40kg x 75m x 2 (weight each hand, 2 sets, essentially out and back).
Notes:
Front Squats felt ok. Tired. Boring easy day.
Press was a little better, but should have done the same…stupid.
RDL nice and stretchy.
Chins are dead in the water at this point, elbow not happy. I’ll let it rest for the moment, then bring in a different row until I can make up a neutral grip thing for my rack.
Farmers were great. Had some local kids following me down the street . They all want to join in…one day I’ll let em.
No extra ab or carrying today. Really need to squeeze in two days off the carrying per week. This is one of them.
Squats felt great. Back to feeling good after the last time I went a bit heavier. Certainly good enough today.
Press felt ok. Average I guess. The weight was ok, probably should have been a bit lighter.
RDL were totally fine. Still a bare handed full grip, without chalk, still fine. 110 might only be around 60%, or even less currently. Where squats might be between 60-70% depending on the day . Most days around 60. So the weight is probably about right. 55kg for the press is theoretically about right also. But the effect seems greater with those. It’s interesting anyway. If it all feels good tomorrow I’ll go looking for a bigger single on the front squat than previously. I’d like 110+ if my front rack position cooperates, for the lifting itself I should be coming in pretty fresh after no carrying today, and no chinups for a few days now.
Speaking of chinups, it’s looking like I have bursitis of the elbow. . If that’s the case, it’s been there for like 6 months, I’m just a stubborn old decrepit miscreant, who refuses to let things rest and repair long enough. 4 weeks without chinups…see how it feels after that.
Bodyweight stable. Averaging the same number now for a couple of weeks - 104.2kg. Not trying to go down or up currently, just eating to train, but also listening to hunger a bit. Some days I’m hungry…some days, I am not. Almost never hungry after training lately, which is something I’m not used to. Finding myself slamming a protein shake at the end of the day some days to keep up with protein.
Very strapped for time yesterday, but got my squats in. They were good, too. And no knee pain this morning like has happened a couple of times after heavier days. Seems like I’m adapting.
55x76 seconds. PB. Could have went longer still. Next time.
Ezy Curl:
27.5x8
27.5x8
Bench:
20x5
60x5
75x12
Then went down to local Olympic pool and put in some more work. 4 full laps this time…plus 6 half laps.
Notes:
This was a good session. Front rack mobility still an issue, but I’m not Not doing it this way.
Squats felt good though, the discomfort from the position is tolerating higher loads almost weekly which is good I guess. I want a 140kg + Front Squat, and I’m damn well going to have it.
Everything else felt great, Press and RDL and the Pick and Hold. Threw some curls in because I can’t handle chins or decent rowing weight with this elbow…then Benched. Mate trains here Sundays, then we swim. He was benching so thought I’d just get some reps in. Been what, 6 week is or more. Was fun. Just kept it tight as fuck and perfect. Probably had another 12 reps in reserve lol.
The Swim was great also, great improvement, beginner gains all over again . When I did this with consistent effort in the past, almost twenty years ago now…50 straight laps was just The Way. It will come. It’s just a breathing thing.
Hurt my left shoulder somehow. I assume swimming judging by the symptoms, and considering freestyle swimming is a bunch of overhead work with external rotation thrown in, done a few hundred times lol. I didn’t really feel anything during the event, so I’m assuming it’s all just an irritation of the subacromial or supraspinatus areas. Or both.
If I cannot Press today, two things will happen. 1. I’ll be a little annoyed.
2. I’ll rest them for 6-7 days and see what happens.
If it’s just as I think above, 6-7 days should show good signs of recovery. I’ll swap in chest supported rows and lots of face pulls in lieu.
No lifting yesterday, washed a bunch of cars (i have too many, too me the better part of 4 hours and that was just a “quick one” for each. The new car is super simple wash though as its kept in the garage and not driven a tonne…and the mini is washed very regularly, so was also an easy one. I was wanting to sell it…but then i clean it and i cant. Or then i drive it, and i cant. lol. Might list it for an unreasonable amount. That way if someone picks it up, i wont feel As Bad.
