DR's Constant Battle Against ADD

[DirtyRed]

Goddamnit, meant to update at some point in the past week.

Tuesday 5-15-2019
Deadlift: 495 lbs 1x1
Speed Deadlifts: 345 lbs 6x4
Neutral Grip Rows: 165 lbs 5x10
Curls: 80 lbs 5x10
Stationary Bike: 15 minutes

Wednesday 5-16-2019
Power Cleans: 245 lbs 5x2
Paused Bench: 275 lbs 6x2
Incline Bench: 155 lbs 5x10
Pull Ups: 5x10

Thursday I got dragged into a 2v2 basketball game, which is the WORST version of basketball with the most open space to be moving around in. They wanted to run it back, so I played another game. We ended up splitting the games, one a piece, so they wanted to play a tie breaker. I don't know why we couldn't just decide it by points spread. So that was a solid hour of rather literally running around in circles. Naturally, this was followed by a workout that was 95% squats.

Thursday 5-19-2019
Basketball: 3 bloody games
Squats: 495 lbs 1x1
Pin Squats: 405 lbs 5x3
Front Squats: 275 lbs 4x6
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 54 reps

Friday 5-20-2019
Deadlifts: 495 lbs 3x1 425 lbs 4x4 385 lbs 4x7
Bench Press: 315 lbs 1x1 225 lbs 5x8
Dips: 5x12
Roman Chair Sit Ups: 4x15
Glute/Ham Raises: 4x8

Saturday 5-21-2019
Pull Ups: 5 sets, 2 minute rests, 51 reps
Heavy Bag: 50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 30 1-2 combinations x3

Monday 5-23-2019
Squats: 495 lbs 3x1 445 lbs 4x4 395 lbs 4x7
Bench Press: 300 lbs 3x1 265 lbs 4x4 240 lbs 4x7
DB Bench Press: 80 lbs 5x9

[DirtyRed]

Tuesday 5-21-2019
Deadlifts: 495 lbs 1x1 395 lbs 8x6
DB Row: 80 lbs 5x10
Curls: 80 lbs 5x10
Stationary Bike: 20 minutes

Wednesday 5-22-2019
Power Cleans: 245 lbs 5x2
"Tylers:" 235 lbs 6x4
Incline Bench: 155 lbs 5x10
Pull Ups: 5x10
Sled Pushes: Push, rest a minute x20

Thursday 5-23-2019
Squats: 505 lbs 1x1 405 lbs 8x6
T-Bar Row: 135 lbs 5x10
DB Preacher Curl: 40 lbs, 5 sets, 2 minute rests, 54 reps
Heavy Bag: 60 jabs, 60 crosses, 60 left hooks, 60 right hooks, 30 1-2 combinations x2

Friday 5-24-2019
Deadlifts: 495 lbs 3x1 425 lbs 4x4 385 lbs 4x7
Bench Press: 305 lbs 1x1 255 lbs 8x5
Roman Chair Sit Ups: 4x15
Glute/Ham Raises: 4x8
Dips: 5x12

For the first time in goddamn forever, the weather was decent on a Saturday. "Decent" in Bumblefuck, KY meaning "Hotter than Satan's asscrack, but at least it's not hailing sideways." So I did some cardio bullshit outside.

Saturday 5-25-2019
Pull Ups: 5 sets, 2 minute rests, 52 reps
400m "Run"/Waddle: 2x1
Trying to Dropkick Worth Half a Shit Then Running After The Shank: This went on for some time...
Various Sprints: 40y 4x1 40y-and-back 2x1 20y-and-back 2x2

Monday Holidays - When I have to drag ass to the gym entirely too early to get a workout done at double pace before the gym closes in the middle of the afternoon. Then get invited/dragged to my parent's place to celebrate/mow their lawn.
Monday 5-27-2019
Squats: 505 lbs 3x1 445 lbs 4x4 405 lbs 4x7
Bench Press: 305 lbs 3x1 265 lbs 4x4 240 lbs 4x7
DB Bench Press: 80 lbs 5x10

[DirtyRed]

The gym has some path around all of the cardio machines, weight machines, and various bench press set ups. According to the sign on the wall, 14 laps equals a mile. A little bit of math (and googling, shut up) says that means one lap is about 115 meters. In an effort to get better at actually RUNNING, rather than pushing things, shuffling side to side, and other such not-running activities, I did some running around this track. It's a pain in the ass, metaphorically, and a pain in the ankles rather literally due to the small size of the track, it being a square, it being essentially pavement, and it having zero incline around the corners. So I'd periodically change direction to give my other leg a chronic injury. It's all about dat symmetry, breh.

