DR's Constant Battle Against ADD

[Chebass88]

...
Row machine: 2 minutes (this will increase just as soon as I figure out how to breath when folded up like lawn furniture)

A few unsolicited comments:
Exhale while pulling the handle / pushing the footrests & inhale in while moving forward on the "recovery".
If necessary, reduce stroke rate to help with breathing, until you get used to the movements.
Ratio of "drive" to "recovery" should be 1:2 (at 20 strokes per minute, this is easy to monitor via seconds on display). I try to exhale on drive & first count of recovery, with inhalation on final second / count. Though when going hard, it turns into whatever is necessary to get air in/out.

Hope this helps.

[DirtyRed]

...
Row machine: 2 minutes (this will increase just as soon as I figure out how to breath when folded up like lawn furniture)

A few unsolicited comments:
Exhale while pulling the handle / pushing the footrests & inhale in while moving forward on the "recovery".
If necessary, reduce stroke rate to help with breathing, until you get used to the movements.
Ratio of "drive" to "recovery" should be 1:2 (at 20 strokes per minute, this is easy to monitor via seconds on display). I try to exhale on drive & first count of recovery, with inhalation on final second / count. Though when going hard, it turns into whatever is necessary to get air in/out.

Hope this helps.

The "cadence" part helped. Still ended up sputtering all over the place, but was able to do it for longer periods. Which will hopefully lead to actual improvement physically.

Monday 11-12-2018
Squats: 545 lbs 1x1 425 lbs 6x8
Bench Press: 315 lbs 1x1 245 lbs 6x8
Dips: 5x10

Tuesday 11-13-2018
Deadlifts: 515 lbs 1x1
Speed Deadlifts: 335 lbs (plus bands) 8x4
Barbell Row: 225 lbs 4x8
DB Preacher Curls: 40 lbs 5x8
Heavy Bag: 40 jabs, 40 crosses, 40 left hooks, 40 right hooks, 20 1-2 combinations
Jump Rope: 1:15 x3

Wednesday 11-14-2018
Power Snatch: 195 lbs 5x2
Speed Bench: 205 lbs (plus bands) 8x4
Seated DB Press: 65 lbs 4x8
Chin Ups: 5 sets, 2 minute rest, 41 total reps
Sled: Push it one way, sprint back and forth, catch breath (~30 seconds), do it again. x3 with however the hell long I needed between "sets."
Row Machine: 3 minutes x2

Thursday 11-5-2018
Squats: 545 lbs 3x1
Front Squats: 315 lbs 4x6
Curls: 100 lbs 5x10
Heavy Bag: 40 crosses, 40 left hooks, 40 right hooks, 20 1-2 combinations
Jump Rope: 1:15 x5

Friday 11-16-2018
Deadlifts: 515 lbs 3x1 455 lbs 5x6
Close Grip Bench Press: 245 lbs 7x5
DB Bench Press: 85 lbs 5x10
Roman Chair Sit Ups: 5 lbs added 5x10
Glute/Ham Raises: 4x8

Saturday 11-17-2018
Heavy Bag: 50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 30 1-2 cominations
Sled: Push down, sprint down and back, ~30 seconds, repeat x3
Row Machine: 3 minutes x3

[DirtyRed]

A few unsolicited comments:
Exhale while pulling the handle / pushing the footrests & inhale in while moving forward on the "recovery".
If necessary, reduce stroke rate to help with breathing, until you get used to the movements.
Ratio of "drive" to "recovery" should be 1:2 (at 20 strokes per minute, this is easy to monitor via seconds on display). I try to exhale on drive & first count of recovery, with inhalation on final second / count. Though when going hard, it turns into whatever is necessary to get air in/out.

Hope this helps.

ALSO, it has recently occurred to DR that he is far too much of a super duper double dog triple WOW-WOW 360noscope turbo-athlete (turbothlete) to go as slow as a 20 strokes per minute, 1-to-2 pull/recover cadence. Either that or you're a 6'5'' sasquatch and DR is a perfectly average height, and thus you end up pulling and recovering about a foot further than he does with every stroke. Which obviously takes a bit longer. I got some metronome app on the phone that lets me set a 75 BPM pace on a 3/4 time signature. Which I THINK means about 25 strokes per minute. Which is fairly sustainable and I'm not having to awkwardly pause after every stroke to stay "on beat." And the fucking clicking totally doesn't ruin the thrash metal my phone is simultaneously playing.

