Velvet's Lifting and Other Fun Stuff Log

Training Training Logs
2701

7/5/23

Deads - W2/D3

SUPER SETS (pull - core)

Trap bar pull:
150x5
240x5
270x5
305x5

Incline standing ab wheel:
1x5, 4x4

SUPER SETS (jump - pull)

Box jump:
5x2

Trap bar pull:
240x5x5

CONDITIONING

EMOM x 14 minutes of swing+row or swing+shrug

KB swing: 32kg x10

Trap bar row: 150x5

Trap bar shrug: 150x5

I am so sore today for some reason. I wanted to do something other than my deadlift workout, but, since I had the day off and tomorrow seems like it’s gonna be nuts I shifted it here so I could just do whatever fits tomorrow.

Lifting went well. Planned on a 20 minute EMOM circuit but had to shut it down after 14 rounds due to my shoulder. I was almost stubborn enough to push through the final few rounds, but I thought better of it. Missed out on some reps I intended, but I can always get them another time as the body heals.

I never felt too out of breath during that workout, but my word the sweat was pouring off me. It shook out to about 30s on/30s off and I was good to go each round, but I became a furnace apparently.

Spent a few minutes doing some stretches and hanging from the bar and had some immediate relief in the shoulder. It’s getting there but still a factor.

2702

7/6/23

Conditioning

~20 minutes of jumping rope

Nothing exciting. As predicted I’m glad a swapped the order of my workouts. No interest in setting up any equipment today and the shoulder is feeling a little wonky so did the most simple thing. Funny enough, it devolved into a temper tantrum trying to learn double unders. Didn’t think a childs toy would get the best of me today.

Speaking of, my rage has been out of control lately. I think I need a new outlet or something because it’s starting to bother me how easily bothered I am, which is a wild feedback loop.

2703

7/7/23

Bench - W2/D4

SUPER SETS (chin - press)

Over hand chins:
BWx6
+5x1x6
+5x4x5

Close grip floor press:
65x5
115x5x6

CONDITIONING

Tabata:
20s push ups/10s squats

Tabata:
20s squats/10s push ups

ASSISTANCE

Band assisted dips:
3x8, 7, 7

Pause KB row:
32kg x3x5s, 4s, 3s

Workout was going fine until the band slipped off my knees on the last rep of the second set of dips. Nothing happened really, but the immediate shock of added load on my stretched pec made my shoulder pretty achey. I might hit up the ortho walk in clinic to just get a real diagnosis because this is driving me bonkers.

2704

7/10/23

Squat - W3/D1

SUPER SETS (squat - core)

SSB squats:
45x10
135x5
155x5
175x5
195x5

Incline standing ab wheel:
2x5, 3x4

SUPER SETS (jump - squat)

Box jumps:
5x2

SSB squats:
155x5x5

CONDITIONING

EMOM x 10 minutes

KB swings: 32kg x10

Goblet squat: 40x5

Reverse lunges: x5/leg

Was pretty derelict with my training and nutrition this weekend. I wasn’t short on calories, they just didn’t come from the best sources. Visited a friend who is a pretty talented recreational bar tender and I had a few too many cocktails Saturday night.

That was a good conditioning workout. I was finishing with about 17 seconds left in the first 4 rounds, then started to lose a second per round, but leveled off at around 17 again to close out the last few.

2705

7/11/23

Press - W3/D2

SUPER SETS (chin - press)

NG chins: (widest to narrowest grips)
BWx7
+10x2x6
+10x3x5

Axle press:
50x10
100x5x6

CONDITIONING

Six count burpees:
x10-9-8-7-6-5-4-3-2-1

Landmine twist:
35x10x10

10:55

ASSISTANCE

15 minute arm superset: 25lb DB French press and 15lb DB hammer curls

I could feel my body protecting itself when pressing with the axle today. Strangely I didn’t get the same sensation with behind the neck pressing. Someday it’ll be right again.