Tuesday 5-28-2019
Deadlift: 495 lbs 1x1
Speed Deadlifts: 365 lbs 6x4
Stiff Legged Deadlifts: 315 lbs 4x10
Roman Chair Sit Ups: 4x15
Curls: 80 lbs 5x10
Running Stuff: ~460m (4 laps) 2x1, One lap running/one lap walking (Running = faster than the pace of the 460m runs, Walking = Trying to get in and out of the mall with the one bloody thing I wanted to get in under 10 minutes pace) 4 total lap, x2

The middle of every other week has been a bit lighter and varied, rather than simply doing a buttfuckton of standard squats and deadlifts. So I figured I'd do power snatches instead of power cleans this Wednesday. It has been quite some time since the last time I did snatches, and my trapezius muscles were sore before I even left the gym. I immediately regret this decision.

Wednesday 5-29-2019
Power Snatches: 185 lbs 5x2
Paused Bench Press: 285 lbs 5x2
Pull Ups: 5x10
Incline Bench: 165 lbs 5x8
Sled Pushing: Push down, run down and back, 10 "reps" of that with 1:00-1:30 rests

[DirtyRed]

Thursday 5-30-2019
Squat: 505 lbs 1x1
Pin Squats: 405 lbs 4x4
Front Squats: 275 lbs 4x6
Inverted Rows: 5x10
DB Preacher Curl: 40 lbs, 5 sets, 2 minute rests, 56 total reps
Running Stuff: ~460m 2x1 then a series of running two laps and walking one that went on for four "reps."

When I got in the gym on Friday, I walked past the basketball court and heard "Oh, there, we got six!" I didn't understand at first, but that apparently means that I had been volunteered to even out teams for 3v3. Which took half an hour, which set me well behind schedule, which meant I ended up doing Friday's ancillary training on Saturday.

Friday 5-31-2019
Basketball: 2 games
Deadlifts: 495 lbs 3x1 435 lbs 4x4 385 lbs 4x7
Bench Press: 305 lbs 1x1 225 lbs 5x10

Saturday 6-1-2019
Pull Ups: 5 sets, 2 minute rests, 52 total reps
Roman Chair Sit Ups: 4x15
Glute/Ham Raises: 4x8
Dips: 5x12

[SeanHerbison]

Running Stuff: ~460m 2x1 then a series of running two laps and walking one that went on for four "reps."

Why 460?

[damufunman]

Running Stuff: ~460m 2x1 then a series of running two laps and walking one that went on for four "reps."

Why 460?

According to the sign on the wall, 14 laps equals a mile. A little bit of math (and googling, shut up) says that means one lap is about 115 meters.

ETA: in case proof is needed that I'm bored at work...?

[SeanHerbison]

According to the sign on the wall, 14 laps equals a mile. A little bit of math (and googling, shut up) says that means one lap is about 115 meters.

Oh yeah, I'd already forgotten about that.

[DirtyRed]

Running Stuff: ~460m 2x1 then a series of running two laps and walking one that went on for four "reps."

Why 460?

According to the sign on the wall, 14 laps equals a mile. A little bit of math (and googling, shut up) says that means one lap is about 115 meters.

Exactly.

I didn't forget to update for a week and a half. YOU forgot to update for a week and a half. Shut up.

Monday 6-3-2019
Squats: 505 lbs 3x1 445 lbs 4x4 395 lbs 4x7
Bench Press: 305 lbs 3x1 265 lbs 4x4 240 lbs 4x7
DB Bench Press: 80 lbs 5x10

Tuesday 6-4-2019
Deadlifts: 495 lbs 1x1 395 lbs 8x6
T-Bar Rows: 135 lbs 5x10
Bicep Curls: 80 lbs 5x10
Running Stuff: ~460m 2x1, 2 laps running, 1 lap walking, 6 total cycles

Wednesday 6-5-2019
Power Cleans: 245 lbs 5x2
"Tylers": 235 lbs 6x4
Pull Ups: 5x10
Incline Bench Press: 175 lbs 5x7

Thursday 6-6-2019
Squats: 505 lbs 1x1 405 lbs 8x6
DB Row: 75 lbs 5x10
DB Preacher Curl: 40 lbs, 5 sets, 2 minute rests, 56 total reps
Running Stuff: ~460m 2x1, 2 laps running, 1 lap walking, 8 total cycles

