HELTH !

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: DON'T CARE; NOT INTERESTED

#1221

Post by mbasic » Mon Mar 21, 2022 5:26 am

3-19 SAT.

OHP: 160x5x5
SEATED CABLE ROW: 130x8x5
CGBP:150x10x3; 135x8x2
GENISIS SINGLE ARM LAT PULLDOWN CROSSING: various x8-10x5

==============

3-20 SUN

nothing, lots of yard work and planting trees in the desert.
Back is toast.

================

3-23-2022 Wed.

My work/business has been horrible of late.
Some really bad shit has gone down on a big job of mine. I'm having panic attacks, etc.
This log will probably end here; as I will have no time to train, lift, log, or bullshit on the internets.

~ fin ~

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: DON'T CARE; NOT INTERESTED

#1222

Post by mbasic » Thu Aug 04, 2022 4:39 am

not much to report
i lift every now and then,

started "oly" again (lolz, everyone hates that word)
cleaned 220x3r the other day
UPDATE: I cleaned 225x3 the other day.
That might be a PR for clean (full clean).
I would always try 225x2 or x3 and it would get all wonky and I could never do.
Sadly, I POWER cleaned 225x3 (really shitty muscle power garbage clean) at age 38 IIRC.
But because of the technical nature of clean, could never do a triple.

i also did 225x10r on incline barbell press ....that's a lifetime PR.

Cellist
Registered User
Posts: 887
Joined: Sat Nov 18, 2017 11:55 am

Re: DON'T CARE; NOT INTERESTED

#1223

Post by Cellist » Wed Aug 17, 2022 2:15 pm

Congrats on the PRs and getting back to training after that crap. Oly olé!

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

A NEW HOPE

#1224

Post by mbasic » Tue Oct 25, 2022 1:31 pm

NOTES: I'm in pretty bad shape. Fat, weak, etc. Here goes nothing. Some new "protocols" ....stay tuned!

222 BW yikes

Some recent metrics to track.
I did pwr.clean + strict OHP 190(1+5) ...or 205(1+1)x1x5

10-22-2022 SAT.
'upper body'

--PWR CLN + PP--
155(1+3)
175(1+3)
185(1+3)
195(1+3)
200(1+3)
205(1+3)
210(1+3)

--STANDING BTN SNG OHP--
65x8
95x8
110x8
125x5x5

10-23-2022 SUN.

--BSQT--
(beltless, highbar, pretty)
205x3x2
245x1
275x1
290x1
300x1

--CLEAN-
work up to
230x1
240x1
245x1x5
I still don't feel 'good enough' about going to 250

--CLN 'PULL'--
315x3
335x3x4

10-24-2022 MON. OFF REST

10-25-2022 TUES
snatch rage session

--SN--
work up to
155x3x2
165x3 x 7 sets ! (missed 4/21)

really outta shape here, these feel like HIIT after each set [/hyperbole]

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1225

Post by mbasic » Wed Oct 26, 2022 10:52 am

10-26-2022 WED

--BSQT--
260x5x4

--RDL--
255x5
275x5
295x5x2

--HANG PWR CLN + STRICT OHP--
135(1+10)x1x3
Last edited by mbasic on Fri Oct 28, 2022 1:30 pm, edited 1 time in total.

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1226

Post by mbasic » Fri Oct 28, 2022 1:30 pm

10-27-2022 THU. REST

10-28-2022 FRI

--CLN & JK--
135(1+2)x1x2
185(1+2)x1x2
215(1+2)
230(1+2)
240(1+2)
245(1+1) missed 2nd jerk
245(1+2) pretty good

--VERY HI. HANG CLN + FSQT--
...from a static hang
230(1+2)x1x3

--CLN PULL--
275x3
325x3x3

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1227

Post by mbasic » Mon Oct 31, 2022 6:51 am

10-29-2022 SAT.

--SN HIGH PULL--
1st rep fr. floor + the main reps from a high pwr position
95(1+8)
115(1+8)
135(1+5)
155(1+5)x1x 5sets

--PRESS IN SN--
65x8
85x8
105x5x5

10-30-2022 SUN TOTAL REST

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1228

Post by mbasic » Mon Oct 31, 2022 4:15 pm

10-31-2022

--SN--
105x3
125x3
145x3
165x2
180x2
190x2x3 (missed one rep on each set)

--HBS--
beltless, pretty as possible.
155x5
225x3x2
245x3
275x5
245x5x2

--SN PULL--
225x5x2
Last edited by mbasic on Wed Nov 02, 2022 1:37 pm, edited 1 time in total.

