2/29/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Squats:
135, 185, 205, 225, 245, 255x2
205x6x2
For 15 minutes:
150lb sand bag carry
17kg double KB snatches
Slam ball drag crawl
Inverted row
1 Like
3/4/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Dead lifts:
135, 225, 295, 345, 385, 345x2
295x6x2
EMOM x 20 minutes:
4 chins
8 pushups
5 KB front squats w/34kg
~1 mile walk
3/5/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Axle clean and press away:
50x10
85, 95, 105, 115, 125, 115x2
105x6x2
GIANT SETS (row - bench - lunge)
Single arm DB row:
70x5x12
Single arm DB bench:
50x3x10
50x8
50x5
Zercher reverse lunge:
80x5x8
3/6/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Treadmill run:
2 miles, 7.7mph, incline 1
Shin/calf raises
3/7/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Squat:
135, 185, 205, 225, 245, 265x2
205x6x2
GIANT SETS (row - press - carry)
Chest supported DB row:
50x4x10
50x1x12
Single arm KB press:
17kg x2x10
17kg x2x8
17kg x1x6
Sangbag carry:
150x5x2 laps
3/8/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Axle bench:
120, 140, 170, 190, 210, 200x2
180x6x2
GIANT SETS (chin - dip - crawl)
NG chins: (widest to narrowest grips)
4x10
1x9
Dips:
4x10
1x6
Animal crawls:
5 sets
1 Like
3/9/24
PM Workout
Axle curls
Tricep extensions
Shoulder raises
Band shrugs
Band crunches
3/11/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Dead lifts:
135, 225, 275, 325, 325x5
EMOM x 20 minutes:
4 chins
Odd minutes - 15 pushups
Even minutes - 10 goblet squats w/40lb
3/12/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Axle clean and press away:
80, 90, 100, 110x2x5
GIANT SETS (row - bench - lunge)
Inverted row:
5x12
DB flat bench:
55x2x10
55x2x8
55x1x6
DB reverse lunge:
40x5x8
3/13/24
PM Workout
~2 mile outdoor run
Hows training been going ?
3/15/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Axle bench:
120, 140, 170x3x5
Squat:
135, 185, 205, 225x2x5
EMOM x10:
150lb sandbag carry
Odd - NG chins: 5x8
Even - dips: 5x8
EMOM x10:
Turkish get up w/40lb DB
Odd - DB press: 35x5x6
Even - BB row: 155x5x6
@bigpappafrance Hey dude, it’s been fine I guess. Completely uninspiring stuff happening here. Feels that way most of the time too right now, just a general stuck in the mud vibe as far as training goes.
1 Like
3/19/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Clean and power jerk:
95x5
115x5
135x3, 2, 2
Clean and press away:
95x8, 6, 5
Mat pulls: (7)
135x5
225x5
315x5
385x5
315x3x5
NG chins: (widest to narrowest grips)
BW x10 (wide)
+25x6, 6, 5, 5, 5
BW x9 (wide)
Clean and push press each rep:
95x34x5 minutes
3/22/24
General update
Did some running and KB stuff the other day.
Did some dips and lunges today.
I’m so uninterested in continuing training these days. I’d almost rather sell off the equipment and bring on the heart disease. I’ve been waking up every few days with some kind of new ailment that just persists. I can barely use my left hand and I have zero recollection of an injury and my hips are searing. As soon as one thing heals another shows its face and I’m just about out of mental energy trying to figure out ways to work around it all.
I’ve had no energy for months now, I can’t remember the last time I was remotely excited to get out of bed. I fucking quit my workout today and cracked open a beer. I drank half and poured the rest out because that was a disgusting thing to do, but holy shit did I not realize how low I’ve been until this afternoon.
Idk what to do about any of it, just venting I guess. Maybe need to step away from the gym for a bit.
I think maybe some time focused on the “Other Fun Stuff” would do you well.
I had a 7 year break from lifting, after everything I was doing kept hurting me one way or another. I’d start making some progress, and then SI joint pain, or shoulder pain bad enough to wake me up, or my elbow would lock up and not move, or knees that would snap when I hit parallel and leave me in pain for a week or two.
