T Nation

Red Queen's Relay Race


#1402

Exercise helps alleviate depression.
Who woulda thunk?

https://www.ncbi.nlm.nih.gov/m/pubmed/26978184/


#1403

2019-04-02

W/U 10 min

Pendlay Row
135x5
185x5
215 4x6

SSB SQ
135x5
185x5
235x3
265x3
305x3 (PR +1 rep)
295 3x3
265x8

DB Hammer Curl
50’sx8,6,6

Standing Hang Clean (no knee bend to catch)
135 3x3

Seated Hamstring Curl machine
140x15
180x8,8

Axle Reverse Curl
75 2x8

Tweaked the back in the usual place. If I eat up it should be all right by Friday


#1404

2019-04-03

W/U 5 min

Axle OHP
95x5
115x5
135x5
155 3x5 (PR +2 sets)
125x10+4+4 (30 sec btwn)

Pull Up
BWx5
+25x5,5,5,3,4,4

CG BP
135x5
175x5
205 5x3

Face Pulls
70 2x15, 12

Triceps Press Downs
90x10,10,8

Presses overhead - pleasantly surprising. 160x3x3 is a pretty sure thing next time. Couldn’t find the groove on CGBP (might have been tired from the last set of OHP), so did same weight/reps/sets as last time.


#1405

Been using my elbow sleeves the last two upper body workouts. I waited too long to return them so I figured I’d just go ahead and use them.

They are definitely too tight. I can get them on with some effort, but I gave myself a righteous forearm bruise with my own knuckles trying to pull them off last night.


#1406

Time to try that 200/205 push press again. Think I’ll get at least one of them this time.


#1407

2019-04-05

Hack SQ (W/U)
1 plate x 8
2 plates x5
2 Plates and a quarter x5

Guy in squat rack is willing to let me work in.
SQ
135x5
225x5
255x5
belt on
285x3
315 2x3
295x5,3

DL
345 2x5 (touch&pause)

1-Arm Unsupported DB row
105 4x6

Cable curls
90 3x5

Something of a regression tonight. Felt flat and no energy. Was just doing the weights and not attacking. Back still tweaky and distracting. Oh well, got some work done.


#1408

Well that forearm bruise is a torn muscle. It went red again after training last night and I wasn’t wearing sleeves.

Have to reorg training a little.


#1409

Hopefully quick recovery


#1410

It will be - it’s small, but annoying.


#1411

Bruising is fading. Pulling with the left hurts a bit, it’s definitely the middle and ring finger flexors that are overcooked. I think I can still do push press and bench press if I don’t let the bar roll too far back in my hand. Might strap the left hand for pullups and see how that goes.


#1412

2019-04-08
W/U a couple minutes

Push Press
135x3
155x3
175x2
190x1
200x1

Press
165 3x2
145x5

Some row machine
180 2x8

Dips
BW 2x15

That’s it. Totally uninterested in working out tonight.


#1413

I’ve put the burner up too high the last month or so. Again.

Stimulate, don’t annihilate.

I’m pulling back to something simpler, controlled and Doug Hepburn-y.


#1414

2019-04-09

OHP
115x3
130x3
145 5x3
superset with
Pullup
BWx5
+25 5x3

SSB SQ
165x3
195x3
225x3
265 5x3
superset with
ab wheel
7x5

EZ bar curls
105 3x5


#1415

Alternating A and B full-body workouts.
Starting with about 75% of max or estimated max for each main lift
Do 5x3, try to make each lift fast
Work that into 5x5, adding one rep each session if possible.
Once 5x5 achieved, raise 5lbs on upper-body lifts, 10 lbs on lower body and go back to 5x3

I’ve tried this in the past, but always got impatient, boosted weight too soon or too much and burned out. Perhaps I’m sufficiently old to control myself and find out if this really works.

Re-instituted dead-stop at bottom on presses. Makes them harder.


#1416

Good luck


#1417

Thx, Clee78

2019-04-12

Pendlay Row
165x3
190x3
215 5x3

Push Press
115x3
135x3
155x3
170 5x3

DL
275x3
325 5x3

CGBP
205x4,4x3

Hard getting warmed up this morning. Didn’t really get limber until the 4th set of PP.


#1418

Lasha Takhadze set two new world records at the European Olympic weightlifting championships

218kg snatch - 479 lbs
260kg C&J - 572 lbs

And he wasn’t anywhere near going all-out for either of them. He might be the first man in history to snatch 500 and CJ 600. We’ll see.


#1419

2019-04-15

Pullup
bwx5
+25 1x4, 4x3

Clean and Press
95x5
120x5
145 1x4,4x3

SSB Squat
165,195,235 x3
265 (belt)4,3,3, (no belt) 3,3

Ab wheel
5x5

45 deg hyper
5x8

DB Hammer Curl
50’s 3x8

Face pulls
70x20,15,15

Pullups and presses supersetted

Squat, ab wheel and hyper-ex giant-setted.

Tried squat with no belt. Goes OK so long as I don’t pop at the top. Losing vertical compression makes something go twang in the right lumbar area when no belt.


#1420

Not sore today. Yesterday’s training was invigorating rather than tiring. All main-movement weights moved pretty fast.

We’ll see if this is enough stimulation to keep getting stronger. Progress will be slow, but should be glacially consistent if the programming works as advertised.


#1421

Starting to have good interactions with the members at my gym.

I’m still known among the old StrongSide Gym regulars there as the “Olympic Lifting Guy™” They tried to get me on their BP/DL team some years ago immediately after I snatched near-bodyweight. I declined, though it might have been fun.

I’m getting noticed at the PAC (owned by the old StrongSide owner) now, even though I’m weak, because I work out often, “weird” and my X-shape is coming back.