Sometimes I Lift Things

[denashes]

Spent this morning and early afternoon with my family cleaning out the house of a family friend who is in the hospital so that the house could be put on the market. One of the most depressing things I've had to do. Take care of your elderly family, folks.

Came home and was in no mood to work out, but I convinced myself to do my pullups, and then do a squat test and call it a day. I'm cutting this block short by a week or so - I think I need the change of pace that a deload/pivot will give.

B3W5D4: PU, SQ, LTE
Chin Up with Average Band (1 3/4in)
8x3

Squat with Belt
315 x 1
365 x 1
415 x 1 @ 8
445 x 1 @ 9.5 (+15 lb 1RM PR, +15.3lb e1RM PR)
Thought about going for 455, but chickened out. I think I could have hit it, but I started getting in my head too much while resting.

[denashes]

Deload W1D1: WGBP, RDL, AW
Yesterday was the first workout in a deload/pivot block that will probably only last a week. I like these because I don't have a lot of experience with some variations and it lets me experiment a little before devoting 6+ weeks to an exercise.

Wide Grip Bench Press
185 x 5 @ 6
195 x 5 @ 6
205 x 5 @ 7
215 x 5 @ 7.5
225 x 5 @ 8.5
Ring finger on rings. Felt okay, but not a grip width at which I'd care to do a whole lot of work.

Romanian Deadlift
175 x 5
185 x 5
195 x 5
EZ. Felt really nice for my back.

Ab Wheel From Knees
5
5
1
First time seriously trying to do these. Slightly cheaty, don't think I went down quite low enough. Third set just fell off a cliff.

[denashes]

Deload D3: FP, SQ, AW
Fuckaround Pivot week continues. I must admit I'm just picking things at random that seem interesting. I have no reason for exercise or load selection. Kinda enjoying just winging it for a few workouts. Plan to return to regular programming on Monday.

Careful observers will notice the log entries for this week went straight from day 1 to day 3. Skipped workout on Wednesday due to work stuff.

Floor Press
185 x 3
205 x 3
225 x 3
235 x 3
245 x 3 @ 8.5
235 x 3 @ 7
Never done this lift before. I like it. Used CG Bench grip.

Squat with Belt
275 x 6
315 x 4
335 x 3
385 x 2 @ 9
Not a big fan of squatting at the moment. Had an idea of doing a few ascending sets of 6 reps but ditched that after 275 and just picked random weights.

Kneeling Ab Wheel
4
4
4
Still suck at these, but they are kinda fun. Reps were better with less cheating. Will probably continue doing these when next cycle starts.

[denashes]

Deload D4: PU, GM, SOHP

Chin Up with Light Band (1 1/8in)
2
2
2
2
2
2
Graduated to the next smallest band.

Good Morning
45 x 8
95 x 8
115 x 8
115 x 8
115 x 8
Never done these before. I'm planning on adding these to my next block. They feel awkward, but I think I just need some practice.

Seated Military
95 x 5
115 x 3
125 x 3
135 x 3
115 x 3
115 x 3
Never done these before either. They were harder than expected. Kept throwing the bar slightly too far back and then having to fight to not fall backwards. Pressing to far back is a bad habit I often have in my regular standing presses. Given how much stronger feedback I was receiving on my bar path was today, seated presses might be a good way of working on my press bar path at some point. Good to know.

[denashes]

B4W1D1: BP, BCDL, C, LTE

First day of new block. General format of the day is the same, with bench and deadlift followed by some arm work. Main difference is I'm doing some conventional pulls. Doing them from blocks because I can't pull conventional from the floor with a flat back.

Touch & Go Bench Press
235 x 1
240 x 1
250 x 1 @ 7
215 x 6
215 x 5
215 x 4
215 x 5
215 x 5
215 x 4
215 x 4
215 x 4
Backoffs were a little harder than I expected, but okay overall.

