cwd's log: persistence, patience, gratitude

[cwd]

bw 175.5

HB squat with 35lbs chains: 45 x5, 95 x5, s135 x5, 185 x3, 230 x3,3,3,3 @8.5
press: 45 x10,5, 75 x5, 95 x3, 115 x3, 125 x2,2,2, 2,2,2, 2,2
farmer's walk: 122 x4 per-hand, trips
Zercher carry: 167 x2

Felt good. More weight and sets on squats, more sets on press, more weight on each carry.

2019 so far: 71 sessions kept, 2 skipped

[cwd]

bw 176.5

weight-vest walk: 57 lbs, 1.6 miles, 32:37 minutes, avg heart rate 98.

Skipping my bro-work, shoulders and elbows sore and too tired in general. Yesterday's workout was good & hard, I'm feeling it.

Mow lawn: 39:21 minutes, avg heart rate 122.

According to the watch, mowing is harder than my weight-vest walk. I perceive the mowing as much easier because it doesn't hurt :-/ Also it was much hotter when I mowed...

[iamsmu]

Don't you get hot in the summer with the vest on? Fear of the heat is one of the main reasons I never tried a vested Murph. Above 60 degrees and my shirt is off. . . .

[cwd]

Don't you get hot in the summer with the vest on? Fear of the heat is one of the main reasons I never tried a vested Murph. Above 60 degrees and my shirt is off. . . .

I do my walks at 7:30 AM, which helps a lot Also, I'm skinny right now.

[iamsmu]

Also, I'm skinny right now.

So what are you trying to say? Now I'm fat and Hitler dresses better than me. . . .

[cwd]

Also, I'm skinny right now.

So what are you trying to say? Now I'm fat and Hitler dresses better than me. . . .

I meant, I'm usually fatter than I am just now.
But of course, it is my fond hope that all the 90% of Exodus lifters who are stronger than me, are at least fatter as well

[cwd]

bw 175.5

HB squat: 55 x5, 95 x5, 135 x5, 185 x3, 225 x2, 255 x1,1, 280 x1 @7.5 new e1RM 308, +6 vs last week
HB squat: 200 x7,7,7
press: 55 x10, 95 x5, 115 x2, 125 x1,1, 135 x1 @9.5 e1RM 139 unchanged for 2 weeks
press: 95 x7,8,8, 7,7,7, 7,7
RDL: 135 x7, 185 x7, 225 x7,7

Frustrated with my press. I'm getting better at volume work but my heavy singles don't seem to move. I feel like I'm carrying fatigue from session to session though, maybe that's masking progress.

Lower body is coming back up towards my lifetime PR levels. Hopefully I'll start hitting new PRs in a few weeks.

2019 so far: 72 sessions kept, 2 skipped

[cwd]

bw 176

weight-vest walk: 57 lbs, 1.6 miles, in 30:19 minutes -- faster than usual pace, avg heart-rate 116 bpm. I've been letting the dogs stop & sniff too much, if I'm more of a hard-ass to them, this is a much better workout. Average pace 3.1 mph.

pullup: 5,5,4
offset pushup: 10,10,8
chin +20 lbs: 5,5,4
dip: 8,8,7
ab roll: 8,8,7
in 16 minutes, whew.

[cwd]

bw 176

deadlift: 105 x5, 135 x5, 225 x3, 275 x2, 315 x1, 345 x1, 375 x1 @9
deadlift: 275 x5,5,5
press: 45 x10, 75 x5, 105 9 sets of 5
Zercher squats: 45 x5, 95 x5, 135 x5, 155 x5,5,5

Started this workout tired and sore, did not show any deadlift improvement. Maybe should shift deadlifts to Friday, further from Monday's RDLs and Tuesday's weight-vest walk. Back was cramping after deadlift volume work, but it went away during presses.
Press and Zerchers added sets and/or weight.

Very hot & humid in the garage today. Session RPE 8.5 -- I'd like most of my workouts to not be as hard as this one.

13yo son continues to run some approximation of BBM's novice template, in his 3rd week now. Deadlifted 105 today, form on all lifts is improving a lot.

2019 so far: 73 sessions kept, 2 skipped

[cwd]

bw 177.5

Did a little bit of running yesterday and today, but skipped bro workout -- too sore.

HB squat with 35 lbs chains: 45 x5, 95 x5, 135 x5, 185 x3, 230 x3,3,3,3 @8
press: 45 x10, 75 x5, 95 x3, 115 x2, 125 9 sets of 2
farmer's walk: 127 x4 per hand, trips down and back on the driveway
Zercher carry: 177 x2 starting and stopping from the ground (i.e. with a fat-bar sumo deadlift & squat)

This all went well. Will increase weight for chain-squats next time. More sets on press. Increased weight for carries -- bodweight on Zercher is a nice milestone.
Very hot this afternoon.