The stuff I actually got around to DOING this week felt really strong and clean. The holidays screwed around gym hours (only open until 1 PM on Thanksgiving, closed at 7 PM, as opposed to 10 PM, on Friday night) which resulted in me having to wing some shit. I know it's rare in history for a bunch of white guys to get together with a bunch of not white guys AND nobody gets shot (at least that particular weekend), but surely that's not a sufficiently important reason to interfere with my weight training.

Monday 11-19-2018
Squats: 545 lbs 1x1 435 lbs 10x5
Bench Press: 315 lbs 1x1 255 lbs 10x5
Standing Press: 145 lbs 4x8

You ever HERP so hard that you HERP a DERP? My dumb ass thought "Gee, I need to put 365 lbs on the bar for snatch grip deadlifts. 3 45s... a 25... OH, and a 5 lbs plate makes 365!"

So halfway through I realized that I'm stronger and dumber than I had previously thought. Just did every remaining set with 375 lbs because they were going all right up to that point and something something Goku.

Tuesday 11-20-2018
Deadlifts: 515 lbs 3x1
Snatch Grip Deadlifts: 375 lbs 8x4
DB Row: 80 lbs 4x8
Curls: 5x10 100 lbs
Heavy Bag: 50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 30 1-2 combinations
Jump Rope: 1:15 x5

Chin ups seem to be improving. I'm not sure if this is because I'm actually getting better or just because I figured out that if I SLIGHTLY cheat on earlier sets, I'll be able to milk more out of the later sets with kicking and flailing like a drowning victim.

Wednesday 11-21-2018
Power Snatch: 195 lbs 5x2
Speed Bench: 205 lbs (plus bands) 8x4
Chin Ups: 5 sets 2 minute rest, 41 reps
Seated DB Press: 65 lbs 4x8
Row Machine: 5 minutes

Thursday 11-22-2018
Squats: 545 lbs 3x1
Speed Squats: 315 lbs (plus bands) 8x4
Roman Chair Sit Ups: 5 lbs added 5x10
Glute/Ham Raises: 4x8
Heavy Bag: 40 jabs, 40 crosses, 40 left hooks, 40 right hooks, 20 1-2 combinations, all x2

515 lbs on the deadlifts was starting to be pretty goddamn easy. So I added some weight, still not terribly difficult.

Friday 11-23-2018
Deadlifts: 525 lbs 1x1 435 lbs 5x6
Bench Press: 315 lbs 3x1 275 lbs 3x5

Saturday 11-24-2018
Chin Ups: 5 sets, 2 minute rests, 42 reps
Barbell Row: 225 lbs 4x8
DB Bench Press: 85 lbs 5x10
Jump Rope: 1:30 x3

[Chebass88]

ALSO, it has recently occurred to DR that he is far too much of a super duper double dog triple WOW-WOW 360noscope turbo-athlete (turbothlete) to go as slow as a 20 strokes per minute, 1-to-2 pull/recover cadence. Either that or you're a 6'5'' sasquatch and DR is a perfectly average height, and thus you end up pulling and recovering about a foot further than he does with every stroke. Which obviously takes a bit longer. I got some metronome app on the phone that lets me set a 75 BPM pace on a 3/4 time signature. Which I THINK means about 25 strokes per minute. Which is fairly sustainable and I'm not having to awkwardly pause after every stroke to stay "on beat." And the fucking clicking totally doesn't ruin the thrash metal my phone is simultaneously playing.
...

That is some level of polyrhythmic skill to tolerate a metronome at a tempo other than music being played simultaneously! I don't think it is absolutely necessary to use the metronome every time - it helps me to help develop consistency, so every stroke doesn't feel drastically different.

[SeanHerbison]

You ever HERP so hard that you HERP a DERP?

