Daily training. Annual improvements.

A place to track your progress, or lack thereof

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hector
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Re: Daily training. Annual improvements.

#3161

Post by hector » Mon May 06, 2024 12:10 pm

2024 May 06 Monday (off day)

Bench: 305 x 4s x 1r

##################

They were not pretty reps.
They were not fast reps.
But, they were. . . reps.

hector
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Re: Daily training. Annual improvements.

#3162

Post by hector » Tue May 07, 2024 7:15 pm

2024 MAY 07 Tuesday

Main

F Squat: 225 x 5 x 5
Dumbbell Bench: 100 lb’ers x 5 x 5
Dips: 3s x 5r

Tonnage
F Squat: 5,625
Dumbbell Bench: 5,000
——————————————
Total: 10,625

######}}}}}}###########

Traveling. Day pass at local gym. Impossible to get a bench press. Did manage dumbbell bench.
Access to 100lb dumbbells and a dip bar is a treat!!!!

hector
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Re: Daily training. Annual improvements.

#3163

Post by hector » Thu May 09, 2024 10:05 pm

2024 MAY 10 Thursday (off day, again)

Dips: 3s x 5r
Kettlebell Snatches: 35lb x 100 reps

#######################

For sure I’m spoiled. In my garage gym I have a “grippy” bench. Love it. And I’m used to it. So the globo-gym bench that I’m not used to actually feels slippery.

Flying all day tomorrow. Hoping to get a lifting session in when I get home.

Strategy with dips has been to go easy. Years ago I strained whatever ligament or tendon or other is between the pecs. Terrible. So this time I’m taking it much easier.

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EricK
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Re: Daily training. Annual improvements.

#3164

Post by EricK » Fri May 10, 2024 4:32 pm

hector wrote: Mon May 06, 2024 12:10 pm 2024 May 06 Monday (off day)

Bench: 305 x 4s x 1r

##################

They were not pretty reps.
They were not fast reps.
But, they were. . . reps.
Then they were excellent!

hector
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Posts: 5504
Joined: Mon Sep 25, 2017 12:54 pm

Re: Daily training. Annual improvements.

#3165

Post by hector » Sat May 11, 2024 4:16 pm

EricK wrote: Fri May 10, 2024 4:32 pm
hector wrote: Mon May 06, 2024 12:10 pm 2024 May 06 Monday (off day)

Bench: 305 x 4s x 1r

##################

They were not pretty reps.
They were not fast reps.
But, they were. . . reps.
Then they were excellent!
I appreciate this standard!!!!!

hector
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Posts: 5504
Joined: Mon Sep 25, 2017 12:54 pm

Re: Daily training. Annual improvements.

#3166

Post by hector » Sat May 11, 2024 4:25 pm

2024 May 11 Saturday

Main

Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
F Squat: 200 x 5 x 5
T-Bar Rows: 225 x 5s x 6r

Tonnage
Ssb Squat: 4,500
Bench: 4,200
Dumbbell Bench: 4,320
F Squat: 5,000
T-Bar Rows: 6,750
——————————————-
Total: 24,770

#####################

Nice to lift at home again.

I don’t think the light front squats are as useless as they might appear. I like the mobility aspect, the weighted stretch, and the additional volume.

hector
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Re: Daily training. Annual improvements.

#3167

Post by hector » Mon May 13, 2024 5:40 pm

2024 May 13 Monday

Main

Ssb Squat: 310 x 3s x 5r
Bench: 280 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
F Squat: 225 x 3s x 5r
T-Bar Rows: 225 x 5s x 6r

Aux
Tib Curls: 25lb x 3s x 10r

Tonnage
Ssb Squat: 4,650
F Squat: 3,375
Bench: (4,200 + 3,900) = 8,100
Dumbbell Bench: 4,320
T-Bar Rows: 6,750
———————————————————
Total: 27,195

###########################

Good times.

hector
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Re: Daily training. Annual improvements.

