Keeping My Head Down, Doing My Thing

Training Logs
241

2021.12.3

88,5 kg

Morning: Easy conditioning

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.

5 minutes of thoracic stretching.

Felt very lethargic today, so was half asleep through this. Pace must have been a little slower than usual because the timer expired halfway through the last set. Finished it anyway.

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: Neutral grip: 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching.

Sleepy going into it, but good strength and energy once I got started.

4 Likes
242

2021.12.5

89,0 kg

Morning — Round 3, Week 1, Day 3: Push/pull ladders

Warm-up

7,5-minute timer per exercise

Push-ups
1 + 2 + . . . + 6 + 5 + . . . + 1 + . . . + 3 + 2f + 1 + 2 + timer expired (46) — felt better than it actually was. Is that good or bad?

Let-me-ups (inverted bodyweight rows)
1 + . . . + 6 + 5 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired
(52) — same as last time

Military press (with hands raised on first step)
1 + . . . + 5 + 4 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 1 + 2 + 1 + timer expired (39) — significantly higher level of difficulty, so not bad

Let-me-ins (towel rows)
1 + . . . + 12 + timer expired (78) — changed lever for added difficulty, same as last time

5 minutes of thoracic stretching.

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: Neutral grip: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching.

50-minute woodland and beach walk.

Today felt good. I’m grateful for that.

5 Likes
243

2021.12.6

89,7 kg

Morning — Round 3, Week 1, Day 4: Leg/core ladders

Warm-up

7,5-minute timer per exercise

Alternating side lunges with 1- to 3-sec pause at bottom
1.6 + . . . + 8.6 + timer expired (36 each side). Cut rest periods short.

Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55 each side). Cut rest periods short.

Toyotas with 1- to 3-sec pause at bottom
1.6 + . . . + 10.6 + timer expired (55) — same as last time

Russian Twists
1 + . . . + 10 + 9 + . . . + 5 + timer expired (90) — substantial improvement over last time. It’s tricky balancing a smooth, fluid motion with a sufficiently intense contraction.

5 minutes of thoracic stretching.

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)

5 minutes of thoracic stretching.

Despite being somewhat short-slept, strength and energy were surprisingly good today. Everything felt good.

4 Likes
244

2021.12.7

88,7 kg

Morning: Easy conditioning

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.

5 minutes of thoracic stretching.

Lethargic today, but it went well once I got started. Quicker pace 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 21: Pronated grip: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching.

Lethargic getting going again this afternoon, but good strength and energy nonetheless.

3 Likes
245

2021.12.8

89,1 kg

Morning — Round 3, Week 2, Day 1: Push/pull ladders

Warm-up

7,5-minute timer per exercise

Push-ups
1 + 2 + . . . + 6 + 5 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + timer expired (46) — Fewer reps than last time but I raised the difficulty, so I’m okay with it

Let-me-ups (inverted bodyweight rows)
1 + . . . + 6 + 5 + . . . 1 + 2 + 3 + 2 + 1 + 2 + 1 + 2 + 1 + 2 + 1 timer expired (53) — same as last time

Military press (with hands raised on first step)
1 + . . . + 5 + 4 + . . . 1 + 2 + 3 + 2 + 1 + 2 + 1 + 2 + timer expired (38) — one fewer than last time but fewer singles

Let-me-ins (towel rows)
1 + . . . + 12 + timer expired (78) — same as last time

5 minutes of thoracic stretching.

Not exciting. But not awful either. Got it done.

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: Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching.

This went better than expected.

2 Likes
246

2021.12.9

90,4 kg

Morning — Round 3, Week 2, Day 2: Leg/core ladders

Warm-up

7,5-minute timer per exercise

Alternating back lunges with 1- to 3-sec pause at bottom
1.6 + . . . + 8.6 + timer expired (36 each side) — cut rest periods shorter and managed an extra set

Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55 each side) — cut rest periods short, same as last time

Toyotas with 1- to 3-sec pause at bottom
1.6 + . . . + 10.6 + timer expired (55) — one set fewer than last time; strange rhythm for these today, resulting in a slightly longer pause at bottom?

Hyperextensions with arms at sides, 3-sec hold at top
1.6 + . . . + 10.6 + timer expired (55) — same as last time but with increased intensity

5 minutes of thoracic stretching. These are dead easy after the hyperextensions!

Despite being somewhat underslept, good strength and energy for these today.

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: Supinated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching.

This went well. I am definitely making progress here, even if the numbers don’t reveal it yet. These are getting incrementally — microscopically so — easier each time around.

Travelling on business tomorrow. Fortuitously, tomorrow is also a programmed rest day, so back on Saturday.

