Working on a case of swoleosis

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Thursday 8/30/18

Bench Press
260@7 (@7 PR)
245x3
210x5x6

Pin Squat
355@8
275x6x3

Pin Press @ Forehead
145@8
115x6x3

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Strict Press
113x5
123x5
128x5x3 @ 8

Man Strict Presses are harder!

Deadlift
420@8 oops overshoot, should have been @7.. 400 really seemed like a 6 tho. 10lbs PR tho!
385x3
325x5x6

DB Tricep Extensions
30x10x5, DB Tricep Extensions

My fucking Titan cable extension's rubber coating stripped already, wtf?!

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Monday 9/3/18

Squat
360@8
335x3
315x3
290x5x4

Press
148@8
138x3
130x3
120x5x4

Really hope this Press comes back when I taper.. my recent @8 PR is 165

Bench Press
195x10x2
185x10

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man falling further and further behind.. here's some catchup

Tues 9/4/18

Deficit Deadlift
315x4,335x4,355x4
355 moved easy.. expected 375x4 to be an 8 but I couldn't get the first rep more than an inch off the ground..
375x0
335x4 backoff

Front Squat
210x4,225x4,240x4,210x4

CGBP
205x4,215x4,225x4,205x4

Barbell Row
Skipped! Feeling pretty garbage and AMRAP rows are my most hated of all things. Treat yo self

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Thurs 9/6/18

Bench Press
255x1@8
235x3, 225x3, 205x5x4

Pin Squat
350@8, 285x6x3

Pin Press @ forehead
150@8 (pin press)
120x6x3 (regular press)

I'm not doing anymore of these pin presses @ forehead. They have always felt wonky on my left shoulder and today felt worse as I worked up to the single. I feel if I keep pushing on these I'm going to hurt my left shoulder. All other press variants have felt fine

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Fri 9/7/18 at Atlanta Barbell

Strict Press
122.5x5, 130x5, 137.5x5@9,130x5

Deadlift
415@8
385x3
365x3
335x5x4?

Lying DB Tricep Extensions
30lbsx10x5

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Mon 9/10/18

Squat
360@8, 375@9
330x3
300x4x4 <-- this despite being sick, yes I'm sick cold. Need to get this shit cleaned up before the meet

Press
145@7, 155@9 :-/ What happened to my press
135@3
125x4x4

CGBP
185x8x2, 195x8

[torkins]

Ok I'm back to logging perhaps.

Quick catchup: Did my meet, went ok, not great.. did not break any of my squat(385)/bench(280)/DL(435) PR in the meet presumably b/c those were actually my peak (or it was a bad day). F'd around a bit, and started to cut (from my meet weight of 178lbs) then went to Thanksgiving, got bit by my father-in-laws dog in the webbing of my hand, came back, couldn't bench for weeks b/c of this, lost motivation to do much b/c of it, Had my main job and a contract gig start just after Christmas, worked 80-90 hours a week for a few months while just squeezing in some random upper body fucking around and the occasional run to try to not lose everything as I lost weight from 178 down to 153.

Now I've just started gaining weight, taking boxing classes, and lifting to do something other than maintain. I don't have real powerlifting goals besides build hotttt vanity muscle and get "stronger" so I decided to make a real fucking around plan inspired by Hanley's HVLF stuff:

Only 5s, 7s, 11s, or 13s of either sets or reps for all exercises including density blocks etc
Keep my ability to run about where it is
Learn to jump rope fast (this is really hard for some reason and the bottom of my feet get hot as fuck doing it)
Boxing until I get punched in the face a lot and quit.
At any point I might randomly change one of the exercises since I'm interested in just doing different shit. I got a Titan Matador-like attachment for dips, a landmine attachment and I'm thinking about another one that will remain a mystery...

To start with, a bit ago I tested my 1RM for Bench to about 250.. squat was hilariously weaker, I'd have to guess in the 300 range based on the doubles I worked up. Don't feel like doing deadlift these days, so I decided to do RDLs instead for funsies. I started with a guess at around 270 for that, probably an underestimate but thats ok. I'm missing the first few days here, but I'll start with today.