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1229

Post by mbasic » Wed Nov 02, 2022 1:36 pm

11-1-2022 Tues

--PWR CLEAN + STRICT OHP--
185(1+6)x1x3

--LAT PULL DOWN--
neutral wide grip bar
165x8
170x8
180x8x3

--PEC./R.DELT FLY MACHINE SUPERSET--
100-105 x 10 x 5 sets

=======================

11-2-2022 Wed

--CLN--
135x3x2
190x2x2
220x1x2
235x1
245x1
250x1 best rep
250xX! overpull, crash, fwd
250x1 meh
250xX!s ame over pull crsh
250x1 meh
250x1 ok
250x1 ok
5/7

--CLN + FSQT--
235(1+1)x1x5

--RDL--
235x8x3

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1230

Post by mbasic » Sat Nov 05, 2022 10:28 am

11-3-2022. Thurs.

Rest

11-4-2022. Fri

--SN HIGH PULL--
135*3*3
155*3*2
175*3*2
195*3*2
205*3*3

--HBBS--
135*5*2
225*3*2
255*1
285*5 felt....not too bad at all
245*5*2
Paused sqt: 225*5*1

11-5-2022. Sat

--BTN SN PP--
185*5
195*5
205*5*3
....surprised I could do this

--SPEED TALL MUSCLE SN--
65*5
85*5
90*5 too slow
65*5*3

--NG/WG LAT.PULLDOWN--
130*8
160*8
190*8*2
175*8

--PEC FLY / R.DELT MACHINE--
superset
105*10*5
Start pec fly on 0',3',6', etc
Rear fly on 1',4',7', etc

--CALVES on leg press--
3plts*10
3.5 plts *10
4plts *10*3

--ABZ CRUNCH MACH--
50*15
60*15
70*15
70*10

My knees feel stiff from yesterday's w.o. last night too. Better take two days rest. Also, start next week with just pulls on mon to shorten the working ROM of the knees I guess.
Last edited by mbasic on Mon Nov 07, 2022 4:33 am, edited 1 time in total.

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1231

Post by mbasic » Mon Nov 07, 2022 4:32 am

11-6-2022 SUN
A wanted to rest on Monday, and Tues is the best day to start the 'week' IMO. So a ffwd this w.o. a day:
This is 4th session in a row (legs) with only one day off. Tues will be fifth, so I took this easy.

--CLN + JK--
135x(2+2)x1x2
175(1+2)x1x2
205(1+2)x1x2
225(1+2)
235(1+2)
245(1+2) good, better call it there.

--CLN PULL--
295x5x5
(did these with minimal rests)

that's it.

knees feel fine next day

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1232

Post by mbasic » Tue Nov 08, 2022 11:54 am

11-7-2022 MON. REST

11-8-2022 TUES

--SN--
95x3x2
120x3x2
145x3x2
165x3
170x3
175x3
....a few wonky reps, but no drops.

--HBBS--
135x5x2; 225x3x2; 265x1
290x5
260x5
250x5

--RDL--
225x5
275x5
295x5xx2

--AB COASTER MACHINE--
70x10x3

--AB CRUNCH MACH--
60x10
50x12x2

--STRAIGHT LEG CALF RAISE--
200x10
220x10
240x10x4

...if you can't tell, I'm trying to keep the volume low with the leg stuff .... due to going every other day for 3 to 4 "leg days" in a row (3x to 3.5x per week).

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1233

Post by mbasic » Wed Nov 09, 2022 12:22 pm

11-9-2022. Wed.

I'm getting really really fat ....

--PWR CLN + STRICT OHP--
A bunch of (1+2) & (1+1) warmups
190(1+1)
195(1+5)*1 * 3 sets lolz at this

-- SN HIGH PULL fr VERY HIGH HANG--
start w/ hi pull fr floor
135(1+8)*1*3

--SUPINATED BB ROW, STRICT --
135*8
185*8*4

--DIPS--
just BW for this first time. Probably 18+months since last time I did.
12r * 4s

=======================

EDIT: Took a stroll down memory lane in my old logs from 2014-15 (2014 I was 42). Kinda depressing how weak my legs are now, (and were then lolz). Although, the OHP 195x5x3 on this day (^above) might be some kind of PR. But considering my fat-ass body weight right now, kinda meh about that. I don't think I ever did 195x5x5 back in '14-'18. It was right round 192.5 x5x5 IIRC, with very long rests, and taking it out of the rack, with a belt, etc. I could've have 195 for 5x5 this day, and I was power cleaning it to start.

