T Nation

Keeping My Head Down, Doing My Thing

2021.10.3

87,4 kg

Morning: Round 4, Week 4, Day 5: Stappers

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups

Managed 10 rounds. Strength & energy both up.

Afternoon:

PLP Day 12: Programmed rest day

Went for an hour-long walk through hilly woodland and on the beach.

2 Likes

You’re recovering from another medical procedure, correct? How have you been feeling?

Hey, thanks for checking in. Funny you should ask: I’ve been struggling with some chronic pain. If it gets worse, it very well might mean another trip to hospital. For now, though, I’m trying some mitigation strategies that seem to be working reasonably well. But if I disappear suddenly for a while, that would be why.

I’ve been following your log — amazing work you’re doing there! SO proud of you! :wave:

2 Likes

Sorry to hear this, but…

Very glad to hear this! Hope things continue moving in the right direction.

1 Like

2021.10.4

86,6 kg

Morning — Round 5, Week 1, Day 1: Push Ladders

I had intended to start a new programme today but with the way my health has been going, I just don’t have the mental energy to do so right now. So in the meantime, I’m retreading old ground, just until I feel up to starting something new.

Warm-up

7,5-minute timer for each ladder

(Previous rounds’ attempts in brackets)

Military press with hands raised on chair
1 + . . . + 8 + 7 + . . . + 5 + timer expired (54) — shorter-duration reps, though

(1.5 + 2.5 + . . . + 6.5 + 5.5 + . . . 1.5 + 2.5 + timer expired (38))
(1 + . . . 3 + 2 + 1f + (hands raised on chair from here on) 2 . . . + 6 + 5 + timer expired (9 + 25 = 34)
(1 + . . . + 4 + 2f + 2f + 1 + 1 + 1 + 1 + 1f + failure (19))
(1 + 2 + 1 + 1 + 1 + 2 + 1 + 1 + 1 + failure . . . (11))

Push-ups
1 + . . . 4 + 3 + . . . 1 + . . . + 4 + 3 + . . . 1 + 2 + 1 + 2 + 1 + timer expired (37)

(1 + . . . + 4 + 3 + . . . 1 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 1f + failure (30))
(1 + 2 + 3 + 2f + 1 + 2 + 2f + 3 + 2 + 1 + 2 + 4x1 + 2 + 3x1 + timer expired (30)
(1 + . . . + 6 + 5 + . . . + 1 + 1 + 1 + failure (38))
(1 + 2 + 3 + 4 + 5 + 4 + 3 + 2 + 1 + 2 + failure . . . (27))

Close-grip push-ups
1 + . . . + 4 + 3 + . . . 1 + 1 + 1 + 1 + 1f + 2 + 3 + 2 + 1 + 2f + 1 + timer expired (31)

(1 + 2 + . . . + 4f + . . . + 1 + 2 + 1 + 1 + 1 + 1 + 1 + 1f + 2 + 2f + 1 + failure (29))
(1 + 2 + 3 + 3f + 4f + 3 + 2f + 3x1 + 2f + 1 + 1f + timer expired (25))
(1 + 2 + 3 + 3f + 4 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 1 + 1 + timer expired (31))
(1 + 2 + 3 + 4 + 5 + 4 + 3 + 2 + 1+ 1 + 1 + failure . . . (27))

Seated dips
1 + . . . + 7 + 6 + . . . 1 + . . . + 3 + timer expired (54)

(1 + 2 + . . . + 6 + 5 + . . . + 1 + failure (36))
(1 + . . . + 6 + 5 + . . . +1 + . . . 4 + timer expired (45)
(1 + . . . + 8 + 7 + . . . 3 + timer expired (61))
(1 + 2 + 3 + 4 + 5 + 6 + 7 + 6 + 5 + 4 + timer expired (43))

Considering the terrible night’s sleep I had, I think I did rather well, really.

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 13: Neutral grip: 7 + 6 + 5 + 4 + 3 (25)

This went really well. I love neutral grip!

