Outside of competitors doing real competitions, is there really any other way? I don’t know either…
FWIW, I find your workouts to be weird, but impressive.
And I really say only the “weird” part tongue-in-cheek.
Beyond that, I’ll just say: Keep up the good work!
Boring ass pulling day, nothing special.
Morning Workout
Sunday, 25 February 2024 at 10.56
Seated Row (Machine)
Set 1: 20 kg × 8
Set 2: 25 kg × 8
Set 3: 30 kg × 8
Set 4: 35 kg × 8
Set 5: 40 kg × 8
Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps
Set 6: 8 reps
Set 7: 8 reps
Crunch
Set 1: 25 reps
Set 2: 25 reps
Crunch (Machine)
Set 1: 30 kg × 10
Set 2: 30 kg × 15
Set 3: 35 kg × 15
Set 4: 40 kg × 15
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Strong - Workout Tracker & Gym Log
Yesterday’s workout I took it easy, both because of the vacation layoff but also because I am under the weather. Nothing special, except that I tried to test the shoulder on inclines.
Afternoon Workout
Tuesday, 27 February 2024 at 15.03
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 80 kg × 5
Set 4: 90 kg × 3
Set 5: 105 kg × 3
Set 6: 115 kg × 1
Set 7: 130 kg × 1
Set 8: 135 kg × 1
Chest Dip
Set 1: 5 reps
Set 2: 10 reps
Set 3: 15 reps
Set 4: 20 reps
Muscle Up
Set 1: 3 reps
Incline Bench Press (Barbell)
Set 1: 20 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
Set 7: 90 kg × 3
Set 8: 100 kg × 3
Set 9: 80 kg × 10
Strong - Workout Tracker & Gym Log
Get well soon mate. And then get busy.
Still not feeling great, but good enough to go do something. Not much energy, and I could barely jump up on 46.5 inches. Still, it was work, if only a little.
Afternoon Workout
Thursday, 29 February 2024 at 14.57
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 3 reps
Set 9: 10 reps
Notes: 30,33,36.5,40,42,43,45,46.5,42
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 4 reps
Set 4: 5 reps
Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 10
Set 3: 0 kg × 12
https://strong.app.link/v27MlAsxAHb
That’s still a lot higher than I could jump, heck my knees hurt trying to run with my son last night.
Happy cake day too mate.
Yeah, it is weird thinking back to when I started jumping last summer…I remember saying how intimidating I thought 40 inches was. Now I am annoyed any time I don’t jump 48 inches or whatever.
On a related note, considering starting up some squats again. I am more or less certain that my past elbow troubles were squat related, though, so I am a little wary.
SSB an option?
I don’t know, the couple times I have tried it I found it to be awkward as hell.
Maybe make some time to adjust to it? Either than or front squats!
Will probably just start by testing out some regular squats and keep the volume low. Then we will see.
But today was a shoulder day. Tried some strict pressing…hurt less than last time I tried, but still not good. Did a bunch of HSPUs, which are more manageable and still very useful.
Afternoon Workout
Friday, 1 March 2024 at 14.46
Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 5
Handstand Push 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
Set 7: 11 reps
Set 8: 12 reps
Set 9: 13 reps
Set 10: 14 reps
Set 11: 15 reps
Set 12: 16 reps
Strong - Workout Tracker & Gym Log
Still tired and a bit drained, but the man-cold is fading. Not a bad day, not a good day, but I will take it.
Morning Workout
Saturday, 2 March 2024 at 11.31
Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 25 kg × 10
Set 3: 30 kg × 10
Set 4: 35 kg × 10
Set 5: 40 kg × 10
Crunch
Set 1: 25 reps
Set 2: 30 reps
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Set 4: 8 reps
Set 5: +8 kg × 3
Set 6: +8 kg × 3
Set 7: +8 kg × 3
Set 8: +8 kg × 4
Set 9: 6 reps
Crunch (Machine)
Set 1: 30 kg × 10
Set 2: 35 kg × 10
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 50 kg × 10
Set 6: 55 kg × 10
Set 7: 60 kg × 10
Strong - Workout Tracker & Gym Log
Nearly back to normal, and well enough to do some leg stuff. As mentioned, added some squats, I will keep the volume very low, at least for now. Funny how difficult 140 becomes when you stop squatting for a while.
Midday Workout
Sunday, 3 March 2024 at 13.50
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 1 rep
Notes: 30,33,36.5,40,42,43,45,46.5,48.5
Squat (Barbell)
Set 1: 20 kg × 3
Set 2: 40 kg × 3
Set 3: 60 kg × 3
Set 4: 80 kg × 3
Set 5: 100 kg × 3
Set 6: 120 kg × 3
Set 7: 140 kg × 1
Leg Press
Set 1: 61,23 kg × 8
Set 2: 102,06 kg × 8
Set 3: 142,88 kg × 8
Set 4: 183,7 kg × 20
Set 5: 142,88 kg × 20
Set 6: 102,06 kg × 20
Strong - Workout Tracker & Gym Log
An extremely average day. I tested inclines again, but the shoulder is not having it. I thought it might be improving a little, but it really isn’t. So enough of that.