Might this be pointless and dumb? Yes. Does it matter? No. Am I thinking about getting gravity boots? Yes.

Today:
BW: 159.7, 14.1%

Bench 175(70%)x5x11
RDL 175x7x6
Dip Density 8m: 11,11,9,9,7,7,7,7=68
Curls (20lbs dumbbell, written (Left,Right): (11,11)x3, (7,7)x4 .. the 11 reps were getting a bit slow at the end so dropped to a 7
Declined situps on my RF FID bench w/ 25lbs plate on my chest: 11,11,11,11,7,7,7, 11s were getting slow, dropped to 7

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Right after I posted the above, I noticed Hanley's post about guided template whathaveyou and signed up. I'm waiting for it to start and have been getting super antsy not doing anything since Monday (I adapted myself to lifting/basketball/running/boxing 7 days a week so a day without anything makes me feel unmoored now).

So this morning I couldn't take it anymore and went for some running. Went out and did 1.5mi at 7:50 min/mi just to dick around. Felt pretty reasonable, I think after my 8 weeks with Hanley I'll try to push my mile time (which is probably around 7:10 or so at the moment) back down around 6.

Also, I keep trying to get these boxing lessons going but the gym owner has been pretty disorganized about making it happen with a real trainer. If he doesn't get his act together soon I'll either go to a different gym near here or maybe get back into Judo. My kids are both in Judo and I definitely feel the bug to go pick that back up too.

[torkins]

Warmup day from some shack in Montana

BW: 160, 15% BF

Squat
210x5x2 90s rests, 210x4x3 90s rests

TNG Bench
205x2x3 90s rests, 175x4x5 60s rests

CGBP
163x15

Deadlift
245x4x5 90s rest

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Couldn't make it to the basketball court today so just some GPP crap

5m jump rope.. some day I'll be anything other than insanely bad at jumping rope but we'll keep doing them shittily till that day comes. Think I need to learn to alternate feet especially.
3 3min rounds of shadowboxing
3x20 decline situps w/ a 10lbs weight clutched under my head

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Day 1
BW 161

Bench 200x3x7 (thats 7 triples, son!)

Deadlift 250x4x6

Superset dips/20lbs DB flies
(15 dip, 11 fly, 1m rest), (10,9,1), (7,6,2), (10,7,2), (8,6,1)

After this my right tricep is a bit wobbly/jelly like

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Day 2
BW 161.5, 15.0% BF

Bench
165x4,8,8,8,7,7,6 = 48 (90s rest, accidentally did just 4 first time)

Squat
215x5,5,5,4,4,4=27

OHP
slightly overshot this to 150 which was a 9.5.. rounded down to 123 for the density block: (3x7, 1m rests)

Curls
15x20, 20x13, 20x11,11 1m rests

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Back log for Jul 11, 2019

Day 3

Bench
220x1, 195x4,4,4,3,3,3 90s rests

Deadlift
280x2,6 90s rest

Seated Horiz Row
100x14,13,13,12, 60-90s rest

Shocked to be getting these workouts in at just around 1 hr despite so many sets. Truly the magic of short rests

Did GPP at night
3 rounds of moderate shadowboxing, 4 sets of 20 decline situps, 10 min heavy bag, 3 3m rounds of jump rope

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Back log for Jul 12, 2019

Day 4

Bench
168x7,7,7,7,7,7,7,7=56

Squats
230x3,3,3,2,2,2

OHP
10m density at 123lbs
3,1m,3,1m,3,1m,3,1.5m,3,1m,2,1m,2,1m,2 <- these were pretty tough, mostly @8.5-9

Curls
Quasi Myoreps, Hanley-style
20lbsx22,11,10,6

[torkins]

BW 161

GPP Day

Ran 3mi @ 830mi/min
7 sets of 12 situps (HVLF situps?!)

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BW 161

Bench
211x3,3,3,3,3,1=16

Squat
240x3,3,3,2,2,2 <--- felt pretty strong on these today

Chinups
9,6,5,4,4,4,3,3 <- I hate chinups