Logy

[Mahendra]

Embrace the mornings

[gtl]

Embrace the mornings

Idk, man. It's been 3 weeks and I've concluded that this is a #voluntaryhardship that I want none of... check these last 2 sessions. My volume squats should be 225-235 for @6-7.. bench 185 @7-8. A 265x1@8 squat vs. a 300x1@8 squat... a 365x1@8 deadlift vs. a 410x1@8 deadlift. I decided to repeat a bunch of "x1@8" on Tuesday to see what would happen.


Low Bar Squat
45x5, 135x5
185x3@5.0 (.77-.75)
215x5@7.0 (.63-.53)
215x5@7.5 (.62-.49)
215x5@7.5 (.59-.46)
215x5@7.5 (.61-.49)
215x5@7.5 (.60-.47)
215x5@7.5 (.59-.47)

target 6x5 @ .63-.50m/s
3min rest (30min)

Bench
45x5, 95x5, 135x5
165x3@4.5 (.49-.44)
180x5@7.0 (.36-.31)
180x5@7.0 (.36-.29)
180x5@7.5 (.36-.27)
180x5@8.5 (.31-.21)
180x5@9.0 (.28-.18)
180x5@10.0 (.27-.13)

target 6x5 @ .34-.27m/s
3min rest (28min)

Lat Pulldown
100x3x10


Low Bar Squat
45x5, 135x5
185x3@5.0 (.75-.74)
215x2@6.5 (.66-.61)
245x1@7.0 (.56)
265x1@8.0 (.45)
265x1@8.0 (.42)
265x1@8.0 (.43)
265x1@8.0 (.42)
265x1@8.0 (.44)
235x3@8.0 (.51-.44)

target 5x1@.46-.42m/s, -10%x1x3
3min rest (33min)

Deadlift
135x5, 225x3, 275x3
315x1@4.5 (.47)
345x1@6.5 (.33)
365x1@8.0 (.25)
365x1@8.0 (.24)
365x1@8.0 (.26)
325x2@6.0 (.38-.36)

target 3x1@.25-.22m/s, -10%1x2
3min rest (30min)

[gtl]

Bench
45x5, 95x5, 135x5
165x3@4.0 (.55-.49)
190x1@5.0 (.41)
205x1@6.5 (.34)
215x1@7.5 (.27)
225x1@8.5 (.22)
205x2@7.5 (.28-.27)
205x2@8.0 (.26-.23)
205x2@8.0 (.26-.23)

target x1@.25-.23m/s, -7%x3x2
2-3min rest (28min)

SSB Squat
45x5, 135x5
185x3@5.0 (.79-75)
220x3@6.0 (.68-.67)
220x3@6.5 (.63-.60)
220x3@6.5 (.64-.60)
220x3@6.5 (.63-.60)
220x3@6.5 (.62-.59)
220x3@7.0 (.59-.55)
220x3@7.5 (.57-.52)
220x3@7.5 (.58-.52)

target 8x3@.63-.50m/s
1min rest (20min)

Feetup Bench
135x5, 145x5, 155x5, 165x5, 175x5@8.5?

target 5x5 up to @9
1.5min rest (10min)

Moved back to evenings. This was after work.

I did SSB in weightlifting shoes. I have been having a little discomfort (not going to call it pain) in my left hip, feeling like pinching or something. I suspect the slope in the garage floor has me also in a reverse raked position. I have been feeling a little off balance on lighter loads, and not able to feel my whole foot as well. I'm not saying this was an excuse for the poor training sessions prior, just worth noting. Also, the heels give me a smidge taller, allowing me to use 1 level j-hook higher, which is an easier unrack for me (only for SSB).

Bench for the last several weeks has been 215x8-8.5. Warmups moved much faster, so I knew I had 225 within the same range. The question was whether I would match my PR 235@8.5 (or hit 230@8). Backoffs were heavier, too.

SSB squat has been 215x8x3@7, which has been frustrating. I need to get back to 235x8x3@6-7 and build from there. I was able to go up 5lbs from recent and was on average under @7.

Feetup bench definitely had room to go, but didn't push it. It was 91 degrees and I was hot and had stuff to do around the house.

Also, my quads are already hurting.

[gtl]

Also worth mentioning I'm weighing 173-175 right now, where I was 177-181 a few months ago. I've been feeling pretty lean lately.