2 Likes
247

2021.12.11

90,5 kg

Morning — Round 3, Week 2, Day 3: Push/pull ladders

Warm-up

7,5-minute timer per exercise

Push-ups
1 + 2 + . . . + 6 + 5 + . . . + 1 + . . . + 3 + 2 + 1 + 2 + 3 + timer expired (49) — better than last time.

Let-me-ups (inverted bodyweight rows)
1 + . . . + 6 + 5 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 2f + timer expired
(56) — improved on last time

Military press (with hands raised on first step)
1 + . . . + 5 + 6(f) + 5f) + 4(f) + 3 + . . . + 1 + 2 + 1 + timer expired (39) — same reps as last time, higher level of difficulty; higher reps near failure

Let-me-ins (towel rows)
1 + . . . + 12 + timer expired (78) — changed lever for added difficulty, same as last time; the last few sets are tough

5 minutes of thoracic stretching.

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: Pronated grip: 7 + 6 + 5 + 4 + 3 (25)

5 minutes of thoracic stretching.

Climbing the mountain again.

3 Likes
248

2021.12.12

90,9 kg

Morning — Round 3, Week 2, Day 4: Leg/core ladders

Warm-up

7,5-minute timer per exercise

Alternating side lunges with 1- to 3-sec pause at bottom
1.6 + . . . + 9.6 + timer expired (45 each side). Cut rest periods short and managed to add a set.

Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55 each side). Cut rest periods short.

Toyotas with 1- to 3-sec pause at bottom
1.6 + . . . + 10.6 + timer expired (55) — same as last time

Russian Twists
1 + . . . + 10 + 9 + . . . + 5 + timer expired (90) — same as last time but a little more ragged than I would like. I’m working on better control of these, especially as fatigue sets in.

5 minutes of thoracic stretching.

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: Pronated grip: 7 + 6 + 5 + 4 + 4 (26)

5 minutes of thoracic stretching.

Good strength but low energy.

EDIT: Added weight.

3 Likes
249

2021.12.13

91,2 kg

Morning: Easy conditioning

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.

5 minutes of thoracic stretching.

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: Supinated grip: 7 + 6 + 5 + 5 + 4 (27)

5 minutes of thoracic stretching.

4 Likes
250

2021.12.14

89,8 kg

Morning — Round 4, Week 1, Day 1: Push/pull ladders

Warm-up

7,5-minute timer per exercise

Push-ups
1 + 2 + . . . + 6 + 5 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + timer expired (46) — same as last time

Let-me-ups (inverted bodyweight rows)
1 + . . . + 6 + 5 + . . . 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (52) — one fewer than last time

Military press (with hands raised on first step)
1 + . . . + 5 + 4 + . . . 1 + 2 + 1 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 1 + timer expired (39) — one more than last time and raised difficulty slightly

Let-me-ins (towel rows)
1 + . . . + 12 + timer expired (78) — same as last time

5 minutes of thoracic stretching.

Quite short-slept this morning. Tired, but couldn’t sleep any more. Gravity turned up to 11. Frankly, I’m astonished that I got through this.

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: Supinated grip: 7 + 6 + 6 + 5 + 4 (28)

5 minutes of thoracic stretching.

Surprisingly good!

EDIT: Fixed typo.

4 Likes
251

2021.12.15

89,0 kg

Morning — Round 4, Week 1, Day 2: Leg/core ladders

Warm-up

7,5-minute timer per exercise

Alternating back lunges with 1- to 3-sec pause at bottom
1.6 + . . . + 8.6 + timer expired (36 each side) — cut rest periods short; same as last time

Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55 each side) — cut rest periods short; same as last time

Toyotas with 1- to 3-sec pause at bottom
1.6 + . . . + 10.6 + timer expired (55) — same as last time

Hyperextensions with arms at sides, 3-sec hold at top
1.6 + . . . + 10.6 + timer expired (55) — same as last time

5 minutes of thoracic stretching

Not exciting, but got it done.

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: Neutral grip: 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching.

Also not exciting. Also got it done.

EDIT: Fixed typo so I don’t confuse myself.

3 Likes
252

2021.12.16

89,8 kg

Morning: Easy conditioning

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.

5 minutes of thoracic stretching.

Afternoon: PLP

Day 18: Programmed rest day

4 Likes
253

2021.12.17

89,3 kg

Morning — Round 4, Week 1, Day 3: Push/pull ladders

Warm-up

7,5-minute timer per exercise

Push-ups
1 + 2 + . . . + 6 + 5 + . . . + 1 + . . . + 3 + 2 + 1 + 2 + 3 + timer expired (49) — same as last time

Let-me-ups (inverted bodyweight rows)
1 + . . . + 6 + 5 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 3 + timer expired (57) — one more than last time

Military press (with hands raised on first step)
1 + . . . + 5 + 5(f) + 4 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + timer expired (40) — one more than last time

Let-me-ins (towel rows)
1 + . . . + 12 + timer expired (78) — same as last time

5 minutes of thoracic stretching.