3 Likes

2021.10.5

86,1 kg

Morning: Round 5, Week 1, Day 2: Leg supersets

Warm-up

Alternating back lunges with 6-sec pause at bottom:
5.9@9
5.9@8
&
Toyotas:
12@8 stiff
12@9 better

Alternating forward lunges with 6-sec pause at bottom:
5.9@9
5.8@9
&
Side lunges:
12.4@8 somewhat stiff
12.4@8 better ROM

Alternating 1-legged RDLs on pillow with 6-sec pause at bottom:
5.9@8 good balance
5.9@8
&
Pogo jumps (slow & controlled, 1 per sec):
70@8 good
70@8 ankle burn!

The pogo jumps really tire the stabilising muscles, so balance in the second set of one-legged RDLs is much more challenging. The final set of pogo jumps then burns the stabilisers thoroughly.

Energy and strength a little low this morning — not sure, but maybe I overdid the warm-up a bit?

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 14: Neutral grip: 7 + 6 + 5 + 4 + 4 (26)

Work stress fuelled this one — good strength and angry energy.

3 Likes

2021.10.6

85,5 kg

Morning: Round 5, Week 1, Day 3: Pull intervals

Warm-up

Each set + rest = 3 minutes

One-handed let-me-ins (towel rows):
6.4@8 slightly assisted on left
7.4@9 unassisted but left arm weaker
7.4@9 good

Let-me-ups (inverted bodyweight rows) with pronated grip:
2-sec contraction at top, slow eccentric
10.8@9,5
9.8@9,5
8.8@9,75

Let-me-ins (towel rows) with palms up:
12.4@7
12.8@8 slower eccentric, gave dominance to left (weaker) side
12.8@9 dominance to left, good MMC, but hard on elbow. Maybe just one set this way?

Towel curls:
5.6 l-m@9,5
4.6 m-h@9,5
4.6 m-h@9,5

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 15: Pronated grip: 7 + 6 + 5 + 5 + 4 (27)

3 Likes

2021.10.7

84,9 kg

Morning — Round 5, Week 1, Day 4: Core Tabatas

Warm-up

Russian Twists
7 x 9 + 4 with cramp, so longer rest + 9

Beach Scissors (3-sec hold at top)
8 x 4.8 (both sides)

Standing knee raises (alternating sides, 3-sec hold at top, focus on contracting abs)
8 x 3.8

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 16: Pronated grip: 7 + 6 + 6 + 5 + 4 (28)

Felt a bit depleted today, likely because I’ve had to cut food intake temporarily to help manage chronic pain. On the plus side, I need to lose a few (okay, a lot of) kilogrammes anyway, and this is certainly working for that.

4 Likes

2021.10.8

84,9 kg

Morning: Round 5, Week 1, Day 5: Stappers

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups

x 10 rounds

Brisker pace again today and finished with 10 seconds to spare, but still maintained good form.

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 17: Supinated grip: 7 + 7 + 6 + 5 + 4 (29)

Looking forward to tomorrow’s programmed rest day.

3 Likes

2021.10.10

87,8 kg

Morning: Round 5, Week 2, Day 1: Push Tabatas

Warm-up

Push-ups
4x6 + 4f + 5f + 3f + 4f actually better than last time

Rocking chairs
8 x 6 really good!

Burpees
8 x 2 also better than last time

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 19: Supinated grip: 8 + 7 + 6 + 5 + 4 (30)

Despite a terrible night’s sleep and a leaden start to both workouts, everything eased up nicely and went surprisingly well. Pace on the morning workout was better and smoother than ever before, and both felt really good.

2 Likes

2021.10.11

86,8 kg

Morning — Round 5, Week 2, Day 2: Leg Ladders

Warm-up

7.5-minute timer per ladder

Alternating back lunges
1 + . . . + 10 cut rest periods short

Alternating 1-legged RDLs
1 + . . . + 10 cut rest periods short

Squats with 3-sec pause at bottom
Count of 8 for each rep
1 + . . . + 10 cut rest periods short

Good mornings with 3-sec pause at bottom
Count of 8 for each rep
1 + . . . + 10 cut rest periods short

The Good Mornings were a mess because I struggled to maintain concentration and kept losing count. In the end, I did more reps than called for, so I’m calling it a win.

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 20: Pronated grip: 8 + 7 + 6 + 5 + 5 (31)

A bit shaky on some reps and grip started failing me, but I didn’t let it get the better of me and finished everything up with acceptable form. Today was extremely busy so I did these two workouts within 2 hours of each other, which is not ideal. They’re supposed to be done at least 6 hours apart.