Box Deadlift (conv)
330 x 4
330 x 4
330 x 4
330 x 4
330 x 4
Relatively easy reintroduction to doing these. No clue on RPE. Will plan to bump up weight significantly next week.

~~~ 1 hour baby intermission ~~~

EZ Curls
67 x 6
67 x 7
67 x 7
67 x 8
Supersetted with extensions

EZ Tricep Extensions
67 x 12
67 x 12
67 x 12
67 x 12
Supersetted with curls

[denashes]

B4W1D2: SQ, PBP, AW, R

Got home late and still had some work I needed to get done. Didn't get to lifting until just before midnight. Think this is the latest I've ever done a workout. Got in the main lifts and skipped accessories; figured getting to sleep was more important.

Squat with Belt
305 x 5
305 x 5
305 x 4
305 x 4
305 x 4
305 x 4
305 x 4
Hip bothered me on first few sets. Two of my most common tendencies are to overdo either the hips back portion of the movement or the knees out cue. Starting with 2nd set of four I focused exclusively on breaking with the knees (this overcorrection results in me breaking knees and hips simultaneously) and shoving my knees forward in line with my toes and pain went away. Since I was only focusing on my knees, I had some chest fall. Will work on staying tighter next time while maintaining the corrections from this workout.

3ct Pause Bench Press
205 x 3
215 x 3
225 x 3 @ 8.5
215 x 3
215 x 3
Lost tightness during pause in either 205 set or 185 warmup and back wasn't happy for rest of sets. A good reminder to stay tight at all times. Back's fine this morning, so nothing to worry about.

Kneeling Ab Wheel
Skipped; it was 1AM when I finished bench.

Row
Skipped

[denashes]

Last Friday's workout. Things have been really hectic at work. I've just been trying to squeeze workouts in when I can.

B4W1D3: BP, SDL, C, LTE

Bench Press
225 x 1
245 x 1 @ 6.5
265 x 1 @ 9
235 x 2 @ 6.5
235 x 2 @ 6.5
235 x 2 @ 7
225 x 2 @ 6
225 x 3 @ 7
225 x 4 @ 7.5
Overshot top single, so I backed off the doubles and tripes a little. Accidentally did x2 for first x3, so did x4 for last set

Deadlift (sumo) with Belt
330 x 1
380 x 1
430 x 1
380 x 2
380 x 2
Ended early. Felt like I'd throw up after every rep. Knew I hadn't waited long enough after eating, but had no choice

B4W1D4: PU, SQ, GM
Worked all weekend, no time to do much of anything.

[denashes]

B4W2D1: BP, BDL, C, LTE
Yesterday's workout, supposed to have been done on Monday but delayed due to work. Skipped arms because I had to get things ready for visiting guests.

Touch & Go Bench Press
235 x 1
245 x 1 @ 6.5
255 x 1 @ 8
220 x 5
220 x 5
220 x 5
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4
Bench didn't feel great. Setup felt loose.

Box Deadlift (conv)
330 x 4
330 x 4
330 x 4
350 x 4
350 x 4
These felt good. Will probably do 350 across next week and increase from there.

[denashes]

B4W2D3: BP, SDL
Tonight's workout. Decent enough workout, except my bench setup has been feeling loose recently. I'll get the hang of it again soon enough. Skipped arms because I ran out of time before birthday things my wife had planned.

Bench Press
225 x 1
245 x 1
265 x 1 @ 8.5
240 x 2 @ 7
240 x 2 @ 8
240 x 2 @ 7
225 x 3 @ 6.5
225 x 3 @ 6.5
225 x 3 @ 6.5

Deadlift (sumo) with Belt
330 x 1
400 x 1
425 x 1
450 x 1 @ 8

Deadlift (sumo) with Straps
400 x 3
400 x 3
400 x 3
I still hate using straps, as I feel my setup is completely different with them, but right now they're necessary to keep my hands in decent shape. I'm considering getting another bar with less aggressive knurling to help with this.