#3168

Post by hector » Wed May 15, 2024 8:17 pm

2024 May 15 Wednesday

Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
F Squat: 225 x 3s x 5r
Dips: 4s x 5r

Tonnage
Ssb Squat: 4,500
Bench: 4,200
F Squat: 3,375
——————————-
Total: 12,075

###############

Worked double shifts today.
Got the above (first half of my workout) done between shifts.
Planned on finishing the second half when I got home, but it’s late and I’m tired. (Excuses!!!)

I guess I’ll consider this a light day and come back hard Friday.

If I were not fat I’d be able to do reasonably heavy weighted dips. Basically, that’s what I’m doing now, with the “added weight” being 50 or 100 extra lb of adipose.

hector
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Re: Daily training. Annual improvements.

#3169

Post by hector » Thu May 16, 2024 3:49 pm

2024 MAY 16 Thursday (Off Day)

Bench: 300 x 1s x 3r
Bench: 300 x 1 x 1
Dips: 3s x 5r

Think maybe I could have gotten 300 for a 4th rep, but didn’t see point in risking it. Was surprised since I was feeling burned out and warmups felt a so heavy.

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Renascent
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Re: Daily training. Annual improvements.

#3170

Post by Renascent » Thu May 16, 2024 5:30 pm

hector wrote: Thu May 16, 2024 3:49 pm 2024 MAY 16 Thursday (Off Day)

Bench: 300 x 1s x 3r
Bench: 300 x 1 x 1
Dips: 3s x 5r

Think maybe I could have gotten 300 for a 4th rep, but didn’t see point in risking it. Was surprised since I was feeling burned out and warmups felt a so heavy.
At least you live to lift another day. Still impressive, regardless.

hector
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Re: Daily training. Annual improvements.

#3171

Post by hector » Thu May 16, 2024 7:15 pm

Renascent wrote: Thu May 16, 2024 5:30 pm
hector wrote: Thu May 16, 2024 3:49 pm 2024 MAY 16 Thursday (Off Day)

Bench: 300 x 1s x 3r
Bench: 300 x 1 x 1
Dips: 3s x 5r

Think maybe I could have gotten 300 for a 4th rep, but didn’t see point in risking it. Was surprised since I was feeling burned out and warmups felt a so heavy.
At least you live to lift another day. Still impressive, regardless.
@Renascent , just trying to catch up to you!

I’m switching out some of the other accessories I was doing for dips. Will see how it goes!

hector
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Re: Daily training. Annual improvements.

#3172

Post by hector » Fri May 17, 2024 3:38 pm

2024 May 17 Friday (Thank God)

Main

Trap Bar Deads: 470 x 3 x 3
Trap Bar Deads: 440 x 3s x 5r
Bench: 280 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 225 x 5s x 6r

Aux
Tib Curls: 30 x 3s x 10r
Dips: add later

Tonnage
Trap Bar Deads: (4,230 + 6,600) = 10,830
Bench: (4,200 + 3,900) = 8,100
Dumbbell Bench: 4,320
T-Bar Rows: 6,750
—————————————————————————-
Total: 30,000

####################################

Made 30k tonnage by the skin of my teeth.

300 lb bench reps felt easy enough yesterday that I decided to go for a triple. Then, today, sets of 280 for 5 were tough. Go figure.

Happy weekends, Exodusians!!!!

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DanCR
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Re: Daily training. Annual improvements.

#3173

Post by DanCR » Fri May 17, 2024 5:31 pm

hector wrote: Fri May 17, 2024 3:38 pmHappy weekends, Exodusians!
To you as well, Hector - cheers!

hector
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Re: Daily training. Annual improvements.

#3174

Post by hector » Sat May 18, 2024 5:08 pm

2024 May 18 Saturday (Off Day)

Bench: 305 x 2s x 1r
Bench: 305 x 1s x 2r
Dips: 3s x 5r

It’s easy to tell yourself “I’ll just fix my diet and exercise and other life choices” when it’s clear you need to lose weight. How long do you have to fail before Ozempic is the right answer?

Not a rhetorical question. I generally avoid medical intervention as much as possible. I think it’s usually the smart move. But sometimes it’s not.