Life stuff was also busy around the time, we built a house (I designed it, which meant I basically had to supervise everything) and I got married. Work wasn’t exactly stable either.
The break was a bit reluctant, but I was able to do a lot of other things I enjoyed; lots of hiking, getting outside, seeing new things and doing new things.
Eventually I made it back to lifting. In the intermittent years, I also learned a lot about my body and my own unique set of problems that were causing me pain. Where I was holding tension, where my body was moving weirdly, and a couple genuine medical issues.
So even though I feel like I’ve started from scratch with the lifting (and I do fight with my ego regularly), I’m in a much better place to monitor and correct and keep myself moving forward than I was 7 years ago.
Just some food for thought. Best of luck navigating this.
2 Likes
Is what you’re experiencing only limited to the gym or other parts of life as well (not wanting to get out of bed…). Lifting will always be there if you decide to take a break but maybe there’s a bigger picture that would need adressing as well?
1 Like
4/1/24
PM Workout
Ab wheel
Band pull aparts
Box jumps
Pull ups
Push ups
Split squats
Lower body mobility routine
Not going to bother listing sets/reps for a while. Spent the last week doing mostly yoga trying to loosen up. Didn’t seem to help all that much. Going to just do basic bodyweight work and dynamic mobility routines for a while. See if I can loosen up the problem areas so I can work them without having to endure pain. I also need to find a PCP and see if they can figure out the chronic, systemic, tendonitis. My wife seems to think my skeleton kept growing but my muscles and connective tissue stopped early. Out of all the patients she’s seen, from all demographics, I’m the only person that feels like they’re constructed of steel cables instead of human tissue she’s encountered.
@Silyak I appreciate the words man. Sorry for the late reply, I just had to get away from the log for a minute. I’d love to focus on “the other stuff” but there’s just no time right now unfortunately. Schedule should open up in a couple months, and hopefully that’ll coincide with my body getting right. All that other stuff is just as physically demanding as the gym usually haha.
@Koestrizer I think it’s a real chicken or egg thing man. Part of it is having a hard time being “lame” right now. My personal identity is pretty tied to being physically capable, and I feel like a fake right now. It seems to me like that’s dragging my energy down elsewhere in life, but I wouldn’t rule out the opposite and it somehow manifesting in my physical health.
I’m also a stubborn ass, so I’m refusing to accept that I could be this laid up by minor things. It’d be one thing if I broke a leg or blew out my shoulder, it’d be very obvious what was wrong. But the backlog of nickel and dime things I’ve just been living with that really aren’t severe on their own make me feel like a fool for complaining.
3 Likes
4/15/24
PM Workout
Trail jog
Mobility and box jumps
Over head press and core
3 rounds of pull ups, DB bench, ATG lunges
Band dislocates
Alright gang I’m back. Taking a little time away from real lifting and focusing on mobility was a good call. Feeling a lot better, mostly mentally but the physical aspect is going to come along.
I had to get my head screwed on right to get my body right, otherwise I don’t think I’d have really started a healing process.
I’ll log more detailed in the future, but most of my sessions are going to look like this for a while.
Going to get cardio in frequently, do some real basic 5/3/1 style main lifts, assistance is going to be circuit style with a quality of movement and muscle targeting vs rep totals focus, and I’ll be continuing the mobility work. I don’t think being so locked up is going to do me any long term favors.
I don’t have much conditioning work planned in here. When it comes down to it, I have a hard time finding ways to do brutal conditioning work that don’t leave me feeling physically impaired after right now.
Just going to focus on the can do’s for now, keep the mind right, get the body feeling right again, and relearn how to get after it.
1 Like
4/16/24
Various Workouts
3 walks with dog throughout the day
Mobility and box jumps
Trap bar lift and core
3 rounds of dips, inverted rows, DB RDL
Band shrugs
4/18/24
PM Workouts
Trail run
Mobility and box jumps
Bench, core, bpa
NG chins, DB press, reverse lunges
Tricep pushdowns
1 Like