HIIT and Pulling

I did 30 minutes of pretty hard HIIT on the elliptical this morning and then pulled tonight.

I worked up to 505 x 2 x 1 and then did bw x 3 x 10 on the GHR with the bench flat on the ground. My pullups were mediocre but still a set/volume PR at that weight, I think. I got bw + 60 x 3 x 5 and a set of 8 bw reps with straps and a slow eccentric. Some pullaparts and some prestretcher situps (bw x 2 x 25) finished the night.

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HIIT and Pulling

Squat, Bench

I squatted and benched since last updating and that’s about it. I know I did some cardio too but I kind of slacked off last week.

Wednesday: worked up to 365 x 3 x 3 then threw on a loose suit and worked up to 475 x 1 which is still pathetic but whatevs. Then I squatted 95# with the safety bar + 150 pounds of chains for 2 minutes. I need to get my act together and get this up to 3 minutes.

Friday: worked up to 335 x 2 or something in the bench then did a bunch of shennanigans. I was feeling something weird in my abs so I had to quit some conditioning work and when I went back to finish the pullups, I was completely gassed. I worked up a ladder to 6 with bodyweight + 10.

Squat, Bench

Training Is As Training Does

Last week I squatted 345 for 5 and worked up to 495 for a single in a loosish suit (Wed). Then I walked for an hour or something on the treadmill the next day (Thurs). And then on Friday I did 32 minutes of HIIT and benched that night. I worked up to 335 x 3 and wound up hitting 455 x 2 off a three board in a stupid loose shirt. I laddered up to 9 reps for two ladders with the thick, slick pullup bar.

Saturday and Sunday off.

Yesterday I did 32 minutes of severe HIIT on the elliptical and 40 minutes of treadmill walking in the afternoon. For lifting I worked up to 495 x 3 in the dead, my quad hurt so I didn’t do any GHR’s and I worked up to bw+60 x 3 x 5 in the pullup and then did some extra pullup business.

I may post videos at some point, but I can’t figure out what format wordpress will like.

Tonight I did military press, worked up to 200 for a double. It was hard and I hated it.

I worked up to a plate and a quarter per side x 2 x 8 on the leg press shoulder press. I did axle + 5’s x 2 x 20 on the axle curl, 20’s x 15 and 25’s x 12 on the lateral raise, some random one arm preacher curl and weighted dips. I did bw + 25 x 10, bw + 35 x 10 and bw + 50 x 8. Finished up with 40,50,60×12 cable pec shit and 40 x 15 high cable pec shit.

Training Is As Training Does

Yep

Training is whatever.

Monday – AM

32 minutes of HIIT on the elliptical and then cooldown with a 20 minute walk on the treadmeezy.

Monday – PM

conventional deadlift: worked up to 505 for a single. These were real shitty and I was supposed to pull it for 5. My strength seems to be real hit and miss on the final phase of this cut.

GHR: lowest box x bw x 15

pullup: bw + 60 x 3 x 5, 75×1, 90x.75

Giant A pull aparts, reverse scaption, vectorized pull aparts – basically any way you can pull a rubber band apart, I did it.

Tuesday – AM

The same circuit from last week with a couple of adjustments:

10 8-ct bodybuilders

20 pushups

5 hang snatch with 95#

10 4-ct elbow touches

10 front squat with 95

8 bodyweight pullups

10 log press

10 trap bar with 135

one dash down the volleyball court and bear crawl back

Got through the first round as written, the only thing I had to cut reps on on the second round was log press, which I dropped to 8. I did them as a power jerk so they didn’t fatigue my shoulders as much.

Tuesday – Afternoon

30 minutes of walking on the treadmill, 3.4 mph and 1% incline

Tuesday – PM

military press: 45×5, 95×3, 135×1, 155×1, 185×1, 195×1, 195×4

leg press shoulder press: empty x 1, plate x 1,15,15

axle curl: axle x 3 x 20 semi strict

dips: bw x 20,22

slant board prestretcher situp: bw x 22 reps with fingers pinching ear lobes

Yep

The Doldrums of the Deload

I felt awful but still managed to make it into the gym. I didn’t realize consuming $20 worth of Popeye’s Chicken in one sitting and nothing else would sap my strength so. I figured a deload fits here well, so why not.

Monday – AM

nothing

Monday – PM

I worked up to 500 for a single and then dropped down to 315 for two sets of 10 with a double overhand grip. I would pull as many on a steady rhythm as I could and then I would stop and reset each one. Then a did a couple token pullups and GHR’s. Literally a couple.

Tuesday – AM

I did the hardest interval that I’ve ever done. One of the hardest, most painful workouts of my entire life.

10 8-ct bodybuilders

20 pushups

5 hang snatch with 95#

10 4-ct elbow touches

10 front squat with 135

8 bodyweight pullups

8 log press

10 trap bar with 135

one dash down the volleyball court and bear crawl back

The reps are random and based on nothing, just how I felt and what I could do. The second round they were different, and slightly less. I must be doing a good volume of intuiting my workrate, because I got almost exactly the same time for the second one with it’s slightly reduced volume. I might try to standardize these reps or I might not. I don’t know. I’m almost certainly going to lower the weight for front squats next time.

I had to literally lay down and try real hard to survive for like 15 minutes after this.

Tuesday – PM

military press: worked up to 165 x 8 and 155 x 8 superset with

hammer curl: 40’s x 3 x 10

supinated pullup: bw x 8, bw x 10

axle curl: empty axle x 15,20

slant board prestretcher situp: bw x 2 x 25 I just barely pinched my ear lobes on these.

back extensions with 10 second isometric at top: bw x 7 reps, 10 reps

Tomorrow I’m probably going to deload my free squat, and do some easy reps then I’m going to do a couple doubles of speed squat against chains and then something special… stay tuned.


The Doldrums of the Deload