[denashes]

B4W2D4: SQ, GM, SOHP

Yesterday's workout. Squats kinda sucked. GMs are still a work in progress. The good news is work has settled down, so I should be back to a regular workout schedule and decent sleep for at least a few weeks.

Squat with Belt
385 x 1
415 x 1 @ 9
365 x 2 @ 8.5
315 x 2
335 x 2
355 x 2 @ 8
Not great, but given the blip in training, not entirely unexpected. Will drop some weight off squats next week and go from there.

Good Morning
135 x 5
135 x 5
135 x 5
135 x 5
These felt awkward as hell. Kept cutting sets short because I'd feel like I was doing them completely wrong, but then the video wouldn't look too bad. Will increase reps (and weight a little) next week.

Seated Military
95 x 3
115 x 3
135 x 3 @ 7
135 x 3 @ 7
135 x 3 @ 7.5
135 x 4 @ 8
Wanted to do some sort of press today, but didn't want to bench 2 days in a row. These felt better than when I did them a few weeks ago.

[denashes]

B4W2D1: BP, BDL, C, LTE

Touch & Go Bench Press
235 x 1
245 x 1
255 x 1 @ 7
225 x 5 @ 6
225 x 5 @ 7
225 x 5 @ 8.5
225 x 4 @ 8
225 x 4 @ 8
225 x 3
225 x 3
225 x 3
Went okay, except RPE shot up unexpectedly fast. Will consider dropping either intensity or volume next week.

Box Deadlift (conv)
330 x 4
330 x 4
350 x 4
360 x 8 @ 8
Accidentally did 330 twice instead of moving to 350. Decided to get an idea of RPE by doing a sort of AMRAP the last set, but stopping at ~2 reps in reserve.

EZ Curls
67 x 7
67 x 8
67 x 7
67 x 8

EZ Tricep Extensions
67 x 13
67 x 13
67 x 13
67 x 13

[denashes]

B4W3D2: SQ, GM, SOHP
Okay workout, except the pressing was a bit disappointing. It's possible my back was fatigued from squats/GMs because I had a lot of trouble with stability at the top of the press today. May dial things back a bit next week. Dropped weight in squats after missing a day or two of squatting over the past few weeks. Will probably do 305 next week and see how things go from there.

Squat with Belt
295 x 4
295 x 5
295 x 6
295 x 5
295 x 6
295 x 6
Dropped intensity a bit due to infrequent squatting recently. Had some hip pain throughout the day for no apparent reason. It flared up as I was warming up, hence the ramping up in reps as I worked through it. Cutting depth to just barely parallel helped a lot.

Good Morning
145 x 6
145 x 6
145 x 6
145 x 6
Still suck at these, but I'm slowly getting better.

Seated Military
120 x 4 @ 6
130 x 4 @ 7.5
140 x 3 @ 9
140 x 3 @ 8
140 x 2 @ 10
No idea what happened with these today. Plan was to repeat 140x3-4 a few times. My setup felt off the whole time, even during warmups. First set of 140 I misgrooved second rep and almost fell backwards. Second set was better. Third set I think I rushed; it was complete garbage.

[denashes]

The good news is work has settled down, so I should be back to a regular workout schedule and decent sleep for at least a few weeks.

Liar!

Missed Friday and Saturday workouts last week. Was helping to run an event and Friday prep and Saturday post-event duties took much longer than expected. Got in Saturday's banded chins on Sunday, but that's it.

B4W4D1: BP, BDL, C, LTE
Touch & Go Bench Press
230 x 5
230 x 5
230 x 4
230 x 5
230 x 4
230 x 4
230 x 4
230 x 4
Last week I said I'd drop intensity or volume this week, but I lied. I did skip the singles though. Probably will reduce volume next week.

Box Deadlift (conv) with Straps
360 x 4
370 x 4
380 x 4
380 x 4
380 x 4
First set @ 380 had some significant rounding, rest were mostly okay.

