Sets of squats with bar, 85, 175, 225 and overwarm walkout w/335
MAIN WORK
Buffalo bar Squat
4x6x300
SUPERSET
Axle strict press
4x6x133
SUPPLEMENTAL CLUSTER giant set
(3) Incline DB bench
4x10x65
Weighted NG chin
4x10x12.5 (straight 10s on first 2 sets, 7+3 on final sets)
Hanging leg raise
3x10
SUPPLEMENTAL
GHRs
4x30
TOTAL TRAINING TIME: 49.5 minutes
BREAKFAST
Short walk w/dogs
Notes:
* Best squat day I’ve had in a LONG time. Came in pain free and stayed that way through the end. Because my knees felt good, I could move quick, which kept my hips feeling good. It’s funny how absence of pain perpetuates pain free training and presence perpetuates pain. Definitely thinking reducing ab rollout frequency is the right call.
* Kept rests close to a minute, and was able to really crush training time here as a result.
* Relearning technique on the leg raises. They’re really feeling solid.
Tuesday, November 5, 2024
Training Log: Entry 3395
AM WORKOUT (0357 wake up via dog)
Roll out on LAX ball
95x320 reverse hyper
60 min/3.63mi treadmill walk. Incline 4.0, 3.5 mph for first mile, then 3.6, 3.7 and finish at 3.8
2:28 hang from bar, pull up every 30 seconds
No walk w/dogs due to rain
Notes:
* Still feeling healthy, so decided to push the pace on the treadmill
* Reverse hypers are really getting stupid. Soon enough I up the weight and cut the reps.
* I have Tang Soo Do tonight, so some more activity on the horizon
* This is, legit, the best I have felt in a LONG time. I have the minorest of twinges in my right hip, but I felt no pain during the workout, no pain putting the weight down, no pain post workout. I genuinely wonder if it really has been as simple as reducing the frequency of the standing ab wheel. I’ll keep playing with that and see how things go, but it felt good to feel good.
* That said, those trap bar lifts are still murderous. I blow out blood vessels in my eyelid every week. Feeling the heartburn like symptoms as well. But I also know they’re getting me stronger.
* Kept rests close to a minute where I could. I misloaded the bench for the first set, so had a bit of a break during the reload. Also realized I misloaded the axle curls on the third set, so I pushed the 4th set for max reps to compensate. Bonehead plays here, as I had a similar issue with my last work. Measure twice, cut once.
* Seeing progress cycle to cycle here. Still just a big fan of this protocol.
* Weighed in at 81.7 kg. This is a .2 drop from 2 weeks ago, however, that was a first thing in the morning weigh in vs a post training weigh in, and it was a post carb meal for the former, whereas I’m the most depleted I’m going to be at this point (will carb up tonight on some homemade cookies: we’re actually doing a meat based meal). In general, the weight is trending in the right way, and I’m willing to keep riding out my “intermittent feasting” strategy. I DID feel like I underrate last night, but this upcoming weekend there will be ample opportunity for feasting. I also have a weight class to make on 8 Dec, so if I ease off the throttle a touch, it’s not the worst thing.
* I’ll be getting in another walk later tonight, when I drop my kid off for show choir practice.
* Managed to have some time to get this knocked out today, so I'm back on schedule, which is awesome.
* Realized I misloaded the squats after the first set, so did an extra rep on the final set to make up for it.
* Training in the afternoon is definitely different. I'm a lot more limber and in less pain, so I can move faster. And since I'm moving faster, I'm in less pain FROM the training.
* Getting all the DB presses done was pretty awesome. Clear progress.
* NG chins didn't have as good a showing as last time, but I can always attribute that to bodyweight gains and the HLR fatiguing them.
* Which, on THAT note, switching to hanging leg raises was definitely a money move here. I genuinely wonder if the ab wheel has been the culprit this whole time. I HAVE been training that movement exclusively for abs for a LONG time now: I may just be experiencing overuse issues.
Friday, November 1, 2024
Training Log: Entry 3392
AM WORKOUT (0400 wake up via alarm)
Roll out on LAX ball
90x320 reverse hypers
3.5 mile/60 minute treadmill walk at 3.5 pace. Started at 4.0 incline and increased it by .5 every .25 miles, ending at 10.0 at the 13th lap, then dropping it down to 4.0 for the final quarter mile
2:30 hang from bar (pull up every 30 seconds)
BREAKFAST
Short walk w/dogs
Notes:
* Trick or treating out in the cold last night had me feeling pretty beat up, and I was originally going to just make this another recover walk, but I got bit by a bug after the first lap and decided to see what I could do playing with the incline. It was a decent enough challenge.
* Still just kinda playing whack-a-mole with the hips. Pain bounces from left to right, and from nerve to muscle. This is still excellent recovery.
Sets of 175, 225 and 315 on low handle trap bar lift
MAIN WORK
Low handle trap bar pull
4x8x405
SUPERSET
Axle bench press
4x8x196
SUPPLEMENTAL CLUSTER giant set
Lever belt squat
4x8x190 loaded
Weighted dips
4x8x25lb
Axle curls
4x8x58lb
ASSISTANCE
Standing ab wheels
3x10
Lateral raises
65x5lb
TOTAL TRAINING TIME: 56 minutes
BREAKFAST
Long walk w/dogs
Notes:
* Came into this feeling very pain free. Recovery is going well. Right knee is still buggy, but that’s just a forever thing, and all the jump kicks and similar stuff from Tang Soo Do last night wasn’t too helpful there, but through out the hard and heavy lifting of today I felt fantastic.
* Kept rest periods closer to 1 minute where possible
* Moved slow on the initial pull of 405, and after that focused on trying to move quicker on the following sets. Also focused on getting my hips under me on the initial pull, which seemed to go a long way. Was running into an issue where keeping chow down on the latter reps seemed challenging.
* Based on math, my bench didn’t move up on this workout, but it was still challenging enough.
* Ab wheel didn’t explode my hips, so I feel like it still has some room for post deadlift workout.
* Forgot my fit tracker for my walk with the dogs, so won’t get an accurate step count today, but we’ll be trick-or-treating tonight, so I’ll get in even more activity.
Wednesday, October 30, 2024
Training Log: Entry 3390
AM WORKOUT (0350 natural wakeup, snooze until 0400)
Roll out on LAX ball
90x320 reverse hypers
3.5 mile/60 minute treadmill walk at 4.0 incline
2:20 hang from bar (pull up every 30 seconds)
BREAKFAST
Short walk w/dogs
Notes:
* Finding the rhythm of having a legit recovery day after the squats, vs a day where I “push” the conditioning with a little harder of a walk. Keeping the pace and incline reasonable and just letting myself bounce back and feel strong.
* Tang Soo Do was a little intense on the hips last night, so focused on rolling them out well this morning. I’m hoping that my discovery on the ab wheel will provide a way forward. Got more Tang Soo Do tonight, but only 2 nights this week in general, due to Halloween.
* Chaos is the plan: my intent was to get in the 3rd workout this Saturday, since I took Monday off, but found out my kiddo has an obligation that day. Workout may not happen, or if I do it, it’s only going to be the squats and presses. Either situation is fine.
