The "Why The Hell Have I Not Been Keeping a Log for Months" Log

Between last post and now

Wide Stance High Bar Arched Back GM
205x4x6 60s rest

DE Bench w/ Blue Slingshot
165x14x3

2 Minute DB Press
40lbs for 34 Reps

Bench Supported DB Rows
40lbs per hand for 5x10

Wednesday Night

DE Squat w/ 50lb Chains Couple Inches High Box and High Bar (to be abbreviated H-Box, H-Bar w/ Chains Squat)
225x12x2 30s-40s
*this was cathartic and cleansing

Feet On Bench Wide Grip BP
135x5x10
*Pecs were hella pumped

Power Snatch
EMOM 135x10x1
*these are getting pretty easy, I might have to actually bump up the weight

Stir the Pot
3x12
supersetted w/ BB Curls
50x3x12
*supersetted just to save time

You’re getting fat.

*In morning protein smoothies, no more yogurt or peanut butter.

*no more sweets

*no more milk in protein shakes

*replace a good chunk of portion sizes with veggies

*have more protein shakes to make up for lost protein from eating less

Will see where this takes me in two weeks and will reassess.

Thursday Night

Walked on a treadmill with 40lb of chain draped over me. Made it HIIT by alternating between low incline and max incline 30s to 60s ratio. 20 minutes of that.
3mph
incline 1 to max at 15

Then just steady state.
3mph incline 2

Saturday Evening (last night)

Power Clean to Push Press
185x6x1 45s rest
*not EMOM because of length of time transitioning to push press and push press itself

Box Front Squat
135x4x5 60s rest
*left me winded with a slight quad pump

Pin Bench Press (~1.5in off chest)
225x1
245x1
265x1
285xmiss
*all three successful attempts just popped off the pins and flew, but 285 barely budged
*am not doing this for ME again, might do a DE cycle like this

Timed 2min DB BP
40lbs for 41 reps total
*this was crazy hard to get
*left my joints feeling really good afterwords, I think its restorative
*made sure to ‘rest’ the db in the bottom position at the side of my body (not being supported by my torso)

Cable Pinwheel Curls / Cable Push Down and Out / Side Cable Crunches
*high reps just trying to pump everything

40lb Chain Walking on Treadmiss
‘rest’: 60s intervals, incline-1, speed-3.0mph
active: 30s interval, incline-max, speed-3.0mph
10 minutes total
incline-1, speed-3.0mph
10 more minutes

Last Thursday

Narrow Stance Box Front Squat
225x1
245x1
255x1
*got a pretty good grind on the 2nd set, but new I had a little more and really grinded the crap out of the 3rd with form not breaking down too too much
*mostly had to focus on maintaining good leg drive and not shifting my hips back as I ascended. still had to muscle the bar on my shoulders a little

Feet on Bench WG BP
145x4x10
145x8 RPE10
*60s rest
*really good grind on that last rep

DE Deadlift
245x16x1
*E1/2MO1/2M
*holy crap that was hard, I think my ego crawled into a space of infinute finititude

did some ab stuff

Kneel to Leap on Aerobics step platform
4x3
*actually made my quads sore

Power Snatch
135x5x2 45s rest
*same amount of volume as I’ve been doing, but much less time, very difficult
*working on making these doubles for EMOM

Zercher Pin Lift
165x3x8
*Angles of my body were very close to a deadlift

DE Bench w/ Blue Slingshot
165x16x3
*not too bad

DE High Bar Barely High Squats (straight weight)
245x16x2 30s rest
*it was hard, but not killer, I’m making really good progress
*will start a wave with relatively low weight and higher band tension than usual for a DE cycle, see what happens

2 Minute DB BP
40lbs for 41 reps
*I’ll bump the weight when I get to 60 reps

I need to split my sessions up some so I can build more work capacity, keep my metabolism up, and just because I like being in the gym.

Squat and Bench Days

Pull (oly’s or DLs) and Upper BBing Days

Still doing DE’s, ME’s, and RE’s for variations of the big 3

1 Like

Body Recomp Assessment:

3lb weight loss, but 1 whole belt size smaller without any cinching and this is all day each day.

Friday (yesterday)

DE Squats, Barely High Box, Manta Ray, Light Bands
245x8x2 50s rest
*anyway, I started getting set up when the stopwatch hit 50s
*Many reps were explosive, but to be fast I had to really focus on exploding off of and continuing to push through rep
*it was getting hard to maintain speed the last sets, but still very doable

ME Short Pause CGBP
225x1
255x1
275x1
*started to slow down on 2nd set
*Barely got the 3rd
*this suggest between 290-300lb normal bench

Well crap, I did 4 sessions, but already forgot what I did.

Anyway here’s the ME work I remember:

Just Below Parallel Box Squat w/ Silver Band (~120lb tension at top)
315x1
335x1
345x1
*with that much tension, it felt almost like a broad jump in slow motion

WG BP
225x1
255x1
275x1
285xmiss
-it was a big time miss, I have trouble grinding out reps with BP

Yesterday (Sunday)

DB BP
90x2x8
90x6
-Last two sets were RPE 10

Banded DB Pull Over
50x3x8
-the band made a decent movement into a fantastic one, even gets my upper back and not just lats this way

Tonight (Monday)

DE Pull w/ Short Silver Band
275x12x1

Trap Bar Carry
4 total 45’s for 3 sets of 30 seconds w/ 1 minute rest
-i’ll have to keep doing these and get my hands to toughen up

DB Press
90x2x8
90x6
*last rep of last two sets were too failure

DB Pull Over with Stretchy Cord attached from Behind
50x3x8
*this is way better than the normal pullover. hits much more of the back and I not only get a stretch in the lats but a strong contraction once the bell is over my chest.

Zercher Pin Pull in DL Position
285x1
315x1
325x1

Heavy Sled Pushing

Ab work

ME Upper

Incline BP
165x1
195x1
215x1
*barely got the last one

5 Second Pause WG BP
135x3x5

“Superman Incline DB Press”
*I lie down stomach on an inclined bench and press in line with my body, great for middle and rear delts and rotator cuff and upper back
5x3x10

Arms

DE Lower

Parallel Box Light Bands
295x7x2
*I shouldn’t use this much weight for DE

Some Pulls

Some Pendlay Rows

Some Carries

*save heavy pulls for Squat cycles that are easier

DE Bench

Mini Band
135x9x3

DB Press
85x2x8
80x6
*wasn’t able to do as much as last time b/c of DE benching and only 2minutes rest

Banded Pull Overs

DB Incline Bench Face Pulls

ME Legs

Silver Band Deadlift
315x1
365x1
385x1
405xmiss
405xmiss
*really thought i would get 405 since 385 flew up, but just ran into a wall at the upper shins

Very Heavy Sled Push
6 wheels, 30s pushing, 120s rest, 4 times