Nononono…he is MY stalker. That does not preclude me from being YOUR stalker.
(I mean, you weren’t supposed to know I was stalking you)
1 Like
Ugh. Everything is balls and shit.
-
Barbell Incline Bench Press
- 35 kg x 5 reps
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 75 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 1 reps
- 115 kg x 1 reps
- 100 kg x 6 reps
- 90 kg x 8 reps
- 80 kg x 10 reps
-
Decline Barbell Bench Press
- 60 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 3 reps
- 100 kg x 12 reps
-
Cable Crossover
- 80 lb x 12 reps
- 100 lb x 12 reps
- 100 lb x 12 reps
- 80 lb x 12 reps
Feels like 5-10% of my body is offline.
5 Likes
Just been a weird week. My body has been all messed up since the last time I squatted 6 days ago or whatever, all achy and unwilling to heal or recover. Like my body is in rebellion for some reason, or could even be fighting off some asymptomatic covid or something like that. Took yesterday off just to get more rest. Still feeling sub-par, but maybe good enough to go squat today. It promises to be a complete shit-show. Stay tuned.
You are wise enough (read old enough) to know your own body. If it is not right then just rest and go for a walk.
2 Likes
Well today is “easy squat day”, which means I can just do whatever I feel like doing. I will slow down, stop or change gears if I don’t like what I am feeling. In any case, I definitely feel better today than I have in the last 5 or 6 days, so we will see what we see.
5 Likes
If I was so close to full capacity, I’d feel unstoppable, haha.
3 Likes
Well, 5-10% off of my usual 85%.
1 Like
That makes sense.
1 Like
Speaking of 85%, feeling much better today overall. The lower back is still an issue, but at least I didn’t feel like a weak little bitch. Had a little bit of a good morning hitch on the topset which aggravated things, and I could feel on my intended widowmaker set that I needed to take my foot off the gas. Could easily have powered through it, because 100 kilo feels like an empty bar these days, but no point in risking it.
-
Barbell Squat
- 20 kg x 3 reps
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 3 reps
- 120 kg x 3 reps
- 140 kg x 2 reps
- 160 kg x 1 reps
- 172 kg x 1 reps (PR)
- 100 kg x 10 reps
- 100 kg x 5 reps
-
Leg Press
- 135 lb x 20 reps
- 225 lb x 20 reps
- 315 lb x 20 reps
- 225 lb x 25 reps
-
Calf Press On The Leg Press Machine
- 135 lb x 20 reps
- 225 lb x 20 reps
- 315 lb x 20 reps
- 225 lb x 25 reps
-
Muscle-Up
- 2 reps
- 3 reps
- 3 reps
- 3 reps
-
Preacher Curl
- 30 lb x 15 reps
- 30 lb x 15 reps
- 30 lb x 15 reps
- 30 lb x 15 reps
- 30 lb x 15 reps
Oh right, and that was also a (double BW) PR. Pretty good rep. 379 pounds.
12 Likes
Jeez.
1 Like
I know. Curls on a leg day is pointless.
No, asshole:
1 Like
I talk about “backoff sets” frequently, and the trick here is that there is a psychological component to it. On the way up, the 100 kilo warmup feels a bit heavy on the unrack, and even 5 reps or whatever feel sucky. Then you proceed to a much, much heavier topset as a single or double or whatever.
When you then go to your backoff set, in this case all the way back down to 100…it feels like nothing, it almost flies off the rack. In my case, I am usually unbelted on the way up and belted on the way back down, which increases the effect. This is all baked into most 531 variations, although I definitely mess around with the numbers and %.
3 Likes
Just a regular old pulling day today. Was able to hit the prowler again as well…ideally I want to do this 2 or 3 times a week, but sometimes the space is taken up but crossfitters or just too many people in general. Same basic distances and weights, but fewer and shorter rests. Ugh.
