Weird Training Update

I’ve been out of the area, eating a terrible diet and not exercising. We have an odd training schedule so I had to do my military and deadlifting on the same night tonight.

military press: worked up to 185 x 3 x 3

conventional deadlift: worked up to 485 x 3

conventional deadlift for reps: 245x 3 x 15 I did these beltless and double overhand. I hate how hard these are and how pathetic I feel doing them.

I supersetted my rep deads with rep military press with 135 x 10,10 and had to gut out the third set rest-pause style with 5,3,2 reps.

An Update!

Monday AM

ran a mile or something

Monday PM

military press: 115×10

conventional deadlift: 465×5,

speed safety bar box squat to above parallel: one plate per side against heavy bands 15×2 and real fast

conventional deadlift: 225x3x15

pullup: bw + 35 x 5,5,8.5

some random arm work including a pointless dropset

My back and abs were both fried from all those pathetically light reps.

Tuesday AM

ran two miles or something

Tuesday PM

military press: worked up to 175×5, 4

barbell curl: 95 x 5,5,10 I’ve decided I’m going to start doing these 5/3/1 style

close grip tricep pushup things to a box with feet suspended: 3 sets of 20

some other random arm work including a pointless drop set I don’t remember what exactly I did but it totalled about 100 reps

Wednesday AM

Did nothing because I’m a lazy POS

Wednesday PM

military press: 115 x 10

safety squat bar squat to parallelish box: worked up to 350×5, 310×5,8 That first set was real hard and a misload

safety squat bar squat to parallelish box, reverse heavy bands: 350×12?, added thin bumper and banged out a few more reps. I like the term “mechanical dropset” for these.

stiff leg to blocks: 115 x 3 x 15

neutral grip chins: bw + 25 x 10,10,9
random arm work including a drop set

Thursday AM

ran a couple miles

Thursday PM ( trained especially late)

bench press: worked up to 315×4

conor press (leg press chest press): two plates per side x 5 x 15 superset with

machine row: 100 x 5 x 10

california press on leg press: worked up to 35 per side plus double mini bands x 2 x 12

scoops press on leg press: 35 per side x 10?, empty sled x 15,5,5 rest-pause

lean away single arm dumbbell curl: 30×10, 35x2x10, 35×10,30×10?25×6? (drop sets) I really like this movement…

trap III raises: 8 pounds x 10

horizontal scap shrug-row: 75 x 10

trap III raise: bw x 15

One of my priorities on this wave is getting arms that look like I actually lift weights so I’m trying to add a total of 200-300 reps of arm work per week.

End of Week Training Update

Friday AM

Ran 10.5mph for 60 seconds and walk 3.3mphfor 60 seconds for 10 minutes. I always finish on an upswing, increasing the incline and speed so I think I finished at 11+mph and 2.0 incline on the last one. Then I did 1-15 minutes of gentle elliptical, I don’t remember exactly.

Friday PM

bench press: worked up to 315×5 This is my worst showing of late on the bench but given the circumstances it’s fine.

conor press: two plates and a quarter per side x 3 x 15 superset with

weighted pullups: bw (~220) + 25 x 3 x 10

supinated pullup: bw x 10

random scoops press on leg press

back braced hanging abs on stall bars: bw x 30

Saturday AM

About two short lengths of Growler push with two hundreds

8 short lengths of Growler push with one hundred, 30 seconds of rest in between, firm

two short trips of rows with 145

one short trip of reverse flies with 45

one short length each way of one arm reverse curls, alternate sides per trip

Basically a ton of random sled work and finished with one set of 30 hanging ab thingies. – NO ab cramps of late.

Conorcentric Only Conditioning

See what I did with that title? It’s a little play on “concentric only”. Yeah…

Conventional deadlift: 225×1, 315×1, 365×1 (all double overhand to here), 405 x1, 455×1, 495×1, 525×3, 405×15

weighted pullup: bw + 75 x 3 x 3

bodyweight pullup: bw x 14

back braced hanging leg raises, bw x 25

TONS of sled work:

15 minutes of forward dragging, in 5 minute rounds, 2 plates

one full trip of rows with 2 plates

one full trip of curls with one plate

one full trip of reverse sled pull with two plates

one full trip of neck work with an empty sled (This amounts to about 50 reps in each direction)

I guess this seemed like a lot more volume when I actually did it. It doesn’t look like much all written out.

I. Feel. Bad.

It’s that point in my training week where I feel reallllllll beat up. I pretty much want to lay in bed forever and I would give a finger (one of the ones I don’t use on my left hand that isn’t really good for anything anyway) for a neck/trap massage from some kind of female type creature.

Tuesday afternoon

military press: worked up to 195 x 3 x 3

superset with hammer curl up to 40’s x 8

HS machine curls: 70 x 19,18

superset with dips: bw x 25,23

weird isometric hold alternating curls: 20’s x ?, 8

weird isometric hold alternating extensions: 20’s x ?, 8

shoulder machine: 60 x 40

pec deck: 165? x 15

weird pec deck isometric alternating hold set thing: 70? x 13

Tuesday PM

ran 2 miles in 17:08

Wednesday AM

20 minutes of HIIT on the elliptical, 2o seconds on 40 off at level 16, 9.0/5.5

Wednesday PM

worked up to 395 x 3 on the straight bar free squat

safety bar parallel box squat: bar + 10’s + 5’s (200?) x 10 x 10

Thursday AM

felt slow and bad so I ran interval style 60 on / 30 off run/walk and got a mile and a half done in 13 flat.

Passable Pressing

Friday AM

Did 50 8-ct bodybuilders in 7:30

Friday PM

worked up to 330 x 4 on the bench, which is not so great. I need to stay at this weight for the next wave.

dumbbell incline bench: 75’s x 16,16, 15

pullup, pronated, thick grip bar: bw (226?) x 7 x 10 I wanted to get to 10 sets but only got to 7 so I’m going to try to get to 8 this week.

prestretcher situp, incline 3: bw x 32 reps

Saturday – took this off because I was flat beat from helping people move.

Sunday – off

Monday AM – did 70 minutes of steady state cardio on the elliptical at level 16 and bumped my speed up to 5.5-6.0 I was completely saturated with sweat and I think I had my heartrate above 150-160 for 45 minutes or so.

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.

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.

Feeling Real Beat Up

I don’t know why either. But I felt/feel bad. Thursday I was going to do some cardio after work, but I felt bad enough I just did a token amount of mobility work and left.

Friday -AM

I was going to do some rounds of crazy lunges and pushups, but I didn’t. Instead I did one round and then gave up.

Friday – PM

bench: 45×5, 135×3, 185×2, 225×1, 275×1, 315×1, 320×3,3,2.5 Sooo close.

shirted bench, Metal Ace: 405×1 4 board, 425×5 three board

dips: bw + 20 x 3 x 10

pullups, wide bar on monolift: bw x 12,12,11

Running, Lifting and Carbs!

I ran on Saturday and did something like a 27 and change minute 3 mile, interval style.

This morning I did 3 miles in 26:20 and felt awful.

Tonight I did conventional dead, worked up to 475 for one and dropped down to 435 for 10 ugly reps.

random GHR’s

bw + 25 x 3 x 5 pullups

Today was a high carb day, it felt… weird.