Friday 6-7-2019
Deadlifts: 495 lbs 3x1 435 lbs 4x4 395 lbs 4x7
Bench Press: 315 lbs 1x1 255 lbs 7x5
Dips: 5x12

Saturday 6-8-2019
Pull Ups: 5 sets, 2 minute rests, 52 total reps
Roman Chair Sit Ups: 4x15
Glute/Ham Raises: 4x8
Running Stuff: ~460m 2x1 2 laps running, 1 lap walking, 4 total cycles

Monday 6-9-2019
Squats: 515 lbs 3x1 445 lbs 4x4 405 lbs 4x7
Bench Press: 305 lbs 3x1 265 lbs 4x4 245 lbs 4x7
DB Bench Press: 80 lbs 5x10

So I once again joined a basketball game to even up teams. Bad news is that we ended up playing an entire playoff series worth of basketball, and there's a DirtyRed sized dent in the sheet rock that's three feet from the baseline. Good news is that the running and stuff clearly has caused improvement. 3 months ago I probably would have needed immediate medical attention if I did all that shit. Now I just want medical attention afterwards.

Tuesday 6-10-2019
Deadlifts: 505 lbs 1x1
Basketball: So much fucking basketball
Speed Deadlifts: 365 lbs 6x4
Glute/Ham Raises: 4x8
Curls: 80 lbs 5x10

[SeanHerbison]

I didn't forget to update for a week and a half. YOU forgot to update for a week and a half. Shut up.

Oh, I'm way more than a week and a half behind.

[DirtyRed]

This is going to be a fat update. I WAS going to update *mumblemumble* days ago, then I forgot, then I remembered, then I typed up half an update, wandered off, forgot about it, shut down my computer, remembered again, started typing an update, wandered off again, then the power went out while I was away, now I'm updating again. Again.

Wednesday 6-12-2019
Power Snatch: 185 lbs 5x2
Paused Bench Press: 300 lbs 8x1
Pull Ups: 5x10
Incline Bench Press: 175 lbs 5x7

Wednesday evening, my right knee started to ache and feel stiff, all up in the ACL area. I remember during basketball on Tuesday, I was running one way to guard my guy, saw the ball get knocked loose in the other direction, and planted ALL my right leg directly into the floor to try to change directions and get the ball before it bounced "out." That didn't work (too white), and the sudden stop was jarring, it didn't really hurt my knee in the moment. Nor did my knee feel funny at all during snatches the next day. Maybe it was a combination of things, I dunno. Anyway, it only KIND OF ached, and only if I moved my knee in particular ways I wasn't quite able to pin down. So I tried squatting anyway. No problems with normal squats, or pin squats. Didn't even try front squats, figuring they are rougher on the knees and that's plenty excuse to slack off. Also gave the running (and pretty much every other form of cardio, as I couldn't think of any particularly appealing ones that didn't involve bouncing around on my knee) a break until my knee felt better. Because of health, of course, not crippling laziness.

Thursday 6-13-2019
Squats: 515 lbs 1x1
Pin Squats: 405 lbs 4x4
T-Bar Rows: 135 lbs 5x10
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 56 total reps

Friday 6-14-2019
Deadlifts: 505 lbs 3x1 445 lbs 4x4 395 lbs 4x7
Bench Press: 315 lbs 1x1 225 lbs 5x10
Roman Chair Sit Ups: 4x15
Glute/Ham Raises: 4x8
Dips: 5x12

Knee seemed to be completely recovered by Monday. However, the dumbass Olympics appear to have begun. Out of nowhere, a noticeable spike in the stupidity of random gym people. Monday's gold medal goes to the guy doing standing dumbbell chest flies, moving the weight exactly perpendicular to gravity's pull.

Monday 6-17-2019
Squats: 515 lbs 3x1
3-1-0 Tempo Squats: 475 lbs 4x2
Bench Press: 315 lbs 1x1
3-1-0 Tempo Bench: 275 lbs 4x2
DB Bench Press: 70 lbs 4x15

Tuesday's Gold Medal in the dumbass Olympics goes to the guy using the deadlift bar (the one that has DEADLIFTS ONLY hot glued to the collars) to bench press 225 lbs.

Tuesday 6-18-2019
Deadlift: 505 lbs 3x1
Paused Deadlifts: 405 lbs 4x4
Neutral Grip Rows: 205 lbs 4x8
Curls: 80 lbs 5x10
Running: ~460m 2x1

Wednesday's Gold Medal went to King Shithead Who Fucks Up Everything from more than one recent post, who had taken some firehose type strap on the sled, put it around his waist, and EXCRUCIATINGLY SLOWLY pulled the sled around the gym, one foot at a time. Like, literally one foot's length was the length of every "stride." As he, I shit you not, actively dawdled on his phone while doing it.

