Daily training. Annual improvements.
Moderator: Chebass88
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Re: Almost no lifting. Primarily running and grip.
2024 Mar 27 Wed
Main
Ssb Squat: 300 x 5 x 5
Bench: 275 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 6 x 6
T-Bar Rows: 210 x 5s x 10r
Aux
Skull Crushers: 100 x 5 x 5
EZ Curls: 100 x 5 x 5
Tonnage
Ssb Squat: 7,500
Bench: (4,125 + 3,900) = 8,025
Dumbbell Bench: 6,480
T-Bar Rows: 10,500
Skull Crushers: 2,500
EZ Curls: 2,500
———————————————————-
Total: 37,505
#############}}}}############
Good times.
Main
Ssb Squat: 300 x 5 x 5
Bench: 275 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 6 x 6
T-Bar Rows: 210 x 5s x 10r
Aux
Skull Crushers: 100 x 5 x 5
EZ Curls: 100 x 5 x 5
Tonnage
Ssb Squat: 7,500
Bench: (4,125 + 3,900) = 8,025
Dumbbell Bench: 6,480
T-Bar Rows: 10,500
Skull Crushers: 2,500
EZ Curls: 2,500
———————————————————-
Total: 37,505
#############}}}}############
Good times.
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 Mar 28 Thursday (off day)
Deadlift: 505 x 1 x 1
Bench: 290 x 4r
Deadlift: 505 x 1 x 1
Bench: 290 x 4r
- DanCR
- Registered User
- Posts: 3924
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Almost no lifting. Primarily running and grip.
I know I’m a broken record but you have got to update the title of this log.
I mean when you throw in a random 505 conventional DL just because you feel like it…
I mean when you throw in a random 505 conventional DL just because you feel like it…
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- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
I know!
I’m ashamed of how little grip and running I’ve done lately!
Things will change this weekend!
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- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 Mar 29 Friday
Main
Ssb Squat: 320 x 3s x 5r
Ssb Squat: 260 x 3s x 5r
Bench: 275 x 5 x 5
T-Bar Rows: 210 x 5s x 10r
Aux
Nothing. F.
Tonnage
Ssb Squat: (4,800 + 3,900) = 8,700
Bench: 6,875
T-Bar Rows: 10,500
—————————————————————
Total: 26,075
##############################
Tonnage and volume a little lower today. Intensity a little higher.
I had planned on trap bar deads today. Was sore from squatting on M and W. But something told me to squat instead. I’m old enough and injured enough now that I heed these hunches.
Main
Ssb Squat: 320 x 3s x 5r
Ssb Squat: 260 x 3s x 5r
Bench: 275 x 5 x 5
T-Bar Rows: 210 x 5s x 10r
Aux
Nothing. F.
Tonnage
Ssb Squat: (4,800 + 3,900) = 8,700
Bench: 6,875
T-Bar Rows: 10,500
—————————————————————
Total: 26,075
##############################
Tonnage and volume a little lower today. Intensity a little higher.
I had planned on trap bar deads today. Was sore from squatting on M and W. But something told me to squat instead. I’m old enough and injured enough now that I heed these hunches.
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 Mar 30 Saturday (Off Day)
Bench: 290 x 2s x 1r
Bench: 290 x 1s x 2r
Jefferson Curls
Goal was 4 reps of at least 290. If it felt easy I’d go heavier. Did not feel easy. So, did not go heavier.
Bench: 290 x 2s x 1r
Bench: 290 x 1s x 2r
Jefferson Curls
Goal was 4 reps of at least 290. If it felt easy I’d go heavier. Did not feel easy. So, did not go heavier.
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 APR 02 Tuesday (mini sick session)
Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
T-Bar Rows: 200 x 6s x 10r
Aux
Ab Mat: update later
Tonnage
Ssb Squat: 4,500
Bench: 4,200
T-Bar Rows: 12,000
————————————
Total: 20,700
#################
Friday of last week was a great workout. Benching 275 x 5 x 5 felt good. Session left me invigorated. But, I vomited in the middle for some (at the time) unknown reason.
