Grinding Out Another Week

Monday PM

conventional deadlift: worked up to 515×3 This was done at a morning bodyweight of 223.0

weighted pullup: bw + 57.5 x 3 x 5 I’m still building these back up and really trying to slow down the eccentric to somewhere in the 1-3 second range instead of just snapping back down. My forearms and grip were real tired and sore from all the volume pullups on Friday and helping people move all weekend so I kept it to three sets and moved on.

GHR, front incline small box: bw x 3 x 12

axle curl: bar + 10’s x 10 x 6

Tuesday AM

ran 1.5 miles in 11:28

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Grinding Out Another Week

Updates From The Land of Sweltering Humidity

Thursday AM

20 minutes of HIIT on the elliptical – level 16, 20 seconds on 40 off IIRC

Thursday PM

ran 1.5 miles in some time (maybe 12 something, felt real slow and beat up)

Friday

bench: worked up to 275 x 10

incline db press: 75 x 17

pullup: bw +30 laddered up to 8 reps

prestretcher slant board situps: bw x 32 reps

Saturday

Even though I laid around literally all day and ate tons of junk food, I still went for a run when the sun went down and it got more bearable outside. I got it done in just under 30 minutes, 29:30. These is shitty but it’s better than the last time I ran this route and I didn’t have to stop so it’s still improvement.

Sunday

completely off, just foam rolled and stretched

Monday AM

60 minutes of steady state on the elliptical level 16? bumped speed up to 4.5-5.0

Monday PM

conventional deadlift: worked up to 495 x 6 which is probably a PR at this bodyweight

weighted pullup: 55 x 5 x 5 done very strictly with a controlled 2ish second eccentric. I had some someone watch and count tempo on the eccentric on the last set and my last rep was a little sketch, which means I was probably right on for this week.

GHR, front elevated 6-8 inches: bw x 3 x 10 These felt good, stricter than the lower setting.

tons of pull aparts, did the wrapped knuckles/external rotator variety.

axle curl: axle + 10’s x 10 x 5

Tuesday AM

ran 1.5 miles in 11:49

Updates From The Land of Sweltering Humidity

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

Dalliance with Deadlifting

conventional deadlift: 95×1 (I don’t know why), 135×1, 225×1, 315×1, 405×1 (started mixed grip), 455×1 (started belt), 495×3,3,5 I don’t think this is a rep PR, but it’s still pretty good. I don’t normally go for rep PR’s on my last set of deadlifts, but I felt pretty strong today and my form felt safe.

GHR, front on medium box: bw x 3 x 15 superset with

weighted pullup, bw + 45 x 5 x 5 I didn’t go for a rep PR on the last set of this one because I was so gassed and my hands hurt. I’ll probably stay here and try to set a rep PR next week unless I feel real strong, then I’ll go up. My lats were/are smoked.

I was going to do some abs but my abs were fried so I just left and I didn’t remember to do any pull aparts.

Dalliance with Deadlifting

Pulling and Pulling Related Activities

conventional deadlift: 135×1, 225x2x1, 315×1, 365×1, 405×1, 455×1 (belt), 475x3x5

GHR, front inclined on medium box: bw x 3 x 15 This is a rep/set PR. I may try to move down a little next week. We shall see.

weighted pullup: bw + 40 x 5,5,5,5,7 I don’t know if it was radiated from my back pump or if I’m getting so lean that the dumbbell in my belt was putting some pressure on my bladder, but these felt weird today.

I forgot to do any abs… 😦

Pulling and Pulling Related Activities

Painful Pulling

My pulling felt strong but my hip started to hurt during my work sets.

conventional deadlift: 135x2x1, 225×1, 315×1, 365×1, 405×1, 455×1, 505x3x1

weighted pullup: bwx1, bw + 20 x 1, bw +35×5,5,5,5,7

GHR, front inclined on medium box: bw x 2 x 15 These were real hard. My goal is to get to 3 moderately easy sets of 15 and then drop the GHR and then start over and when I get back up to 3×15 there I’ll go to the floor.

tons of random pull aparts

plank: bw + 45 x 30 sec, bw + 60 x 30 sec, bw + 60 x 30 sec with feet elevated on platform These actually felt really easy even though I shook a lot.

Painful Pulling