Anyway, all joints seemed to be in fine working order for almost 72 hours. Of course, this meant that it was time for more basketball.

Wednesday 6-19-2019
Basketball: 2 games
Power Snatches: 185 lbs 4x2
Paused Bench Press: 300 lbs 4x1
Pull Ups: 5x10

The general stupidity seemed to have reverted to the mean for Thursday. Which meant it was time for DirtyRed to step up and nearly kill himself squatting to failure.

Thursday 6-20-2019
Squats: Standard ramping warm ups followed by: 565 lbs 1x1, hot new sub-210lbs-bodyweight max. It went JUST well enough that I then tried 575 lbs. I went entirely too deep (565 lbs actually looked like I cut it JUST past parallel, instead of an extra three inches like normal) and there was no saving it from there.
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 58 reps
Running: ~575m 2x1

Friday 6-21-2019
Deadlifts: 545 lbs 1x1, another new bodyweight PR
Paused Bench Press: 315 lbs 1x1, finally a 1.5x bodyweight or better PAUSED bench press I can rub in the faces of some random internet nards
Ab Wheel Rollouts: 4x12
For some reason, glute/ham raises were causing discomfort in the back of my knee. So I stopped after one set.

[SeanHerbison]

For anyone else reading this, here are the important parts:

Squats: Standard ramping warm ups followed by: 565 lbs 1x1, hot new sub-210lbs-bodyweight max.
...
Paused Bench Press: 315 lbs 1x1, finally a 1.5x bodyweight or better PAUSED bench press

Nice, DR.

[DirtyRed]

I have been doing bench press accessory exercises that were a bit more pectoral focused than anything recently. DB bench press and incline bench press mostly, with some dips. I'm going to change that to at least a little bit more specific triceps volume, because I'm beginning to think that's the bench press muscle that's lagging the most. This, of course, is in addition to a fat load of regular bench press.

Monday 6-24-2019
Squat: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 205 lbs 6x4 Normal Reps:
Lying Triceps Extensions: 60 lbs 5x10

Tuesday 6-25-2019
Deadlifts: 505 lbs 1x1 405 lbs 4x6
Stiff Legged Deadlifts: 315 lbs 5x10
T-Bar Rows: 135 lbs 5x10
Curls: 85 lbs 5x10
Running Stuff: ~575m 2x1

For some fucking reason, the "pad" of my left thumb ached like hell doing pull ups. Didn't bother me doing chin ups, so I just did those instead.

Wednesday 6-26-2019
Power Snatch: 185 lbs 5x2
Paused Bench Press: 300 lbs 6x1
Chin Ups: 5x10
Seated DB Press: 55 lbs 5x10

Thursday 6-27-2019
Squats: 515 lbs 1x1
3-1-0 Tempo Squats: 405 lbs 4x4
Front Squats: 275 lbs 4x6
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 61 total reps

People needed a guy to even out basketball teams, which naturally turned into two hours of basketball. I thus wasn't able to do anything but deadlift before the gym closed. So bench press was moved to Saturday.

Friday 6-28-2019
Basketball: All of it
Deadlifts: 505 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6

Saturday 6-29-2019
Bench Press: 315 lbs 1x1, 225 lbs 8x8 2-3 minute rests
Lying Triceps Extensions: 60 lbs 5x10
Glute/Ham Raises: 4x8
Dips: 5x10

[DirtyRed]

For shits and giggles, and because I lack direction in life and this will adequately distract me from that existential crisis for a couple of months, or until I get bored, I tested my standing broad jump on Monday before starting anything else. I used the broad jump because that's the only test of that sort that doesn't require anything more than a stick and a tape measure, both of which I already had lying around. In three jumps, I got 8'6'', 8'3'', and 8'5'', at 205 lbs body weight. Thanks to the magic of Rounding, I can say I basically jump ten feet. Basically. Now I'll try to increase that over some weeks without actually doing any broad jumps, because I want to see if I can actually improve the sheer explosiveness involved by any amount, rather than just improving my broad jump technique.

Monday 7-1-2019
Squats: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 Regular Reps: 405 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 205 lbs 6x4 Regular Reps: 245 lbs 4x6
Lying Triceps Extensions: 60 lbs 5x10

Tuesday was another one of those days were one 3v3 game turned into an entire series of 4v4 clumsy-white-guy-ball.