Conditioning was solid, hard to find the explosiveness on those twists after the first few rounds, but you really can’t do them any other way.

French press wasn’t the right call for the super set, skull crushers with the EZ bar would have been better probably.

2706

7/12/23

Cardio

~1 mile run

Mother nature derailed my workout plan for today. I really didn’t want to spend any time in my basement, so I decided to just go for a run when the rain let up a little. Hauled some ass down my street and back and my foot doesn’t seem to be too upset about it. I’ve been trying to stretch my calves/feet and do some sneaky calf raises throughout the day to see if I can build up some resilience around that heel thing. Maybe that’s working better than my shoulder thing.

2707

7/13/23

Conditioning

Heavy bag:
60s on/30s off for 12 rounds

Decided to live instead of lift today because it was actually nice out, and I think I might be suffering from seasonal depression. That’s a wild thing to say in July, but I can’t think of any other reasonable explanation for my temperament these days.

Resume lifting tomorrow, when it rains again.

2708

7/14/23

Deads - W3/D3

SUPER SETS (pull - core)

Trap bar pulls:
150x5
255x5
290x5
325x5

Incline standing ab wheel:
2x5
3x4

SUPER SETS (jump - pull)

Box jumps:
5x2

Trap bar pull:
255x5x5

CONDITIONING

Backward sled drag: 90x60’

Sled row: 90x60’

Forward sled sprint: 90x60’

AMRAP x 20 minutes - 5 and 7

Woof. Weights felt glued to the floor today, dog tired. Idk what’s going on but I’m basically sleep walking through life these days.

Conditioning was solid though. Started with drags and rows, got in 5 rounds and decided it was much too noisy with the metal plates clanging around and I didn’t want to disturb my neighbors. I was losing quite a bit of pop on the rows towards the end anyway. Switched to drags into sprints for the remainder of the 20 minutes. Got pretty gassed out towards the end, tried to fight through, but I didn’t have much of a fighters spirit today. Still smoked out though, solid workout.

1 Like
2709

I think I can relate. My mood over the past few years has been lower during the summer. Certainly it’s not the only reason, but the season is at least partially to blame. I become way more irritable and cynical. Going outside pisses me off :sweat_smile:

1 Like
2710

7/15/23

Bench - W3/D4

SUPER SETS (chin - bench)

Over hand chins:
BWx7
+5x2x6
+5x3x5

Wide grip floor press:
65x5
115x5x6

CONDITIONING

Six count burpees:
x50

Laying leg raise:
x50

9:34

ASSISTANCE

Band bench dip press:
3x15

Band lat pulldown:
3x15

Decent enough workout, shoulder didn’t bark too much during any of this. New plan going forward. We’re taking a week to the lake which I’m going to spend not touching any weights, and not doing much in the way of training.

After that, I’m going to go with a middle grip floor press and BTN pressing for 5/3/1 work on my upper body lifts. They don’t seem to be bothering my shoulder and I have really have no basis to compare those on. Going super light on the training max, then assistance will be a hard dive into rehab for my shoulder. I’ll probably put some short runs on those days too. Lower body days will continue with what I’m doing, with the sled and carries being featured.

@Bagsy Thanks for sharing! I’ve never actually experienced seasonal depression. The reason is, I’m prepared for what life is like in the winter here. I know I’ll be inside more than I like, and I won’t get much sun. I modify my lifestyle in a way that helps me deal with that. The nicer/longer days is when I recharge. I’m always outside when it’s nice out. It just hasn’t been nice out much at all this entire spring and summer. Adding to that my body is just not cooperating with how I want to train. Nagging pain and ennui towards life is not something I’m accustomed to.

