Thanks! It’s really good to be back at it again!
2021.8.10
83,3 kg
Morning: Round 2, 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
Maintained a steady, measured pace and managed 9 rounds again. Tough towards the end — conditioning has definitely suffered a bit over the past two weeks, but it could have been worse.
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 2: Supinated grip: 5 + 4 + 3 + 2 + 2 (16)
2021.8.11
83,7 kg
Morning: Recovery
The DOMS!
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 3: Pronated grip: 5 + 4 + 3 + 3 + 2 (17)
My apologies to everyone whose logs I follow regularly — I’m still catching up on reading, mostly because I keep running out of likes — if I’ve been absent from your log lately, I’m not ignoring you!
2021.8.12
82,5 kg
Morning — Round 3, Week 1, Day 1: Push Ladders
After such a long hiatus, there was a chance that today would be awful. I feared that it would be awful. I hoped that it wouldn’t be awful. It was awful.
Fortunately, kleinhound’s words today were ringing in my ears:
I should point out that the work he is doing is light-years harder than I what I set out to accomplish today. But his words really helped me get through mine. I’m grateful to him for that.
Warm-up
7,5-minute timer for each ladder
(Previous rounds’ attempts in brackets)
Military press with hands on floor
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 + 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 + 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 + . . . + 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))
The only way is up, right? Right?
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 4: Pronated grip: 5 + 4 + 4 + 3 + 2 (18)
But look at that! You did it!
For the past couple years I’ve felt like I haven’t been up to snuff or able to meet my own expectations. But end up just getting up and getting it on anyways.
Great work mate!
Thanks, guys, for the support! It means a lot to me, especially now.
2021.8.13
82,1 kg
Morning: Round 3, Week 1, Day 2: Leg supersets
Warm-up
Alternating back lunges with 6-sec pause at bottom:
5.9@8
5.9@8
&
Toyotas:
12@8
12@9
Alternating forward lunges with 6-sec pause at bottom:
5.9@8
5.8@9
&
Side lunges:
12.4@7
12.4@8 better ROM
Alternating 1-legged RDLs on pillow with 6-sec pause at bottom:
5.9@8
5.9@8
&
Pogo jumps (slow & controlled, 1 per sec):
70@7
70@8
Afternoon:
Got dragged into a late meeting that turned into a business dinner. Skipped PLP today because things ran late. Normal programming resumes tomorrow.
Good to see you back up and at it. Keep going brother
2021.8.14
82,9 kg
Morning: Round 2, Week 1, Day 3: Pull intervals
Feeling my way back into this one. All things considered, it didn’t go too badly.
Warm-up
Each set + rest = 3 minutes
One-handed let-me-ins (towel rows):
6.4@8 slightly assisted on left
6.4@9 left arm weaker, but steady without help this time
6.4@9 good, but needs better ROM, which was slightly short
Let-me-ups (inverted bodyweight rows) with pronated grip:
2-sec contraction at top, slow eccentric
9.8@9
8.8@9 forearms!
6.8@9 forearms!!
Let-me-ins (towel rows) with palms up:
12.4@7 okay, too easy
12.8@8 better
12.8@9 need to try these one-handed one day
Towel curls:
5.6 l-m@9
4.6 l-m@9
4.6 l-m@9.5
For medical reasons, I’m not allowed to go all out on these any more, so it was actually nice to focus on the MMC instead of how much I’m going to die from the exertion.
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 5: Neutral grip: 5 + 5 + 4 + 3 + 2 (19)
2021.8.15
83,8 kg
Morning — Round 3, Week 1, Day 4: Core Tabatas
Warm-up
Russian Twists
8 x 9 went better than expected
Beach Scissors (3-sec hold at top)
2 x 4 + 6 x 5 (right side)
8 x 5 (left side)
Standing knee raises (alternating sides, 3-sec hold at top, focus on contracting abs)
8 x 3
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 6 (Day 7): Neutral grip: 6 + 5 + 4 + 3 + 3 (2) (20)
Took Friday off, so skipped today’s programmed rest day. Was doing too many things at once and lost track of reps, so did one more on the last set than I should have today.
2021.8.16
83,9 kg
Morning: Round 3, 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 9 rounds
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 8: Supinated grip: 6 + 5 + 4 + 3 + 3 (21)
I’m travelling for the next two days for more medical appointments and procedures, so I’ll be gone until at least Thursday.
