Day 4 of half-assed glute challenge:
Ok so it’s been awhile since I did bulgarian splits squats, cuz I did something a couple of years ago to my knee doing them, and I’ve been a bit shy.
B Split Squats - 25 ea leg = 10/10/5
To be honest, without my shoes, I had to hold onto something for the first set.
I have to split these up also, and the one leg bridges. My hammies will cramp up. I split the squats/ hip thrusts because I have a kid a pets…lol
Hmm hammies not supposed to cramp. Kid-a-pets, I like that description. Oops I’d best get to the gym before time flies away from me.
Today was a try-again-tomorrow day. I was finding everything else to do, thinking I had time in the gym. Even had to tempt myself with some coffee
So got up half way to my warm up, and just couldn’t keep things tight, even 75lbs
Sumo warm up
1,2,3,4,5, meh - 75lbs
6 - 95 lbs
4 - 125 lbs
5 - 150 lbs
BAH!!!
Trapbar row
2 x 6
stopped feeling lats
Assisted Pull ups
3 x 5 - 60lbs
these felt alright
Assit dips
2 x 6 - 90 lbs
meh
But last night I was dead tired after the last dog walk, and trigger points are a tiny bit sensitive.
Sumo’s
Warm up
10-75 lbs
8-95 lbs
6-125 lbs
4-155 lbs
2-175 lbs
2-185 lbs
Week 3 Session 3 (I’m using the word ‘week’ loosely in this instance)
Worksets - (3 paused eccentrics)
3 x 5 - 145 lbs
Bicep curl pronated @ top
2 x 10 - 12.5 lbs ea
Meh again. I don’t like mornings, they are the worst for the pain. Felt it in all my joints, even in my teeth, and don’t talk to me about my ribs. No cleans for me today. Have been doing rib breathing all day today. It gets better after taking the gabapentin, but still. I’ve been trying to do some quick meditation in the mornings until it passes. Whine whine moan moan!!!
Anyhoo…
MP
2 x 10 - empty bar
Push presses
3 - 75 lbs
1 - 80 lbs
Week 3 - Session 3
1 very lazy Clean + 5 Front Squats (3 paused eccentrics)
3 x 5 - 75 lbs
everything was fine and challenging but the ribs were not happy
Tried that Key press thing. Doesn’t aggravate the shoulder as much as the normal grip but still bothers it. I did 2 sets and left it at that.
2 x 10
Key Press - 10lbs ea
Tri Pull Down - um think it was 17.5 lbs
Hope you get to feeling better.
Thanks, just one of those things that come and go with me. The beat goes on!!!
I felt a lot stronger today, upped my starting warm up wait(weight not wait). Mainly to decrease the number of times I have to change the bumpers. Ribs were still iffy.
I’m only doing 2 x 2 sec pauses on the concentric portion of sumos. 3 just doesn’t feel right like on the eccentric portion. But the pauses do help with keeping the chest up.
Sumo’s
Warm up
10-95 lbs
8-125 lbs
6-155 lbs
4-175 lbs
2-185 lbs
Week 4 Session 1
Worksets - (2 paused concentrics)
3 x 5 - 145 lbs
Trapbar row
3 x 6
stupid traps kept taking over on last set
Bicep curl pronated @ top
1 x 10 - 12.5 lbs ea
1 x 6- 12.5 lbs ea
meh now right wrist feels funny at the top pronated turn
I then had to run to do a dog walk. But I had a great programming tutoring session this morning, maybe I do like teaching.
Story of my life right there. [quote=“minimaltechno, post:966, topic:175015”]
Tried that Key press thing. Doesn’t aggravate the shoulder as much as the normal grip but still bothers it. I did 2 sets and left it at that.
[/quote]
I was wondering about that. I like the DB Neutral Press but I want to try this variation.
The neutral one bothered my shoulder less, especially if I do it off the floor[quote=“Powerpuff, post:970, topic:175015, full:true”]
Story of my life right there. [quote=“minimaltechno, post:966, topic:175015”]
Tried that Key press thing. Doesn’t aggravate the shoulder as much as the normal grip but still bothers it. I did 2 sets and left it at that.
[/quote]
I was wondering about that. I like the DB Neutral Press but I want to try this variation.
[/quote]
Well they all bother my shoulder, pooey. Neutral grip when pressing off the floor is the least hurty.
Not sure if we are all just lat-challenged or what. Is it from sitting at a desk?? I know my ribs have been killing me these past two days and I think it’s from having to sit more than usual.
Have not lifted in two days, working more, by the time I get around to having time for the gym my ribs kill me. Only two more days of lifting as well.
Crazy busy day to not remember to eat something solid, had 2 unexpected walks and some stupid IT issues on the part time job. And had to fit in some lifting. I got a bit dizzy cycling home, cycled for total 2 hours and 20 mins, 3 dog walks, one which involved running and the other went over it’s 60 mins.