1 Like
2711

5/24/23

Strength and Conditioning - W1/D1

SUPER SETS (bench - band)

Floor press:
45x10
100x5
115x5
130x5
115x5x5

Band pull aparts:
9x10

SUPER SETS (squat - core/jump)

SSB squats:
45x10
140x5
160x5
185x5
160x3x5

Incline standing ab wheel:
3x5
1x4

Box jumps:
3x3

10 minute pushup challenge:
85 reps

Chest supported DB row:
50x5x10, 10, 8, 7, 5

Reverse crunch:
x10

Car pushes: (plus fiancee and two dogs)
4x50 yards

A lot times the first workout in a new program is kind of weird, because there’s some kinks and rhythms that need to be sorted out. Especially with a home gym. Not this time, baller workout today.

The two main lifts were pretty straight forward since I had already established what I was going to be doing with them on a 4x/week schedule I just carried it over. Made my pull aparts “heavy” by choking up on the band a bunch and that seemed to be a good call.

85 reps on the pushup challenge is embarrassing. I’ve never been great at pushups, and there’s some caveats I’ll include, but in short - damn. Each of those 85 reps was internet form nazi perfect though. Chest to floor and full lockout. Like Defranco pec-poppin style with full scapular motion. Doing quick piston style reps would definitely get higher numbers, but I think keeping them super strict will build more size and strength, plus help regenerate my shoulder function.

Speaking of, I made it through about 50 reps before that got angry. Turns out the rows were just what the doctor ordered for immediate relief though. I focused on using my traps and rhomboids to drive the weight up and held that squeeze for a couple seconds before going full stretch at the bottom.

Car pushes were sweet. Needed a couple ingredients for dinner so the whole gang loaded up and stopped in an empty lot on the way to the store. Got in my pushes and carried on with the errand. Hardest part was staying locked in for the full 50 yard run vs. letting up once I wasn’t building any more speed.

3 Likes
2712

7/25/23

Strength and Conditioning - W1/D2

Running

4x400m runs

Some stretching and band rehab stuff while dinner cooks.

Well, that’s the first time I’ve ran on a track in a structured since like freshman year of college.

Second lap was the strongest, intentionally held back on the first. Started fading on the back half of the final two laps. I definitely need to get a watch for these workouts, would make a lot of sense.

1 Like
2713

Not sure if this is at all helpful, but for something like 400m runs (long ago, when I did that) we’d already had our 100m split times figured out up front, and then just ran to the numbers. Mentally it was always easier to just focus on hitting times for each 100m (or 200m) than focus on the whole distance.

I guess it depends on how much you care. But having the watch does help you treat this like any other progressive overload kind of work.

1 Like
2714

7/26/23

Strength and Conditioning - W1/D3

SUPER SETS (press - band)

BTN press:
45x10
60x5
65x5
75x5
65x5x5

Band pull aparts:
9x10

SUPER SETS (pull - core/jump)

Trap bar pulls:
150x5
230x5
265x5
295x5
265x3x5

Incline standing ab wheel:
4x5

Box jumps:
3x3

10 minute pull up challenge: (over hand)
x52

Overhead band extensions:
2x15, 1x9

Reverse crunch:
x10

Sled backward/forward drags:
90x50 yards x2 each

Another really solid workout. I’m going to try and hold off on singing the programs praises this early on, but this feels like a winner already. Jim doesn’t leave up to the imagination here and it shows.

Pretty low number on the pull ups today, but once again going for full ROM and a brief pause at both the top and bottom. Definitely could get more with more pumpy style rep, but by the end of this program when I’m +30-40 reps in the same time frame I’ll be happy.

Shoulder feels… surprisingly good again today. What a revelation. Still has some spots and nags but it’s a world of a difference already.

Went a little lighter than prescribed on the sled drags, but rubber on pavement will do that to ya. Lots of friction to make up for it.

Edit to add that yes, those presses were comically light today. As a result I did not rest at all during the sets. Bar to band and back until they were done.

@LoRez Thanks for the tip man. TBH I don’t really plan on investing that much thought into the workouts. Mostly want to time the laps to see how much I’m degrading over the course of the workout, and time the rest periods without having to lug a phone around.