[Mahendra]

Suns out
Guns out

[gtl]

Suns out
Guns out

Street pump before hitting the pool #blessed

[gtl]

Deadlift
135x5, 225x5, 275x3
315x3@6.0 (.41-.35)
315x3@6.0 (.42-.37)
315x3@6.0 (.41-.36)
315x3@6.0 (.38-.36)
315x3@6.5 (.41-.33)
315x3@7.0 (.39-.29)

target 6x3@.40-32m/s
2min rest (28min)

Viking Press
45x10, 80x8, 115x8
130x4x8

target 4x8
1-2min rest (13min)

Lat Pulldown
100x3x10


I could've bumped rest to 3min on deadlifts and finished the 8 sets, but 6 is an increase in volume from what I've been able to do recently.
Last set of Viking Press was ~@9.
100x10 on the lat pulldown is tough!

[gtl]

Well, started off on Monday and was feeling some pain in my left hip on every rep of squats and tried to just work through it. By Tuesday, I was taking 800mg ibuprofen every 6 hours. It started to feel better, but on Thursday, I had to skip SSB squats.


Low Bar Squat
45x5, 135x5
185x3@5.0 (.81-.76)
215x5@6.5 (.64-.59)
215x5@7.0 (.60-.56)
215x5@7.0 (.60-.54)
215x5@7.5 (.60-.47)
215x5@7.5 (.62-.49)
215x5@8.0 (.59-.43)

target 6x5 @ .63-.50m/s
3min rest (29min)

Bench
45x5, 95x5, 135x5
165x3@4.5 (.52-.47)
180x5@6.5 (.38-.34)
180x5@6.0 (.37-.36)
180x5@6.5 (.35-.32)
180x5@7.0 (.34-.29)
180x5@8.0 (.31-.25)
180x5@9.5 (.37-.14)

target 6x5 @ .34-.27m/s
3min rest (29min)

Landmine Row
100x10, 115x10, 125x10

Facepulls
20x2x12




Low Bar Squat
45x5, 135x5
185x3@5.0 (.79-.75)
215x2@6.5 (.68-.61)
245x1@6.5 (.59)
265x1@7.5 (.50)
275x1@8.0 (.45)
235x3@7.5 (.55-.47)
235x3@8.0 (.52-.45)

target x1@.46-.42m/s, -15%x2x3
2-3min rest (26min)

Deadlift
135x5, 225x5, 275x3
315x1@4.5 (.44)
345x1@6.0 (.34)
375x1@7.0 (.30)
395x1@8.5 (.21)
345x3x2

target x1@.25-.22, -10%x2x2
2-3min rest (33min)





Bench
45x5, 95x5, 135x5
165x3@4.0 (.51-.51)
190x1@5.5 (.39)
205x1@7.0 (.30)
215x1@8.0 (.23)
200x2@7.0 (.30-.29)
200x2@7.0 (.31-.29)
200x2@7.0 (.31-.30)

target x1@.25-.23m/s, -7%x3x2
2min rest (23min)

SSB Squat
45x5, 135x5 - shut it down, left hip :/

Press
45x5, 75x5, 95x5
105x3@6.5
115x3@7
125x3@8.5
125x3@9
95x8@7

Neutral Grip Lat Pulldown
100x3x10





Deadlift
135x5, 225x5, 275x3
315x3@5.5 (.49-.40)
315x3@6.0 (.40-.35)
315x3@5.5 (.45-.39)
315x3@6.5 (.41-.33)
315x3@7.0 (.39-.30)
315x3@6.5 (.42-.34)

target 6x3@.40-32m/s
2-3min rest (30min)

Viking Press
45x10, 80x8, 115x8
130x4x8

target 4x8
1-2min rest (13min)

Facepulls 30x2x12
Curls 20x2x12




Airdyne 12min LISS
Facepulls 20x12, 30x12, 40x12
Neutral Grip Lat Pulldown 80x10, 90x10, 100x10
DB Hammer Curl 20x2x12
Sweetwater Coastal IPA xAMRAP @ the neighborhood pool

[gtl]

Low Bar Squat
45x5, 135x5
185x3@5.0 (.82-.78)
225x5@7.0 (.63-.55)
225x5@7.5 (.63-.47)
225x5@7.5 (.59-.48)
225x5@7.5 (.58-.47)
225x5@8.0 (.59-.44)

target 5x5@.57-.46m/s
3.5min rest (27min)