Tuesday 6-2-2019
Basketball: Lots and lots of basketball
Deadlift: 505 lbs 1x1
Clean High Pull: 255 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 4x10
Curls: 85 lbs 5x10

Wednesday 7-3-2019
Power Snatch: 185 lbs 5x2
Close Grip Bench Press: 225 lbs 5x10
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Box Jumps: 5x8, box was one that was about hip height so I didn't have to pull my ankles up to my ears to actually land on the thing.

Thursday 7-4-2019
Squats: 515 lbs 1x1
3-1-0 Tempo Squats: 405 lbs 4x4
Front Squats: 275 lbs 4x6
Barbell Rows: 185 lbs 5x10
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 58 reps
Running: ~575m 2x1

Once again, getting dragged into basketball meant I didn't have time for bench pressing.

Friday 7-5-2019
Deadlifts: 505 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
Basketball: Two games
Glute/Ham Raises: 4x8
Ab Wheel Rollouts: 4x10

Saturday 7-6-2019
Bench Press: 315 lbs 1x1 225 lbs 8x8 <3min rests
Lying Triceps Extensions: 60 lbs 5x10
Dips: 5x10

[DirtyRed]

Monday 7-8-2019
Squats: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 405 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 ~2min rests Normal Reps: 255 lbs 4x6
Lying Triceps Extensions: 70 lbs 5x10
Jump Rope: 1 minute 3x1'

Tuesday 7-9-2019
Deadlift: 505 lbs 1x1
Clean High Pull: 265 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 4x10
Curls: 85 lbs 5x10
Running Stuff: ~Half mile (sign on the wall says 14 laps = 1 mile, ran 7 laps) 2x1

Wednesday was when the week got "fun." Again got pulled into basketball games after the first two sets of snatches. First, I kind of strained some abdominal muscle (I'm assuming that's what happened anyway) down right to the medial side of my right anterior illiac crest trying to take off of one foot while driving like I'm not 100% too white to be doing that shit. While I felt it happen when it happen, it didn't really bother me until well later that night when blood stopped flowing. So I kept playing, and later when trying to tip a rebound someone else was grabbing, I hyper-extended the last joint of my left pinky and generally jammed the living shit out of the entire finger against the ball. THAT hurt goddamn immediately, and made it impossible to continue with snatches once that game had finished. The pinky was also too swollen and sore and shit to be able to do either pull ups or chin ups. So a third of Wednesday's usual work was unable to be done.

Wednesday 7-10-2019
Power Snatches: 195 lbs 2x2
Basketball: 3 games and 2 noteworthy injuries worth
Close Grip Bench Press: 225 lbs 5x8
Standing Press: 155 lbs 4x6

I had to skip some ancillary stuff on Thursday because I had to sleep before dragging ass to Louisville early on Friday. The strained abdomen was a pain in the ass the entire time.

Thursday 7-11-2019
Squats: 515 lbs 1x1
3-1-0 Tempo Squats: 405 lbs 4x4
Front Squats: 275 lbs 4x6
Barbell Rows: 185 lbs 5x10

There was apparently a fucking catastrophe on I-65, blocking all three lanes and requiring an outright closure of the entire northbound (i.e. the part that points to Louisville) half of the highway a bit north of Elizabethtown. So I spent most of the morning meandering mildly along measly country roads to get around that clusterfuck. By the time I had gotten back, and gotten food, there was only enough time to do the core of Friday stuff. The rest was done on Saturday. Without the direct abdominal training anyway, because that was still unflinchingly sore.

Friday 7-12-2019
Deadlifts: 505 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2 minute rests Normal Reps: 405 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 ~3 minute rests

I also didn't run any, because that mildly aggravated my abz and any excuse not to do cardio.

Saturday 7-13-2019
Pull Ups: 5x10
Lying Triceps Extensions: 70 lbs 5x10
Dips: 5x10

[DirtyRed]

Lower abdomen continues to feel gradually better, but doing certain odd things with it still causes mild pain.