1 Like
2715

7/27/23

Strength and Conditioning - W1/D4

Running

2x800m runs

Stretching and band rehab stuff

My initial plan was to do some 200s today but I wound up at work much later than I hoped. I knew this would be faster time wise, plus new insoles, and crazy lower leg soreness meant a slower pace was the move.

I don’t really know how to do 800s but I was sufficiently gassed by the end. Probably a little too conservative on my first run, but the second felt right, and I pushed the last 150m or so a little harder than the rest.

2716

7/28/23

Strength and Conditioning - W1/D5

SUPER SETS (bench - band)

Floor press:
45x10
110x5
125x5
140x5
125x5x5

Band pull aparts:
9x10

SUPER SETS (squat - core/jump)

SSB squats:
45x10
150x5
170x5
195x5
170x3x5

Incline standing ab wheel:
1x6
3x5

Box jump:
3x3

10 minute pushup challenge:
x90

EZ bar curls:
65x10, 7, 5

Conan curls:
x20

Reverse crunch:
x10

Car pushes:
4x50m

This was a great workout from yesterday. Spent the better part of the day in the car in gridlock traffic, after a very early wake up and pointless meeting. By the time I got back home all I wanted to do was nap, but my body felt great. That’s usually a good sign for me, so I forced myself into the gym and everything just clicked. Weights all felt 20lbs lighter than they actually were.

I am noticing a little more soreness in my shoulder after the pushups without chasing them with the rows. Might have to push curls off to a different program if that remains to be the case.

I tried some Conan curls after seeing @T3hPwnisher post about them a few times. Holy pump. Something about taking your hands out of the equation really makes that contraction stand out.

2 Likes
2717

7/29/23

Strength and Conditioning - W1/D6

Running

8x200m

Stretching and band rehab

After spending most of the last few years running on trails, running on a track is just a different world of suck. It’s so hot. Black tarmac, no shade, high 80s with air like a nice stew. I left a lot of extra moisture out there.

First lap was fast but I didn’t push it, kind of a warm up. 2-4 I flew. Slowed down a little at 5, and 6 was a slog. Took a longer rest and had a better performance on 7. Lap 8 I left it all out there and pushed as hard as I could. All the built up fatigue means there’s little chance of injury risk and it’s all effort. Finished strong, got kudos from a super jacked dude who was doing some GPP with a fellow super jacked dude. Looked like powerlifters with big totals. I’ll take that every time.

Lower legs are smoked.

1 Like
2718

7/30/23

Strength and Conditioning - W1/D7

Active Recovery

~3 mile walk w/30lb weight vest

Stretching and band work

Slight program deviation here, but still feel like I hit the intent of what was prescribed. It was the first truly nice day we’ve had in I can’t remember how long. The rain actually took the humidity away and we were left with a beautiful, warm (but not hot), breezy day. I couldn’t imagine spending even 20 minutes of it training inside.

2719

How do you feel the recovery days add to the training?

2720

7/31/23

Strength and Conditioning - W2/D1

SUPER SETS (press - band)

BTN press:
45x10
65x5
70x5
80x5
70x5x5

Band pull aparts:
9x10

SUPER SETS (pull - core/jump)

Trap bar pulls:
150x5
245x5
280x5
315x5
280x3x5

Incline standing ab wheel:
2x6
2x5

Box jumps:
3x3

10 minute pull up challenge: (overhand)
x59

EZ bar overhead extensions:
35x2x12
35x8
35x7

Dip bar leg raise:
x10

Sled backward/forward drag:
90x2x2x50m

Another solid workout in the bag. Liking this program despite all the setup and tear down that’s involved with it. I have an idea on how to streamline that a little though.

@bigpappafrance Hey man I couldn’t really say one way or the other, especially since I did a vest walk instead of airdyne work. Always good to be moving though.