T Nation

Healing The Fatassedness


#390

Friday, May 18, 2018

Cycle 27 Week 1 Day 2

Speed Rope x 350
Simple 6
Med Ball Throws x 15

Bench Press TM 315 -5’s week
Bar x 15
135 x 8
165 x 5
185 x 3

205 x 5
235 x 5
270 x 11 -Weak

DB Rows 80# x 60/side

DB Bench Press 55# x 60/side

Face Pulls x 100

20 minutes stationary bike

My shoulder flared back up, leaving the triumphant experience Monday a distant memory.


#391

Sunday, May 20, 2018

Cycle 27 Week 1 Day 3

Speed Rope x 350
Mobility
Box Jumps x 15

Deadlift TM 345 -5’s Week
135 x 10
185 x 5
225 x 3

225 x 5
265 x 5
295 x 15 -Tied Rep PR

ss with Band Pull Aparts x 100

Front Squats
95 x 5
135 x 10
155 x 10
175 x 5
190 x 5
205 x 3

Lat Pulls x 55


#392

Monday, May 21, 2018

Cycle 27 Week 1 Day 4

Some warmup and mobility

OH Press TM 205 -5’s Week finale
Bar x 15
75 x 8
95 x 5
115 x 3

135 x 5
155 x 5
175 x 14 New Rep PR - Okay, #14 was kinda ugly, but #13 went up without too much fuss so, I’m satisfied
FSL Rep Pause 135 x 10, 3, 3

ss Face Pulls x 75

with Triceps Rope Pull-downs x 50

Cable Rows x 40

20 minutes stationary bike


#393

Wednesday, May 23, 2018

Cycle 27 Week 2 Day 1 -BW 272

Speed Rope x 325
Mobility
Box Jumps x 15

Squats TM 335 -3’s Week
Bar x 15
135 x 6
185 x 5
205 x 3

235 x 3
275 x 3
300 x 11 New Rep PR

Band Pull Aparts x 92 -fucking band disintegrated

RDLs
135 x 10
155 x 40 total

Abz

Started to bike, found the 2 broken ones…the one I know works? Right between two snotty young women who would probably report this pervey old man to the front desk for stalking or creeping or something. Sometimes I like making trouble, sometimes I don’t.


#394

Thursday, May 24, 2018

30 minutes stationary bike

Friday, May 25, 2018

Cycle 27 Week 2 Day 2

1 mile walk to the gym
Speed Rope x 325
Simple 6
14# Med Ball Throws x 15

Bench Press TM 315
Bar x 15
135 x 5
165 x 5
195 x 3

225 x 3
255 x 3
285 x 8 …and yet another shit show. I’m backsliding something awful here.

315 x 2 -Just did 2 solid reps for ego. 3rd may have been a grinder. I was in no mood to explore this.

FSL 225 x 5 x 3 just wanted some good form work.

DB Rows 80# x 60/side

DB Bench Press 60# x 60/side

Face Pulls x 100

Hammer Curlz for gun show

1.8 mile walk home


#395

Sunday, May 27, 2018

Cycle 27 Week 2 Day 3

Speed Rope x 300
Mobility
Box Jumps x 15

Deadlift TM 345 -3’s week
135 x 10
185 x 5
225 x 3

245 x 3
275 x 3
315 x 13 -New Rep PR

Front Squats
95 x 5
135 x 8
155 x 8
175 x 6
None of these felt strong. My top DL set pretty much wiped me out.

Lat pulls x 60

stationary bike x 20 minutes

Shitty eating and being super-sedentary all day Saturday and Sunday morning made the back and hips extra tight and creaky, and led to me flaming out pretty early. The lat pulls and bike were done after a one-plus hour break to take care of family matters.


#396

Tuesday, May 29, 2018

Cycle 27 Week 2 Day 4

Jumping Jacks til sweat commenced
Simple 6

OH Press TM 205
Bar x 10
85 x 5
105 x 5
125 x 3

145 x 3
165 x 3
185 x 10 -Not my best effort here

FSL Rest Pause 145 x 10, 3, 2

Chest Supported DB Rows 45#/side x 50 total

Arnold Presses 35#/side x 40

Face Pulls x 45

Stationary bike x 20 minutes


#397

Wednesday, May 30, 2018

Stationary bike for 20 min
Agile 8 and Simple 6

Thursday, May 31, 2018

Cycle 27 Week 3 Day 1

3 rotations of -25 jumping jacks; 10 BW squats; 10 Mountain Climbers
Box Jumps x 15

Squats TM 335
Bar x 10
135 x 5
185 x 5
225 x 3

255 x 5
285 x 3
320 x 9 New Rep PR

Band pull aparts x 100

RDLs
135 x 5
185 x 10
185 x 10
185 x 5
135 x 10
135 x 10

Ab roller x 25

Pulls/Chins
w/ 55# assistance x 30


#398

Friday, June 1, 2018

0.5 mi run in 5:40
20 minutes stationary bike

Saturday, June 2, 2018

Cycle 27 Week 3 Day 2

Speed Rope x 325
Simple 6
Med Ball Throws x 15

Bench TM 315
Bar x 15
135 x 5
175 x 5
205 x 3

235 x 5
265 x 3
300 x 7 -Could’ve been worse

FSL 235 x 5 paused. Shoulder pain upgraded to shooting pain. Fuck this.

Cable rows 3 x 12

Called it here.


#399

Why?

What is going on that needs to be done different to eliminate this issue?

Is the form nailed down? Are there imbalances? What muscle group can you bring up to aid this issue? What rehab mobility work are you doing? Are you getting enough warmup…

Why?