Turned out I had bronchitis. Hour after my session ended on Friday night everything went to shit. Lots of mucus in lungs over the weekend. Terrible coughing and wheezing. Sick enough that I skipped my session yesterday.
Cautiously worked out today. Decided I’d strictly limit my volume and tonnage.
Think I’m threading the needle welll enough.
Tomorrow, back to work.
Good times.
Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
T-Bar Rows: 200 x 6s x 10r
Aux
Ab Mat: update later
Tonnage
Ssb Squat: 4,500
Bench: 4,200
T-Bar Rows: 12,000
————————————
Total: 20,700
#################
Friday of last week was a great workout. Benching 275 x 5 x 5 felt good. Session left me invigorated. But, I vomited in the middle for some (at the time) unknown reason.
Turned out I had bronchitis. Hour after my session ended on Friday night everything went to shit. Lots of mucus in lungs over the weekend. Terrible coughing and wheezing. Sick enough that I skipped my session yesterday.
Cautiously worked out today. Decided I’d strictly limit my volume and tonnage.
Think I’m threading the needle welll enough.
Tomorrow, back to work.
Good times.
- DanCR
- Registered User
- Posts: 3924
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Almost no lifting. Primarily running and grip.
LOL’d that you didn’t consider vomiting during your Friday session to be worth mentioning in that log entry.
- platypus
- mammal?
- Posts: 1134
- Joined: Mon Nov 06, 2017 6:35 pm
- Location: ✓✓✓✓✓✓✓ Member
Re: Almost no lifting. Primarily running and grip.
I hope you're getting well!
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 APR 04 Thursday
Main
Ssb Squat: 310 x 3s x 5r
Bench: 270 x 5 x 5
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 6s x 10r
Aux
Skull Crushers: 100 x 5 x 5
Ab Mat: 2s x 10r
Flutter Kicks: 2 sets
Tonnage
Ssb Squat: 4,650
Bench: 6,750
Dumbbell Bench: 4,320
T-Bar Rows: 12,000
Skull Crushers: 2,500
——————————————-
Total: 30,220
####################
Took it a little easy this session, still sick. Didn’t vomit during my lifting session. Did spontaneously vomit on myself while driving yesterday. So, that was gross. (Only a small amount, still gross.)
Ab wheel has caused this weird, deep pain along lower ab and groin every time I’ve tried it for the past several months. I’ve decided to stop using this as an excuse to skip abs. So tonight I did ab mat and then flutter kicks. Ab mat was fine. Flutter kicks caused the same sort of pain as ab wheel, but to a much smaller extent. Maybe doing flutter kicks for awhile will let me build back up pain-free ab wheel.
Main
Ssb Squat: 310 x 3s x 5r
Bench: 270 x 5 x 5
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 6s x 10r
Aux
Skull Crushers: 100 x 5 x 5
Ab Mat: 2s x 10r
Flutter Kicks: 2 sets
Tonnage
Ssb Squat: 4,650
Bench: 6,750
Dumbbell Bench: 4,320
T-Bar Rows: 12,000
Skull Crushers: 2,500
——————————————-
Total: 30,220
####################
Took it a little easy this session, still sick. Didn’t vomit during my lifting session. Did spontaneously vomit on myself while driving yesterday. So, that was gross. (Only a small amount, still gross.)
Ab wheel has caused this weird, deep pain along lower ab and groin every time I’ve tried it for the past several months. I’ve decided to stop using this as an excuse to skip abs. So tonight I did ab mat and then flutter kicks. Ab mat was fine. Flutter kicks caused the same sort of pain as ab wheel, but to a much smaller extent. Maybe doing flutter kicks for awhile will let me build back up pain-free ab wheel.