For now I’m trying a diet composed mostly of super boring protein choices (grilled chicken or steak) and a low calorie smoothie consisting of non-fat Greek yogurt, berries, and some protein powder.

One thing I do now is that getting a lat pull-down for my garage gym is not the answer. And yet, that’s the immediate course I strongly desire to take.

hector
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Re: Daily training. Annual improvements.

#3175

Post by hector » Sat May 18, 2024 5:39 pm

2024 May 18 Sat (Cont’d)

History with Dips
: Always wanted to do them. Also always too fat or weak. Years ago I tried them and could do them easily. Finally! Then I fucked up my sternum doing them. Bad pain for weeks. Read in forums that some people just weren’t built for dips. Went ahead and believed that easy, self-serving explanation.

Presently: Wanted to get back into dips. Bought a dip bar. Doing them now and things are going ok. Might have found the reason just now on Reddit.

Wisdom From Reddit: “ What worked for me is to really concentrate on keeping my shoulders down (as you would during support hold, Lsits, etc) throughout the dip.

I'd read something about how if you are weak, the stress of the dip can be put onto the skeleton rather than the muscles/tendons, so I thought actively using muscles to support the body would help. After two weeks or so of no soreness, it seems to be working.”

Conclusion: I’m stronger now. So maybe my skeleton (or, more specifically and correctly, my sternum) isn’t picking up the slack for weaker muscles.

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lheugh
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Re: Daily training. Annual improvements.

#3176

Post by lheugh » Sun May 19, 2024 12:25 pm

hector wrote: Sat May 18, 2024 5:39 pm 2024 May 18 Sat (Cont’d)

History with Dips
: Always wanted to do them. Also always too fat or weak. Years ago I tried them and could do them easily. Finally! Then I fucked up my sternum doing them. Bad pain for weeks. Read in forums that some people just weren’t built for dips. Went ahead and believed that easy, self-serving explanation.

Presently: Wanted to get back into dips. Bought a dip bar. Doing them now and things are going ok. Might have found the reason just now on Reddit.

Wisdom From Reddit: “ What worked for me is to really concentrate on keeping my shoulders down (as you would during support hold, Lsits, etc) throughout the dip.

I'd read something about how if you are weak, the stress of the dip can be put onto the skeleton rather than the muscles/tendons, so I thought actively using muscles to support the body would help. After two weeks or so of no soreness, it seems to be working.”

Conclusion: I’m stronger now. So maybe my skeleton (or, more specifically and correctly, my sternum) isn’t picking up the slack for weaker muscles.
Indeed! Ideally, you should maintain scapular depression, avoid scapular protraction and descend at least to the point where your elbow is parallel to the top of your shoulder when viewed from the side. Anything beyond that is contingent on being able to maintain this ideal shoulder position.

hector
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Re: Daily training. Annual improvements.

#3177

Post by hector » Sun May 19, 2024 6:31 pm

lheugh wrote: Sun May 19, 2024 12:25 pm
hector wrote: Sat May 18, 2024 5:39 pm 2024 May 18 Sat (Cont’d)

History with Dips
: Always wanted to do them. Also always too fat or weak. Years ago I tried them and could do them easily. Finally! Then I fucked up my sternum doing them. Bad pain for weeks. Read in forums that some people just weren’t built for dips. Went ahead and believed that easy, self-serving explanation.

Presently: Wanted to get back into dips. Bought a dip bar. Doing them now and things are going ok. Might have found the reason just now on Reddit.

Wisdom From Reddit: “ What worked for me is to really concentrate on keeping my shoulders down (as you would during support hold, Lsits, etc) throughout the dip.

I'd read something about how if you are weak, the stress of the dip can be put onto the skeleton rather than the muscles/tendons, so I thought actively using muscles to support the body would help. After two weeks or so of no soreness, it seems to be working.”

Conclusion: I’m stronger now. So maybe my skeleton (or, more specifically and correctly, my sternum) isn’t picking up the slack for weaker muscles.
Indeed! Ideally, you should maintain scapular depression, avoid scapular protraction and descend at least to the point where your elbow is parallel to the top of your shoulder when viewed from the side. Anything beyond that is contingent on being able to maintain this ideal shoulder position.
@lheugh , thanks for putting this in a way that makes sense! Can’t wait to implement your suggestion.

hector
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Re: Daily training. Annual improvements.

