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

Youā€™re recovering from another medical procedure, correct? How have you been feeling?

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

Iā€™ve been following your log ā€” amazing work youā€™re doing there! SO proud of you! :wave:

2 Likes

Sorry to hear this, butā€¦

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

1 Like

2021.10.4

86,6 kg

Morning ā€” 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 donā€™t have the mental energy to do so right now. So in the meantime, Iā€™m retreading old ground, just until I feel up to starting something new.

Warm-up

7,5-minute timer for each ladder

(Previous roundsā€™ attempts in brackets)

Military press with hands raised on chair
1 + . . . + 8 + 7 + . . . + 5 + timer expired (54) ā€” 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 nightā€™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 ā€” 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 ā€” 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 ā€” 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 Iā€™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 tomorrowā€™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 nightā€™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 ā€” 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 Iā€™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 didnā€™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. Theyā€™re supposed to be done at least 6 hours apart.

EDIT: Iā€™m travelling for the next three days, so back on Friday.

5 Likes

2021.10.12

87,6 kg

Managed to squeeze in a couple of workouts after all before leaving on my business trip but couldnā€™t post it because the site was in read-only mode (?).

Morning ā€” Round 4, Week 2, Day 3: Pull supersets

Warm-up

Each superset + rest = 4 minutes

Pull-ups ā€” 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 nightā€™s sleep, it all went surprisingly well.

5 Likes

2021.10.15

87,6 kg

Morning ā€” 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 goodā€”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 nightā€™s sleep, it all went surprisingly well again today. Good energy and strength.

4 Likes

2021.10.16

86,9 kg

Morning ā€” 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!

Iā€™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)

Iā€™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.

Iā€™m experimenting a bit to find the ā€œfeeding sweet spotā€ ā€” enough to provide good energy for workouts, but not so much that it leads to consistent weight gain (of the wrong kind).

Iā€™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 ā€” 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 didnā€™t want to wear my food).

Iā€™m travelling on business early and all day tomorrow. Back on Friday.

4 Likes

Donā€™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 ā€” 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 ā€œleadenā€. But itā€™s done.

EDIT: Typo.

2 Likes