EDIT: I’m travelling for the next three days, so back on Friday.

4 Likes

2021.10.12

87,6 kg

Managed to squeeze in a couple of workouts after all before leaving on my business trip but couldn’t post it because the site was in read-only mode (?).

Morning — Round 4, Week 2, Day 3: Pull supersets

Warm-up

Each superset + rest = 4 minutes

Pull-ups — pronated grip
5.8@8 good
5.8@8 good
&
Let-me-ins (towel rows):
12@7
12@7

Let-me-ins with approx. 5-sec contraction at top:
5.12@7
5.12@7
&
Let-me-ups (inverted bodyweight rows) with pronated grip
12@8 good
12@8 good

Let-me-ups (inverted bodyweight rows) with supinated grip:
5.12@9
5.8@9
&
Let-me-ins (towel rows) with palms up:
12@8
12@9

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 21: Pronated grip: 8 + 7 + 6 + 6 + 5 (32)

Despite another poor night’s sleep, it all went surprisingly well.

4 Likes

2021.10.15

87,6 kg

Morning — Round 5, Week 2, Day 4: Core interval sets

Warm-up

Each set + rest = 3 minutes

Leg lifts with hands on chest
12.8@8
12.8@8
12.8@9

Hyperextensions with hands under chin
12.8@8 good—stretched before set
12.8@9
12.8@8

Russian twists
12@10 stiff & terrible
12@8 much better
12@8 good activation

Swimmers, stretched before set
12.6@7,5 stiff
12.6@8 good
12.6@8 better ROM

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 22: Neutral grip: 8 + 7 + 7 + 6 + 5 (33)

Despite another terrible night’s sleep, it all went surprisingly well again today. Good energy and strength.

3 Likes

2021.10.16

86,9 kg

Morning — Round 5, Week 2, Day 5: Stappers

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups

Did 10 rounds, finished with 30 seconds to spare, so did an 11th round as well.

Slept well for the first time in a while. Great energy this morning. If only all days were like this!

I’ve been eating nearly obscene quantities of carbs lately (including the occasional d-word that makes @SvenG go spontaneously blind :grin:), so maybe that accounts for all the energy?

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 23: Neutral grip: 8 + 8 + 7 + 6 + 5 (34)

I’m travelling again early tomorrow for more medical procedures on Monday. If all goes well, I should be back again on Tuesday or Wednesday.

3 Likes

:smirk:

1 Like

LOL! It takes one to know one, of course . . . You and I are so similar in some ways.

I’m experimenting a bit to find the “feeding sweet spot” — enough to provide good energy for workouts, but not so much that it leads to consistent weight gain (of the wrong kind).

I’m slowly getting there, but as you can see from my log, my weight is zig-zagging like the stock market before a crash. :smile:

1 Like

2021.10.20

88,4 kg

Hmm . . . It looks like my carb experiments need to be scaled back a bit (pun intended). At least I know what to do.

Morning — Round 4, Week 3, Day 1: Push interval sets

Warm-up

Each set + rest = 3 minutes

Push-ups
12@8,5
12@9
12@10

Military press with hands raised
12.8@10 still experimenting with rep duration a bit to find the right tension
12.6@10
12.6@10

Close-grip push-ups
6@10
7@10
8@10

Seated dips
12.4@7
12.4@8
16.4@10 went for failure just to see how far I could get.

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 7: Neutral grip: 6 + 5 + 4 + 3 + 2 (20)

Climbing the mountain again. I actually wanted to start at Day 13 this time but lost my nerve (mostly because I was very full from lunch and didn’t want to wear my food).

I’m travelling on business early and all day tomorrow. Back on Friday.

4 Likes

Don’t neglect the effect carbs have on water retention, even more so if you are so used to being on lower carbs.

2 Likes

You are absolutely right, of course. Good point!

2021.10.22

88,0 kg

Morning — Round 5, Week 3, Day 2: Leg Tabatas

Warm-up

Beat your boots
8 + 3x9 + 4x8 pushed harder this time, brutal quad burn

Lunges
8 x 4

Good mornings
8 x 7

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 8: Supinated grip: 6 + 5 + 4 + 3 + 3 (21)

The word of the day is “leaden”. But it’s done.

EDIT: Typo.

2 Likes