back on my bullshit (that is, running a program)

[rjharris]

31 July 2021
-----------

am bw: 184

chins: bw+45x10x6

strength is fine on these

1 August 2021
------------

am bw: 183

press: 135x5x10
fine.

[rjharris]

2 August 2021
------------

am bw: 183

ssb squat: 245x8x5
bench: {185,195}x6,205x6x3,x5x1

[rjharris]

3 August 2021
------------

am bw: 183

incline bench: 165x5x2, 170x5x7

4 August 2021
------------

am bw: 183

overhead press: 115x8x8
ssb: 245x9x5

chins: bw+70x5x6


For those confused by my programming, I'm just fuckin around until (probably after) baby arrives. just having google pick a random number between 5 and 10, picking a weight i think i could do for that many, and doing sets until I get tired or can't.

[rjharris]

5 August 2021
-------------

am bw: 182

more fuckin around

bench press: 195x7x6
rfe ssb split squat: 65x10x3 <-- these are annoying because of balance.

[rjharris]

6 August 2021
-------------

am bw: 182

incline bench: 160x7x6,6
ssb squat: 265x7x5
pullups: bw+45x10x3

38 week prenatal this afternoon. shit's getting real

[rjharris]

8 August 2021
-------------


am bw: 180.5

op: 135x5, 130x6x7
ssb: 245x10x5

RNG picked lucky 10 today. It sucked!

[rjharris]

10 August 2021
-------------

am bw: 182 (lots of smoked meat that day, so lots of salt, which i presume is why this is what it is)

bench: 185x10x4,9

supposed to squat but it was so fucking hot that i didn't

11 august 2021
--------------

am bw: 179.5 (!) <-- now we're cookin with gas

incline bench; 165x7x7,6
ssb: 290x5x5

chins later if i can stand the heat

[rjharris]

14 August 2021
---------------

am bw: 180.5

overhead press: 130x6x3,5,6x2,5
ssb squat: 275x7x5

15 August 2021
--------------

AM bw: 179.5
bench press: 195x7x5,6

16 August 2021
--------------

AM BW: 179

incline bench: 135x10,145x10x3,9
ssb squat: 275x7 <-- just totally ran out of gas, so I called it.

Not getting a ton of calories; probably running on <100 g carbs / day, so I'm not surprised I'm getting totally gassed

[rjharris]

got a bug in my ass to start logging again here. last time i logged appears to have been shortly before my kid was born, though i have been training pretty regularly since then, surprisingly. got into strongman and have done a couple meets, and will be doing this amazing thing in may. i have been cutting since early jan, down from a scale weight of 186 (just back from vacation, probably more like 183-4 on avg) to a low of 169.9 as of a couple days ago. as of this bluck, currently trying to do 4d lifting + an (misc + event) day on saturday. my adherence is pretty good for the first four days, but the saturday session might be an issue with my kid and wife's schedule. we'll see.

thursday, 9 march 2023
-----------------------------

am bw: 169.9


am:
dips: bw+35x10x3, 13
dl: 415x3x4, 6
chins: bw+60x10x3, 12

pm:
~60 min walk outside.

a little bit surprised i managed 6 on that last set of deads given how the triples were feeling. next week is going to be 440 for 2x4 and an amrap set, and that's more than i've ever repped at a lower bw, so, yeah, we'll see

[rjharris]

friday, 10 march 2023
--------------------------

am bw: 170.5

spread throughout the day

hack squats: 75 (sled) + 180 x 10 x 3, 16
pullups: bw+50 x 10 x 3, 12
axle c/ strict p: 120 x 3 x 4, 8
db low incline press: 65 x 10 x 3, 12

~ 1.5 hr walk outside.

had some pain (~1-2 / 10) issues with my left ankle and knee during hack squats, but they sorted themselves out. by the last set.

i don't know whether it's the cut, the dls yesteday, or having gotten up at 4 am, but i have been totally gassed since 8 am today. had to drag my ass over to the y to get to the hack squat machine. had planned on doing incline treadmill today for my cardio, but absolutely fucking not given how i'm feeling. walking outside will have to do for today.

