Leg day. Elbows not feeling great, but will be more conclusive in the morning. Weight loss is reeeeeaaally showing up in these squats. 160 might now be off the table for a bit. It all feels like a chore.
Barbell Squat
60 kg x 5 reps
80 kg x 5 reps
100 kg x 3 reps
120 kg x 2 reps
140 kg x 2 reps
150 kg x 2 reps
150 kg x 2 reps
140 kg x 2 reps
120 kg x 10 reps
Ab Wheel (standing)
6 reps
Muscle-Up
3 reps
3 reps
3 reps
3 reps
4 reps
3 reps
3 reps
3 reps
3 reps
Leg Press
225 lb x 6 reps
405 lb x 6 reps
495 lb x 6 reps
585 lb x 6 reps
675 lb x 6 reps
765 lb x 8 reps (PR)
405 lb x 15 reps
Wake-up weight is now below 85, so I am probably going to stop pretty soon. Feel like I am just about in the sweet spot.
Will take a day off due to lack of time, but the elbows are a bit stiff and otherwise doing fine. No real pain. Whether this is due to dropping the standing OHP or other circumstances will require more testing. I absolutely blasted the muscle-ups yesterday, and that had no adverse impact.
Up is down and down is up. I will have to give it a few weeks before I can really conclude anything.
So right, day off yesterday. Today a basic pulling day, nothing fancy. The very last set of PUs sapped all my energy. Elbows feeling pretty good overall, so my hypothesis is still intactā¦hopefully that will hold up through a bench day tomorrow.
Machine MTS High Row
20 kg x 8 reps
25 kg x 8 reps
30 kg x 8 reps
35 kg x 8 reps
40 kg x 8 reps
Pull-Up
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
11 reps
12 reps
13 reps
14 reps
15 reps
Isolateral Plate Loaded Row
192 lb x 8 reps
192 lb x 8 reps
192 lb x 8 reps
192 lb x 8 reps
192 lb x 8 reps
192 lb x 12 reps
Preacher Curl
35 lb x 20 reps
35 lb x 18 reps
35 lb x 16 reps
35 lb x 14 reps
35 lb x 12 reps
35 lb x 10 reps
Blasted my biceps with the above, trying to minimize the rest between sets, but probably could have pushed harder. Ran for 6 minutes to top it all off.
Cheers mate. I find that ascending up the ladder like that is a great way to train pull-ups. And then when you REALLY are in shape, you can go back down the ladder for extra fun!
Oof, downside to limiting my alcohol consumption to only Friday/Saturday is that I wake up tired as shit. Which is also a good reminder of why I need to limit it in the first place.
Nevertheless, bench day. There is no rhyme or reason as to why my incline is slightly improving over the last few weeks - I mean, I am trying to improve it, but I shouldnāt really be succeeding. 90x15 is either a rep PR or a tie.
Barbell Incline Bench Press
45 kg x 5 reps
55 kg x 5 reps
70 kg x 5 reps
85 kg x 3 reps
95 kg x 3 reps
105 kg x 1 reps
117 kg x 2 reps
90 kg x 15 reps (rep PR?)
80 kg x 10 reps
70 kg x 10 reps
Muscle-Up
1 reps
2 reps
Machine Ab Crunch
30 kg x 10 reps
30 kg x 10 reps
Machine Chest Fly (Pec Deck)
100 lb x 8 reps
130 lb x 8 reps
145 lb x 8 reps
160 lb x 8 reps
175 lb x 8 reps
190 lb x 8 reps
130 lb x 12 reps
Triceps Pushdown
50 lb x 15 reps
55 lb x 15 reps
60 lb x 15 reps
65 lb x 15 reps
70 lb x 15 reps
50 lb x 15 reps
Everything after the inclines was just slightly difficult busy-work. Will have an off day tomorrow.
The pull-ups started out as suspect numero uno. But testing and adjusting did not seem to really change anything. I assume that everything I do is contributing to it in some way, shape or form, but I am hoping to narrow down the worst suspects so I have some kind of control over it.
The experiment continuesā¦Press Day today, no strict standing OHP. Started with seated DBs this time, and was fairly sure about the 40s even though I can count on one hand the times I have managed that. Getting the first one up was the problem, but the following reps were great. I often forget that I am actually better at repping DBs overhead.
Seated Dumbbell Shoulder Press
16 kg x 6 reps
20 kg x 6 reps
25 kg x 6 reps
29.5 kg x 6 reps
34 kg x 6 reps
40 kg x 6 reps
29.5 kg x 10 reps
Seated Barbell Press Behind Neck
30 kg x 6 reps
35 kg x 6 reps
40 kg x 6 reps
45 kg x 6 reps
50 kg x 6 reps
55 kg x 6 reps
60 kg x 6 reps
65 kg x 6 reps
50 kg x 10 reps
Muscle-Up
1 reps
5 reps
Upright Barbell Row
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps
Hopefully elbows will be okay-ish tomorrow for squats. Rand for 6 minutes at the end.
Thanks guys. I feel, however, that we need to re-visit the conversation about how stupid I look pressing those 40 kilo dumbbells. Looks like something you see in a Tom and Jerry cartoon.
Work for today was squats and legs. Elbows felt great from yesterday, but went progressively to shit as this session went on. The squats are not helping, and also I was arm weary so the muscle ups were not smooth. I should stop myself when they arenāt smooth, but my ego gets in the way sometimes.
On the other hand, was feeling good for squats today. Found out I can still hit 160, and 12 reps at 120 was pretty good, had a couple left in the tank. Then killed myself on the leg press, fun times.
Barbell Squat
60 kg x 5 reps
80 kg x 4 reps
100 kg x 3 reps
120 kg x 2 reps
140 kg x 1 reps
150 kg x 1 reps
160 kg x 1 reps
120 kg x 12 reps
Ab Wheel (standing)
7 reps
Muscle-Up
4 reps
4 reps
3 reps
3 reps
3 reps
Leg Press
225 lb x 8 reps
315 lb x 8 reps
405 lb x 8 reps
495 lb x 8 reps
585 lb x 10 reps
585 lb x 10 reps
585 lb x 10 reps
495 lb x 10 reps
495 lb x 10 reps
405 lb x 20 reps
315 lb x 20 reps
Will be interesting to see where things hurt tomorrow.
Couple needed days off, although I did run a bit on Friday. Today is shoulder day, twas okay I guess. I tried and failed to get the 42 kilo DBs up, which was lame, but 34 for 12 was pretty good.