2020-11-28
Deload cycle
OHP
165 3x2
SSB Squat
335x2
345x2(PR)
355x2(PR)
Pendlay Row
225 3x4
Seated Incline DB Curls
45’s 2x8
Cable Press downs
80 2x10
Standing heel Raise
BW+180 3x15
Reverse Curls
85 2x8
French Press
85 2x8
And California is closing the gyms again.
Asked the gym owners if I could borrow equipment again, they seem okay with it.
I won’t get to do incline presses this cycle as I’d hoped, but I think the Viking press will do well enough in its place.
No leg press, but it’s an opportunity to some single leg work.
No bench press, but I’ve got sandbags I can lie on that are tall enough to let me press full range.
No cable pull downs, but I’ve got that pull-up bar.
There’s much that can be done.
I heard something the other day that stayed with me. “The gym is a place where overweight people do to lose weight. Skinny people go to add weight. Unhealthy people to to get healthy. The social interaction helps people with depression, stress, and other social disorders.”
I also thought about the 83 year old guy I talked to at the gym last week. He’s been training all his life and is still add it. Without the gym he would have been dead years ago.
And now they’re taking it away from people. And screwing up Christmas besides.
If masks and social distancing didn’t work, why are we still having to wear masks and social distance?
Adapt and Overcome
I get it. Washington State shut down gyms as well. My gym and others are getting around it because they are calling themselves “Wellness Centers.” I’m really only going on my days off anyway, since my garage is set up. I just miss the other guys.
2020-12-1
Single KB Press
24kg 2x12
Very easy.
Neutral Grip Pullup
BW 2x10
Also very easy
And that’s it.
2020-12-02
Deload Day 3
Sandbag to shoulder
100 2x4
Sandbag High Load(simulated)
150 2x4
Reverse Lunges(r/l)
48kg 2x8
Sandbag to shoulder is more trying than throwing it over the shoulder. For me anyway.
Picked up all the gear from the gym today.
That was today’s workout, hoiking it from the street to the apartment.
Hoiking? Okay, that’s a new one.
2020-12-07
Mesocycle 1 Microcycle 1 Day 1
Neutral Grip Pullup
BW+25 3x8
OHP
162.5 x3
Felt lighter than expected
135 2x8
SSB Squat
335x3
Felt Heavier than expected
275 2x8
Slingshot CGBP
190 3x8
Starting squat 8’s 30lbs heavier than last macrocycle. That’s acceptable.
Now I build out sets on the 8’s with small weight bumps. Push the weight conservatively on the triples
Still working those calves.
A set of 20 per side each time I go outside, which is 3 or 4 times a day at least.
No diamonds yet, but they are getting bigger.
2020-12-09
Mesocycle 1 Microcycle 1 Day 2
Strict Viking Press
160 3x8
SSB Reverse Lunges
145 3x8
Pendlay Rows
190 3x8
EZ Bar Curls
95 3x8
I think I’ll be able to boost weight significantly on the V-Press and the reverse lunges once I’m used to the movements and my sartorius muscles aren’t so sore. I thought it was my adductors, but it’s the sartorius in each leg that was whining.
2020-12-10
Grippers
W/U #2 gripper
#3 10x3 closes
#2 5x10 closes
1-Leg Heel Raises
BW 3x20
2020-12-11
Mesocycle 1 microcycle 1 Day 3
Wide(really wide) grip pullups
BW 3x8
Z_press from pins
115 3x8
Pretty easy. May jump the weight more than planned.
EZ Bar Skull Crushers
95 3x8
Upright Rows
85 3x8
Deadlifts tomorrow. My tuchus is still sore from lunges and I’ll end up pulling with my back if I do 'em tonight.
Found a way to rig up my new MAG wide grip pulldown attachment - bought just in time for the gyms to close - so I could do pullups with it. VERY different feeling in the lats.
2020-12-12
Mesocycle 1 microcycle 1 day 3 part 2
Axle bar Deadlift
135x5
225x5
275x3
Tweaked my back loading the bar for the next set. Not bad, but I’m not finishing deadlifts
Done for the day
On the plus side, I may have figured out a way to do Glute/Ham raises using my sandbags…which I can’t move right now.
If itt weren’t for bad luck, you have no luck atall! Hope it feels better soon!
Damn , DCA sorry about the back and wicked jelly that you have an axel bar !
Watching the Shaw Strongman Classic on his shawstrength site.
8 bucks to see elite-level strongmen compete.
No fluff, just comp.
Make lemonade!