[rjharris]

saturday, 11 march 2023
--------------------------

am bw: 170.5

misc stuff

ghr: bw x 8 x 4 -- pretty new to these. i probably need to work on how strict i'm being with my hips being fully extended throughout the movement. other than that, they felt like they were hitting hamstrings, so i guess that's a good sign?

cdb-ish: did some unilateral overhead work in prep for an event in may. first real time trying this out. my left side is stronger than my right by a bit, which isn't surprising to me as my left anterior delt (and for that matter left bicep) is a bit bigger than the corresponding muscle on the right. did 65 x 1 strict and got 70 x 1 with a push (on left only) , so needlless to say I'm going to have to work on this.

did some unilateral db work afterwards.

40 x 10 x 3, 15 (each side)

incline walk: 3.4 mi @ 10 percent grade in 1 hr. <-- took it easy on this. i had been going faster at like 13+% but decided to ease back a little bit yesterday since the end of last week I was feeling a little rough.

sunday, 12 march 2023
----------------------------

am bw: 170.5

kid woke up sick. was going to do incline walking again but not gonna potentially spread around whatever fuckin plague he may or may not have. did some rowing

row: 5k in 21:25 at ~110 df

pretty easy.

[rjharris]

monday, 13 march 2023
-----------------------------

am bw: 170.5

kid woke up not sick, was taken to daycare, then got sick at daycare, so i had to get him, and it threw off my day. oh well. managed to get in 3/4 lifts
but not the pm cardio. did an early ass morning walk, so i guess that'll have to do

strict log press: 114 x 9 x 3, 11 (titan 12" log is 84 lbs)
high bar sq: 290 x 2 x 4, 4
db incline press: 70 x 9 x 3, 12

everything was fine, but couldn't get to chins today. was able to get my belt 1/2 notch tighter than last week, so i guess that's progress.

[rjharris]

tuesday, 14 march 2023
-----------------------------

am bw: 169.3

kid still sick, so had to take the day off. due to all this, i didn't get rdls done or any cardio to speak of, but that's fine. will try to make it up saturday.

bench: 210 x 2 x 4, 3 (supposed to be 4+)
pullups: bw + 60 x 9 x 3, 11

wednesday, 15 march 2023

am bw: 169.3

kid *still* sick. gonna be off from daycare tomorrow too. today's supposed to be an off-lifting day, but i did chins i was supposed to do monday. will try to do misc cardio work later

chins: bw + 70 x 9 x 3, 11

[rjharris]

a Careful Observer would note that I have not logged since last wednesday, which is because i haven't done anything worth logging. why is that? well, for most of wednesday and thursday, i had no time other than the chins logged. was going to try to make up the work at the end of the week, but i contracted both strep throat and a cold from my typhoid mary kid. caught the strep and started antibiotics basically w/in 12 hrs of having the faintest tickle in my throat since the kid had already tested +, so i thought i would get off scot free, but nope, kid also had a cold he gave me. yaaay. still have the cold. calling the end of last week a wash and starting with a new week.

things went pretty ok today despite being sick, so i guess the forced mini-deload was good for me. i may end up getting db inclines done today, but i am for sure not doing squats. i was so utterly congested in my nose *swallowing some tea* was uncomfortable after i did log and chins.

monday, 20 march, 2023
------------------------------

am bw: 167.3 <-- every lb lower is the lowest weight since probably 2012

strict log press: 109 x 10 x 3, 14
chins: bw + 65 x 10 x 3, 13


this past saturday, i drove to just outside louisville to buy a used titan short yoke as a surprise for my wife. she is doing a strongman meet in late april
with a conans wheel and maybe one in august with an actual yoke run and was kind of hinting that maybe it would be good to have one, lol. so i piled the boy into a car and made the 3 hr trek while she was gone all day saturday to play in a concert.

