alek’s log

[alek]

1/31/24 Wednesday [Conditioning]

Rower
4226 meters in 20 minutes.

[MailmanMuscle]

I've thought about which other exercises might work the back while saving the legs, but I haven't found that one exercise that seems to do it the way that I think it "should". Obviously, paused squats work the legs, too, but maintaining that back angle I think is paramount. Maybe tempo squats?

Have you tried seated good mornings?

[alek]

I've thought about which other exercises might work the back while saving the legs, but I haven't found that one exercise that seems to do it the way that I think it "should". Obviously, paused squats work the legs, too, but maintaining that back angle I think is paramount. Maybe tempo squats?

Have you tried seated good mornings?

I have not. Do you recommend a way to do them or recommend another resource for them? Thanks!

[MailmanMuscle]

Here’s a link to a version with dumbbells. If you do them with a barbell, then ideally you can set it up on the inside or outside of a rack such that when you take the bar off of the hooks, you’re bending away from them to do the reps.

[alek]

2/1/24 Thursday [Training]

AMBW & Umbilicus
Today: 184.6 & 34.25
7-day: 185.7 & 34.36

Paused Squat
295 x 4 @ 6,
315 x 4 @ 6,6; e1rm = 401
325 x 4 @ 8

Comp Bench
225 x 1 @ 9
230 x 1 @ 9; e1rm = 241

Session Length
0:39

Notes
My left bicep/tendon did not like the heavy bench singles; I assume it's from hauling the firewood logs this week. I seem to remember this exact thing happening before. I just shut it down out of an abundance of caution and general not wanting to do it today.

[alek]

2/5/24 Monday [Training]

AMBW & Umbilicus
Today: 184.8 & 34.375
7-Day: 185.4 & 34.32

Comp Squat
360 x 3 @ 8; e1rm = 417
380 x 2 @ 9
400 x 1 @ 9.5,9.5

Feet Up Bench
185 x 4 @ 7,7,7, 7

Facepull
61 x 12 @ 6,7,7

Dips
BW x 10,10,10

Assisted Pullup
Neutral Grip
-40 x 8 @ 6,6,7

Meadows Lateral Raise
5's x 8 @ 7,7.5,8

Arnold Press
25's x 8 @ 6,6,6

Lat Pullover Machine
100 x 10 @ 7,8,8

Session Length
1:34

Notes
Squats went well.

Yep, definitely have some distal, lateral biceps tendonopathy in my left arm. Fun times...

[DanCR]

Squat video

Showed it who’s boss.

[alek]

Squat video

Showed it who’s boss.

Thanks, man!

[cole]

Yep. that squat single moved. Looked like @6

[alek]

Yep. that squat single moved. Looked like @6

Thanks, man!

After looking at the video, I was surprised how fast it moved; it certainly didn't feel that way during the rep. I've gotta get used to moving the heavy singles again, so hopefully, they'll keep moving like this.

[JohnHelton]

Yep. that squat single moved. Looked like @6

Thanks, man!

After looking at the video, I was surprised how fast it moved; it certainly didn't feel that way during the rep. I've gotta get used to moving the heavy singles again, so hopefully, they'll keep moving like this.

Yeah. That was smooth. I would say it was less than 9.5. You could have gotten another one. I'd call it @9.

[alek]

Yep. that squat single moved. Looked like @6

Thanks, man!

After looking at the video, I was surprised how fast it moved; it certainly didn't feel that way during the rep. I've gotta get used to moving the heavy singles again, so hopefully, they'll keep moving like this.

Yeah. That was smooth. I would say it was less than 9.5. You could have gotten another one. I'd call it @9.

Thanks, John. I hope the singles keep looking like this on video!

[EricK]

Yep. that squat single moved. Looked like @6

Thanks, man!

After looking at the video, I was surprised how fast it moved; it certainly didn't feel that way during the rep. I've gotta get used to moving the heavy singles again, so hopefully, they'll keep moving like this.

Yeah. That was smooth. I would say it was less than 9.5. You could have gotten another one. I'd call it @9.

I always thought @alek was a solid 9. Easy 9.5 when he puts on a tie and combs his hair.

[alek]

Yep. that squat single moved. Looked like @6

Thanks, man!

After looking at the video, I was surprised how fast it moved; it certainly didn't feel that way during the rep. I've gotta get used to moving the heavy singles again, so hopefully, they'll keep moving like this.

Yeah. That was smooth. I would say it was less than 9.5. You could have gotten another one. I'd call it @9.

I always thought alek was a solid 9. Easy 9.5 when he puts on a tie and combs his hair.

::blushes::

[alek]

2/6/24 Tuesday [Training]

AMBW & Umbilicus
Today: 185.4 & 34.375
7-Day: 185.5 & 34.36

Comp Deadlift
365 x 1 @ 6,6,6
375 x 1 @ 6,6
385 x 1 @ 6.5
395 x 1 @ 6
405 x 1 @ 6.5,7,7.5; e1rm = 461

Leg Press
Sled + 450 x 4 @ 5.5
Sled + 500 x 4 @ 7,6.5
Sled + 550 x 4 @ 8

Leg Press Calf Raise
Sled + 230 x 12 @ 7,8

Session Length
0:52

Notes
I tried pulling the slack out of the bar the way that dude does in that video in @KarlM's log. It took a bit to get it halfway decent, but I liked it. The way I thought it about was trying to row the bar to start pulling the slack, then while keeping tension, wedge into the bar and lift with your legs. I think I'll keep doing it that way.

[broseph]

Late to the party, but yeah that squat looked a lot faster than @9.5 from here. Though I am very familiar with the time dilation that occurs in the moment. (how you feel is a lie)

[alek]

Late to the party, but yeah that squat looked a lot faster than @9.5 from here. Though I am very familiar with the time dilation that occurs in the moment. (how you feel is a lie)

Thanks, man. Yeah, during the rep, I was thinking, "Damn, this is a little harder than I was hoping it would be." And while watching the video, I'm thinking, "Damn, that moved a little faster than I was hoping it would."

[alek]

2/7/24 Wednesday [Conditioning]

Rower
4315 meters in 20 minutes.

[KarlM]

I tried pulling the slack out of the bar the way that dude does in that video in KarlM's log. It took a bit to get it halfway decent, but I liked it. The way I thought it about was trying to row the bar to start pulling the slack, then while keeping tension, wedge into the bar and lift with your legs. I think I'll keep doing it that way.

I'll be interested to see how it pans out for you. I'm going to keep working on it. My hamstrings were sore after my last session, suggesting a reason why my deadlift sucks these days.

[alek]

I tried pulling the slack out of the bar the way that dude does in that video in KarlM's log. It took a bit to get it halfway decent, but I liked it. The way I thought it about was trying to row the bar to start pulling the slack, then while keeping tension, wedge into the bar and lift with your legs. I think I'll keep doing it that way.

I'll be interested to see how it pans out for you. I'm going to keep working on it. My hamstrings were sore after my last session, suggesting a reason why my deadlift sucks these days.

We’ll see how it goes, but I feel pretty good today. A little soreness near the place my glutes and hamstrings meet, but not much to speak of.

Do you do any direct hamstring work like leg curls?