T Nation

Keeping My Head Down, Doing My Thing

2021.8.25

83,1 kg

Morning — Round 3, 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 9 rounds at faster but still steady pace this time. Finished the 9th round with 8 seconds to spare.

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)

2 Likes

Your tenacity and consistency are really admirable.

2 Likes

LOL! If you knew how often I had to talk myself into it first . . . nah, it’s better that you don’t! :slight_smile:

1 Like

Oh, I have a pretty good idea.

Hence the admiration. :+1:

2 Likes

2021.8.26

83,1 kg

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

Warm-up

Each set + rest = 3 minutes

Push-ups
12@9
12@9
10@10

Military press with hands raised
10.8@10
9.8@10 deep burn in shoulders
9.810

Slowed the reps down for this one because regular speed was too easy last time. However, this killed me on the . . .

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

Seated dips
12.4@8
12.4@9
12.4@10

It’s been a long time since I took so many sets to failure in a single workout. Properly knackering, but good once in a while.

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)

This was a slog. But I have what must be the elusive pump that everyone keeps talking about in the triceps. There may be DOMS tomorrow.

1 Like

2021.8.27

84 kg

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

Warm-up

Beat your boots
8 x 7

Lunges
8 x 4

Good mornings
8 x 7

Improved over the last round.

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)

A little shaky on a couple of reps because I’m nearing my strength limits, but otherwise good.

1 Like

2021.8.28

84,1 kg

Morning — Round 3, Week 3, Day 3: Pull ladders

Warm-up

Each set per exercise + rest = 7.5 minutes

Let-me-ups (inverted bodyweight rows) with pronated grip
1 + 2 + . . . 7 + 8 + 7 + . . . 2 + 1 + timer expired

Let-me-ins (towel rows)
1 + 2 + . . . 11 + 12 + timer expired

Let-me-ups (inverted bodyweight rows) with supinated grip
1 + 2 + . . . 6 + 7 + 6 + 5 + . . . 1 + 2 + 3 + 4 + timer expired

Let-me-ins (towel rows) with palms up
1 + 2 + . . . 10 + 11 + timer expired

Compared to last time, managed an extra set on the inverted rows with supinated grip, otherwise matched performance from 15 July.

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)

Sweaty, slippery grip, but otherwise good.

1 Like

2021.8.29

84,8 kg

Today is a scheduled rest day for PLP, and I’m feeling the need for rest anyway, so I took today off. Getting lots of NEAT preparing the house for guests next week.

1 Like

2021.8.30

85,6 kg

Morning — Round 3, Week 3, Day 4: Core ladders

Warm-up

Crunch-it-ups
1 + 2 + . . . + 8 + 7 + . . . 2 + 3 + 4 + timer expired
Managed two more sets than last time.

Hyperextensions with arms out at sides
1.4 + 2.4 + . . . + 9.4 + 10.4 + timer expired

Leg lifts with hands on chest and 4-sec hold at top
1.8 + 2.8 + . . . + 7.8 + 8.8 + 7.8 + timer expired
Managed one more set than last time.

Hyperextensions with lower body only and 3-sec hold at top
1.4 + 2.4 + . . . + 7.4 + 8.4 + 9.4 + 8.4 + 7.4 + 6.4 + timer expired
Went higher up the ladder and managed one more set than last time.

I finally feel like I understand this last exercise. As with last time, there will be DOMS.

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)

That first set is always the hardest.

2 Likes

How exactly do you do those hyperextensions?

Lie face down on a towel or yoga mat. For the “normal” version, you put your hands under your chin, and then lift both your chest and your legs off the mat, leaving only your abdomen in contact with the towel. Hold that position for 3 seconds, and then slowly return to rest.

For the version I was talking about, you lift only your legs (which is harder to do, as your head, neck, and chest naturally want to come up too). Hold 3 seconds at the top, and then slowly return to rest.

1 Like

2021.8.31

84,5 kg

Morning: Round 3, 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 10 rounds this time, one more than last time. Conditioning is definitely improving slowly because it wasn’t as difficult for the last 3 rounds as last time. Timer went off after last set of lunges, but I finished the rest of the round 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 20: Neutral grip: 8 + 7 + 6 + 5 + 5 (31)

3 Likes

2021.9.1

84,9 kg

Morning — Round 4, Week 1, Day 1: Push Ladders

Warm-up

7,5-minute timer for each ladder

(Previous rounds’ attempts in brackets)

Military press with hands raised on chair
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 + 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 + 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 + 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))

[Internal screaming]

This felt much, much, much, much, much worse than it actually was, looking at the numbers on “paper”. This is why we log these things.

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: Neutral grip: 8 + 7 + 6 + 6 + 5 (32)

EDIT: Fixed the date.

3 Likes

2021.9.2

85,4 kg

Morning: Round 4, Week 1, Day 2: Leg supersets

Warm-up

Alternating back lunges with 6-sec pause at bottom:
5.8@7
5.9@8
&
Toyotas:
12@7 stiff
12@8

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

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@8
70@8 ankle burn!

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

Very near my strength limit here. Hit technical failure on last three sets. I think I’m going to try to finish tomorrow, and then knock back to Day 7 (6 + 5 + 4 + 3 + 2 = 20) and work my way back up from there, rather than going all the way back to Day 1.

2 Likes

niiice. Looks like you’re doing nicely after that surgery!

1 Like

Thanks! There are some permanent effects (and sadly, my prognosis is not good, so things will yet worsen considerably), but I’m working around them as best I can for now and trying to regain ground lost during the convalescence.

1 Like

2021.9.3

84,5 kg

Morning: Round 4, 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
6.4@9 left arm weaker
6.4@9 good, but needs better ROM

Let-me-ups (inverted bodyweight rows) with pronated grip:
2-sec contraction at top, slow eccentric
10.8@8
9.8@9
8.8@9 burn in forearms and lats!

Let-me-ins (towel rows) with palms up:
12.4@7
12.8@8
12.8@9

Towel curls:
5.6 l-m@9.5
4.6 m-h@10
4.6 m-h@10

Afternoon:

Got dragged into a late meeting (why does this always happen at 16.00 on a Friday afternoon?!). Skipped PLP.

Travelling tomorrow, and then house guests for a week. Will have to see what I can squeeze in, but will try to keep something going.

4 Likes

2021.9.7

Entertaining even the nicest house guests is exhausting. Four days down, five more to go . . .

— kg
Didn’t weigh myself today.

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

Warm-up

Russian Twists
8 x 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 23: Pronated grip: 8 + 8 + 7 + 6 + 5 (34)

2 Likes

2021.9.8

84,6 kg

Morning: Round 4, 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 today but still good form. Timer expired before last set of push-ups but finished them 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 7: Neutral grip: 6 + 5 + 4 + 3 + 2 (20)

Starting over at Day 7. Climbing the mountain again.

4 Likes

2021.9.13

85,6 kg

After a week of good food and good company, it’s back to the daily routine.

Morning: Round 4, Week 2, Day 1: Push Tabatas

Warm-up

Push-ups
3x6 + 4f + 3x3f

Rocking chairs
2x5 + 3x6 + 2x6f

Burpees
7x2 + 1x2f

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: Pronated grip: 6 + 5 + 4 + 3 + 3 (21)

3 Likes