[rjharris]

felt like absolute dogshit yesterday, so i didn't lift. feeling about 80-90% today so i decided to give it a whirl. not going to try to make up everything i have missed already this week, but at least some of it. i will likely just repeat this week next week since i'm still not at 100%, have missed a bunch of the auxiliary work, and have the time.

wednesday, 22 march, 2023
----------------------------------

am bw: 166.7 (was 165.9 yesterday, what the fuck)

bench: 190 x 4 x 3, 8
pullups: bw + 55 x 10 x 3, 12

didn't end up doing squats, will likely do so thurs.

[rjharris]

trying to get back on the program today. had a weird ass schedule and thought i would have time for squats, now that i'm well enough to do them, but i did not. did other things. will try to actually follow my program tomorrow, ugh

monday, 27 march 2023
-----------------------------

am bw: 166

strict log op: 114 x 10 x 3, 11 (missed 12 barely)
chins: bw + 75 x 10 x 4 (11th wouldn't budge)

i'm ok with this since the last two weeks have been such a gd shitshow.

went to chicago to visit a sm gym with my wife who is training for a comp in chicago in april; got to try my hand at a conan's wheel and a hercules hold, so as much as i was grousing on the inside about having to drive 2 hrs up there, it was a good time. and i got to meet her coach inez carrasquillo. she seems pretty cool, and my kid had a good time with both she and her son, so can't be too mad about the trip after all.

[rjharris]

tuesday, 28 march, 2023
------------------------------

am bw: 165.9

bench: {205, 215, 225, 235} x 1 + 195 x 4 x 3, 7

did some singles on bench to mix things up. have been wanting to do this on all the main lifts but was not feeling it for squats, so i just did bench. probably should have stopped at 225 but did 235, which felt @ 9.5ish. very funny to me that my 9-9.5-ish non-peaked, after being sick, at the tail end of a 15-20 lb cut bench is only 15 lbs lower than my @ 10 pr, but whatever.

squats: 245 x 4 x 4, 11

was supposed to do 265, but since i've been sick and unable to train for two weeks ( and on a cut), i think this is ok enough. the last set was supposed to be an amrap but probably more at like 8. the bar was kind of chewing on my neck though and i didn't really want to push it super hard the first day squatting in a while, so i called it. somewhat annoyed, but whatever.

going to do more stuff in the afternoon.

pullups: bw + 50 x 10 x 3, 13
incline db bench: 70s x 10 x 3, 9 <-- little too much today.

[rjharris]

thursday, 30 march 2023
------------------------------

am bw: 166.1

dips: bw + 40 x 10 x 3, 13
DL: 385 x 4 x 4, 8

slowly getting back into it. DL was slated to be @ 400, but i figured a ~5% reduction in weight was warranted and not that extreme given the last three weeks and how my squat felt the other day.

[rjharris]

friday, 30 march 2023
------------------------------

am bw: 165.9

strict axle c/p: 120 x 4 x 3, 7
hack squat: 75 (sled) + 160 (supposed to be +180 but, again, sick) x 10 x 3, 17.

probably could have done the original + 180, but it would have sukkkkkt and i didn't want to deal with soreness tomorrow. will try to get chins in as well, but we'll see.

did a r/strongman contest, throwing a sandbag for distance. i did like 4 practice throws, and also am weak, so i only got 76 lbs for 9 ft.

[rjharris]

monday, 3 april, 2023
--------------------------

am bw: 163.1 <-- i dropped below 165 on saturday and the next two days dropped more weight, so i'm guessing this is the real deal. going to ease back on the deficit at some point within a week or so.

strict log: 114 x 9 x 3, 11 <-- very very close to locking out 12, but i didn't have it
high bar squat: 285 x 1 + 270 x 3 x 4, 6 <-- starting to incorporating singles. 285 felt harder than it should have, but i guess i should not be surprised given the weight loss etc. bar came up on my neck on the last one kind of badly, so i called it. might have been able to squeeze out 1 more.

more later

chins: bw + 80 x 9 x 3, 10