Week 2 Day 1 Zeno Squats
135 x 5
225 x 5
365 x 3 - Decided to call an audible here as I just purchased a brand new bar and wanted to take it for a proper test drive.
405 x 1
455 x 1
495 x 1 545 x 1 - the weight got a little forward on me, so I didn’t quite sink the depth to my liking, but it was there. Back to Zeno -
365 x 7, 4, 2, 1 (+2 total reps from last week)
315 x 7, 4, 2, 1
275 x 7, 4, 2, 1
I still owe my belt squats and likely some sandbag work if I don’t think it will wake up the kiddos once they are down for the night. Legs and glutes are already toasted.
Notes: New Barbell: I got it off Marketplace, unopened for $200. Bells of Steel Blue Cerakote Power Bar, it’s pretty. My other barbell didn’t have center knurling, or ribbed sleeves, so these are nice upgrades.
545lbs: I was very happy with this. When I decided to push some singles, I had 500lbs in my head. Then when 455lbs flew up, I knew there was going to be more than 500lbs in the tank. I started losing some mind games with myself once I unracked the 545lbs as it felt as heavy as you think it would. A conservative descent put me a tad forward, forcing me to pull my chute a little earlier than I would have liked to.
I was finally able to squeak in the remainder of my squat workout. Both of our kids are sick right now which has made for very little sleep for my wife and I. Last night I had good intentions to get this work in but then I fell asleep in the chair beside my son’s bed.
Belt Squat
150 x 12
125 x 6
100 x 6
75 x 6
50 x 6
25 x 6
Empty Bar x 6
Whew, leg pump, lactic acid, all of the things. Last week I did 5reps per set, including the top set.
EMOM Sandbag Over Shoulder
150lbs x 4
Last week I did 3reps per minute which was good work, but I knew this could be pushed harder. 4reps was the ticket, it crushed me. Lungs were on fire and reps started getting sloppy at minute 5. It was a good one, going to keep working on this and improving for awhile.
Daily Work
2 Rounds of:
GHR x 10
Chest Supported Row 90 x 10
BW Dips x 15
Ab Wheel x 10
I love how we are all on the same wave length. I haven’t been on here much in the past few months, but ran the 10k challenge back in mid July to early August. Felt pretty much the same as you about quality, sweat, and effectiveness and noticed the work capacity carryover as well.
@oldbeancam - That’s one of the best things about these forums, following along with folks with similar interests, hobbies, goals and issues!
Thanks for popping in, I appreciate it!
It’s been a long week as we have been passing this cold around the house. Lots of sleepless nights, runny noses and bad coughs. My oldest can’t seem to shake his fever.
I was able to get one in today:
Ultimate Shoulder Giant Set Round 1
A1. Log Clean Once & Press 125lbs x 10, 21 dips, 30lbs x 12 Lat Raises, 20 Band Pullaparts
A2. Axle Clean Once and Press 125lbs x 10, 19 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
A3. Seated DB Press 50lbs x 10, 16 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
Round 2
A1. Log Clean Once & Press 125lbs x 10, 15 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
A2. Axle Clean Once and Press 125lbs x 10, 15 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
A3. Seated DB Press 50lbs x 10, 15 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
Last week this workout took 35mins, this week I had the work done in 25mins. The shoulder burn was brutal, I had my face in a towel a few times to try and collect myself before moving on to the next set.
It has been pouring rain all day today, so I opted to just hit the AirDyne for an easy 5min cooldown rather than the prowler.
Sept 19, 2022 Week 2 Day 3 ROM Deadlift - 6 mats per side (equivalent)
135 x 5
225 x 5
315 x 5
405 x 5
455 x 10
315 x 10
Poundstone Curls
25lb Axle x 125reps
TABEARTA
4mins, 2reps/30s
Sept 20, 2022 Week 2 Day 4 Bench Press
135 x 5
225 x 5
275 x 5
315 x 3
Added yellow SlingShot (plan was to accumulate 20reps or reach failure with 30s rest btwn sets)
315 x 5
315 x 4
315 x 2 (failed 3rd rep)
I find that I can reach failure with SlingShot bench with relatively low risk. The gear seems to take the stress off the areas that would typically feel strain (shoulders/elbows). I’ll work on getting more and more reps from week to week.
