Pat's Still Not Bionic Log

[acelticmonk]

Bench
165x7x9

DB Flies
30x12x3


OHP

110 for

1 set to amrap, then
8-10 minute density block

AMRAP was 9;
6x3 during density block. I was getting into the front of my foot on last reps, so I've gotta be careful of the bar path.

[acelticmonk]

On the occasion of two deadlift PRs (the best PRs):

Deads
10 singles between 345-365
^ maybe 1 single @8-9 if things feel good (but get a few lighter singles knocked out before ramping up)

345x4; 365x2; 385x1 (pr); 405x1 (BOOHYAH); backed off to 335x2,1


Bench
5 sets of 4 with 75-77% (adjust load based on R elbow)
5x4 187.5

Front Squats
3 sets of 6 with 140-145
Did 145x6x3


Hammer Curls Eccentric Focus
3 sets of 6-8 with a 3-4 second eccentric
25x8x3


Since my last round of deadlift singles was a flameout (migraine day, but deadlift attempts won), I really wanted to test them.

385 moved well and 405 was in range of @9ish from the RPE chart, so I loaded up and went for it. A bit slower up top than I expected - I'm usually slow off the floor - and a bit more hitch than I'd like, but it wasn't a grind.

Felt damn good.

[acelticmonk]

Front Squats
3 sets of 6 with 145


Bench
9 sets of 7 with 167.5
I read that four times to make sure Hanley didn't typo anything. Did these with ~1 min rest. Also, I picked up a Gorillapod and tried putting the phone up above my head to check bar path (still having elbow tendon issues). The video looks stupid, but I got all 9 sets in.


SGDL
5 sets of 3 with 265
Nope. 225 warmup felt heavy and a bit of tweak on right side si joint. 265 very heavy so I bailed out. Right Si has harassed me before so I’m being cautious.

[acelticmonk]

Went to the climbing gym for a low key ~30 min session. All yellow (easy) routes, with no reds. Elbow tendonitis still happening, so I wanted to take it easy-ish but still get the heart rate up a bit and play.

Separately, I picked up a new scale - the Withings Body+, which wifi transfers my readings over to MVP and Apple Health. I already had another bodyfat scale, but data entry into MFP manually was enough of a hassle that I was out of the habit of weighing daily. I'll start using morning weight/bf% in my entries here. I know they're inaccurate, but it's a ballpark measure for me.

Also, the app lets me display weight in lbs and kg and masses in % or total. It's nice to have that flexibility. I am displaying weights in kg, as it's an easy way to psych myself into a different goal target.

BW: 107.1 kg
BF: 37.7kg

Lastly - I'm a couple of weeks into using a CPAP after an unsurprising Nov diagnosis of sleep apnea (I've been a competitive snorer for decades). The CPAP is a pain in the ass, and the stories I heard of people using it and within the first few days sleeping blissfully are bullshit. So my rest and recovery are still not awesome, but there's lots of room for improvement.

[acelticmonk]

BW: 107.2kg, +0.1kg from yesterday
BF: 37.0kg

Bench
177.5x for 7-10 sets of 5
Did 10. Very tired the whole way through but no grindy reps

DB Press
35# for 3x8-10
did 3x10.

OHP
110# for 7-min density block
Did 6x3, then 4 for last set.
Surprisingly good outcome given that bench was tired, and last round of OHP was 4 threes and go home.

[acelticmonk]

Trial run for my new @doughnutsanddeadlifts booty shorts. I like em. Not shown is the shirt I ordered from them but mistakenly ordered an XS instead of XL. Ain’t nobody wanna see that.

Front squats 150# 3x5
Hanley volumes of bench (170# 9 sets of 7)
Light deadlifts while I work out a low back thang, up to 225x5x2

[cgeorg]

Awesome job on 405! So yellows are v0-1, and reds are like v1-3 at your climbing gym?

[acelticmonk]

Awesome job on 405! So yellows are v0-1, and reds are like v1-3 at your climbing gym?

Thanks! Yeah, I think so. There’s a color key on various walls, but all inknkw is “Yellow is all doable but great warmup; red is my challenge zone right now”

[acelticmonk]

Front Squats
4 sets of 4 with 155


Bench
wamrup really well to
8-14 reps @85% in sets of singles and doubles (stop if you hit an @10 rep)
Warmups felt heavy but 212.5 felt great . Shrug. All doubles. 212.5x2x7


Conventional Deads
Light again....4-5 sets of 4 between 185-225
185x4x2; 225x4x3

Bench volume is going great....

[acelticmonk]

Bench
Repeat 9 sets of 7 with 170 (but stop if you hit an @9 set
9x7 but they were grinders . Well not grinders but wearying.

Flies
35x10-12x4
Did 35x12x4

OHP
7 minute density block with 110
7x3

[acelticmonk]

Front Squats
4 @ 135
4@ 145
4@ 155
4@ 160



Bench
8-10 sets of 5 @ 180 (stop if you hit a set @grind)
Did 180x5x10


Conventional Deads
~225x4x4
^ stay conservative @ 225 to get the movement re-grooved. If reps feel sloppy, drop load to 205ish
Did 225x4x4

[acelticmonk]

Bench
5-6 doubles with 77-80% (start at 77% and bump only if things feel good)
3x192.5; 3x200

Flies
4 sets of 10 with 35s

OHP
7 minute density block with 110
4,4,3,3,3,3 4

[acelticmonk]

An update, since I haven't posted here for a long while.

In Aug of '21, I crashed on my mountain bike and did some pretty good damage. Fractured 6 ribs, punctured a lung. I was at the bike park and doing laps on a trail that included a ~3'-4' drop off a wooden feature. I'd done it half a dozen times before, and once before that day. I remember lining up the feature, landing from the feature... and then a gap, and looking up through my fullface helmet with a guy saying "Dude, are you OK?" Fun times.

Recovery took a couple months, and I decided to switch things up and move to another program that blended strength training and time back on the mountain bike. My lifting program that ran MWF was hard to integrate with Saturday morning rides, and I was finding that either my riding was impacting my lifting or vice versa, and really both. I love working with Hanley and his powerlifting coaching was fantastic for me. When it's time to focus on barbell strength again, I'll beg him to program for me again .

In Feb of '22, I was back on the bike again, and working on some "functional strength". And on a trip to Victoria BC, I had a small crash - an endo - and dinged up a finger, which turned out to be a mallet fracture. 6 more weeks of recovery, during which I realized that an umbilical hernia was growing and needed surgery.

As I write this, I'm a month into recovery from hernia repair surgery. I'm ancy to get back out to being active again, both in the gym and on the bike. And toying around with goofing around with some low-impact strongman stuff also.

Life's short.

[mgil]

Good to see you back!

Day by day.

[acelticmonk]

Thank @mgil !