Afternoon Workout
Tuesday, 5 March 2024 at 15.56
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 85 kg × 5
Set 4: 95 kg × 3
Set 5: 105 kg × 3
Set 6: 120 kg × 1
Set 7: 135 kg × 1
Incline Bench Press (Barbell)
Set 1: 30 kg × 5
Set 2: 40 kg × 5
Set 3: 55 kg × 5
Set 4: 70 kg × 5
Set 5: 85 kg × 3
Set 6: 95 kg × 3
Set 7: 80 kg × 10
Set 8: 60 kg × 10
Strong - Workout Tracker & Gym Log
Another mix of jumps and squats today. Jumps were bad, probably because I was unhappy with the shoes I was wearing. Whatever. Squats slightly better than last time, just added a rep to everything. Not really planning on getting great at these or anything, just need a jolt and need to improve some of my core strength on the posterior side of things.
Had more to do, but time ran out.
Afternoon Workout
Thursday, 7 March 2024 at 15.00
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Squat (Barbell)
Set 1: 40 kg × 4
Set 2: 60 kg × 4
Set 3: 80 kg × 4
Set 4: 100 kg × 4
Set 5: 120 kg × 4
Set 6: 140 kg × 2
Workout Notes: 30,33,36.5,40,42,43,45,46.5
https://strong.app.link/OeJ8RrE8LHb
Feel like I am getting some of my mojo back. Lot of reps here, cannot recall if this is a volume PR or not, but it is at least very close. 67? Yeah, must be.
Afternoon Workout
Friday, 8 March 2024 at 14.49
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Set 4: 9 reps
Set 5: 7 reps
Set 6: 7 reps
Set 7: 6 reps
Set 8: 5 reps
Set 9: 3 reps
Set 10: 3 reps
Set 11: 3 reps
Set 12: 3 reps
Set 13: 3 reps
Set 14: 3 reps
Set 15: 3 reps
Set 16: 6 reps
Crunch (Machine)
Set 1: 30 kg × 10
Set 2: 35 kg × 15
Set 3: 40 kg × 15
Set 4: 45 kg × 15
Set 5: 50 kg × 15
Set 6: 55 kg × 15
Set 7: 60 kg × 15
Strong - Workout Tracker & Gym Log
Jumps again, mixed in with some HSPUs. A bit hungover. Jumps were kind of meh, but I was mostly just trying to work. The HSPUs…started out so painful on the shoulder that I almost stopped. Eventually hit a PR, so whatever.
Morning Workout
Saturday, 9 March 2024 at 11.58
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 1 rep
Set 9: 2 reps
Set 10: 7 reps
Set 11: 9 reps
Set 12: 10 reps
Notes: 30,33,36.5,40,42,43,45,46.5,48.5,45,43,40
Handstand Push Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 10 reps
Set 8: 15 reps
Set 9: 32 reps
Set 10: 10 reps
Set 11: 10 reps
Set 12: 15 reps
https://strong.app.link/hHYx7fujPHb
Wasn’t supposed to do inclines at all, but some dude was on the decline bench when I started. For some reason it did not hurt as much as expected. Anyway, everything kind okay I guess.
Morning Workout
Sunday, 10 March 2024 at 11.58
Incline Bench Press (Barbell)
Set 1: 20 kg × 6
Set 2: 40 kg × 5
Set 3: 55 kg × 5
Set 4: 70 kg × 5
Set 5: 80 kg × 3
Set 6: 90 kg × 3
Set 7: 100 kg × 1
Set 8: 110 kg × 1
Set 9: 115 kg × 2
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 80 kg × 5
Set 4: 95 kg × 3
Set 5: 110 kg × 3
Set 6: 125 kg × 1
Set 7: 135 kg × 1
Set 8: 100 kg × 15
Strong - Workout Tracker & Gym Log
Four days off due to work, came back today and did leg stuff. Slowly ramping up the squats. Jumps were fine.
Afternoon Workout
Friday, 15 March 2024 at 14.31
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 1 rep
Set 9: 2 reps
Squat (Barbell)
Set 1: 40 kg × 5
Set 2: 60 kg × 5
Set 3: 80 kg × 5
Set 4: 100 kg × 5
Set 5: 120 kg × 5
Set 6: 130 kg × 5
Set 7: 60 kg × 10
Workout Notes: 30,33,36,40,42,43,45,46,48
https://strong.app.link/S6ym5fVpZHb
Slept like doodoo, and the results of the day mirrored this.
Morning Workout
Saturday, 16 March 2024 at 11.46
Muscle Up
Set 1: 2 reps
Set 2: 2 reps
Set 3: 2 reps
Set 4: 9 reps
Set 5: 3 reps
Set 6: +8 kg × 3
Set 7: 3 reps
Set 8: +8 kg × 3
Set 9: 5 reps
Set 10: +8 kg × 3
Set 11: 5 reps
Set 12: +8 kg × 3
Set 13: 5 reps
Crunch (Machine)
Set 1: 30 kg × 10
Set 2: 35 kg × 10
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 50 kg × 10
Set 6: 55 kg × 10
Set 7: 60 kg × 10
Set 8: 35 kg × 20
Set 9: 35 kg × 25
Strong - Workout Tracker & Gym Log