Off day:
Diet starts, and a slow transition to a less time and energy consuming way to train, as the next few months will be a bit hectic. Full Body Full Boring with pull ups, pull aparts and kettlebell swing ladders added in where and when possible.
kB swings:
5 x kB swing ladders, 38kg kB
10-15-25
Early Squat day (5/3/1 week):
2 x 10-15-25 kB swing ladders early in the day
Afternoon:
Few goblet squats to warm up and some foam rolling for my lower back (I know, I know)
Box Jumps:
Worked up to 5 fairly rapid singles at 90cm
Squats:
Worked up to 120kg x 3. Weight moved easily, but the use of a belt seems to send my blood pressure through the roof and I was seeing stars at 3. Hopefully Iāll get used to this because my muscles have far more to give. May consider adding heavy squat stands to my next routine to combat this, although Iām trying to resist the urge to add anything but the basics.
Weighted pistols:
5 each side. Minimal falling over, right leg went really easily and just busted them out in one go, left leg needs a bit more work.
Leg press:
Some at some. Tried to keep reps high, rest low and constant tension
Ab work:
I did some. It was boring.
Bench day, 5/3/1 week:
Bench:
worked up to 97.5kg x 1. Nowhere near a PR but felt pretty solid. Still getting used to benching at the gym rather than at home. The bar is slightly thicker and has different markings than mine at home. I need to learn to be able to bench and work out grip width etc. relative to my own body rather than markings on the bar. Iād like to be good at benching on anywhere, not just in my own comfort zone at home.
Did some low rep rows inbetween, with some pauses at the top, trying to warm up my upper back without bands, because I forgot to take them.
Barbell row:
5 x 10 @ 40kg. Used a supinated grip and really cut my rest periods down. Aimed to really squeeze and hold at the top.
dB chest press:
5 x 5 at a variety of weights, somewhere between 30kg and 38kg
single arm lat pull down:
few sets of 12 each arm at some weight. Really love this exercise for hitting the lats and biceps hard. Genuinely surprised Iāve never seen anyone else do it, and I really canāt find a reason why not. I aim to do the motion of an Arnold press but with the resistance in the opposite direction.
Deadlift day (5/3/1 week):
Powercleans: worked up to singles at 80kg
Deadlift: worked up to 170kg x 2. Cut it short because the instructors were starting to give me funny looks. Yes, itās that kind of gym.
Front Squat: worked up to 90kg x 3
Kroc Rows:
one set each side at 30kg, ~25 reps
one set each side at 34kg, ~15 reps
one set each side at 38kg, ~10 reps
some ab work.
Going to keep logging in the hope T-nation recover from whatever knock on the head caused this change. Donāt expect to be doing much else on here though. Silver lining, I can spend more time on useful stuff that benefits my life.
Full Body Full Boring, day 1.
Box jumps: few sets up to 90cm
Squats: worked up to 102.5kg x 5
Bench: worked up to 82.5kg x 5
Deadlift: worked up to 142.5kg x 5
Easy day to ease back in to lifting. Lack of sleep and a very dodgy lower back put the brakes on this a little.
Iāve missed your log, but I understand your absence. Iāve been trying my absolute hardest to embrace this change and continue to offer support tot he community, but this change really just makes the site unenjoyable for me. Itās just plain getting harder and harder to post.
Hope to see some good stuff from you with the extra focus.
Really hope both of you stay on. Iām getting used to the new format, but itās not as good as it used to be.
Iāve started to come around on the new format. There are still some things that are nagging at me, but it is much easier to log workouts on my phone, for example. Iāll try to keep an open mind. Iāll definitely keep my log, and still will pop into your respective logs when I feel the urge.
I will certainly be keeping logging, I fully intend this to be a permanent record of what Iām doing, and will hopefully get back to participating in the other sections of the site.
Full disclosure: My absence probably has more to do with a new job, new house and a baby due within the space of a couple of months though. Hence the trusted and true Full Body Full Boring template.
I know I donāt say anything, but I stop in here fairly regularly.
As far as the other stuff, congratsā¦ and congratsā¦ and congrats.
Change is good. Isnāt that what your avatar says? Congrats anyway.
Why are you guys not embracing the emojis?
Thank you, your support is always appreciated.
Full Body, Full Boring, day 2.
Canāt believe I actually made it to day 2 without trying to change the program.
Powercleans:
worked up to 47.5kg x 5
Squats:
worked up to 102.5kg x 5
Bench:
worked up to 82.5kg x 10
band pull aparts in between.
I feel like a whole lot of nothing groundbreakings is likely to happen lifting-wise over the next few cycles, but Iām ok with that. I experiment too much anyway.
I agree, I donāt enjoy logging here anywhere near as much anymore, although the continuing stream of beginners asking for advice they have no intention of following is starting to wind me up too. My current expectation is that I will continue to use the logs section for myself and to follow along with the lifters I respect and enjoy talking with, but give the rest of the site a miss.
I think my avatar says ābetter everydayā, but Iām guessing youāre in a much better place to comment than me. I couldnāt even tell you for sure what language itās in, it could say āchicken soup and donkey ballsā in dothraki for all I know.
Yeah thatās about right. Literally it means change to good.
http://dictionary.pinpinchinese.com/definitions/t/ę¹å-gaishan
Totally forgot to log this stuff, probably because the program really is as boring as the title suggests.
Todays work:
box jumps: worked up to 90cm x 5 (goblet squats inbetween sets)
squats: 5 x 80kg/90kg/102.5kg (low rep dB rows inbetween sets)
bench: 5 x 60kg/70kg/82.5kg (low rep dB rows inbetween sets)
deadlift: 5 x 100kg/120kg/142.5kg (scavenger hunt for more plates inbetween sets)
No internet for a week or so.
To save the hassle, I did the program as written. It was boring. Now work and moving has calmed down a bit, I feel like a more interesting approach is needed.
Keep forgetting to log. Did the program as written, then took a lazy break. My nutrition and lifting have definitely taken a backseat during this whole moving thing, so I think a new training structure might be in order for a while. Iām debating a āone-lift-a-dayā type of structure to allow some flexibility and a bit of a new structure Iāve never tried. Something like:
Deadlift variant (trap bar mostly, occasional straight bar)
Squats (front and back)
Presses (mix and match, overhead, bench etc.)
Plus some bodybuilder type ābodypartā days.
Iāve been reading some old Dan John articles (I believe that youāre a fan of his as well). Perhaps in an effort to justify my own current program structure (1-2 heavy deadlift days + 3-4 kettlebell workouts + yoga class) have been gravitating toward a lot of his āMinimalist Trainingā and āOne Lift A Dayā type articles. I could totally see you being into a One Lift A Day like thing with a Deadlift, Squat, Press day and a couple of wildcards.
Iām quite excited by the idea, and the flexibility of it, Iām just mentally trying to refine it so it doesnāt leave too many gaping holes. I can totally see myself doing kB day and squat day, I canāt see me doing row day with any real conviction. I feel a few days may need to be ābodypart daysā, specifically for my back, and maybe other areas. Maybe even arm day if I really feel it.