Bench
45x5, 95x5, 135x5
165x3@4.5 (.47-.45)
185x5@7.0 (.38-.31)
185x5@7.5 (.35-.26)
185x5@8.0 (.33-.25)
185x5@8.5 (.32-.22)
185x5@11.0 (.31--??)

target 5x5@.31-.25m/S
3.min rest (27min)

Landmine Row 100x10, 115x8, 125x8, 135x8

hip ok, but not great - same side si is being annoying so i figure they might be related

decreased volume and went up a little in intensity

final set of bench @11 aka failed 1

hot. very hot out. car said 97 degrees otw home. phone weather app said 91. bar was slipping on squats. i felt like i hit a wall on bench after 3rd set. I forgot to mention, but this was messing with deadlifts last fri too... i used chalk, but not enough as it kept just getting washed away with sweat. maybe more next time?

[gtl]

Slight schedule change..

Bench
45x5, 95x5, 135x5
165x3@4.5 (.51-.47)
190x2@5.5 (.40-.38)
205x1@7.5 (.27)
215x1@8.0 (.23)
215x1@8.0 (.25) -- repeated bc bad setup on first
200x2@7.5 (.32-.27)
200x2@7.5 (.30-.27)
200x2@7.5 (.31-.27)

target x1@.23-.25m/s, -7%x3x2
2-3min rest (30min)

Deadlift
135x5, 225x5, 275x3
315x1@5.0 (.41)
345x1@6.5 (.34)
375x1@8.0 (.24)
345x3x2

target x1@.22-.25m/s, -7%x3x2
2-3min rest (32min)

Lat Pulldown 100x3x10

deadlifts were hard

[gtl]

Squat
45x5, 135x5
185x3@5.5 (.73-.71)
225x2@6.5 (.64-.62)
250x1@6.5 (.59)
275x1@7.5 (.48)
285x1@8.0 (.43)
265x2@8.5 (.47-.40)
265x2@8.5 (.45-.38)
265x2@9.0 (.41-.33)

target x1@.45-42m/s, -7% x3x2
3min rest (30min)

Press
45x5, 75x5, 95x5
105x3@5.5 (.68-.61)
115x3@6.0 (.62-.57)
125x3@7.5 (.51-.45)
135x3@8.5 (.40-.32)
100x2x8

target x3@.35-.28, -25% 2x8
2-3min rest (28min)

Underhand Lat Pulldown
100x10
115x10
115x10

[gtl]

Deadlift
135x5, 225x5, 275x3
315x3@5.5 (.44-.39)
345x3@8.0 (.33-.25)
345x1@7.0 (.29)
345x1@7.0 (.30)
345x1@7.5 (.26)
345x1@7.0 (.29)
345x1@8.0 (.24)

Viking Press
45x10, 80x8, 115x8
130x4x8

I need a break. Finishing the garage tomorrow.. hoping I don't die.

[gtl]

8 hours Sat
8 hours Sun
2 hours Mon

Got my 6-30P receptacle ran for the heater and an additional outlet.
Put up R13 insulation in the exterior wall and partition wall.
Drywall is hung.. mostly. I made the following mistakes:

• Did not go stud to stud (some drywall overlaps in between studs)

• Did not go tapered edge to tapered edge for each piece
  • have some cut edges to cut edges, and cut edges to tapered edges, and tapered edges to cut edges
  • I thought that it was a general recommendation, not a grab a new piece of drywall
  • So much for trying to save materials

• Used all 4x8 sheets and didn't optimize by using multiple sizes

Blisters all over my fingers. Finger tips raw from drywall screws.
Entire body is sore. Each sheet is 45lbs.
Garage is filthy. Looking at all the dust gives me anxiety, lol.

Still need to do all of the taping, mudding, and skim coat. Then, hang the door.

I was convinced to DIY by my brother, who said he would help. Neither of us had done this before. I suppose I did alright for my first time doing it, but at the end of the day, I should have just paid someone.

I probably won't be training this week, or at least not til the end of the week. I did go to the chiro (save the fraud claims) yesterday because of the hip thing. It seemed to have been contributed to some SI stuff on the same side, which I've dealt with in the past. He said my left side was hiked up and did a release and I feel a ton better. So, there's that.

