Squats TM 335
255 x 5
285 x 3
320 x 6 - Coulda/shouda - Oh, it was ok.
BW Dips
5 x 10
Assisted Pull Ups
115# x 5, 100# x 5
85# assist x 9, 7, 5
Precor Abench Crunch x 18, 16, 16
My bodyweight has hovered at around 260lb this week, down from my PR,er, all-time high of 285 back in April. I’m averaging only 5 hours of sleep nightly and am having trouble staying consistent with the AM conditioning (weight vest walks or stationary bike).
PM-
Deadlift TM 365
Warm ups with 135, 185, 225, 225 - all well and good
275 x 5 - this seems to be a prudent stopping point
On Saturday I somehow tweaked my back near the tailbone while doing DB RDLs. Didn’t think a whole lot of it, and by Monday morning I seemed to be past it. On my first work set (275) it felt fine pulling, but not so much standing up with the weight. Then I quickly stiffened up. Unloading the bar sucked, but I’m not a little bitch that gonna leave it for someone else…
Moved on
BW Dips x 51 total (18 - PR, 10, 9, 7, 7)
BW Pike Pullups (TRX) -(10, 10, 8, 7) it was handy and next to the dips - I bet I looked like a dork, but my lats are sore this morning so I guess it was worth something.
Precor Abench Crunch recliner - mostly to stretch my back
Kind of a bummer not to finish this cycle out strong, especially since I’ve been feeling more confident with my DLs. Losing 20+lbs moves some girth off the belly and setting up is a ton easier without blubber squeezing out all over my belt.
I fear Pressing might be a no go Wednesday. I may just deload now and finish the cycle when the back is for-sure better.
Lat Pulls - 6 or 7 sets
Seated Shoulder Press - 6 or 7 sets or so
Cable Row (pronated) - 4 sets
Cable Lateral Raises - 3 sets
Quad Extensions - 2 sets of 20
Leg Curlz - 2 sets of 20
Used the little gym at my apartments to keep me away from barbells, and so I wouldn’t have to deal with crowds. The point was to keep moving and build a little muscle in the process. I didn’t hate the workout. Back still hurts - but just when I lean a touch forward, like to wash my hands at a sink for example.
PM
Bench Press
Warm up - Bar, 135, 185, 225 x 5+
245 x 5
275 x 3
305 x 4
305 x 4 - barely, yikes!
295 x 4
295 x 4
Fat Man Rows
BW x 10 x 5 sets
Got there late, so called it here. Crowded as fuck for some reason, and all the benches were taken. One by a guy doing ab twists with a bar…even when I finally got another bench, he kept going - the entire time I was benching!
Squats
Bar, 135, 165, 195 warm ups
225 x 5
255 x 2 - Good enough, but I’ve got really tight hips
Deadlift
135, 185 Warmups
225 x 3 x 3
275 x 2 x 2 - That’s all the back testing for today.
Frustrated and tired, I just went home here. I had to wait 20 minutes to get a spot to deadlift and I was cold again and needed to completely re-warm up. I was already in a horribly dark mood when I got here, and it was worse when I left.
I guess I should just be happy that my back seems to be healing.
Also noting that for the first time in 6 years my body weight is below 260lb, down almost 25 pounds from my “PR” in April of 284lb.
Thank you, and honestly I don’t know whether to credit some relatively small changes I have made, or the new meds the doctor has prescribed… maybe both?
Either way I’ll take it, as I don’t feel like I’m depriving myself while making steady and slow progress. Well, except for the $85 a month for the new med… that’s the sacrifice.
Squats TM 325
Warm ups Bar/135/165/195
215 x 5
245 x 5
275 x 5
215 x 5 x 5
Assisted Chin Ups
100, 85, 70# x 5 each
BW x 3
BW Dips x 50 total (12, 10, 10, 7, 6, 5)
53# KB Swings x 75 total
Dropped my TM a few steps to go back to the base program. It’s not a ton of volume, but more than I’ve been doing the past few years. Tomorrow will suck.
Went about 20 minutes earlier that normal, and 2 different drivers slowed down to check me out. Why does a weight vest need to look like pseudo-tactical gear? And at 0520 you get no friendly neighbor wave from me, just a blank stare…
PM
Warm up, stretch
Squats TM 325 (week 2)
Warm up with Bar, 135, 185
225 x 5
265 x 5
295 x 5
Wendler’s NOVember Challenge
In 20 minutes:
Squat 225 x 50 total
BW Pushups x 105
FML tomorrow
Hammer Strength High Pulldowns - 4 sets - all I had left to muster.