2019 so far: 74 sessions kept, 2 skipped

[cwd]

bw 176

weight-vest walk: 60 lbs, 1.6 miles in 31m

bro work (17m):
pullup: 5,5,5
offset pushup: 10,10,10
DB row 40: 10,10,10
dip: 8,8,8
ab roll: 8,8,8

[cwd]

bw 177

Mowed the lawn in 30:08 minutes, new record. Avg heart rate 125 bpm. To beat this time I'll have to break into a jog.

[cwd]

bw 177

highbar squat: 45 x5, 95 x5, 135 x5, 185 x3, 225 x2, 245 x1, 265 x1, 285 x1 @8 new e1RM 310 (+2 lbs vs last week)
highbar squat: 200 x7,7,7
press: 45 x10, 75 x5, 95 x3, 115 x2, 125 x1,1, 135 x1 @9 new e1RM 141 (+2 lbs vs last 3 weeks, finally progress!)
press: 95 x8,8,7, 7,7,7, 7,7,7
Romanian deadlift: 135 x7, 185 x7, 225 x7,6,7 straps last set, grip failed on 2nd set

It's working!
Elbow and shoulder pain is gradually escalating, I think it's the high-volume OHP. Will try a variant on Wednesdays -- probably seated landmine press.

2019 so far: 75 sessions kept, 2 skipped

[cwd]

bw 176.5

weight-vest walk: 60 lbs, 1.6 miles. Pushed the pace hard this time, averaged 3.2 mph, 121 bpm heart-rate.
The dogs did not get to sniff at things this morning, I felt kind of mean. But it was a good workout. Very hot, even at 7:30 AM.

pullup: 5,5
offset pushup: 10,10
DB row 40: 10,10
dip: 8,8
ab roll 8,8

[cwd]

bw 177

deadlift: 105 x5, 135 x5, 225 x3, 275 x2, 315 x1, 345 x1, 375 x1 @9
deadlift: 275 x5,5,5
press: 45 x10, 75 x5, 95 x3, 105 x6,6,6, 5,5,5, 5,5,5, 5
Zercher squat: 45 x5, 95 x5, 135 x5, 160 x5,5,5,5

Deadlift e1RM unchanged for last 2 weeks. Carrying some DOMS in hamstrings and glutes from Monday and Tuesday.
Added reps and sets on press, weight and a set on squats.
I'm a little over target on weight this week, eating less to try to get back on track.

2019 so far: 76 sessions kept, 2 skipped

[cwd]

bw 176

2 sets each of pullups, offset pushups, DB rows 40 lb, DB curls 20 lb, dips, ab roll.

[cwd]

bw 176

HB squat with 35 lbs chains: 45 x5, 95 x5, 135 x5, 185 x3, 235 x3,3,3,3 @8
press: 45 x10, 75 x5, 95 x3, 115 x2, 125 x3,3,3, 2,2,2, 2,2,2, 2
farmer's walk: 132 x4 per hand, trips, PR
Zercher carry: 177 x3

More weight on squats, more reps & sets on press, more weight on farmer's walk, more trips on Zerchers. BW is on target.
Felt strong today, despite the garage being a sauna.

Wore a tank top, it was nice for presses, but back squats ground down my squat-callus over my spine a bit.

2019 so far: 77 sessions kept, 2 skipped

[cwd]

bw 176

weight-vest walk: 1.6 miles, 60 lbs

2 sets each of pullups, offset pushups, DB rows 40, DB curls 20, dips, ab roll.

[cwd]

bw 177

HB squat: 45 x5, 95 x5, 135 x5, 185 x3, 225 x2, 245 x1, 265 x1, 285 x2 @8.5 new e1RM 313, +3 lbs vs last week
HB squat: 205 x7,7,7
press: 45 x10, 75 x5, 95 x3, 15 x2, 125 x1, 135 x2 @9 new e1RM 147, +6 lbs vs last week (!!)
press: 95 x8,8,8, 7,7,7, 7,7,7, 7
RDL: 135 x7, 185 x7, 225 x7,7,7 last set w/straps

It's working

13yo son's deadlift is up to bodyweight now, he's stoked.

2019 so far: 78 sessions kept, 2 skipped

[cwd]

bw 178

mow lawn: 31 minutes, avg HR 139 bpm.

2 sets each of pullup, offset pushup, DB row 40 lbs, curl 20 lbs, dip, ab roll.