2020-01-13
Incline Bench Press
180 3x5
160 4x5
Seal Rows
185 3x5
165 4x6
Leg Press
500 3x6
EZ Bar Curls
105x7,7,6
Face pulls
3x12
Caught up to schedule with this session.
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Iāve done a few weeks of antibiotics lately (dental also) but didnāt have the crappy side effects. It may have been masked my by High Anxiety about the whole issue.
Hopefully it wonāt linger.
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2020-01-15
Last day of the microcycle. Last day of the mesocycle
Deadlifts
135,225,275,315x3 (d.o.)
365x2 (d.o., belt)
415 x 5 (cluster) [1st rep dbl overhand, last 4 w/ straps, belt]
365x5 (straps, belt)
Halting Overhead press
145 2x5,4,3
Front Squat
195x3
215 2x3
195x3
These affect me like deadlifts affect other people it seems. Or I need to do more of them at a lighter weight.
Good Mornings
235 3x6
Ballistic Pullups
BW + 5 3x5
Kept getting dizzy on rep 4. Blood fluid volume low?
inclined EZ Bar Triceps Extensions
95 3x6
Inclined Seated DB curls
40ās 3x6
These hurt right up into the right shoulder. Might need a bit stretching of that.
Deload time.
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Right shoulder is feeling gimped up.
Maybe dial back the volume on upper a tad next meso, so I manage live through the third microcycle.
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Incline DB curls hurt my shoulder also.
I think itās just too much stretch on the tendon, not the muscle.
Iāve been using hammer curls instead.
Good luck with your training. Thatās a lot of hard work
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Other than the obvious benefit of curing a bacterial infection, I dislike anti-biotics. As the week went on, I just kept feeling worse and worse, training became more difficult, culminating in spending the last 50 hours in bed, just sleeping. Iām still only 30% efficacy, but at least the needle is pointing the direction of recovery. At least I feel like eating againā¦a little.
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I had a deload plan, but thatās in bucket somewhere now.
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I mean, spending 50 hours in bed is a sort of a deload plan.
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Posting this so Iāll do it:
Full-body EMOM training tonight.
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Nope.
Stayed too late at work, fixing important, broken stuff.
Totally beat by the time I got home.
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Hope your doing alright over there, just busy is all.
Keep up the fight.
Z
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Application development deadlines approaching.
Weāre in death-march mode now.
Iāll be back.
Thank you for your concern.
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In other news, Iām trying out Stan efferdingās Vertical Diet meal prep product. Bought 2 weeks worth of dinners and had my first one last night.
Very tasty, very filling (1100 cals) and not a bad price compared to other products. Quick delivery and all meals were still frozen when I received them.
Agreed! I use a price per grams of protein ābenchmarkā, and I thought the price for the highest protein product (ground beef, eggs, bacon) was quite reasonable.
2020-02-08
Clean and Press
135 2x3
135 1x3 (every rep cleaned)
Full Clean
165 2x3
165 1x2
Low back was going tweaky like it always does when I start these up again.
High Bar squat
225 3x3
Pendlay row 3x5
EZ Bar Curls
90 3x5
I canāt do my own programming very well at all. I think Iām going to have to pay someone or learn some more so that I can do it intelligently.
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2020-02-10
Axle Continental Clean and Press( every rep cleaned)
135 3x3
165x1
SSB Squat
235 3x3
265x1
Sandbag to Chest
150 3x3
Cable Row
170 3x8
CGBP
175x nope
Right shoulder is mucked. From pullups many days ago!
Cable Pressdowns
75 3x10
External Rotation
3x12
Facepulls
40 x 15
Bleh.
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2020-02-12
Incline Press
165 3x3
185x1
Power Clean + Front Squat
170 3x3
Leg Press
5 Plates/side (455? + sled) 3x6
Pullups
BW 5x5
Inclined Seated Curls
40ās 3x5
Man these hurt, but I think the stretch is good for the bicep and shoulder attachment.
Cable External/Internal rotation
15ās at some weight.
Active Planks
2x15 sec
Tight, but not sore today.
Just right.
2020-02-14
Z-Press
135 3x3
150x1
Clean High Pull
185 3x3
Deadlift
315x3
365x3
405x1
Neutral Grip Pulldown
160 3x10
Floor Press
185 2x5
Stopped; right pec felt very wrong.
Rear/SIde laterals
15ās 3x12
Tried to leave, but 4 naked Chinese guys were in front of my locker, so I went back out and pushed a sled for 2 back-and-forths.
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With my calories being all sorted ( getting around 3000/day) I have a lot of extra energy I want to expend today. Have a great urge to do snatches and cleans/jerks.
I will resist, because the energy should go to recovery, so I will likely do pushups and air squats and not too many of them.