[DirtyRed]

ALSO, it has recently occurred to DR that he is far too much of a super duper double dog triple WOW-WOW 360noscope turbo-athlete (turbothlete) to go as slow as a 20 strokes per minute, 1-to-2 pull/recover cadence. Either that or you're a 6'5'' sasquatch and DR is a perfectly average height, and thus you end up pulling and recovering about a foot further than he does with every stroke. Which obviously takes a bit longer. I got some metronome app on the phone that lets me set a 75 BPM pace on a 3/4 time signature. Which I THINK means about 25 strokes per minute. Which is fairly sustainable and I'm not having to awkwardly pause after every stroke to stay "on beat." And the fucking clicking totally doesn't ruin the thrash metal my phone is simultaneously playing.
...

That is some level of polyrhythmic skill to tolerate a metronome at a tempo other than music being played simultaneously! I don't think it is absolutely necessary to use the metronome every time - it helps me to help develop consistency, so every stroke doesn't feel drastically different.

Yeah, I'm sure once you do it enough you get a decent feel for the pace without being so consciously aware of it. You also get in slightly better shape and aren't winded in 37 seconds like a wounded yak.

[Hamburgerfan]

What's with the high reps on the speed work?

[DirtyRed]

Well, the 10 sets of 5 may have been feeling easier for squats, but the 6 sets of 8 are still misery wrapped in mental problems.

Monday 11-26-2018
Squats: 545 lbs 1x1 425 lbs 6x8
Bench Press: 315 lbs 1x1 245 lbs 6x8
Dips: 5x10

I'm not sure how much "speed deadlifts" were actually benefiting me, when I had to "band" them by stretching a band over either side of the barbell and standing on it. Given how much I squat (in terms of weight, frequency, and volume) compared to what I deadlift, I might benefit more from extra hamstring-focused volume. So I started doing some Straight Legged Deadlifts instead of the speed deadlifts. My hamstrings mildly ached for two days after, so there's that.

Also, the heavy bag stuff FOLLOWED by jump rope was causing my shoulders to be the limiting factor on jump rope. So from now on I'll probably be doing the heavy bag and row machine on the same day, and the jump rope and some sled/sprint shit together on other days. Or that was the plan...

Tuesday 11-27-2018
Deadlifts: 3x1 525 lbs
Straight Legged Deadlifts: 225 lbs 4x8
Barbell Row: 225 lbs 4x8
Curls: 100 lbs 5x10
Heavy Bag: 50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 30 1-2 combinations, all that x2
Row Machine: 5 minutes, getting less shitty

But then I got sick. It was only the beginnings on Wednesday, so I figured I'd take some Advil, do the relatively light, fast, and easy weightlifting (which went well), cut the cardio for the sake of my throat, and go to bed.

Wednesday 11-29-2018
Power Snatch: 195 lbs 5x2
Speed Bench: 205 lbs (plus bands) 8x4
Chin Ups: 5 sets, 2 minute rests, 43 total reps.
Seated DB Press: 65 lbs 4x8

And then on Thursday, I think it was no exaggeration to say that I had died and was walking this mortal coil as an apparition of my swole self because God was afraid my ghost would outshine his son if he actually came and got my ass. I took the day off. Friday comes, and my throat was swollen enough that it was a concentrated, full body, rather unpleasant effort to swallow my own saliva. It was about this time I thought it'd be handy to speak to what passes for a medical professional in KY. A quick minute to confirm that my tonsils were swollen as shit, another minute to rule out strep throat, and I was off to the pharmacy with a prescription for drugs I already knew I needed but needed a licensed puppet to allow me to buy. Thanks Government!

Anyway, I love Prednisone. Three of them, an antibiotic, and 30 minutes later, the swelling had gone down to the point I could swallow actual food without discomfort. Naturally, this meant a trip to the gym, an attempt at Thursday's workout (sans cardio), and with any luck, infecting some random stranger with whatever the hell this was in order to pay back the random stranger that had infected me. The prick.

Friday 12-1-2018
Squats: 545 lbs 3x1
Front Squats: 315 lbs 4x6
DB Rows: 80 lbs 4x8
DB Preacher Curls: 5 sets, 2 minute rest, 45 total reps

Cut the usually Saturday babby halfworkout in order to do the Friday workout, as much as I could after dragging ass out of bed and before the gym closed.

