T Nation

Quidnunc's Natural Log

Off day - well, about eight miles of walking and 30 minutes kayaking. Diet was crap, but I guess the point here is honesty, not self-flattery.

2,348 cal, 33.0g fat, 325.0g carbs, 144.1 protein

Biked about 21 miles when That One Weird Friend called me up randomly and was like “Hey, let’s go biking.”

Rested for several hours, then:

Deadlift 5x135 5x205 5x245 5x285 (PR)
Bench 5x45 5x95 5x135 3x5x160 (easy!)
Chinups (or parallel-handle-ups, I guess) BWx7-5-2
Incline Situps 3x8xBW+25
Hypers 3x8xBW+70 (PR, sorta)

At the risk of contradicting Rippetoe, peace be upon him, I think I’m going to stop doing squats on deadlift days - whichever I do second is invariably weak as hell.

Food: 2,143 kcal: 45.1g fat, 268.4g carb, 166.2g protein

Good job, there. That’s quite a day.

But if you read The Final Call, you would know that the cool kids write p.b.u.h.

[quote]AlisaV wrote:

But if you read The Final Call, you would know that the cool kids write p.b.u.h.[/quote]

So there.

Fair enough.

We’re such bad human beings.

[quote]AlisaV wrote:
Fair enough.

We’re such bad human beings.[/quote]

From now on, I expect you to wear a full burka every time you go out in public, especially in France.

You don’t have to wear anything under the burka, though.

10 HIIT intervals

Went into them with a growling, ravenous stomach, which probably hurt my speed but helped the important HIIT please-God-take-me-now element.

Squats 5x45-95-135-205, 5x240, 2x5x245 (PR)
S.M.P 5x45-80 3x5x100 (PR for reps)
BB Row 5x45-95, 3x5x135
Dips 3x8xBW+25

7.4 miles.

Regular gym was closed for the whole weekend; other gym closed like 10 minutes after I got there, so I ran instead.

8 HIIT intervals, on a proper 400m track.

Bench 20x45 5x95-135 5-4-4x165 (PR) Why do spotters not get that they DO NOT TOUCH THE BAR UNLESS I ASK THEM TO?
DL 5x135-206-250-290 (PR)
CHinups BWx7-5-5
Incline situps 8xBW+25, 2x8xBW+30
Hypers 3x8xBW+70

Five and a half miles.

167 pounds this morning. Not dropping as quickly as I’d like, but I am getting stronger, so go figure.

Squats 5x45-135-175-210 3x5x250 (PR, 1.5xBW)
SMP 5x45-75 4-3-2x105
BB Row 5x45-105 5-5-4x145
Dips 8-8-5xBW+30

3.5 miles.

If I exhale and hunch over slightly I can sort of see my upper abs in the right light!

Great progress there: 1.5 BW is one of those Big Deal Milestones.
(And one of those days I have to see these brand new abs.)

[quote]AlisaV wrote:
Great progress there: 1.5 BW is one of those Big Deal Milestones.
(And one of those days I have to see these brand new abs.)[/quote]

(It was actually about half a pound below 1.5BW but I figure the clips have to count for something, right?)

And you can see my three-pack any time as long as you don’t stand between me and the light source.

Bench: 5x45-95-135, 5x165 4-4x170 (PR, finally > BW)
Deadlift, 5x135-205-250, 3x(see above) (PR)
Chinups BWx8-6-5

Feeling pretty good after PRing, I left my bag of chalk under me as I chinned, whereupon I fell down on it, sending clouds of white powder in a four-foot radius around me.

Was feeling a slight but worryingly persistent pain in the right knee, so I didn’t squat heavy.

SMP 5x45-5, 5-4-4x105
Squat 5x45-135-175-215
BB Row 5x45-95-135, 5-5-4x145
Situp 3x8xBW+30
Dips 3x8xBW+30

Bench 20x45 5x95-135 3x5x170
Deadlift 5x135-205-255 3x300
Chinups BWxblah

Some guys pointed out how that my back was rounding pretty awfully on the DLs. I probably need to do lower weights for awhile until I can improve this, and work on driving with the butt and keeping my chest up. I’ve been avoiding addressing my total lack of hamstring flexibility, but really need to do this.

Three miles.

15 minutes of excruciating hamstring stretches.