DB Flyes
50lbs x 10
50 x 10
Max Pushups in 4mins
92reps (+17 from last week - BUT there was ~10min rest period after my flyes as I was putting our youngest down for his nap)
I will try to get in something a bit later, I’m thinking of trying a round of ABC’s with my 65lb KBs.
@T3hPwnisher I’m honestly very happy to have your guest appearances in my log. You’re up on that next level with guys like Brian Alsruhe, and it’s been nothing short of incredible to watch/read your work.
Zeno Squats
135 x 5
225 x 5
315 x 5
365 x 8, 4, 2, 1
315 x 8, 4, 2, 1
275 x 8, 8 ← Just because I could and it saved a bit of time from adding the additional sets
Belt Squats
150 x 14 (+2 from last week)
125 x 7
100 x 7
75 x 7
50 x 7
25 x 7
0 x 7
Last week was 6reps down the pyramid. This is done without rest, just stripping a plate at the top of the squat. I was wrecked, quads exploding, lower back full of lactic acid, lungs trying to play catch up, whewwww.
Just as I was sprawling onto the floor in a pool of sweat and self-pity our 3yo walked into the weight room with some trucks in hand and said “You play with me?”. So we proceeded to play around the weight room with his trucks for the next 15mins. Tomorrow may be a day of catching up on some of my missed work from my last workout and today’s workout.
ABCs with 65lb KBs
Minute 1: 4reps
Minute 2: 2reps
Minute 3: 2reps
Minute 4: 1reps ← lungs were limiting me here, needed to use the majority of the minute for rest
Minute 5: 2reps
11reps Total - wow, this pushed me. It took me 2+mins to come down to semi-regular breathing.
Ultimate Shoulder Giant Set Round 1
A1. Log Clean Once & Press 125lbs x 10, 20 dips, 30lbs x 12 Lat Raises, 20 Band Pullaparts
A2. Axle Clean Once and Press 125lbs x 10, 20 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
A3. Seated DB Press 50lbs x 10, 20 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
Round 2
A1. Log Clean Once & Press 125lbs x 10, 20 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
A2. Axle Clean Once and Press 125lbs x 10, 20 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
A3. Seated DB Press 50lbs x 10, 20 dips, 30lbs x 10 Lat Raises, 20 Band Pullaparts
Notes:
This workout fell a little flat for some reason. The weights seemed to move well and I managed to hit 20dips between all sets (unlike the first two weeks), but for some reason it felt like it was missing something. I haven’t eaten much today, so that could have played a role!
I’m also elbows deep in primer/paint for our basement. Hoping to get the doors, ceiling, walls done before next week in what little spare time I can muster. I have a few days off work next week when my wife and kids will be at my in-laws and I’m going to be putting down ~700sqft of vinyl flooring and painting/installing trim on most of the basement.
Workouts may take a back seat this week so I can use that time to paint!
Wish me luck.
@atlas13 - When I stood up with them at my sides there was some doubt that I could even perform a single rep with that weight, but they ended up moving OK! Thank you
I’m still lifting, averaging 2-3 sessions per week of my custom programming (which are often cut short for one reason or another).
No real milestones or PRs to note. My hip and knee have been bothering me enough to start attending some physio (Only 3 sessions so far). My hip already feels MUCH better, but my right knee is still causing me some grief. My physiotherapist has been working through some imbalances and tightness in an attempt to fix these issues.
I think higher frequency, shorter duration workouts are going to be what dictates my programming moving forward.
I considered just running 5/3/1 main movements, but considering my existing hip/knee issues from imbalances I figured keeping training varied would be better. I started digging around the web for a program because I prefer just taking a program off the shelf and using that as my guide. I was directed to PushJerk dot com (a Crossfit Strength and Conditioning program). It is a 12 week program that includes some warmups, mobility, strength and conditioning. Even if I’m only completing 50-75% of the prescribed work, I believe that the increased frequency (~5x per week) and the mobility/conditioning is going to be an upgrade over what I’m currently getting done.
I’m hoping to at least become more consistent with my logging on here, and then eventually start creeping back into your logs again as well. Hope everyone is enjoying their Fall weather.