Saturday 12-2-2018
Deadlifts: 525 lbs 1x1 435 lbs 5x6
Close Grip Bench: 245 lbs 7x5
DB Bench Press: 80 lbs 5x10

What's with the high reps on the speed work?

4 reps was me dropping the reps. You think I should do them heavier for doubles or some such?

[Chebass88]

I'm amazed you survived the ordeal. Congratulations.

[DirtyRed]

My ability to do conditioning stuff took a bit of a bit from the week off and an a lingering occasional cough. After this week, it'll hopefully be back up to the rather low level it was already at.

Increased the squat weight on Monday. It'll still probably be a load less miserable than the 6x8.

12-4-2018
Squats: 545 lbs 1x1 445 lbs 10x5
Bench Press: 315 lbs 1x1 255 lbs 10x5
Standing Press: 150 lbs 4x8

Tuesday 12-5-2018
Deadlifts: 525 lbs 3x1
Snatch Grip Deadlifts: 375 lbs 8x4
DB Row: 80 lbs 4x8
Curls: 100 lbs 5x10
Heavy Bag: 50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 30 1-2 combinations
Row Machine: 3 minutes goddamnit

Not wanting to eat for three days had dropped my weight by about four pounds. Unrelated, I'm sure, I got better at chin ups.

Wednesday 12-6-2018
Power Snatch: 200 lbs 5x2
Speed Bench: 205 lbs (plus bands) 8x4
Chin ups: 5 sets, 2 minute rests, 45 reps
Seated DB Press: 65 lbs 4x8
Jump Rope: 1:15 x4
Sled Pushes: "Down and back" x6

Thursday 12-7-2018
Squats: 545 lbs 3x1
Speed Squats: 315 lbs (plus bands) 8x4
Barbell Row: 225 lbs 4x8
DB Preacher Curl: 35 lbs 5 sets, 2 minute rest, 46 total reps
Row Machine: 5 minutes

Friday 12-8-2018
Deadlifts: 525 lbs 1x1 445 lbs 5x6
Bench Press: 315 lbs 1x1 225 lbs 4x10
DB Bench Press: 80 lbs 5x10
Roman Chair Sit Ups: 5 lbs added, 5x10
Glute/Ham Raises: 4x8

Saturday 12-9-2018
Chin Ups: 5 sets, 2 minute rests, 45 reps
Jump Rope: 1:15 x5
Row Machine: 5 minutes

[DirtyRed]

I haven't updated in weeks due to equal parts
-Doing other stuff
-Totally not constant video games
-Been doing about the exact same shit in the gym I've been doing for at least a couple months anyway
-Really lazy

I'm not going to bother detailing the weeks missed, because it really is the same stuff I've been doing for many more weeks. Highlights include managing 50 reps in 5 sets with the 35 lbs DB preacher curls and therefore going up in weight, getting better at chin ups, and getting the fucking sniffles for a week and shelving the cardio again.

But now it's a new year and maybe I'll be able to train without some stupid bullshit interfering for more than one week in a row. Also, I'm going to take 3-4 weeks to peak and test maxes. While continuing pitiful amounts of cardio. Because surely a haphazardly thrown together peaking program + needless fatigue won't end badly. Surely. Starting off with the beginning of this current week:

Off to a great start, as I misloaded the first squat rep with 550 lbs, forgetting the 5 lbs plate on one side.

Monday 12-31-2018
Squat: 555 lbs (shut up, counting it) 3x1 445 lbs 6x5
Bench Press: 320 lbs 3x1 265 lbs 6x5

Deadlifts felt nice and strong. While I continue to do the submax stuff on the generic "multipurpose" bars, I'll probably max on the deadlift bar, since it's the only bar in the gym with knurling worth half a shit (spend $2500 on a new treadmill, and lord only knows how much on resurfacing the raquetball and basketball courts, won't spend ~$300 on a basic power bar). And as far as I'm aware, it's still straight.

