It’s a good question, but I guess it is something I never think about. I am used to it, so I don’t even notice.
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Majorly dragging ass today, so I could not really give the experiment a fair shake today. Just half-assed. Maybe that is a sign that it is not a good idea, I dunno. But just super tired today for various reasons. Fine.
Afternoon Workout
Tuesday, 23 April 2024 at 15.13
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: 2 reps
Set 9: 10 reps
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 5 reps
Set 9: 3 reps
Workout Notes: 30,33,36.5,40,42,43,45,46.5,43
https://strong.app.link/Ks4cMtw41Ib
1 Like
Ugh, just feel like everything is so mediocre right now.
Afternoon Workout
Wednesday, 24 April 2024 at 15.22
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 1
Set 7: 110 kg × 1
Set 8: 90 kg × 13
Chest Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: +11,34 kg × 5
Set 4: +20,41 kg × 5
Set 5: +40,82 kg × 8
Set 6: +20,41 kg × 15
Set 7: 20 reps
https://strong.app.link/h2IG3FSP3Ib
3 Likes
Better today, think I have just been tired and fatigued.
Afternoon Workout
Friday, 26 April 2024 at 14.44
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: 2 reps
Set 9: 3 reps
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
Set 7: 15 reps
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 3 reps
Set 8: 3 reps
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 × 20
Set 5: 142,88 kg × 20
Set 6: 102,06 kg × 25
Set 7: 61,23 kg × 30
Workout Notes: 30,33,36.5,40,42,43,45,46.5,48.5
Strong - Workout Tracker & Gym Log
2 Likes
Another pretty decent day. Set a minor PR on the HSPUs (I guess this is an insane number, but it doesn’t seem like a big deal), and that was a tough bit of work. I did some db presses afterwards just to just pain levels, and was surprised that the shoulder pain was okay, although not 100 percent. Strength pretty good considering I had already destroyed my shoulders.
Midday Workout
Saturday, 27 April 2024 at 12.00
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: 41 reps (PR)
Set 8: 10 reps
Set 9: 10 reps
Set 10: 20 reps
Ab Wheel
Set 1: 6 reps
Muscle Up
Set 1: 5 reps
Set 2: 5 reps
Crunch (Machine)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 8
Set 2: 20 kg × 8
Set 3: 25 kg × 8
Set 4: 30 kg × 8
Set 5: 34 kg × 8
Strong - Workout Tracker & Gym Log
4 Likes
Felt good today, but lacking in pop and power for some reason. Oh well. Did okay work on the squats, which I am only doing every week or two to keep my posterior chain sturdy-ish.
Afternoon Workout
Monday, 29 April 2024 at 15.05
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 1 rep
Set 7: 2 reps
Set 8: 2 reps
Squat (Barbell)
Set 1: 40 kg × 3
Set 2: 60 kg × 3
Set 3: 70 kg × 3
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 3
Set 7: 110 kg × 3
Set 8: 120 kg × 3
Set 9: 130 kg × 3
Set 10: 70 kg × 30
Workout Notes: 30,33,36.5,40,42,43.5,45,46.5
Strong - Workout Tracker & Gym Log
3 Likes
Another day where I feel good, but my power seems to be missing. I suppose I am comparing myself unfairly against the version of myself that is not in a small calorie deficit. In any case, I did not push the inclines at all and made up for it a little bit on the dips.
@simo74 will probably throw his bowl of chili at the wall if he sees this rep scheme. It was actually quite tough.
Afternoon Workout
Tuesday, 30 April 2024 at 15.10
Incline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 75 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 105 kg × 1
Set 7: 90 kg × 10
Set 8: 70 kg × 15
Chest Dip
Set 1: 5 reps
Set 2: 10 reps
Set 3: 15 reps
Set 4: 20 reps
Set 5: 25 reps
Set 6: 30 reps
Set 7: 25 reps
Set 8: 20 reps
Set 9: 15 reps
Set 10: 10 reps
Set 11: 5 reps
Strong - Workout Tracker & Gym Log
2 Likes
You ever throw weight on the dips? I’ve been loading them up doing DC and quite shocked how much you can keep adding weight to that movement.
1 Like
Yeah, literally did so last week. Have been trying to protect my shoulder, though, so only doing it once in a while.
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The rep scheme on bench looks good, work up to a heavy single and then drop back for some volume. I have used this approach in the past.
The rep scheme on dips is fkn insane. I really am not sure what this is training other than to get really good at doing lots of sets and reps of dips. But as I have said before, if you enjoy it and feel it works for you, then play on.
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Yep, the insanity is the point in this case.
Today’s session was just a placeholder of “doing stuff” because I have too much accumlulation of leg fatigue to do anything worthwhile. I may have to change the paradigm again and go back to more jumping and less strength stuff.
Midday Workout
Thursday, 2 May 2024 at 13.01
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
Set 9: 2 reps
Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 10
Set 3: 0 kg × 15
Workout Notes: 30,33,36.5,40,42,43.5,45,46.5,43.5
https://strong.app.link/asWgKybUgJb
2 Likes
Have to be patient with my results these days, because I am in a more or less constant (albeit minor) calorie deficit, and it is impacting my recovery. Have to stay the course.
Afternoon Workout
Friday, 3 May 2024 at 15.00
Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 25 kg × 10
Set 3: 30 kg × 10
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Set 4: 8 reps
Set 5: 3 reps
Set 6: 4 reps
Set 7: 5 reps
Set 8: 3 reps
Set 9: 4 reps
Set 10: 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
Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 1 rep
https://strong.app.link/40WgRrhHiJb
2 Likes
Quick one today, and still not re-covered enough. Still set a PR on the HSPU, and I am starting to be happy with the condition of my shoulder. More DB OHPs without much pain. And 30x15 is pretty good, considering I obliterated myself with the HSPU PR. I think my shoulders are as strong as they ever were, even at this low weight.
Midday Workout
Saturday, 4 May 2024 at 12.01
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 42 reps
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 6
Set 2: 20 kg × 6
Set 3: 25 kg × 6
Set 4: 30 kg × 6
Set 5: 34 kg × 6
Set 6: 30 kg × 15
Strong - Workout Tracker & Gym Log
1 Like
Little bit better today. A bunch of reps at a decent height.
Morning Workout
Sunday, 5 May 2024 at 11.57
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 2 reps
Set 10: 2 reps
Set 11: 5 reps
Set 12: 12 reps
Set 13: 12 reps
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Workout Notes: 30,32.5,35,37.5,40,42,42.5,44.5,45,47.5,45,42.5,41
Strong - Workout Tracker & Gym Log
3 Likes
Oddly precise.
2 Likes
It is just the direct paste from the app I use
1 Like
Good day today, objectively speaking. But I wonder if @simo74 and @alex_uk will approve of my rep scheme? I am still learning the proper etiquette for dipping.
Afternoon Workout
Tuesday, 7 May 2024 at 15.11
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 1
Set 7: 115 kg × 2
Set 8: 90 kg × 14
Chest Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: +11,34 kg × 5
Set 4: +20,41 kg × 5
Set 5: +31,75 kg × 5
Set 6: +40,82 kg × 10
Set 7: +20,41 kg × 20
Set 8: 25 reps
Set 9: 20 reps
Set 10: 10 reps
Strong - Workout Tracker & Gym Log
4 Likes
Bench looked good. Dips looked like a count of how many times @alex_uk dipped his packet of bulk up biscuits in his tea.
3 Likes
Man, and here I thought I just needed to add weight to get your approval. You’re like my father.
Good joke, though.
3 Likes
Seriously though 10 reps at +40 is no joke. Nice work sir.
2 Likes