Giant set-
Back squat- 45lbx10, 105lb, 5x10
Power clean- 45lbx10, 105lb, 5x10
Pull-up-6x8
Dip-6x8
Superset-
BB row- 65lb, 3x10 (3 second pause)
Push-up- 3x10 (3 second pause)
Figured out why the squat feels weird. I’m reasonably sure it’s the mismatched tiles I’m squatting on that give a weird feedback to my feet + all the power cleans affecting my glute and hamstring. I always notice the mismatched tiles but I didn’t notice my hamstrings being weird on front squats. I assume that’s because the front squat is so much more quad dominant.
Edit- Forgot to mention that I went on a the short hiking trail the day before. It sucked. I seemingly lost my ability to pace myself on solo runs, making me run out of energy about 3/5 of the way into the run. I need to force myself to slow down a lot.
Yesterday-
Giant set-
Back squat- 45lbx10, 95lbx15, 115lb, 1x15, Front squat- 115lb, 4x15
Pull-up- 1x10, 6x8 (RP last two sets)
Dip-1x10, 6x8 (RP last two sets)
Push-pressing the bar off after the back set felt like hell, so I switched over to front squats.
This felt hard.
Today-
Short hiking trail with my dad. Ran parts of it and walked the rest after dad ran out of energy. Paced myself on the parts where I ran and it felt significantly easier.
Giant set-
BTN press- 45lbx10, 65lb, 5x10
Front squat- 45lbx10, 95lb, 5x10
Power clean- 45bx10, 95lb, 5x10
Pull-up-6x8
Dip-6x8
BB row (3 second pause at top)- 95lb, 3x6
Something tweaked or got worked in my upper back, seemingly right below the neck, during the fifth set of chin-up. Now it’s very sore and it’s a bit painful when I attempt to straighten it. Probably not a big deal.
I’m finding that this helps warm me up better and get me ready for the hardest set. The sets felt progressively easier and the only real difficult rep was the last one.
OHP-
75lbx5
105lb, 7/9/9
Used leg drive on the last two reps. I am still tired from the last session + slept very late.
Circuit-
Chin-up-17/8 (RP 5 reps on first set)
Dip-17/8 (RP 3 reps on first set)
Forward lunge (bar)-17/8
Hanging knee raise-17/8 (RP 3 reps on first set)
This really sucked. I just couldn’t catch my breath and I was sweating profusely the entire time. I honestly think it’s because it’s getting warmer and I’m tiring out much faster in the heat. I cannot imagine trying this when it gets to 90F+. If I don’t get to a gym by summer then I’ll have to find a way to lift in the morning.
OHP-
75lbx5
105lb, 7/7/11
A bit of leg drive on the last two reps.
Circuit-
Chin-up-17/8 (RP 3 reps on the first set)
Dip-17/8 (RP 4 reps on first set)
Forward lunge (bar)-17/8
Hanging knee raise-17/8
Hanging on the bar for 17 reps of knee raises killed my forearms. Fortunately my mom needed me to do something while I was resting for this, so I got another 2-3+ minutes of rest. I don’t think I could have done the chin-ups without this.
Had the bright idea that weighted stuff would be easier overall. This backfired- it was easier in that I didn’t feel as out of breath by the third set but my muscles definitely were feeling it. Got rid of the weight and continued on with 5s.
My right toes hurt real bad when I do the lunges. I must have some form issue that doesn’t matter on lower reps/just the bar but shows up when I attempt higher reps.
BB row- 155lb, 3x10
Weighted push-up-2x20, 1x10
Edit-
Forgot to mention that I ran a bit the day before instead of going to the hills. One effortless mile that ended up being ~9 min and then 4x400m runs that felt terrible. I legitimately wanted to quit and go home after the 3rd one. They all clocked in somewhere between 1:45-2:00min, so not that fast.
The hill jogs helped maintain easy cardio but did nothing to help my running pace.
Giant set-
Front squat- 45lbx10, 95lbx3, 135lb, 3x10, 115lb, 2x8 (3 second pause)
RDL- 45lbx10, 175lb, 5x10
Pull-up-6x8
Dip-6x8
Bruised my thigh pretty badly after catching the bar, so switched over to 115lb for front squat.
It’s annoying how frequently I bruise myself with power cleans right now. That 20lb difference and dramatically weaker lower body really must have an impact with how I catch the bar.
RP a bit on the chin-up and dip.
This felt harder than last time. Right toes hurt a lot less with 55lb. I think this confirms that it is a form issue, and that additional weight is exacerbating it.
BB row (3 second pause at top)- 95lb, 3x12
Push-up-3x20