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: Neutral grip: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching.

Really dragged through this one. But got it done properly.

3 Likes
254

2021.12.19

90,9 kg

Morning — Round 4, Week 1, Day 4: Leg/core ladders

Warm-up

7,5-minute timer per exercise

Alternating side lunges with 1- to 3-sec pause at bottom
1.6 + . . . + 9.6 + timer expired (45 each side). Cut rest periods short; same as last time.

Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55 each side). Cut rest periods short.

Toyotas with 1- to 3-sec pause at bottom
1.6 + . . . + 11.6 + timer expired (66) — very good: added a set

Russian Twists
1 + . . . + 10 + 9 + . . . + 4(f) + 3 + timer expired (97) — added two sets

5 minutes of thoracic stretching.

Good strength and great energy levels.

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)

5 minutes of thoracic stretching.

Good strength and good energy levels again. Why can’t all days be like this?

Brisk 1 hour and 50 minute beach walk. Shins!

2 Likes
255

2021.12.20

89,9 kg

Morning: Easy conditioning

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.

5 minutes of thoracic stretching.

Afternoon:

My elbows (and, to a lesser extent, knees) have been angry with me for a while now. After this morning’s push-ups, I decided to give them today to recover by taking a nap this afternoon.

This morning I also started experimenting with different hand positions for push-ups, which I’ve not been doing lately (I’ve been using only the thumbs-under-nipples position, which is a slightly narrow position).

I also have the tendency to squeeze my pecs at full extension on the push-ups, which for some reason also causes pain in the tendons of the elbows as the elbows bow slightly inwards when doing so, so I’m trying to get out of that habit too.

If anyone reading has any suggestions, I’d be grateful. Maybe just switching up hand positions regularly is what does the trick?

4 Likes
256

Some variety in hand placement might help to change the orientation of your humerus.

Widening a bit and turning your hands outward a little (slightly duck footed) will rotate your humerus so that the crook of the elbow is opening a bit more forward than inward. Thats how I just naturally tend to do them.

Goofing around with them as I was thinking through this post, I realized my wrist mobility is abysmal. :laughing:

1 Like
257

Thanks so much for the information! I will give that a try!

2 Likes
258

2021.12.21

89,7 kg

Morning — Round 4, Week 2, Day 1: Push/pull ladders

Warm-up

7,5-minute timer per exercise

Push-ups
1 + 2 + . . . + 6 + 5 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 3(f) + 2 + 1 + 2 + 1 + 1 + timer expired (56) — to help relieve the elbows, did this “backwards”, starting and finishing at the extended position, which is much easier. More about this below.

Let-me-ups (inverted bodyweight rows)
1 + . . . + 6 + 5 + . . . 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 1 + timer expired (55) — three more than last time

Military press (with hands raised on first step)
1 + . . . + 5 + 4 + . . . 1 + 2 + 3 + 2 + 1 + 2 + 1 + 2 + 4x1 + timer expired (42) — three more than last time and raised difficulty slightly again

Let-me-ins (towel rows)
1 + . . . + 12 + timer expired (78) — same as last time

5 minutes of thoracic stretching.

Terrible night’s sleep the past two nights, so it took a lot to get going this morning. But when I did, everything went very smoothly.

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)

5 minutes of thoracic stretching.

Here, I did the push-ups the conventional way again.

My most grateful thanks to @SkyzykS: your suggestion worked perfectly and I was able to do all the push-ups both this morning and this afternoon completely free of pain through the whole range of motion. It’s amazing what such a small but significant change can accomplish! Thank you again!

3 Likes
259

You’re welcome. Glad I could help!

1 Like
260

2021.12.22

89,2 kg

Morning — Round 4, Week 2, Day 2: Leg/core ladders

Warm-up

7,5-minute timer per exercise

Alternating back lunges with 1- to 3-sec pause at bottom
1.6 + . . . + 9.6 + timer expired (45 (30) each side) — cut rest periods short; forgot pause at bottom up to set of 5 so added a set

Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55 each side) — cut rest periods short; same as last time

Toyotas with 1- to 3-sec pause at bottom
1.6 + . . . + 11.6 + timer expired (66) — cut rest periods slightly short, so managed to add a set

Hyperextensions with arms at sides, 3-sec hold at top
1.6 + . . . + 10.6 + timer expired (55) — same as last time

5 minutes of thoracic stretching

Another terrible night’s sleep. Took a while to get going, and was woolly-headed through the first exercise, but things improved from there. You’d be forgiven for thinking I’d been drinking, but no . . .

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: Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching.

Very lethargic this afternoon, so this was more of a struggle than it should have been. But I got it done.

Getting my COVID booster shot tomorrow, so we’ll see what the day holds in store . . .

2 Likes