Then took the dogs out for a huge wander through the bush…it was a cooler day, so i was less anxious about them find another snake lol. And we didnt see any this time. Damn Winter can be so tricky to recall sometimes when she gets excited! The Husky gene is so much stronger in her than her sister. Worth every minute though.
Was pretty trashed after all that. Plus i was a bit whingey about the shoulder, lol. Its slowly improving…so i’m hoping that means it’s not that bad, just upset about the huge volume increase from the swimming (stupid, but i love it).
Will train today…will be interesting to see if the squat goes weird again after a single damn day away, lol.
Red band x 86538 supersetted with basically everything
Notes:
Shoulder still not great. Took it careful with Press. They were OK, but definitely some irritating shit going on.
Squats were ok, should would ache a little AFTER each set, not during.
no issue with RDL or curls, so it’s not torn Atleast. At least probably not anyway.
Attempted to do side bends and suitcase carries and what not, wasn’t a good idea, didn’t push it. I’ll give it all a week to settle down. Will continue doing what I can.
Squats were awesome. Felt good every rep. Warmed up easier than ever. Everything just working together nicely, so went for a good cycle PR double, with Dan John’s voice in my head…“make the double”. So I made it. Could have got it for 3 or 4 today. Rack mobility was definitely better…
Press felt better than yesterday. A lot better. Hopefully that’s a good sign.
But watching a lot of weightlifters, I don’t think it matters much, as long as I can keep it on the front delts. I need a little more to stabilize heavier weight…but it’s improving.
No rest between any side. Do 10, swap hands, do another 10, swap back until sick of it.
Notes:
Squats were good. Just get them in today after the heavier day yesterday.
Press didn’t hurt again. Something feels…off, but no pain. None of side bends today either, couldn’t do one rep yesterday oddly. Hopefully this more good signs. I’m remaining positive. Will maintain the 10 days of taking it easy. Will be boring, but I’ve got more to lose by risking it IMO.
RDL’s continue to be stretchy. Curls for the gurls today.
MAYBE I could have done a decent carry today…again, more to lose than gain. We going well.
Squats were Great after a two day rest. Honestly strongest they been since the beginning. 92.5 was so easy, I had to go up. Lost position a little on final rep with 100, but the legs had plenty in them. The rack was improved I feel also. A fair bit so. 10kg Current PR.
RDL were stretchy, and quite warm with a few extra reps closer to failure.
Ham curls were interesting. Strongest I’ve Ever felt on them. Like, ever. Definitely strength increase in the hamstrings. How good are RDL’s. But as good as they are, they don’t train the whole hamstring, hence the curls.
That’s it for today. More intensity now. Started next block/phase a few days early. Basically a week early. Gotten what I needed from the EES Setup. Can’t really push the Press just yet, and the front rack position isn’t really good enough to Max it out, so I figure why bother, just move on and get on with the next phase. Not sure if I can bench yet..but if I cannot I’ll stick with a press as the main, or perhaps Neutral grip DB Bench - If the problem in my should Is indeed what I think it is, that should be ok in place of flat bench for another week or two. The front squat and RDL are feeling so well practiced, I feel it’s time to get a bit more from them as exercises. The initial plan was a move back to back squats, but I don’t trust em. So I’ve got some penned in on deadlift day in easy strength style, light and easy to being them back to life over the course of this block. Either high bar, or high bar paused. I’ll decide when that day comes around. Probably decide after warming up . Probably Paused Squat for positioning.
Turns out 100x5 is an equal PR for Fahve, for front squats anyway.
Most front squats rep PR’s are just an exercise in masochism…how long are you willing to be maintain conform in the uncomfotable?
I did 117.5x2 in the cycle back in 23’. I can beat that…maybe after this block. Will now be spending most sessions in that 5-6 rep range. So will be a new PB next week it turns out. Nice. Will keep me going for a while. Maybe in a month or two i’ll be willing to choke out for 140kg LOL.
We are back on track for that deadlift PR i want so badly. Well, atleast back on track in the sense that we start back working towards it.
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