#400

The very simple answer is bursitis. I’ve had it forever, and it flares something awful now and then. I keep track of things that trigger it and hope to avoid them. Sometimes routine stuff sets it off. I know from the past that doing nothing (stopping upper body lifts) doesn’t cure it.


#401

Sunday, June 3, 2018

Dreadmill walk - 4-5 incline 3.15 miles in 60 minutes

Monday, June 4, 2018

Cycle 27 Week 3 Day 3

3 rounds of: 25 jumping jacks; 10 BW squats; 10 mountain climbers
mobility

Deadlift TM 345
135 x 10
225 x 5 (semi-sumo)
225 x 5

265 x 5
300 x 3
330 x 11

Hack sled squat
230 x 50 total

Lat Pulls
120 x 50 total

20 minutes stationary bike


#402

Tuesday, June 5, 2018

Stationary bike x 30 minutes

Wednesday, June 6, 2018

Cycle 27 Week 3 Day 4

Speed Rope x 300
Simple 6
10# Med ball throws x 15

OH Press TM 205
Bar x 15
95 x 8
115 x 5
135 x 3

155 x 5
175 x 3
195 x 7 - First 7 went up fine, then stalled and flamed out. Nothing to grind 8 or 9 out with.

FSL Rest Pause -155 x 9,3,2

Chest Supported DB Rows 45#/side x 60 total

Triceps Rope pulldowns x 60

Face pulls x 60

20 minutes stationary bike

Set up to do seated DB presses after rows, but shoulder fired a warning shot and thought better of it.


#403

Thursday, June 7, 2018

30 minutes stationary bike

Friday, June 8, 2018

Cycle 27 De-load

Speed Rope x 300
Mobility
Box Jumps x 10

Squats TM 335
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 3
255 x 5
285 x 3
315 x 1
345 x 1

Band pull aparts x 60

RDLs 135 x 30 total

Ab roller x 20

20 min stationary bike


#404

Saturday, June 9, 2018

Many Pint curls. Drunk munchies. I ate a mashup of a Bahn Mi sandwich and hot dog. Basically a chicken sausage link buried in raw jalapenos. 48 hours of assfire commences.

Sunday, June 10, 2018

Cycle 27 De-load

Let’s give my shoulder the week off. This is an adequate workaround.

30 minutes stationary bike
Agile 8 club mix
Simple 6

BW fat man rows on TRX contraption. 3 x 10 - This was available and nearby so I gave 'em a whirl. Good challenge.

Triceps Rope pulldown x 50 total

Face Pulls x 45


#405

Monday, June 11, 2018
30 minutes stationary bike
10 minutes 15% incline walk @ 3mph

Wednesday, June 13, 2018
1 hr laser tag. Fun cardio - fast walking (no running allowed) lots of climbing ramps - not really that strenuous though

Thursday, June 14, 2018

Cycle 28 Week 1 Day 1 BW 272.5

Beginners Prep Warm up -3 rounds of 25 jumping jacks, 10 BW squats, 10 mountain climbers.
Box Jumps x 15

Squats TM 345
Bar x 10
135 x 5
165 x 5
195 x 5

225 x 5
265 x 5
295 x 12 -solid set

FSL 225 x 12

ss with band pull aparts x 100

RDLs
135 x 20 total
155 x 30 total

Chins/Pullups w 55# assistance x 30 total

Ab roller x 20


#406

Saturday, June 16, 2018

Cycle 28 Week 1 Day 2

Speed Rope x 350
Simple 6 & some lower mobility
10# Med Ball throws x 15

Bench Press TM 320
Bar x 15
135 x 5
165 x 5
195 x 3

210 x 5
240 x 5
270 x 11 -Decent.
When I hit 9 easy I thought I had a shot at a PR (14), but 10 was tough and 11 was a full grind. Best part is lack of shoulder pain. Even the middling result couldn’t take down a pain-free top set.
FSL 225 x 9 -No Rep Pause today. Not gonna try my luck.

Kroc Rows 85# x 32/side

DB Bench 55# x 50 total/ side

Face Pulls x 100

20 minutes stationary bike


#407

Monday, June 18, 2018

Cycle 28 Week 1 Day 3

Beginner Prep Warm-up
Box Jumps x 15

Deadlift TM 355
135 x 5
185 x 5
225 x 3

245 x 5
265 x 5
305 x 10
My focus was severely lacking on my first rep, and I could never recover, so I capped at 10.

Hack Squat Sled
230 x 10
280 x 10 x 3 sets

Lat Pulls x 50

15 minutes stationary bike


#408

Tuesday, June 19, 2018

30 minutes stationary bike

Wednesday, June 20, 2018

Cycle 28 Week 1 Day 4

Rope x 300
Simple 6
14# Med Ball throws x 15

Press TM 210
Bar x 15
85 x 5
100 x 5
120 x 3

140 x 5
160 x 5
180 x 11 -Could’ve been better, could’ve been worse.

FSL Rest Pause 140 x 10, 3, 2

Chest supported DB Rows 50# x 50/side

Seated DB Press 50#/side x 40 held at 45’

Face Pulls x 60

20 minutes stationary bike


#409

Thursday, June 21, 2018

30 minutes stationary bike

Friday, June 22, 2018

Cycle 28 Week 2 Day 1 BW 273.5 …sheesh

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 345 -3’s week
Bar x 10
135 x 5
185 x 5
225 x 3

245 x 3
275 x 3
315 x 9 -One short of PR. After rep 4 I was triple gasping before each rep. A rep PR was doomed.
225 x about 7 or so

RDL 155 x 50 total

Pullups w 55# assistance x 35 total

Ab Roller x 25