EZ Curls
67 x 9
67 x 8
67 x 9
67 x 8
Supersetted

EZ Tricep Extensions
67 x 14
67 x 14
67 x 14
67 x 14
Supersetted

[Wilhelm]

Good job keeping at it, @denashes despite life's other demands. +++

[denashes]

Thanks, @Wilhelm. Consistency has always been my biggest problem. One missed day turns into a missed week, and the next thing I know it's been 3 months since I've lifted anything. My number one goal is to make sure that little blips in training stay as just that, and don't snowball. Currently thinking about how I should structure training to help with compliance during Ramadhan, which starts in about a week.

B4W4D2: SQ, GM, SOHP
Squat with Belt
305 x 4
305 x 5
305 x 4
305 x 4
305 x 4
305 x 4
Squats sucked today. Hip pain on every set. In general the first rep or two was fine, then things got worse. Narrowing stance and focusing on knees forward helped a bit, but none of these sets were very good.

Good Morning
150 x 7
150 x 7
150 x 7
150 x 7
Best day of GMs yet. Depth is getting better, and the movement is feeling less awkward with each workout.

Seated Military
130 x 3 @ 6
135 x 3 @ 6.5
140 x 3 @ 8.5
145 x 3 @ 9
135 x 3 @ 7
135 x 6 @ 8.5
Much better than last week. I think I was undershooting my RPE on some of these sets, based on the last one.

[denashes]

B4W4D3: BP, SDL, C, LTE

Morning BW: 248.6
7 day Average: 249.7
Been forgetting to log weight. Just started back up in the past week or so.

Decent workout today. Still not quite in the bench groove. Setup felt a little better today, but bar path wasn't great. Deadlifts felt pretty good.

Bench Press
235 x 1
250 x 1
260 x 1 @ 8.5
240 x 2 @ 8
240 x 2 @ 8
240 x 2 @ 8.5
230 x 3 @ 7.5
230 x 3 @ 7.5
230 x 3 @ 8

Deadlift (sumo) with Belt
385 x 1
420 x 1
455 x 1 @ 8

Deadlift (sumo) with Straps and Belt
405 x 3 @ 6
405 x 3 @ 6
405 x 3 @ 6
EZ. Two adjustments I made today: I brought my feet a little closer to the bar, and shifted my weight a little further back than what felt normal. Both adjustments seemed to help. After reviewing video I noticed that I have a tendency to sometimes use the stereotypical SS squat gaze position as my initial deadlift gaze position. Don't think this helps much with the back rounding. Will work on setting my gaze a little further out on the floor next time.

Curls
57 x 13
57 x 5
57 x 5
57 x 1
Myoreps. Will repeat next week.

EZ Tricep Extensions
67 x 13
67 x 5
67 x 5
67 x 5
67 x 5
67 x 5
Myoreps. Stopped because I thought 5x5 was enough. Will increase weight next time.

[denashes]

B4W4D4: SQ, GM, OHP

Morning BW: 249.8
7 day average: 249.5

Squats sucked again today. Hip pain was really bad on first backoff triple, and I didn't want to push it after that. For the next month I might not do any normal back squats. Thinking maybe exclusively pin/pause squats and/or maybe a more serious attempt at front squatting.

For some reason I forgot to do chins before starting to squat; I didn't notice until halfway through GMs. I'll do them tomorrow. On the plus side, I recently noticed that last Sunday I did my chins with a smaller band than intended. Guess I'll continue with that one.

Squat with Belt
315 x 2
365 x 2
405 x 1 @ 8.5
365 x 2 @ 8
345 x 3 @ 8
Didn't finish the last 2 triples at 345 because of the sharp pain I felt in my hip on rep 3 of the first triple.

Good Morning
155 x 8
155 x 8
155 x 8
155 x 8

Standing Military with Belt
165 x 1 @ 8.5
130 x 4
130 x 4
130 x 3
130 x 3
130 x 3
130 x 3
