T Nation

Keeping My Head Down, Doing My Thing

2021.9.14

85,5 kg

Morning — Round 4, 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

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:

Struggling with exhaustion today. Fell straight into bed when I got home, slept for 2 hours, got up and ate something, and then went back to bed.

EDIT: Corrected weight.

DOMS from entertaining, perhaps?

2021.9.15

85,6 kg

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

Warm-up

Each superset + rest = 4 minutes

Pull-ups — pronated grip
5.8@7 good
5.8@9 somewhat grindy
&
Let-me-ins (towel rows):
12@7
12@8

Let-me-ins with approx. 5-sec contraction at top:
5.12@9 did let-me-ups instead
5.12@7
&
Let-me-ups (inverted bodyweight rows) with pronated grip
12@9 did let-me-ins instead
12@9

Let-me-ups (inverted bodyweight rows) with supinated grip:
5.8@8 good
5.12@9 good
&
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 8: Pronated grip: 6 + 5 + 4 + 4 + 3 (22)

Despite a relatively poor night’s sleep, this went surprisingly well today. Ours is not to reason why . . .

3 Likes

LOL! If only! I think it’s cumulative fatigue, also brought on by work and life stress. Thank goodness today went better — it was starting to get me down emotionally too.

1 Like

2021.9.16

86,1 kg

Morning — Round 4, 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@9
12.8@9

Hyperextensions with hands under chin
12.8@8 good—stretched before set
12.8@9
12.8@8.5

Russian twists
12@9 stiff, despite stretching cross-legged beforehand
12@7 good
12@7 good

Swimmers, stretched before set
12.6@8 stiff
12.6@8
12.6@8 good

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 9: Pronated grip: 6 + 5 + 5 + 4 + 3 (23)

Doing these with a raging headache is not fun, especially the push-ups. But I had started and was committed, so I saw it through.

I don’t know what happy cocktail of brain chemicals was floating around in my head today, but I felt good in my skin. Probably this is just a delirium caused by chronically poor sleep over the past few days. But where do I go to order more of the same for tomorrow?

4 Likes

2021.9.17

85,4 kg

Morning — Round 4, 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.

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 9: Pronated grip: 6 + 6 + 5 + 4 + 3 (24)

2 Likes

2021.9.19

86,7 kg

Yesterday was a programmed rest day, and I needed it. On with the work for today.

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

Warm-up

Each set + rest = 3 minutes

Push-ups
12@9
12@9
12@10 better than last time

Military press with hands raised
12.5@9 experimenting with rep duration a bit to find the right tension
12.5@9,5
12.5@9,5

Close-grip push-ups
6@10
8@10
7@10 all in all, better than last time

Seated dips
12.4@7
12.4@8
12.4@9 also better than last time all round (RPE slightly easier)

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)

3 Likes

2021.9.20

87,3 kg

Morning — Round 4, Week 3, Day 2: Leg Tabatas

Warm-up

Beat your boots
8 x 7

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

3 Likes

Consistent work in here the past while! Nice job. How’ve you been feeling?

1 Like

Hey, thanks for the encouraging message! I’m doing okay, actually. I have more medical appointments coming up next week, so things are a bit so-so, but one step in front of the other.

Speaking of which . . .

3 Likes

2021.9.21

86,2 kg

Morning

Skipped my morning workout to help a friend move some cabinets. He showed up after 17.00. :frowning:

To be fair, circumstances were beyond his control, too.

With any luck, regular programming resumes tomorrow. Today’s a write-off. But at least we got the cabinets moved.

2021.9.22

86,1 kg

Morning — Round 4, 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 + 5 + timer expired

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

I’m learning that there are days when energy is up but strength is down, or strength is up but energy is down. There are great days when both are up, and there are miserable days when both are down.

Today, energy was up but strength was down. At least I managed to maintain what I did last time, plus one extra set in the inverted bodyweight rows with supinated grip.

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 also a bit of a slog, but I got through it.

3 Likes

And there are days that just showing up is an accomplishment already

4 Likes

2021.9.23

87,1 kg

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

Warm-up

V-ups:
5.8@7
5.8@8
&
Russian twists:
12@8 stiff
12@9

Supermans (stretch during rest before set):
5.8@8 stiff
5.8@8
&
Swimmers:
12.4@8 stiff
12.4@8

Bicycles:
5.4@9 stiff
5.4@10 burn!
&
Leg lifts with hands on chest:
12.8@9
12.8@9

That last superset is evil!

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 bit of a slog again today, but got through it once again.

1 Like

2021.9.24

86,2 kg

Morning

I woke up this morning in too much physical pain to do my workout (not DOMS). So I skipped this morning’s workout and took some pain medication. This eventually allowed me to do . . .

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)

I’m travelling for more medical appointments and procedures over the next few days. If all goes well, I should be back on Wednesday.

3 Likes

2021.9.28

87,9 kg

Morning — Round 4, Week 3, 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.

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)

After being bed-ridden for three days, this was the perfect way to get things moving again. Climbing the mountain over again.

EDIT: Typos

4 Likes

2021.9.29

86,8 kg

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

1 set of each superset + rest = 4 minutes. Explosive concentrics, pause at “top”, slow eccentrics

Warm-up

Push-ups with feet elevated:
5.8@8
5.8@10
&
Shove-offs:
12@8
12@8

Military press with hands raised:
5.8@8
5.8@8
&
Thumbs-up:
12.4@8
12.4@8

Close-grip push-ups on floor:
5.8@10
5.8@10
&
Seated dips:
12.4@10
9.4@10

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)

EDIT: Typo

2 Likes

2021.9.30

86,1 kg

Morning: Round 4, Week 4, Day 2: Leg interval sets

Warm-up

Each set + rest = 3 minutes

Bulgarian split squats
12.5@7
12.5@7
12.5@7,5

Side lunges
12.4@7 stiff
12.4@7 better ROM
12.4@7 good

Squats with 4- to 6-sec pause at bottom
12.9@8 good ROM
12.9@9 good
12.9@9

1-legged RDLs on pillow
12.8@9
12.8@9,5
12.8@9,5

Good strength today, but low energy this morning.

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 9: Supinated grip: 6 + 5 + 4 + 4 + 3 (22)

Better energy levels this afternoon.

EDIT: Typo

4 Likes

2021.10.1

88,1 kg

Morning: Tabatas

Warm-up

Let-me-ins (towel rows)
8 x 7

Bam-bams
8 x 4

DOMS from yesterday’s leg day added new dimensions of fun to this one.

Towel curls
8 x 3.4
These went better than last time. Nice pump to end on.

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 10: Pronated grip: 6 + 5 + 5 + 4 + 3 (23)

Slept badly last night, so was dragging a bit this afternoon but maintained good form.

2 Likes

2021.10.2

87,0 kg

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

Warm-up

Crunch-it-ups
1 + 2 + . . . + 8 + 7 + . . . +1 + 2 + 3 + 4 + timer expired

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 + timer expired

Hyperextensions with lower body only and 3-sec hold at top
1.4 + 2.4 + . . . + 9.4 + 10.4 + timer expired
Went higher up the ladder than last time. Glutes and hamstrings are still fried from Thursday, so I did well here.

Mostly matched my performance from the last round. Had a good night’s sleep and expected to do more in each ladder, actually.

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)

Bit shaky on the higher-rep sets. Very busy day today, so I went into this a little more physically tired than usual.

2 Likes