Tuesday 1-1-2019
Deadlift: 525 lbs 3x1
Paused Deadlifts: 465 lbs 5x3
Barbell Row: 245 lbs 5x5
DB Preacher Curls: 40 lbs, 5 sets, 2 minutes rest, 42 reps

Wednesday 1-2-2019
Snatch: 205 lbs 8x1
Paused Bench: 285 lbs 5x3
Chin Ups: 5 sets, 2 minute rests, 48 reps
Seated DB Press: 65 lbs 4x8
Jump Rops: 1:30 x5

In the next couple of weeks, I'll phase out more volume and "assistance" type exercises, and focus on higher intensity, lift specific shit. Tomorrow I'ma try some box squats.

Pray for me.

[mgil]

You’re doing well. Keep it up.

[DirtyRed]

You’re doing well. Keep it up.

It's far too early to tell that. But I like the optimism.

I have one more random dweeb ask me if I need a spot as I'm setting up to squat inside of a power rack and I'm going to bust a tit. Does no one understand what the horizontal bars morons drop the bar on for rack pulls are actually there for? At least I loaded the bar correctly this time.

The box squats went really smoothly. Possibly because I didn't push the weight at all. I'll probably do them once a week for at least the next two weeks, adding a fair amount of weight. Which will hopefully get me to stop squatting four inches past depth.

Thursday 1-3-2019
Squats: 555 lbs 3x1
Box Squats (paused): 6x2 455 lbs
DB Row: 80 lbs 4x8
DB Preacher Curl: 40 lbs 5 sets 2 minute rests, 43 reps

Friday 1-4-2019
Deadlifts: 525 lbs 3x1 455 lbs 6x4
Bench Press: 320 lbs 3x1 295 lbs 5x3
DB Bench Press: 80 lbs 5x10

Saturday 1-5-2019
Chin Ups: 5 sets, 2 minute rests, 48 reps
Roman Chair Sit Ups: 5 lbs added 4x10
Glute/Ham Raises: 4x8
Heavy Bag: 40 jabs, 40 crosses, 40 left hooks, 40 right hooks, 30 1-2 combinations, all x2

[DirtyRed]

At the gym on Monday, there was a dumbass doing push ups in the squat rack. It took a minute to realize that he wasn't a dumbass, and that the area for stuff like that was completely swarmed with some bootcamp class. Then I realized he was a turbo dumbass because he went to the gym in order to do a bodyweight exercise on the floor. I hate so much what this species chooses to be.

Monday 1-7-2019
Squats: 555 lbs 3x1 475 lbs 5x5
Bench Press: 320 lbs 3x1 275 lbs 5x5
Standing Press: 185 lbs 5x3

When I was walking across the basketball court to get to the bathroom, a guy I know volunteered me to round out teams so they could play 4v4. "Fuckit" I thought, "I'll play one game." After that game, they wanted to run it back, and there was no one nearby to jump in for me, so I played another. Repeat a couple more times and I played basketball for an hour and a half, before having to deadlift. Deadlifts went weirdly well. Deadlifting 535 lbs actually felt smoother than simply walking off the court after all that shit. I guess because the aerobic muscle fibers (which likely have not yet recovered, two days later) aren't a huge factor in a heavy deadlift. Anyway, everything from the waist down, and my right forearm for some baffling reason, aches.

Side Note: Who the hell plays a pickup game to 24 by 2s and 3s? That's too much math to be doing while also doing cardio. Back in my day, we played to 12 by 1s and 2s (usually "win by 2," I recall one game reaching 30). And not just because that made my 2 for 7 shooting from behind the arc less staggeringly inefficient, but because we also played that 90s ball and it's hard to count by 3 when you have a concussion. Fucking whippersnappers.

Tuesday 1-8-2019
Basketball: Too goddamn much
Deadlift: 535 lbs 3x1 475 lbs 5x3
Curlz: 100 lbs 5x8

Wednesday 1-9-2019
Snatch: 215 lbs 6x1
Paused Bench Press: 300 lbs 6x2
Weighted Chin ups: +25 lbs 3x6
Seated DB Press: 75 lbs 3x5

[DirtyRed]

I don't think I'll ever witness the rock bottom of human cluelessness. Thursday, there was a girl squatting with the safety squat bar (just the bar), but holding onto the "crossbar" along her back like a normal squat. Instead of holding onto the roller coaster harness type handles that could only more obviously be there to be gripped if they had "HOLD HERE" engraved on them with glossy pink print. I have no earthly idea how this decision was made. I don't know why you wouldn't just use a normal barbell at that point. For standard fare, she got just about slightly past halfway down.

