Squatting the day after running kinda sucks lol. Hips are tight and my lower legs feel pretty beat up - some weak shit considering I didn’t run that far. Going to have to get better!
Bought an ab rollout wheel, so much better than using a bar in my basement.
I want to switch to 5/3/1 programming so bad, but I told myself I was going to see the CT program I got on all the way through before switching. Must stay committed!
A. Bench
45x10
115x5
135x5
160x3
160x3
160x3
160x3
B. Wide bench
135x5
145x4
155x3
165x2
175x1
Was planning on doing a bit more but I need to clean out and reorganize my garage today. Lots of fairly heavy stuff to move around and I didn’t want my arms to be jello trying to lug it about all by my lonesome haha
Roommate got one of those rear wheel stands for my road bike. I don’t love it, but I don’t hate it either. Got real sweaty and my quads were barking so I’ll call it a win. Haven’t ridden in a looong time. This should be a nice little addition for the upcoming winter.
A. Squat
45x10
135x5
155x5
185x5
200x3
200x3
200x3
200x3
B. Hi bar squat
155x5
165x4
175x3
185x2
195x1
C1. Zercher squat (from pins at 7)
225x10x1
C2. Reverse crunch
3x10
C3. Drag curl
45x3x10
C4. Plank
3x10sec
Squats felt a little wonky today. Hi bar felt more stable which is pretty odd for me.
Giant set at the end was nice. Going to start doing more stuff like this with assistance once I switch to 5/3/1 templates (soon!). Drag curls suck, won’t be doing those again.
A. Bench
45x10
115x5
135x5
160x3
160x3
160x3
160x3
B. Press
45x10
75x5
85x4
95x3
105x2
115x0x2
65x10
C. Dips
BWx10x5
Bench felt real good today, my press did too until I missed 115, twice! TBH it’s my personal best so I’m not surprised I didn’t get it. I think there’s something mental about that weight though, I’ve missed it so many times (only ever hit it once) it might be fucking with me haha. I’ll get there.
I need a dip attachment for my rack or dip bars. I laid two barbells across the safety pins to do them today, certainly works but not an ideal setup. Takes up too much equipment and the spacing is a bit wide.
Put the barbells in a V if you can. Then you can move forward and backwards until you find the right width. It’s actually something Lee Boyce recommends for taller people when the standard dip station doesn’t put the joints in the right spots.
I did this for the later sets and it felt a lot better. Had to work a little harder to keep the bars from rolling since they weren’t pinned against the rack anymore but my shoulders thanked me for it.
A little slower today but had a running partner so it was more enjoyable. Ran 2.75 miles and walked .75. Didn’t do the regular interval thing and it was a nice change of pace (literally and figuratively).
Got some hiking in over the weekend. Did the Welch and Dickey loop with my girl and roommate. I’ll get a couple photos posted here later, views were fantastic this time around.
Edit: Here’s the best view from the hike (IMO) this is the ridge heading down.
A. Squat
45x10
135x5
155x5
185x5
210x1
210x1
210x1
B1. Front squat
135x5
145x4
155x3
145x5
155x4
165x3
B2. Ab rollout
5x6
1x9
B3. BB curl
45x5x6
45x9
Weird day today, mentally was equipped to lift but my body was telling me to lay down and nap. I ignored it and had a nice session, so fuck yeah. Had a big interview today for a new job so maybe that had something to do with it, though I’d expect the opposite (mentally draining). Killed the interview, had a good lift, giant set at the end was nice - I’ve been missing this kind of thing from my training.
A. Bench
45x10
115x5
135x5
155x2
165x1
165x1
165x1
B. Wide bench
135x5
145x4
155x3
145x5
155x4
165x3
C1. Lateral raise
10x2x10
10x1x15
C2. Band pushdown
"50"x2x10
"50"x1x14
"35"xTHE PUMP
C3. EZ front raise
35x2x10
35x1x8
Felt really good today. Bench was flying off my chest, I think I’m getting leg drive down better and it’s showing. Maybe I’ll be able to break the 200 barrier in a few weeks!
My shoulders were screamin during the giant set (good, good) and I felt like they were taking away some tri stimulation so after the last set of front raises I grabbed one of the two bands I was using and repped out until THE PUMP.
A. Squat
45x10
135x5
155x5
185x5
210x2
210x2
210x2
B1. Hi bar squat
145x5
165x4
185x3
155x5
175x4
195x3
B2. Toes to bar
6x5
B3. Hammer curls
15x6x10
C. Back raises
1x20
Got to go to the gym at the university down the street from me tonight, buddy who’s a grad student is in town. Was so nice to jump onto a box! Easy on the knees, can’t do them at home because my ceilings are so low, almost hitting my head as it is.
Also got to curl some DB’s, rad. Back raises felt nice after squatting too, I need to get one for my basement.
Played a couple games of 2v2 bball. Love the game but I’m so friggin bad at it.
Put 95 on for my lest set of press and failed, surprised me 'cause I can always hit this weight. Then I failed it again. I was a bit confused, and fairly annoyed. Was gonna strip the weight and call it but then said fuck that, grabbed the bar and knocked out 3 pretty good reps. Pretty sure I said something along the lines of “yeah fuck you” as I racked it. That felt good. Lots of RATM, Tool, and APC this morning.
5 Medball underhand toss
10 Straight arm pulldowns
A. Dead
45x10
135x5
185x5
225x5
275x2
295x2
295x2
295x2
B. Row
135x5
145x4
155x3
145x5
155x4
165x3
C1. Chin up
BWx8
BWx8
BWx10
C2. SLDL
90x10
90x10
90x10
Nice lift today, everything felt really strong despite a weekend of poor sleep and nutrition. Used 45lb plates for the SLDL instead of the loadable DB’s cause I’m lazy. I should really use the DB’s for the stretch but I can pause the plates on the floor if I want which was nice for today.
Got all this wrapped up in just over 30 minutes, felt great, love these giant sets. Changed my set up a little bit on the squat and felt a lot more stable and rigid, could definitely move more weight this way but I built fatigue faster. This will probably pay off sooner than later, so, gonna stick with it.
Noticed a lot more power in my med ball tosses today, which, whoop-de-doo lol but it felt cool.
I seemed to have gained a lot of flexibility in my hamstrings back suddenly. My porkthreads are usually pretty tight and I have trouble getting close to my toes but this evening I was able to touch them without much issue. When I was younger I could put my wrist on the floor with locked knees, but my legs were also toothpicks.
