Finished the rest of the work from previous day SS. Upper body felt good so I threw 10 pounds onto my bench press putting me at 155 for the working set.
Heavy rows were at 135. Also the first time (I think?), shaved off the last 5 reps, so 2x10. Will camp on 135 until I can complete all the reps. I’ve done seal rows with an actual loaded barbell versus machine or dumbells.
Finished the day with a light swimming session. Stayed in Zone 2 for 30-35mins. Freestyle only. For time, not distance.
Didn’t wanna tax my nervous system, but also didn’t wanna work in the 5 rep range, so I opted for heavy singles/doubles.
I’m to the point where big jumps for the work up don’t bother me as much as they once did. Thanks to SS, my working capacity helps to just hustle through whatever it is.
Swapped the deads for trap bar, because I refuse to not pull at least something. Sans the sled, but we’re not talking about the sleds lol
Given bench session the other day, I focused on squatting and pulling, and stuck to unilateral work for lower, and body pulling afterwards.
Trap bar:
Working set
225lbs
x2
x2
Big jump
265lbs
x2
x2
305lbs
x1
x1
x1
I kept dancing around with the last weight, but I haven’t really pulled trap that heavy in like….ever. Sure the strength is there, but I’d like to at least get proficient with the mechanics. I don’t even set up remotely similar to traditional deadlifts like I do trap bar.
Squat
Regular work up. Jumped from 135 to 275 and wasn’t trashed thankfully.
315
x2
x2
x2
x2
x2
x2
x2
x2
Yeah yeah I know…… “Uhh Cyber…why not just do like 2x6 or 3x6 or something?”
Not on paper, doing these doubles was awesome. On paper, it just looks…extra lol
Yes…this took me like 30 mins to do.
•Walking lunges- body weight. Wasn’t measuring distance just wanted to get my heart rate up
•band assisted pull-ups- Again, no set amount of reps, just trying not to suck at pull ups.
•Hanging leg raises- AMRAP (~32 reps)
Was kinda waiting for the signal that my calories were too low, aaaaaand that was this session.
Putting the weight on the bar was enough to make me start breathing heavy. I couldn’t get past 13 reps for SS, so I racked the weight, caught my breath, and finished the rest.
Bench was fine, but I was pouring sweat. Back down to 135.
•Rows (seated)- 225lbs (probably less given the machine leverages). Idk what my gym calls this contraption, but you can load it heavy so I’m not complaining.
•BB walking lunges- 90lbs (failure)
•Machine Shoulder Press- 80lbs 3x10
•leg extensions- 100lb 10x10
Felt a little better, put 215 on the bar. Hips and sacrum/tailbone area were all kinds of tight and stiff so I spent like half an hour doing tissue work, and stretching. Which felt great afterwards, but I’m mildly disappointed in myself that I let myself get this stiff over the years.
I fought this insane urge to work up to 400lbs. Everything was moving so smoothly, cues came as easy as breathing…buuuuuut…the little voice in my head convinced me otherwise. I’m glad I listened to it because I had the sneaking suspicion I would’ve irritated something. Don’t know what, but something.
Bench:
135 10x5
Pull variation:
Trap bar
135lb
x5
x5
x5
x5
x5
Im STILL bummed that my body slowly just let know that it’s done with deadlifts. Im also still rather envious of the people with good deadlift leverages lol
AMRAP set for reverse hypers and push ups. I say AMRAP, but it’s more like “a bunch of reps I do whilst not counting”.
Working weight 200lbs. Breathing pace was pert near perfect. Which had been one of my goals to get down. Granted I backed off about 20-25lbs per what I usually do, but I’m not mad at it.
Did the squats after upper body, so the first to the last rep was a bit of a grind.
Lower back miraculously felt great, so I swapped the hypers for deficit deadlifts. I have a wonky set up so I don’t take a sumo nor conventional stance, but mostly squat stance. Swapped the rep set up for a straight set of 20. Used 225, and against my original plans, about halfway in, everything turned into touch n go’s. But once I stopped touching the bar I wanted to be done.
Working weight 215lbs for squats. 135 for bench, 135 for deadlift variant (trap bar). Again, I substituted the hypers since I’ve been less and less injured. However, my period came right after this session, which made sense since everything felt horrid.
Using DBs (managed to rig up something that allowed me to roll a pair of 80s off of those little step up things. Otherwise I’d have probably broken my wrists or dropped them on my face trying to fiddle with them. Do I wanna use the 100s? Yes, but I think next time I’m just gonna make use of the bottom pins in the rig.
x6
x6
x6
x7
x7
x6
x6
•Squats:
Top set
320 1x6
(On a more technical note, my 1RM calculator has me at 400, given the working weight. Again, I’m fighting the urge to scratch the 1RM itch, because I have no idea how that is gonna translate given my training isn’t set up for peaking. But…. I’m eventually gonna test it. Because I’m hard headed. I’d like to test it after reaching some kind of 10rm though. Don’t think anything over 315 is gonna be doable without hurting my hips. So I figured more reps would be preferable. But we’ll cross that bridge when we get to it.
Back off sets:
225lb
x10
x10
135lb
x20
x20
•Trap Bar Deads
135lb
x10
x10
x10
x10
Did A3 and A5 from this article
reps and sets as prescribed. Awesome burn which sucked, but my knees responded really well to it. My sciatic nerve issues affect the outer parts of my knees the most so this was great for that.
•Hip Thrusts
Just the bar x20
100lb
x10
x15
x10
x15
x10
Still been here. Haven’t logged because it’s been rather hard. My husband and I are no longer together. I really wish I could say there was something else I could’ve done to keep pushing forward and work on the very deeply rooted problems we faced, but after almost a decade I realized I was the only one carrying my weight. It’s not like I did so perfectly. Absolutely not. The problems were just as much my fault as it was his. But between the codependency, cheating on both our behalf, drinking, self harm, verbal abuse, and complacency, it just felt like I was suffocating. Amidst all of this though, I was seemingly the only one regularly going to therapy/psychotherapy. I’m not blaming him, but it was very frustrating that he resisted marriage counseling, personal therapy, or any other third thing I suggested. And what hurts the most is that I watched him, and myself turn into very different people as the years went by. Beginning of March I explained why I no longer wanted to be together. To which I watched him break into pieces. Feeling guilty, was very much an understatement as to how I felt. Couple weeks ago, I received walls of very angry texts from him, with one part in particular begging me to just be with him, sit on the couch, and watch Tv late into the afternoon like we always used to do. And I just told him I couldn’t. I didn’t want to sit and watch Tv, and act like everything was fine. It wasn’t. Given the situation and the VERY painful mistakes we made, we did not have the luxury other married couples do to just coast and relax. All I wanted was for us to get to the bottom of what caused us to hurt eachother. And just like it took years for us to find ourselves where we were, I was willing to still be there for the years it was gonna take to work on things. But every time I asked if he wanted to go to therapy, he just wouldn’t. And the perpetual cycle would just…keep going. Needless to say, I’m still in the gym, and while I’m taking it second by second, I still feel like I could’ve done something, anything better, I feel like I gave up, and I just don’t feel like a decent woman whatsoever.
Give yourself some grace. No one is perfect and it takes two to make a relationship work. You can’t be the only one doing the heavy lifting it’s not your responsibility alone to have fixed it. Just keep doing everything you can to work through your feelings and emotions and keep taking care you you. Sending you a BIG hug!!
