Just rolling along. The same routine I have been doing for shoulders. Finally got the courage up to try the 42s. Needed a spot getting them up, but then repping them was easier than expected. So went from not knowing if I could even press them to smashing a PR.
Then hit more box jump PRs. Funny how terrifying 40 inches looked a couple months ago, now I can fly up to it.
Ohp
Monday, 3 July 2023 at 12.14
Overhead Press (Barbell)
Set 1: 30 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 3
Set 6: 80 kg × 3
Push Press
Set 1: 90 kg × 2
Set 2: 100 kg × 1
Set 3: 110 kg × 1
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 22,5 kg × 6
Set 3: 27 kg × 6
Set 4: 32 kg × 6
Set 5: 38 kg × 6
Set 6: 42 kg × 10 (absolute PR)
Set 7: 30 kg × 12
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 5 reps (42 inch rep PR)
Set 6: 12 reps (40 inch rep PR)
This sounds like a familiar conversation…this is with full back support. I even put the back of the bench at a little bit of an angle to facilitate getting the DBs into position. Seriously, just getting the first rep up is the biggest problem at these weights, so it wouldn’t be remotely possible without back support (and a spotter). In fact, the pressure on the rest of the body is so intense that my hips are both sore today from pushing down into the floor. Equal and opposite reaction sort of thing.
So hips still annoying me even after a day off, so I had no choice but to go easy today. Good thing, because 200 barely came off the ground. Everything hurts today. Very annoying to have such a shit day after weeks of PRs.
Dead
Wednesday, 5 July 2023 at 14.40
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 200 kg × 1
Set 8: 100 kg × 10
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Lat Pulldown (Machine)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 80 kg × 8
Set 6: 90 kg × 8
What is this foul word you speak, and why do you hate me so much?
I appreciate the sentiment, but I am too competitive for my own good, and I would obsess waaaaaay too much about something like this. Besides, I already have enough aches and pains and am not looking to add to them.
Speaking of aches and pains, still not doing fabulous, so had a fairly pedestrian day on the bench. I think 117.5 for a triple is either a rep PR or a tie, but I thought the reps were not great. Backoffs were good, 100 is a good starting weight for those.
Midday Workout
Friday, 7 July 2023 at 13.44
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 117,5 kg × 3
Set 8: 100 kg × 8
Set 9: 95 kg × 8
Set 10: 90 kg × 8
Chest Dip
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 11 reps
Set 8: 12 reps
Set 9: 13 reps
Set 10: 14 reps
Set 11: 15 reps
Today turned out well. Felt pretty okay, and warmups were striong. Hit 180 for a double, and I felt the reps were decent…surely better than the crappy single from last week. So that is a clear PR. Then hit a rep PR at 150, but honestly this feels like an awkward weight for repping. I would rather do fewer reps with more weight or more reps with fewer weight.
Squat TM
Saturday, 8 July 2023 at 11.54
Squat (Barbell)
Set 1: 65 kg × 5
Set 2: 85 kg × 5
Set 3: 100 kg × 5
Set 4: 120 kg × 3
Set 5: 140 kg × 3
Set 6: 160 kg × 1
Set 7: 180 kg × 2 (PR)
Set 8: 150 kg × 10 (rep PR)
Leg Press
Set 1: 61,23 kg × 10
Set 2: 102,06 kg × 10
Set 3: 142,88 kg × 10
Set 4: 183,7 kg × 10
Set 5: 224,53 kg × 10
Set 6: 142,88 kg × 15
Set 7: 102,06 kg × 20
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 4 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 4 reps
Set 7: 3 reps
Seated Leg Curl (Machine)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Set 5: 40 kg × 10 Strong - Workout Tracker & Gym Log
Feeling a bit beat-up today and a little short on time. No push presses, just a quick warmup with the barbell and then work on the dumbbells. Despite not feeling strong, I managed to get the 40s up without a spotter and repped them like it was no biggie.
Ohp
Monday, 10 July 2023 at 16.24
Overhead Press (Barbell)
Set 1: 30 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 3
Set 6: 80 kg × 4
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 8
Set 2: 22,5 kg × 8
Set 3: 27 kg × 8
Set 4: 32 kg × 8
Set 5: 36 kg × 8
Set 6: 40 kg × 12
Set 7: 30 kg × 12
Set 8: 27 kg × 12 Strong - Workout Tracker & Gym Log
I am just using the free version, and I do not know what I am missing other than not being able to save more than 3 programs. Which is fine for me, I only really do basic stuff.
Not enough sleep, but didn’t seem to matter much for my deadlifts. Managed to tie my PR from a couple weeks ago with a triple at 200. Took it easy from there, because I have to squeeze in box jumps today (normally do them on shoulder day). Thought I was going to struggle, but instead hit a new PR twice at 45 inches. Ran out of time and energy after that.
Dead
Wednesday, 12 July 2023 at 14.44
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 200 kg × 3
Set 8: 100 kg × 10
Calf Press on Seated Leg Press
Set 1: 30 kg × 15
Set 2: 40 kg × 15
Set 3: 45 kg × 15
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 1 rep (PR at 45)
Set 8: 1 rep (did it again)
Set 9: 5 reps
Do you think you are seeing some benefit or carry over from box jumps to other lifts ? For me a few low jumps as part of a warm up is OK but doing anything at this height wouldn’t be worth the potential risk to my already cactus knee.
Well, yeah, I am pretty convinced that it carries over. In both directions. My jumps help my squats, which help my deads which help my squats which help my jumps. And so on. All three of these things are in PR territory for me in one way or another…and while there are other factors involved, I can trace things back to when I added the box jumps in. I doubt it is coincidence.
YMMV, but I always find that doing MORE things that stress my knees makes them healthier.
Also, I would pay money to see a video of you trying to jump on a 45 inch box . So get working, son!
Yeah, but that is running stress, which I have always assumed was terrible for knees. Just endless pounding of the joints with as little muscular support as the runner can get away with (the fewer the muscles, the better the runner). I think all the stuff I am talking about is curative in nature, minus the occasional niggles or real injuries that can occur.
Did a basic bonus upper body pull day yesterday, nothing special. I seem to be going well with just doing this every three weeks or so, and then just throwing in the occasional shit during my normal workouts. It has proven very successful in managing my elbow pain…which I don’t talk about much anymore because it has become a near non-factor. Shoulder is also better, but not perfect. None of it is holding me back with anything, which is the main thing.
Afternoon Workout
Thursday, 13 July 2023 at 14.57
Seated Row (Machine)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 20 kg × 20
Set 4: 20 kg × 20
Set 5: 30 kg × 20
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Lat Pulldown (Machine)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 80 kg × 8
Iso-Lateral Row (Machine)
Set 1: 22,68 kg × 8
Set 2: 22,68 kg × 8
Set 3: 43,09 kg × 8
Set 4: 43,09 kg × 8
Set 5: 63,5 kg × 8
Set 6: 63,5 kg × 8
Set 7: 83,91 kg × 8
Set 8: 83,91 kg × 8
Set 9: 63,5 kg × 15
Set 10: 63,5 kg × 15
Set 11: 43,09 kg × 15
Set 12: 43,09 kg × 15 Strong - Workout Tracker & Gym Log
. So get working, son!