Front Squats, plus prowler push and backward walk!
1/18
Walk warmup and some clean technical work and front squats then:
- Power Clean 8x1 (230) 1x5 (205)
- A2G Front Squat warmed up to 255 and the weight felt like a million pounds so quit
- Strict OHP Warm up triples to 125 - then back to 95 (total of 8x3 from 45-125 and back down to 95) then 5x5 at 95
- Hanging from bar - about 2ā total
Cleans flew up. Front Squat felt terrible. Quads still sore from prowler backward pulls. First time doing any sort of pressing in forever. Felt better than Iād expect. Will do this a little bit for awhile - with a 5x5 kind of set up on OHP.
1/19 - OFF
1/20
- Dead Lifts for warm-up - just up to 365 or something for 3
- A2G Front Squats - warm up to working weight then 8x1 (255)
- Pull-ups - 30 total reps
Squats still felt mediocre - but got through them. Sometimes just about a mindset and committing to get through them. Really getting stuck in the middle of the movement - which is not typical for me. Usually itās coming out of the hole - if I get out, Iāll get the rep. Today I was coming up well, then moving slowly middle of the exercise.
1/21 - Basic Day
- Super-Set: C2 Rowing (Pulls) /Hand Release Push-ups: 15/5-14/5-13/4-12/4-11/4-10/3-9/3-8/3-7/2-6/2-5/2-4/1-3/1-2/1-1/1 - Total of 1400m rowing and 40 Hand Release Push-ups
- Farmers Carry (50# DB in each hand) total of 600m
- Super-set: Cable Flys with lateral Raises - Total of 60 reps each
- Strip Set of EZ Bar Curls to near failure each set and rest only long enough to strip plates. 80-75-70-65-55-35 - total of 75 reps I think.
1/22 - OFF - started work at 7 and finished at 9:45 (client dinner days are brutal).
1/23 - started day with good workout intentions, just not feeling it. Will get a good session tomorrow, as Iām working remotely.
Today, just doing a bunch of rounds of 15 KB swings (55#) with 5 hand release push-ups. Actually good little āsprintsā and to me itās these filler sessions that keep me from totally regressing when things get slammed, or life gets crazy, etc. Probably 10 minutes of work, but something - and keeps the habits going. Itās like at work, I always write out what I need to do, what I want to do (extra) and leave time for spontaneity in the day. And always use the spontaneous time for something that I donāt need to do, and is not on my want to do list either.
Habits make things work (at least for boring guys like me). @Frank_C @Chris_Colucci - curious how you guys think about that sort of thing.
1 Like
Youāre way more committed than me!
I have weights at home. My wife has a treadmill and I just bought an elliptical.
I donāt write anything down in advance. I have an internal urge to do something. It seems to be stronger than my desire to be lazy. And my job isnāt anything like yours. I work four 10 hour days and thatās it. Thatās one good thing about public service - nothing follows me home. Well, no actual work, at least.
I think itās great that you have a system to keep you moving moving in the right direction.
My thing is Iām just not as good w diet and drinking as with consistently doing exercise. If I had twice the protein and half the beer I do now, Iād be 210 at 12% bf vs 213 at 18%.
1 Like
Iām still battling the food part. I had to measure everything when I cut down to 207 last year. Iād have my plate out and enter my food onto My Fitness Pal as I went. If the numbers didnāt work out then Iād remove some food from my plate and put it back in the container.
I also regularly saved enough calories for three light beers (300 cals of the cheap stuff) or 4.5 ounces of hard liquor. I read an article here that said you can have 5-10g of alcohol per kg of bodyweight (50-100 for me at 220 lbs) without hurting your gains.
Dan John made a comment one time along the lines of: If your personal (outside-the-gym) life is routine, monotonous, and boring, then your training should be unconventional, unexpected, and variety-filled. If your personal life is chaotic and erratic, then your gym work should be repetitive and more boring.
I like that and I think it makes sense. Ha, not sure if itās really what youāre talking about, but it reminded me of it.
Having quick go-to workouts is a solid idea, sure. I also like the idea of āhereās the scheduleā¦ with some wiggle room included.ā So keeping some 10-ish minute ājust do thisā routines in your back pocket can come in handy.
But thereās also walking the line of knowing if doing that 10-minute session after a 15-hour work day is really worth it or if grabbing a snack and going to bed will suit you just the same. That comes down to your personality. If you know youāre quick to fall off the wagon and need to keep momentum going, then do it. If you can skip one workout and, honestly, get back on track the next day, then itās no biggie.
1 Like
I try to stick with āno booze on days I liftā as best as possible (harder some days than others, yeesh.). Not a whole bunch of science behind it, but itās simple to remember and I find it easy enough to stick to.
.5g to 1g, from Dr. Jade Teta: A Lifter's Guide to Alcohol - Diet and Nutrition - COMMUNITY - T NATION
But yeah, 2-3 drinks sounds about right, as Iāve heard that general ballpark from other coaches. But when it comes time to crackdown and dial things in at the end, of course those are very likely the first to go.
2 Likes
1/24
Warm-up - walk, hang snatch, hang clean, 20x1 box jumps
- Power Clean: 9x1 (230)
- OHP doubles to 130 (5# more than last week) then 5x5 (100 - also 5# more than last week).
Walk home. Cleans felt way heavier today than last week.
1 Like
Thatās the math. I just knew my lower limit was 50g. Iām usually an either/or guy with food and drink. I either eat or I drink. Drinking on a full stomach doesnāt provide a buzz so itās a waste of calories.
I tend to be an āall 3ā guy with food/drink/workout. If I get one in, I can probably do all 3! @Frank_C
Workout today:
- Gradual Bar Warm-up
- Front Squat (in smith press faced backward so pushing against the bar a bit) 3x5 at 45-65-95; 3x4 at 115-135-155; 3x3 at 175-185-195; 3x2 at 205-215-225; 1 at 235-245-255-245-235-225-215-205
- Circuit of: Pull-ups, Dips, Seated Row, Shrugs - just based on how I felt. Got about 25 pull-ups, 10 dips, 40 seated row, 30 shrugs.
Interesting session. Deep front squats on smith press were brutal. Way tougher on quads than standard, possibly bc no stretch reflex (or limited) - but the reps were much longer. Dips, first time doing those in a LONG time, were all singles. Very slow eccentric, all focused on keeping shoulder in place.
Tomorrow, Iām having a US Olympic throws coach spend 3 hours with me on shot put and discus, and super excited. He does video analysis, live coaching, and if heās helpful, Iāll definitely do some more of this. Now just need to find some meets.
1 Like