I am really confused here. You’re not Danish afterall.
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I’m mostly never Danish, that is correct.
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Is Boris not Trumpy enough for you?
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Did more cardio yesterday, but took the day off today. Covid test negative, so I guess I can go to the gym tomorrow. Youngest boy still negative. His older brother who tested positive is doing pretty good, though he has lost his sense of smell apparently.
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Try bulgarian split squats.
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Yep and make them really high reps.
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I thought we were supposed to be friends.
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Went to the gym today. Kind of off my weekly plan now after having been isolated for a few days, but figured I could just do some bench. Played it a bit conservative, because I should have considered bumping everything up at least 2.5 kilo on the declines. Decided not to after having this strange week, maybe I wasn’t ready for it. In hindsight, I definitely could have. 130 was once again relatively easy.
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Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 5 reps
- 95 kg x 3 reps
- 110 kg x 3 reps
- 120 kg x 1 reps
- 130 kg x 1 reps
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Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 75 kg x 3 reps
- 85 kg x 3 reps
- 95 kg x 1 reps
- 105 kg x 1 reps
- 75 kg x 8 reps
- 75 kg x 8 reps
- 75 kg x 8 reps
- 75 kg x 8 reps
- 75 kg x 8 reps
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Dips - Chest Version
- 10 reps
- 15 reps
- 15 reps
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On the other hand, the inclines felt relatively challenging. I think they will always feel that way for me.
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Catching up on some squats today. Decided to restart TM style, and moved everything up 5 kilo. It all felt like balls. Core and lower back feeling cranky, and some issue in my left hip/inner thigh that won’t quite go away. Did only the bare minimum on the backoff sets, just didn’t have more in me today. But whatever, it all went up and down like it was supposed to.
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Barbell Squat
- 80 kg x 5 reps
- 90 kg x 5 reps
- 105 kg x 5 reps
- 120 kg x 3 reps
- 130 kg x 3 reps
- 145 kg x 1 reps
- 155 kg x 1 reps
- 120 kg x 5 reps
- 120 kg x 5 reps
- 120 kg x 5 reps
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Machine Hack Squat
- 45 lb x 8 reps
- 135 lb x 8 reps
- 185 lb x 8 reps
- 135 lb x 8 reps
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I am in this weird place where nothing is good enough. I seem to do this every December. Probably somehow related to that seasonal depression thing some people get, but for me it always manifests into changing some shit, like an early New Years resolution. In particular I can’t stop thinking about how my body just cannot permanently adapt to the heavy squats. One week they’re great, the next week they feel like my skeleton is going to break into a hundred pieces. Maybe my body is trying to tell me I am too old for that shit? Anyway, I am considering changing things up somehow. In the meantime, today is a press day. Kinda okay, kinda shit.
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Standing Barbell Shoulder Press (OHP)
- 35 kg x 5 reps
- 45 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 70 kg x 3 reps
- 75 kg x 1 reps
- 85 kg x 2 reps
- 60 kg x 17 reps (rep PR?)
- 60 kg x 8 reps
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Muscle-Up
- 2 reps
- 1 reps
- 2 reps
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Preacher Curl
- 30 lb x 20 reps
- 30 lb x 20 reps
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85 for a double, but felt a little harder than it shoulda. 60 for 17, but I was really hoping for 20. I can probably do it if I don’t go heavy first.
Did some lateral raises too, but didn’t feel like writing it down.
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Do you think the fact you live in the dark all day plays a part here. Do you supplement with Vit D ?
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Yeah, I would say that I am definitely not a fan of winter and the dark period. My favorite day of the year, no exaggeration, is the day the clocks move forward again in the spring. So that is probably part of it. And no, I have not been taking vitamin D, but it appears I have some laying around, so that is a fine suggestion.
Moreover, when it comes to training, I seem to be on a six month cycle where I use the second half of the year to bulk up a bit and get stronger. I inevitably do get stronger, but by the time December comes around I feel fat, lazy and out of shape. Like I am not sure that is who I want to be. Like maybe the gains are not really worth it and I feel out of balance.
I have no doubt the two things are somehow related to each other. But knowing it doesn’t change how I feel about it.
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Mate if you are not taking Vit Then deff start. I take 5 (1000 ui) capsules a day. Plenty of articles suggesting it is a must take if you are training hard.
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Probably ur SRA stimulus recovery adaption cycle given all factors (training/program, recovery ability, being a little old etc.) is longer than a week. Plenty of lifters alternate heavy light so they can train frequently while allowing for recovery
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The feels accurate in my case, but only as pertains to the lower body stuff. Definitely something to think about.
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Ye all different SRA curves going at once for each movement and muscle group. Maybe every other workout hit a light day using a squat variation that will still challenge u with less overall volume/weight
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In any event, until I figure things out more specifically, I am deciding at least I need to be a bit more active and athletic. I might try to maintain general strength levels without all the shit that tends to burn me out, and then add it some (gulp) cardio and some other interesting things.
Anyway, pull day today. Kept it easy and slow.
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Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 10 reps
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Isolateral Plate Loaded High Row
- 90 lb x 10 reps
- 140 lb x 10 reps
- 180 lb x 10 reps
- 230 lb x 10 reps
- 180 lb x 10 reps
- 90 lb x 20 reps
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Seated Cable Row
- 75 lb x 12 reps
- 90 lb x 12 reps
- 105 lb x 12 reps
- 120 lb x 12 reps
- 135 lb x 12 reps
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And no time like the present to start adding in some stuff. I got on the treadmill and alternated walking, running. Nothing serious, just to get things moving a bit.
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Do you really take 1000 µg Vitamin D3 a day? That is way more than what is recommended up here. (10-20 µg to prevent some diseases ~100µg as a max daily dose.)
I take 5000 IU Vitamin D3/day and still barely manage to not fall within the “deficient” range. Unless one lives in a warm climate and spends all day in the sunshine, I think supplementation is a good idea.
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Oh, now I get it it - I misread ui as ug - 1000 ui would be around 25 microgram.
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