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 MAR 05 Friday (off day)
Bench: 290 x 2 x 2
Bench: 300 x 1 x 1
EZ Curls: 100 x 5s x 8r
Bench: 290 x 2 x 2
Bench: 300 x 1 x 1
EZ Curls: 100 x 5s x 8r
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 MAR 06 Saturday
Main
Ssb Squat: 315 x 3s x 5r
Bench: 280 x 3s x 5r
Dumbbell Bench: 90’s x 3s x 8r
T-Bar Rows: 200 x 6s x 10r
Aux
Ab Mat + Flutter Kicks
Tonnage
Ssb Squat: 4,725
Bench: 4,200
Dumbbell Bench: 4,320
T-Bar Rows: 12,000
——————————————-
Total: 25,245
#####################
Another session where I ran intensity a little higher and tonnage a little lower.
Main
Ssb Squat: 315 x 3s x 5r
Bench: 280 x 3s x 5r
Dumbbell Bench: 90’s x 3s x 8r
T-Bar Rows: 200 x 6s x 10r
Aux
Ab Mat + Flutter Kicks
Tonnage
Ssb Squat: 4,725
Bench: 4,200
Dumbbell Bench: 4,320
T-Bar Rows: 12,000
——————————————-
Total: 25,245
#####################
Another session where I ran intensity a little higher and tonnage a little lower.
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 MAR 07 Sunday (Off Day, Bench Singles)
Bench: 290 x 1s x 2r
Bench: 300 x 2s x 1r
#################
Reason for bench singles on off days is the article below. (Need to be disciplined to actually stick to this for more than a week.)
Bench: 290 x 1s x 2r
Bench: 300 x 2s x 1r
#################
Reason for bench singles on off days is the article below. (Need to be disciplined to actually stick to this for more than a week.)
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 Mar 08 Monday
Main
Ssb Squat: 315 x 3s x 5r
Bench: 270 x 5 x 5
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 5s x 10r
Aux
Update later
Tonnage
Ssb Squat: 4,725
Bench: 6,750
Dumbbell Bench: 4,320
T-Bar Rows: 10,000
——————————————
Total: 25,795
####################
Good times.
Rushed, but I feel so lucky to be able to lift at all.
Main
Ssb Squat: 315 x 3s x 5r
Bench: 270 x 5 x 5
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 5s x 10r
Aux
Update later
Tonnage
Ssb Squat: 4,725
Bench: 6,750
Dumbbell Bench: 4,320
T-Bar Rows: 10,000
——————————————
Total: 25,795
####################
Good times.
Rushed, but I feel so lucky to be able to lift at all.
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 MAR 09 Tuesday (Off Day)
Bench: 290 x 1s x 4r
**************************************
Idea on my off days, per guidance from DadWhoLiftsAndRuns, is to do four heavy bench singles. Not grinders, but heavy.
Instead of singles I just did all my reps as a single set of 4. Speed wasn’t bad. So I will up weight next off day.
Bench: 290 x 1s x 4r
**************************************
Idea on my off days, per guidance from DadWhoLiftsAndRuns, is to do four heavy bench singles. Not grinders, but heavy.
Instead of singles I just did all my reps as a single set of 4. Speed wasn’t bad. So I will up weight next off day.
- platypus
- mammal?
- Posts: 1134
- Joined: Mon Nov 06, 2017 6:35 pm
- Location: ✓✓✓✓✓✓✓ Member
-
- Registered User
- Posts: 5181
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Almost no lifting. Primarily running and grip.
2024 APR 10 Wed
Main
Ssb Squat: 320 x 3s x 5r
Bench: 280 x 4s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 5s x 10r
Aux
Fill in later
Tonnage
Ssb Squat: 4,800
Bench: 5,600
Dumbbell Bench: 4,320
T-Bar Rows: 10,000
——————————————-
Total: 24,720
#####################
Benching 280 x 4 sets x 5 reps felt great. I think those off-day heavy bench singles are working.
Main
Ssb Squat: 320 x 3s x 5r
Bench: 280 x 4s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 5s x 10r
Aux
Fill in later
Tonnage
Ssb Squat: 4,800
Bench: 5,600
Dumbbell Bench: 4,320
T-Bar Rows: 10,000
——————————————-
Total: 24,720
#####################
Benching 280 x 4 sets x 5 reps felt great. I think those off-day heavy bench singles are working.
- DanCR
- Registered User
- Posts: 3924
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45