Did everything but the single without wrist wraps to speed things up. I felt much weaker without them than I would have expected.

[denashes]

B4W5D1: BP, SDL, C, LTE
Yesterday's workout was fine. Got home late because of reported tornadic activity along my commute. Skipped arm work.
Morning BW: 250.0

Touch & Go Bench Press
240 x 4 @ 7
240 x 4 @ 7.5
240 x 4 @ 8
240 x 4 @ 8
240 x 3 @ 8
240 x 3 @ 8.5
240 x 3 @ 9
Tried speeding up near the end to save time, which is probably why RPE went up so fast.

Box Deadlift (conv) with Straps
370 x 4 @ 6
380 x 4 @ 6
390 x 4 @ 7
400 x 4 @ 10
400 x 4 @ 10
390 was very light, and back was solid, so I decided to bump up to 400 for last 2 sets. Both were RPE 10 based on technique. Back rounded badly in last 2 reps in 1st 400 set, and all of 2nd set. Wasn't a matter of rounding after a rep started, it was like my brain forgot how to tell my back to straighten itself out in setup.

[denashes]

B4W5D2: SQ, GM, SOHP
I'm planning on exclusively front squatting while fasting during Ramadan. Compliance is always an issue during this month, so I thought it'd be a good time to give a new movement a try to keep things interesting. Also I'm hating back squats at the moment. A break from them might do me some good.

Front Squat
135 x 2
155 x 2 @ 6
165 x 2 @ 7
175 x 2 @ 10
175 x 2 @ 10
175 x 2 @ 7.5
175 x 2 @ 10
175 x 2 @ 8
First attempt at front squatting again. Did doubles because I was having trouble maintaining any semblance of form with multiple reps. @10s were technique related. I seem to lose the rack position at the top after the first rep.

Good Morning
160 x 9
160 x 9
160 x 9
160 x 9
Depth still improving. As the number of reps increases, these are starting to feel like cardio. Was really tired going into pressing

Seated Military
135 x 3 @ 7.5
135 x 3 @ 7.5
140 x 3 @ 7.5
150 x 1 @ 10
150 x 1 @ 10
140 x 3 @ 8
140 x 3 @ 8
Accidentally did 2 sets @ 135. First rep at 150 felt fine, but I setup too far into the rack and hit the part of the spotter arms that attaches to the rack and is slightly above the arm itself and completely threw myself off. Second attempt I had no energy. Backoff sets were fine.

[denashes]

B4W5D3: BP, SDL, C, LTE

Friday was my first real day of training after a day of fasting. Typically I break my fast by eating a little bit (maybe 0.5-1 protein bar) and drink some gatorade/water and start working out. This time I tried eating a little as I was working out, and apparently that didn't work out that great for me. Once I started my DLs, I quickly found that pulling in a belt was not going to work, as I kept feeling like the food was going to come back up. Tried doing backoff sets without a belt, but I was just done.

Bench Press
245 x 1
255 x 1
265 x 1 @ 8
265 x 2 @ 9.5
245 x 2 @ 9
230 x 3 @ 8
230 x 3 @ 8.5
Forgot to take off a pair of 10s before my first double and was then completely unprepared for how heavy "245" was. My shoulder started hurting a bit after my second double, so I did only 2 doubles and triples and did an unplanned set of CGBP to get some more volume in.

Touch & Go Close Grip Bench Press
205 x 8 @ 9

Deadlift (sumo) with Belt
395 x 1
430 x 1
460 x 1 @ 10
belt was making me almost throw up (had a little too much food after breaking fast)

Deadlift (sumo) with Straps and Belt
Switched to beltless and dropped to 400 but couldn't break anything off the floor. Should have kept dropping weight until something moved, but I was mentally done and stopped.