Simply put: I believe "age caught up with me" really really bad in my mid 40's.

In retrospect ..... in a kind of broken-clock-is-right-twice-a-day way, lord rippetoe might be right to constantly tell guy's to "get their test checked". From remembering the demographics over there, a lot of middle ages angry white dudes coming their for strength advice fed up with not making gains on other programs.....or fat, weak, guys wanting to get healthier/stronger. There's probably a high amount of low-test snowflakes in that group. But, alas, obese inactive 29 whose never weight-trained eating like shit
Last edited by mbasic on Thu Nov 10, 2022 10:06 am, edited 1 time in total.

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1234

Post by mbasic » Thu Nov 10, 2022 10:02 am

11-10-2022 THURS

I am still as fat as yesterday

--CLN--
135x3x2
175x3x2
210x1x2
235x1
245x1
250x1x4 ... all were very good balance wise, still a little too crashy.
These are best 4 cleans I have ever done with this weight.

--HIGH HANG CLN + FSQT--
225(1+4)x1x3

--CLN PULL--
275x5x2
...dare not do anymore I think.

my knees were kinda stiff and pissy during this, but other than that, afterwards and during felt fine (muscles-wise / fatigue-wise).
I did this faster than normal and was getting work calls and bullshit so I kinda went thru it faster than usual and nonchalantly so to speak.

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1235

Post by mbasic » Sun Nov 13, 2022 9:17 am

11-11-2022. Fri

1 hr walk dog early am


-SNG BTN OHP--
lots of warm ups
135*5r * 6s

--STRAIGHT LEG CALF RIASE--
220*10; 240*10; 260*10
280*10*3

--AB CRUNCH MACHINE --
65*15*3
65*10

--TORSO TWIST WITH BARBELL --
45*10 (10x each way)
65*10
85*10*2

--------------------------

11-12-2022. Sat

1 hr walk with dogg early am

--BSQT--
245*2
275*1
295*1
305*1
315*1

--SN PULL--
various w.u. sets
235*5*5

-------------------------

11-13-2022. Sun

Walk 1 hr with dog early am

--SNG BTN PP--
maybe the full foot dip and drive will carry over to Tuesdays jerks? And, getting in snatch work cuz yesterday was kinda snatch-wimpy
45*10; 65*5; 95*5; 135*5; 165*5
190*5
205*5
215*5*3
(220 nx time)

--LAT PULLDOWN BTN--
strict
130*8;
160*8
175*8
160*8*3

--PEC/REAR DELT FLY SUPERSET--
107½ x10x5

--SEATED CALVES--
90*12
135*10*4

--ABZ COASTER--
100*10*3
100*12

...feel pretty wasted after all this

----------------------

11-14-2022. Mon. Full rest.

==============

For anyone following, this is the Ab Coaster©®™....



I don't do it like the lady above, I use a lot LESS spinal flexion(crunch), and a whole lot MORE hip flexion. Also, my trunk is high up, to where my hip opens up more as well.

What happens, is being that your knee is bent (I almost sit on my calves; an almost fully bent knee) your rectus femoris is lengthened quite a bit from the distal end....you really work the RF in such a way that other leg exercises can't. Squatting and leg pressing, the biarticular RF is just in limbo....and leg extensions your usually just sit in a chair so the proximal end is shortened quite a bit. Also leg extensions the majority of the other parts of the quad is doing (most of) the work.

Needless to say, my quads were sore day after.....
Last edited by mbasic on Thu Nov 17, 2022 11:05 am, edited 1 time in total.

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1236

Post by mbasic » Tue Nov 15, 2022 12:50 pm

11-15-2022

The Fatness continues... JFC!

--CLN + JK--
135(2+2)x1x2
185(1+2)x1x2
215(1+1)
225(1+1)
235(1+1)
245(1+2)
250(1+2) .... a (1+2) PR

--BSQT--
135x5x2; 205x3x2; 245x1; 280x1
300x5
280x5
265x5

...my low back/sacrum has been giving me this weird wonky tinglely stiff sensation.
Just not squats, its everything: picking up plate, running on the track checking the timing system, everything
Not painful, just kinda stiff.
So I omitted the clean pulls.

--LEG EXTENSIONS !!!!
so lets trash my knees instead!
130x10
150x10x4
Last edited by mbasic on Thu Nov 17, 2022 11:03 am, edited 1 time in total.

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1237

Post by mbasic » Wed Nov 16, 2022 2:19 pm

11-16-2022 Wed.