#3178

Post by hector » Sun May 19, 2024 6:34 pm

2024 MAY 19 Sunday (Off Day)

Bench: 305 x 1s x 2r
Bench: 305 x 2s x 1r

#################

Singles felt heavy, yet somehow also moved well.

MailmanMuscle
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Re: Daily training. Annual improvements.

#3179

Post by MailmanMuscle » Sun May 19, 2024 8:27 pm

hector wrote: Sat May 18, 2024 5:08 pm 2024 May 18 Saturday (Off Day)

It’s easy to tell yourself “I’ll just fix my diet and exercise and other life choices” when it’s clear you need to lose weight. How long do you have to fail before Ozempic is the right answer?

Not a rhetorical question. I generally avoid medical intervention as much as possible. I think it’s usually the smart move. But sometimes it’s not.

For now I’m trying a diet composed mostly of super boring protein choices (grilled chicken or steak) and a low calorie smoothie consisting of non-fat Greek yogurt, berries, and some protein powder.
How long have you been on this diet, and have you noticed any changes in body composition at all?

FWIW, on my recent contest prep, I got rid of smoothies/shakes. I found that eating the calories that I had been drinking helped a lot more with managing hunger, and also to manage cravings because it gave me more opportunities to taste things. I have drank shakes for years, and will start including them again soon. But I have never craved one.

My wife was on Ozempic for a couple of years and lost 70 lbs. She had actually developed type 2 diabetes after a stroke, so that’s why it was prescribed. The weight loss was predicted, but a secondary bonus. It also caused various and significant GI and kidney side effects. Since she came off of it about a year ago, she has kept most of the weight off, but she has found it difficult to sustain weight loss since. To give some perspective, out of that -70, she regained up to 17 lbs at one point, but then lost back 7-8 of that and has stabilized at about a net -60 but wants to lose a lot more. Is it worth it? I would say it depends on the severity of side effects, if any.

hector
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Re: Daily training. Annual improvements.

#3180

Post by hector » Mon May 20, 2024 7:48 pm

MailmanMuscle wrote: Sun May 19, 2024 8:27 pm
hector wrote: Sat May 18, 2024 5:08 pm 2024 May 18 Saturday (Off Day)

It’s easy to tell yourself “I’ll just fix my diet and exercise and other life choices” when it’s clear you need to lose weight. How long do you have to fail before Ozempic is the right answer?

Not a rhetorical question. I generally avoid medical intervention as much as possible. I think it’s usually the smart move. But sometimes it’s not.

For now I’m trying a diet composed mostly of super boring protein choices (grilled chicken or steak) and a low calorie smoothie consisting of non-fat Greek yogurt, berries, and some protein powder.
How long have you been on this diet, and have you noticed any changes in body composition at all?

FWIW, on my recent contest prep, I got rid of smoothies/shakes. I found that eating the calories that I had been drinking helped a lot more with managing hunger, and also to manage cravings because it gave me more opportunities to taste things. I have drank shakes for years, and will start including them again soon. But I have never craved one.

My wife was on Ozempic for a couple of years and lost 70 lbs. She had actually developed type 2 diabetes after a stroke, so that’s why it was prescribed. The weight loss was predicted, but a secondary bonus. It also caused various and significant GI and kidney side effects. Since she came off of it about a year ago, she has kept most of the weight off, but she has found it difficult to sustain weight loss since. To give some perspective, out of that -70, she regained up to 17 lbs at one point, but then lost back 7-8 of that and has stabilized at about a net -60 but wants to lose a lot more. Is it worth it? I would say it depends on the severity of side effects, if any.
Have not been on diet even a week yet. But hopefully body comp changes are coming!

That is an interesting story about your wife’s Ozempic experience. I hope the side effects were not too bad for your wife. I am going to try to keep a stricter diet for now and will hold off on Ozempic.

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