-
Machine MTS High Row
- 25 kg x 10 reps
- 30 kg x 10 reps
- 35 kg x 10 reps
- 40 kg x 10 reps
-
Pull-Up
- 5 reps
- 6 reps
- 7 reps
- 8 reps
- 9 reps
- 10 reps
-
Isolateral Plate Loaded Row
- 102 lb x 6 reps
- 152 lb x 6 reps
- 192 lb x 6 reps
- 242 lb x 6 reps
- 282 lb x 6 reps
- 332 lb x 6 reps
- 382 lb x 6 reps (PR)
- 282 lb x 10 reps
- 192 lb x 15 reps
-
Standing Dumbbell Upright Row
- 9 kg x 10 reps
- 9 kg x 10 reps
- 9 kg x 10 reps
- 9 kg x 10 reps
-
Sled Sprint
- 15 m | turf | 35 kg
- 15 m | turf | 35 kg
- 15 m | turf | 35 kg
- 15 m | turf | 35 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 75 kg
- 15 m | turf | 75 kg
- 15 m | turf | 75 kg
- 15 m | turf | 75 kg
- 15 m | turf | 95 kg
- 15 m | turf | 95 kg
- 15 m | turf | 95 kg
- 15 m | turf | 95 kg
7 Likes
Feeling pretty good again. Lower back is still cranky, but feel like my mojo is coming back. As evidenced below.
-
Standing Barbell Shoulder Press (OHP)
- 35 kg x 5 reps
- 45 kg x 5 reps
- 55 kg x 5 reps
- 62.5 kg x 3 reps
- 72.5 kg x 3 reps
- 80 kg x 1 reps
- 92.5 kg x 2 reps (rep PR)
- 80 kg x 8 reps (rep PR)
- 70 kg x 8 reps
- 62.5 kg x 8 reps
-
Seated Barbell Press Behind Neck
- 30 kg x 6 reps
- 40 kg x 6 reps
- 50 kg x 6 reps
- 55 kg x 10 reps
-
Dumbbell Side Lateral Raise
- 8 kg x 10 reps
- 8 kg x 10 reps
- 8 kg x 10 reps
- 8 kg x 10 reps
The double at 92.5 was easier than the double at 90 5 days ago. Feeling pretty good about that.
9 Likes
Just stop that.
1 Like
No U.
1 Like
I keep telling myself not to do bench the day after a shoulder day, but it keeps not really being a problem. Minor soreness, but it doesn’t seem to impact performance. I need to improve the ROM slightly on that topset (these are like guillotine presses basically), but strength was there. The set at 105 is a rep PR by virtue of never having tried it before, but I felt it could have been better. Next time.
-
Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 75 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 1 reps
- 115 kg x 1 reps
- 125 kg x 1 reps (PR)
- 105 kg x 6 reps (rep PR)
- 95 kg x 8 reps
- 85 kg x 10 reps
-
Muscle-Up
- 1 reps
- 3 reps
-
Dumbbell Bench Press
- 18 kg x 8 reps
- 22.5 kg x 10 reps
- 27 kg x 10 reps
- 30 kg x 10 reps
- 34 kg x 10 reps
-
Triceps Pushdown
- 35 lb x 12 reps
- 45 lb x 12 reps
- 55 lb x 12 reps
- 65 lb x 12 reps
- 75 lb x 12 reps
- 85 lb x 12 reps
- 95 lb x 12 reps
9 Likes
Two weeks since last check-in.
Deadlift: Who gives AF
Squat: Good rep at 172
Decline: Still 145, still on the back burner.
Incline: Okay rep at 125
Press: 100 with a slight wiggle.
Still around 87 kilo morning weight, sometimes less. I had expected to hit a wall at this relative bodyweight much before this and therefore forced to consider changing things up…but it continues to work, so no reason to jump off the train. Some of this needs to be cleaned up a bit.
8 Likes
Little bonus pulling day today, kept it easy breezy. Should have been off instead, but I am forced to be off tomorrow anyway. Which means I can wait two days until I have to do my “hard” squat day, giving my back all the more time to heal. Tested it out with some basic ab rolls today, no issue there.
-
Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 10 reps
- 1 reps (50 seconds)
-
Isolateral Plate Loaded Row
- 102 lb x 10 reps
- 152 lb x 10 reps
- 192 lb x 10 reps
- 242 lb x 10 reps
- 292 lb x 10 reps
- 192 lb x 10 reps
-
Face Pull
- 30 lb x 10 reps
- 30 lb x 10 reps
- 50 lb x 10 reps
- 60 lb x 10 reps
- 70 lb x 10 reps
- 80 lb x 10 reps
- 90 lb x 10 reps
-
Ab Wheel (standing)
- 5 reps
- 1 reps
-
Machine Ab Crunch
- 40 kg x 15 reps
- 40 kg x 15 reps
-
Dumbbell Bicep Curl
- 13.5 kg x 10 reps
- 13.5 kg x 10 reps
- 11 kg x 10 reps
- 11 kg x 10 reps
4 Likes