2021.8.20
82,4 kg
Morning: Round 3, Week 2, Day 1: Push Tabatas
Warm-up
Push-ups
6 + 7 + 6 + 5 + 4f + 3x3f
Rocking chairs
5 + 5f + 6f + 4f + 4x5f
Burpees
7x2 + 1x1f
This is an evil workout to come back to after a break, but it was programmed, so I got through it as best I could.
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 9: Supinated grip: 6 + 5 + 4 + 4 + 3 (22)
2021.8.21
82,4 kg
Morning — Round 3, Week 2, Day 2: Leg Ladders
Warm-up
7.5-minute timer per ladder
Alternating back lunges
1 + . . . + 9
Alternating 1-legged RDLs
1 + . . . + 10
Squats with 3-sec pause at bottom
Count of 8 for each rep
1 + . . . + 9
Good mornings with 3-sec pause at bottom
Count of 8 for each rep
1 + . . . + 9
Afternoon: PLP
P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)
Day 10: Pronated grip: 6 + 5 + 5 + 4 + 3 (23)
2021.8.22
83,5 kg
For psychological rather than physical reasons, I felt I needed a break today, so I took the day off.
In the afternoon, I went for a 6 km woodland walk, with large changes in elevation — lots of stairs! This actually helped the DOMS in my hamstrings after yesterday’s Good Mornings.
2021.8.23
84,2 kg
Morning — Round 3, Week 2, Day 3: Pull supersets
Warm-up
Each superset + rest = 4 minutes
Pull-ups — pronated grip
5.8@9
5.8@9 grindy
&
Let-me-ins (towel rows):
12@7
12@7.5
Let-me-ins with approx. 5-sec contraction at top:
5.12@7
5.12@7.5
&
Let-me-ups (inverted bodyweight rows) with pronated grip
12@9
12@9
Let-me-ups (inverted bodyweight rows) with supinated grip:
5.8@8 good
5.8@9
&
Let-me-ins (towel rows) with palms up:
12@8
12@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 11: Pronated grip: 6 + 6 + 5 + 4 + 3 (24)
The word of the day is grindy. Slept rather badly last night, so there two or three ugly, shaky, grindy reps in the second, third, and last sets, which is actually unusual for me.
DOMS is hanging around very persistently in the hamstrings, which makes me think I should begin including a few Good Mornings in my warm-up routine. Might give that a go tomorrow.
I’ll be honest and say I understand almost none of the unique coding you use in your log , but it is clear to see the consistent hard work going on in here. Keep up the good work mate.
LOL! Yes, because I’m doing all bodyweight stuff, I had to come up with a way to keep track of the duration of a rep, since I can’t vary the weight itself as easily for progress.
So 12.8@8 means 12 reps, each one for a total count of 8 (so roughly 6 seconds, with an explosive lift, pause of 2 seconds at top, and a slow eccentric), all @ an RPE of 8.
Sometimes I try to progress by holding a contraction longer, or pausing part-way through the rep, or slowing the whole rep down. This notation helps me keep track of that. Probably there’s a better way to do it; I just don’t know about it yet.
Of course, there are also options for tinkering with the lever forces by changing the fulcrum point, but when I do that, I usually describe it in the text.
As for the consistent hard work, I’m struggling with some life-altering medical issues at present, so I’m actually regressing a bit at the moment.
But I’m doing what I can, and trying to keep at it and work my way up again. I take so much inspiration from the people here, yourself included, and I’m so grateful for the sense of community.
So thank you for your encouraging and supportive words! They mean a lot to me. Particularly at present.
2021.8.24
84,0 kg
Morning — Round 3, Week 2, Day 4: Core interval sets
Warm-up—added a set of 10 Good Mornings to the usual warm-up routine for good measure
Each set + rest = 3 minutes
Leg lifts with hands on chest
12.8@7
12.8@8
12.8@9
Hyperextensions with hands under chin
12.8@8 good—stretched before set
12.8@9
12.8@9
Pre-workout protein + coffee + short of time = throwing up slightly in your mouth during this one. I hate it when that happens!
Russian twists
12@9 stiff, need to stretch cross-legged beforehand
12@7 much better
12@7 good
Swimmers, stretched before set
12.6@8 stiff
12.6@8
12.6@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 12 (Day 13): Neutral grip: 7 + 6 + 5 + 4 + 3 (25)
Day 12 is a scheduled rest day, but I did that on Sunday, so I’m forging ahead.