Thursday 1-10-2019
Squats: 565 lbs 3x1
Box Squats: 475 lbs 6x2
DB Rows: 90 lbs 3x6
DB Preacher Curls: 40 lbs, 5 sets, 2 minutes rests, 43 reps

Friday 1-11-2019
Deadlifts: 535 lbs 3x1
Paused Deadlifts: 475 lbs 5x2
Bench Press: 325 lbs 3x1 305 lbs 4x2
DB Bench Press: 90 lbs 4x6

Saturday 1-12-2019
Chin ups: 5 sets 2 minutes rest, 51 reps (those weighted chin ups for lolz seemed to carry over like a mothefucker)
Roman Chair Sit Ups: 5 lbs added 4x10
Jump Rope: 1:30 x5

I forgot my goddamn knee sleeves on Monday. It hindered squats a bit. Just did 545 lbs for some singles before doing 495 lbs for some triples. Which were all right, all things considered.

Monday 11-14-2019
Squat: 545 lbs 3x1 495 lbs 5x3
Bench Press: 325 lbs 3x1 295 lbs 5x3

[DirtyRed]

Tuesday 1-25-2019
Deadlifts: 545 lbs 3x1 495 lbs 4x2
Curls: 110 lbs 4x8
Stationary Bike: 15 minutes

Wednesday 1-16-2019
Snatch: 215 lbs 3x1
Paused Bench: 315 lbs 5x1
Weighted Chin Ups: 25 lbs added 3x6
Seated DB press: 80 lbs 4x4

Remembering my knee sleeves made a large difference on Thursday.

Thursday 1-17-2019
Squats: 565 lbs 3x1
Box Squats: 495 lbs 6x1
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 43 total reps
Usual Heavy Bag Stuff

Friday 1-18-2019
Deadlifts: 545 lbs 3x1
Paused Deadlifts: 495 lbs 5x1
Bench Press: 315 lbs 1x2 (Just to say I can "rep" LMAO3PLAET)

Saturday 1-19-2019
Not a Damn Thing: 1xAll Fucking Day

Monday 1-21-2018
Squat: 565 lbs single
Bench Press: 330 lbs single
Deadlift: 545 lbs single
One Game of Basketball

[DirtyRed]

That went poorly. Failed everything I tried above "opener" weight on Friday.

Wednesday 1-23-2019
Squats: 405 lbs 3x5
Bench Press: 245 lbs 3x5
Deadlift: 405 lbs 3x3

Friday 1-25-2019


Back on to nonsense:
Monday 1-27-2019
Squats: 545 lbs 1x1 405 lbs 5x8 keeping rests under 5 minutes (I am bad at this)
Bench Press: 315 lbs 1x1 225 lbs 5x8 keeping rests under 5 minutes
Dips: 5x10
DB Bench Press: 75 lbs 4x8

Tuesday 1-29-2019
Deadlifts: 545 lbs 1x1 475 lbs 5x3 Keeping rests under 5 minutes (not so hard when you're doing triples)
Snatch Grip Deadlifts: 365 lbs 6x4
DB Preacher Curl: 40 lbs, 5 sets, 2 minute rests, 44 total reps
Heavy bag: 50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 30 1-2 combinations, all x2
Stationary Bike: 15 minutes

[DirtyRed]

Wednesday 1-30-2019
Power Snatches: 205 lbs 5x2
Paused Bench: 275 lbs 5x3
Close Grip Bench: 225 lbs 5x7
Seated DB Press: 60 lbs 4x8

Thursday 1-31-2019
Squats: 545 lbs 1x1 475 lbs 5x3
Box Squats: 445 lbs 5x2
Barbell Rows: 225 lbs 4x8
Sled Pushing: Push it down and back, rest 1:30 = one rep. 3x3