[gtl]

Got some help last night from my wife's stepfather. He actually knows what he is doing so that's good. At this point, all screws have been covered in mud. Nearly every joint taped and mudded. There are a couple of spots that just need packed with mud due to a gap. Then, a 2nd coat and sanding.

Idk if I'll prime or not. Definitely hadn't planned on painting. The rest of the drywall that came with the house is not "finished", so really I would probably need to hit all of that 1 more time.

Then, need to hang the door. Swap out 2 lights. Install pegboards, bar gun rack, etc. And CLEAN!

24 hour in, probably 6 to go?

[gtl]

@ work bc my gym is a shitshow still

Deadlift up to 385x1@8, 405x1@F, plus 305x3x3 on a Rogue Ohio bar w/ no knurl
Press up to 135x3@9, 105x8, 95x8
Lat Pulldowns 180x10, 200x10, 220x10
DB Curlz 20x2x12

[gtl]

Almost done..

I swapped out the lighting and spent another 6 hours out there yesterday. We ripped out a section that was just done poorly, and redid it all together. Then, the wife's step dad hit all the corners, joints, etc. again and started on a finish coat.

All is left is some light sanding, a 2nd coat in a few places, a finish coat in a few places, and priming/sealing the walls

Then mounting the barbell gun rack, 2 wall control peg boards, organizing, and cleaning everything

Eventually, I'm going to need someone to come over and help me move the lat pulldown to the other side of the gym, but that thing is a tank

I'll probably wait a couple weeks, then buy the rest of the garage storage/organization stuff and finally have the garage in order

Then the wife can park in her side of the garage if she wants to.

[gtl]

I lied. 2 more hours last night. Going to spend the night priming and painting the gym side. Hopefully finish everything tomorrow.

[gtl]

Almost there..

Gym side is nearly ready aside from cleaning (a lot.. dust, drywall mud, paint drips/splatters) and a few touch ups I'll probably just do later.

WHY DIDN'T I PAY SOMEONE TO DO THIS???

[gtl]

Hey! I'm lifting again... bw down a few lbs again, unintentionally. Numbers are way off.

Low Bar Squat
45x5, 135x5
185x3@5.5 (.72-.70)
215x2@6.0 (.67-.65)
245x1@7.0 (.54)
255x1@8.0 (.46)
205x4@7.0 (.61-.55)
205x4@7.5 (.58-.51)
205x4@7.0 (.65-.55)
205x4@7.0 (.63-.54)

target x1@8, -20% 4x4
3min rest (31min)

Bench
45x5, 95x5, 135x5
165x3@4.5 (.45-.44)
185x2@6.5 (.34-.34)
200x1@7.5 (.27)
210x1@8.0 (.23)
170x4@5.0 (.44-.41)
170x4@5.5 (.45-.39)
170x4@5.5 (.46-.39)
170x4@5.5 (.43-.39)

target x1@8, -20% 4x4
2min rest (28min)

FUCGBP 135x2x8
Neutral Grip Lat Pulldown 90x3x10


Going to do a couple primer sessions, and then probably run some sort of mini-LP for a few weeks... I'm thinking Monday, I'll do something similiar with deadlift and press. Wednesday I'll repeat this workout, and then Friday repeat the deadlift press workout. Then, take those top singles and "just add 5lbs" or something like that once a week and move my backoffs to 4x5 with some secondary days.

[gtl]

Deadlift
135x5, 225x5, 275x3
315x2@6.5 (.36-.33)
345x1@8.0 (.25)
295x3@6.5 (.40-.34)
295x3@6.5 (.41-.34)
295x3@7.0 (.42-.30)
295x3@7.0 (.40-.29)

target x1@8, -15% 4x3
3-4min rest (35min)

Press
45x5, 75x5, 95x5
105x3@5.5 (.68-.62)
115x2@5.5 (.65-.60)
125x1@7.5 (.43)
100x4@4.0 (.82-.72)
100x4@4.5 (.78-.69)
100x4@5.5 (.73-.64)
100x4@5.5 (.72-.60)

target x1@8, -20% 3x4
2min rest (27min)

Half Kneeling Facepulls 40x3x12

sore af, weak af
at least I have some starting points