MP
2 x 10 - empty bar
Cleans (probably about 5 of them, who knows)
65 lbs - 100 lbs
made sure that my heart rate went down in between sets
Push presses
1- 75 lbs
3 - 80 lbs
Week 4 - Session 1
1 Hang Power Clean + 5 Front Squats (3 paused concentrics)
4 x 5 - 75 lbs
so I tried an extra set, because I felt good. however took me 1 set to realise that the pause in the hole counts as one pause, so first set I was actually doing 4 x 2 seconds pauses
Assisted Dips
1 x 3 - 60 lbs (oops that’s not the weight I wanted)
2 x 8 - 90 lbs
…then cycled to my 3rd dog walk where she decided to do lots of running, and I can’t resist giving into their whims. Got home and we went out to eat, ugh, a martini, whiskey sour and straight whiskey later you find me typing this…
You seem pretty sober!
Are you a professional dog walker? I’d love a job that required a lot of walking.
If by professional you mean I get a few bits of moola from it then yes. But I’m still doing database work part time & remotely for my previous employer. I’m kind of doing 3 jobs, or well trying to get into my 3rd which is tutoring professionals on their database querying skills. But the doggie one is the most fun of course.
Well after nearly a 24-hour travel, we finally made it. I’ve been eating and drinking all kinds of stuff, getting no sleep from the time differences and jet lag. Had to take a sleeping pill last night, so I wouldn’t wake up and it has just stayed with me all day.
But I got to my old gym, they’ve done some nice remodeling, lots of new bars, more bumpers. They 4 more squat racks, but the flooring is great, you can deadlift from just about anywhere in the lifting part now. And oops, couldn’t remember me maths, back to kg’s instead of lbs, so lifted heavier than I should’ve on the DL’s, which means maybe I could definitely go heavier on the next cycle. And also seeing as though the 4th week is actually going to stretch out to 3 weeks…
Sumo’s
Warm up
2 x 5 - 60kg
1 x 5 - 75kg
Week 4 Session 2
Worksets (2 paused 2 seconds concentrics)
3 x 5 - 70kg
Lat pull downs (meh ribs no likely these which is why I never really do them)
2 x 6 - 75lbs
I revisited an old friend, the prowler. They put down new shorter astroturf, though, so I had to put on nearly 4 times as much weight.
Prowler pushes 80kg + whatever the damn thing weighs
Lower handles
Upper handles
3 rounds,
2 rounds,
1 round
My ribs hurty now 
Managed to squeeze in one more session yesterday, before we fly back out again tomorrow, won’t get one in today, but that’s fine I’m quite tired. Did a slightly heavier weight on the front squats but with tennis shoes, no es bueno, I could feel myself trying to tip over after a few tiring reps.
MP
3 x 10 - empty 20kg bar
Cleans
6 or 8 - 40kg
1 Clean + 5 Front Squats (3 paused eccentrics)
3 x 5 - 40 kg
–ooof right rib cage kept trying to collapse after a few reps
There was a class going around the prowler, so no room. Kind of glad anyway, right bum still bummy.
JET LAAAAAG Got into the gym yesterday, not much energy. Skipped my usual big warm up, which I might alternate depending on energy levels from now on. Back was quite tight from sitting in planes for hours.
Sumo’s
Warm up
1 x 5 - 115 lbs
1 x 5 - 155 lbs
1 x 3 - 175 lbs
Week 4 Session 3
Worksets (2 paused 2 seconds concentrics)
3 x 5 - 145 lbs
paused reps certainly clean up the form, I noticed on 1 rep my right scalp wasn’t engaged
Assit Pull Ups
4 - 45 lbs
4 - 55 lbs
4 - 65 lbs
Did some restorative yoga on my own, put a sandbag on my psoas.
So that 4-week cycle of Fixed Weight Progression actually took nearly 7 weeks 
Oh well I guess it is what it is.
Hmm not sure how I did 40kg last week, things felt heavy. Right side giving out
MP
2 x 10 - empty 20kg bar
2 x 5 - 55 lbs
Cleans
6 or 8 - 85 lbs
Reg FS
1 x 85 lbs
1 Clean + 5 Front Squats (3 paused eccentrics)
3 x 5 - 75 lbs
Assist Dips
I can’t remember the weights???
5 -
5 -
5 -
5 -
2 x 10
Went to yoga before, stupid asthma was at me and for once when I actually needed it, didn’t have my inhaler. So thought I wouldn’t make it to the weights, but it was ok as long as I didn’t move too fast.
Sumo’s
Warm up
1 x 5 - 115 lbs
1 x 5 - 155 lbs
1 x 3 - 175 lbs
Cycle 2 Week 1 Session 1
Worksets (normal sets)
3 x 5 - 155 lbs
1(ish) min rest between sets
Inverted Rows w/ 3 second pauses
3 x 5
Assit Pull Ups
2 - 35 lbs (errrr)
3 - 45 lbs
5 - 65 lbs
Grrr… I can relate. I’ve been practicing my FS and I occasionally just drift forward too much, get out of position, and have to set the BB down… Not a “this is heavy” miss. Just a “whoops” didn’t stay tight and started leaning forward until I have the bar path off. And that’s with my WL shoes on!
Sorry to hear about the hurty ribs, or psoas, or bum, or asthma giving you grief, but I’m happy to see you keep going.