A lot stress in my life right now.
Wife and I met with doctor about my son's brain scan (nothing serious like a tumor) trying to figure out his learning disability, etc.
About cried in the office, as did she.

Sister is in from out of town, from Guam....running around trying to make appts. and see her.

Workers ripped out a powerline while trying yo arrange family lunch, (not their fault) ...but still company will get hammered on the bill for this.

Work absolutely suck. Can't get materials, manpower, ..... can make some money, but getting shit done is next to impossible.

A bunch of other crap I care not to get into ... I'm a complete stress-ball and emotional wreck right now, the only thing that I can hang my hat on is working out. Kinda sad.

That said, it was funny I crush 200. You'd think neural-wise I'd be fucked. Nope

--PWR CLN + STRICT OHP--
several 1+1,1+2, and 1+3 warmups with various weights.
180(1+1)
190(1+1)
200(1+5)
185(1+5)x1x3

200x5 is a PR for OHP .... from the rack, or otherwise.
I would imagine in early December I will do 205x5
I absolutely LOVE power cleaning to start the OHP sets now.

--SEATED CHEST SUPPT. ROW MACHINE--
160x8
180x8
190x8x4

--DIPS--
just BW 15,15,12,10

--STRAIGHT LEG CLAF MACHINE--
260x10
300x10x4

--LYING AB CRUNCH MACHINE--
25,20,15,15

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1238

Post by mbasic » Thu Nov 17, 2022 10:48 am

11-17-2022 Thurs.

Gained a pound somehow....

Rushed this workout, so it sucked.

--SNATCH--
105x3; 125x3; 145x3; 165x3
175x3x3
180x3x2
....missed 3 of the 15 workset reps
I was way too hyper and rushing the pull, once I calmed the fuck down, it got better.

--SN PULL--
265x5x4
....very last rep of last set was RPE: pull-turning-into-a-slow-deadlift-looking-thingy

Low back was OK today, the weird phantom gimpy feeling was not there. Weird?
However, on the 2nd set w/ 175, I felt a weird muscle pain / tweak in my taint-asshole area ..... thought I gave my self a hernia, or pulled a sphincter muscle or something ..... then I felt something wet down there, was sacred it was blood. Went to the bathroom, just sweat running down my crack. fun times. Maybe my hips are widening to accommodate a birthing canal or something. Didn't have any feeling like that after the next set.
Weird?

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1239

Post by mbasic » Fri Nov 18, 2022 10:32 am

11-18-2022 FRI

--PWR CLN + PP--
various w.u. sets
185(1+3)
200(1+3)
210(1+3)
220(1+3)
225(1+3)
230(1+3)

230 power clean, that's a number I haven't hit for a long time

Image

--LUX DELT RAISES W/ DBs--
...full ROM overhead, slow and controlled.
25x10
30x8x2
25x10x2

--BTN LAT PULLDOWN--
160x8
190x7
175x8
160x8x2

--PEC FLY MACHINE: 120x10x4
superset with...
--RR.DELT FLY MACH: 120x10x4

wanted to do more, but i felt i had to get back to work

User avatar
mbasic
Registered User
Posts: 9331
Joined: Fri Sep 15, 2017 9:06 am
Age: 104

Re: A NEW HOPE ....

#1240

Post by mbasic » Sun Nov 20, 2022 9:55 am

11-19-2022

--CLN--
135*3*2; 175*3*2; 210*1*2
235*1
245*1
255*1*4 all pretty good . 1st was rearward catch, but came out of the bottom immediately and fought the standing part .

--HIGH HANG CLN + FSQT--
230(1+4) good
230(1+4) missed cln, redid, then good
230(1+1) missed cln, redid, only mojo for one Fsqt. Gave up , my thoracic is fucked from some of out-of-balance clean catches.

--CLN PULL--
315*5*3

=================
11-20-2022

--PWR SN + BTN SNG OHP--
95*(1+5)*1*2
115(1+5)*1*2
135(1+5)
145(1+5)
150(1+5)
155(1+5)

--SN HIGH PULL FR. HIP--
155(1+5)
165(1+5)*1*2
170(1+5)*1*2

--1 ARM DB ROW: 70*8; 85*8*5
↑superset with↓
--SEATD CALF RAISE: 125*12; 150*10*4

--STRAIGHT LEG CALF MACH--
280*10*3

--DIPS--
15,15,15,8,10
on 2:30 start intervals

--BB ROLLOUTS--
*10,10,7 JFC

--AB CRUNCH MACHINE
70*20, *15

Post Reply