Friday 2-1-2019
Deadlifts: 545 lbs 1x1 405 lbs 5x6 keeping rests under 5 minutes
SLDL: 245 lbs 4x8
Bench Press: 325 lbs 1x1 235 lbs 5x8 keeping rests under 5 minutes
DB Bench press: 70 lbs 5x10

Saturday 2-2-2019
Chin Ups: 5 sets, 2 minute rests, 47 total reps
Roman Chair Sit Ups: 4x12
Glute/Ham Raises: 4x8
Stationary Bike: 10 minutes

[DirtyRed]

Last week went poorly. I pulled something in my ass/hip/back during the second set of squats. I felt it "pull," finished the set, managed to do a third set uncomfortably, and had to stop the fourth set after a rep because it was just getting worse. I felt the "pull" sensation around the right side of my tailbone (which has happened before some years ago), and the resulting pain was at the site of the pull, all in my right asscheek/hip area, and down the side of my right quadriceps where you would think IT Band problems would cause ache. While I could do little more than walk on Tuesday, it's gotten considerably better since then, to the point I'm going to see how squatting SOME weight goes today (though it might be another week before I give full squatting/deadlifting workouts a shot). So I doubt it's a spinal issue. I suppose it COULD be an SI joint sprain (can you sprain that joint?) or some shit, but I don't know why that'd ache halfway down my leg. It could be a strained glute, but I don't know why that'd ache halfway down my leg. It could be I pulled/stretched/otherwise irritated my IT Band, but I don't know why that would hurt so posteriorly AND medially as to be aching in my tailbone.

Anyway, the whole week was therefore pretty much bench press and curls. This coming week I should at least be able to do some more conditioning (which I might actually GITGUD at if I can manage to do it more than one week in a row). Which I didn't do any of this past week to give my back/hip/ass/leg/whatever the fuck is wrong a rest.

Monday 2-4-2019
Squats: 545 lbs 1x1 405 lbs 3x8
Bench Press: 315 lbs 1x1 235 lbs 5x8 keeping rests under 5 minutes
Dips: 5x10 keeping rests under 3 minutes

Wednesday 2-6-2019
Paused Bench Press: 275 lbs 5x3
Close Grip Bench Press: 225 lbs 5x7
Weighted Chin Ups: 4x6 25 lbs added
Seated DB Press: 55 lbs 5x8

Tried some leg press on Thursday to do SOME leg workout. What a fucking useless exercise.

Thursday 2-7-2019
Leg Press(lol): 4 plates a side on whatever goddamn machine 5x10
DB Preacher Curl: 40 lbs, 5 sets, 2 minutes rest, 46 total reps
Inverted Row: 5x10

Friday 2-8-2019
Bench Press: 325 lbs 1x1 235 lbs 5x8 keeping rests under 5 minutes
Seated Barbell Press: 115 lbs 4x8
DB Bench Press: 70 lbs 5x10

[DirtyRed]

ALL RIGHT. Finally back to something resembling training after ~5 weeks of dicking around with nothing but bench press stuff and curls. After a couple weeks of whatever I did not getting significantly better, I went to some nurses' clinic, they said it was probably and SI joint sprain (turns out you can sprain that joint), gave me some anti-inflammatory shot, and a couple weeks after that, here we are. It's not exactly 100% recovered, but it's far enough along that I can lift 400+ lbs without any actual pain, so that's what I'm going to do. Within reason anyway, total workload is going to be quite a bit below normal, at least partly because five weeks of not squatting or deadlifting has diminished my ability to actually DO work.

The Past Five Weeks:
Silly Bullshit: 9001xF

This coming week I'm going to take the bench volume back quite a bit because my shoulders are about to fall off.

Monday 2-11-2019
Squats: 495 lbs 1x1 405 lbs 3x5 365 lbs 3x5
Bench Press: 315 lbs 1x1
DB Bench Press: 70 lbs 5x12
Dips: 5x12 short rests

Tuesday 3-12-2019
Deadlift: 495 lbs 1x1 (boy that was wobbly) 405 lbs 3x3 365 lbs 3x5 (Actually felt pretty good)
Barbell Row: 185 lbs 5x8
Curls: 90 lbs 5x10
Jump Rope: 1 min x3 (been a while)