Monday 7-15-2019
Squats: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2minute rests Normal Reps: 405 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 ~2minute rests Normal Reps: 255 lbs 4x6
Lying Triceps Extension: 70 lbs 5x10

Tuesday 7-16-2019
Deadlift: 505 lbs 1x1
Clean High Pull: 265 lbs 6x3
Stiff Legged Deadlift: 315 lbs 5x10
Curls: 85 lbs 5x10
Running: ~Half mile 2x1

Wednesday 7-17-2019
Power Snatch: 195 lbs 5x2
Close Grip Bench Press: 225 lbs 5x8
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Box Jumps: 5x8

Thursday 7-18-2019
Squats: 515 lbs 1x1
3-1-0 Tempo Squats: 405 lbs 4x4 (Can increase weight)
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 58 total reps
Running: ~575m 2x1 at the fastest (<-Relative term) I could manage.

Friday 7-19-2019
Deadlifts: 505 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2minute rests Normal Reps: 405 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3minute rests
Lying Triceps Extensions: 70 lbs 5x10

Saturday 7-20-2019
Pull Ups: 5x10
Glute/Ham Raises: 4x10
Dips: 5x10

[DirtyRed]

Monday 7-22-2019
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 415 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 Normal Reps: 255 lbs 4x6
Lying Triceps Extensions: 70 lbs 5x10
Jump Rope: 1:15 3x1

Tuesday 7-23-2019
Deadlift: 515 lbs 1x1
High Clean Pull: 265 lbs 6x3
Stiff Legged Deadlift: 315 lbs 5x10
Curls: 85 lbs 5x10
Running: 10 laps (~1150m) 1x1

Wednesday 7-24-2019
Power Snatch: 195 lbs 5x2
Close Grip Bench Press: 225 lbs 5x8
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Box Jumps: 5x8

These goofy sprints kind of aggravated the abdominal strain (or whatever the fuck it is). Not enough to actually stop, though. It seems that aggressive hip hyper-extension stretches whatever muscle was pulled and still hasn't COMPLETELY healed.

Thursday 7-25-2019
Squats: 525 lbs 1x1
3-1-0 Paused Squats: 415 lbs 4x4
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 60 total reps
Sprints: Halfway "down" (~20m) at full tilt, "coasting" to a stop the rest of the way 4x6

Friday 7-26-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
Bench Press: 315 lbs 1x1, 225 lbs 8x8 2-3 minute rests
Lying Triceps Extensions: 70 lbs 5x10

Saturday 7-27-2019
Pull Ups: 5x10
Dips: 5x12
Glute/Ham Raises: 4x10
Running: 10 laps (~1150m) 1x1

[DirtyRed]

Monday 7-29-2019
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 415 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 Normal Reps: 255 lbs 4x6
Lying Triceps Extensions: 70 lbs 5x10

Tuesday 7-30-2019
Deadlift: 515 lbs 1x1
High Clean Pulls: 265 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 5x10
Curls: 85 lbs 5x10
Running Stuff: 14 laps, which is SUPPOSED to equal one mile.

Wednesday 7-31-2019
Power Snatches: 195 lbs 5x2
Spoto Press: 225 lbs 8x5
Pull Ups: 5x10
Standing The Press: 145 lbs 5x6
Box Jumps: 5x8

Thursday 8-1-2019
Squats: 525 lbs 1x1
3-1-0 Tempo Squats: 415 lbs 4x4
Front Squats: 285 lbs 4x6
DB Preacher Curls: 45 lbs, 5 sets, 2 minute rests, 50 total reps

Friday 8-2-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
Lying Triceps Extensions: 70 lbs 5x10

Saturday 8-3-2019
Pull Ups: 5x10
Dips: 5x12
Glute/Ham Raises: 4x10
Running Stuff: 14 laps/1 mile. Timed myself this time, for shits and giggles. ~8:40

[DirtyRed]

Monday 8-5-2019
Basketball: One game
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests
More Basketball: 3 goddamn games
More Squats: 415 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 ~2min rests Normal Reps: 255 lbs 4x6
Lying Triceps Extension: 70 lbs 5x10

Tuesday 8-6-2019
Deadlift: 515 lbs 1x1
High Clean Pulls: 265 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 5x10
Curls: 85 lbs 5x10
Running Stuff: 10 laps 1x1, 4 laps running one lap walking 1x2

Wednesday 8-7-2019
Basketball 2v2 (ugh): 2 games
Power Snatch: 185 lbs 5x2
Close Grip Bench Press: 225 lbs 5x8
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10

Thursday 8-8-2019
Squat: 525 lbs 1x1
3-1-0 Tempo Squats: 415 lbs 4x4
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 45 lbs, 5 sets, 2 minutes rest, 48 total reps

Friday 8-9-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 415 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
Glute/Ham Raises: 4x10
Lying Triceps Extension: 70 lbs 5x10

Saturday 8-10-2019
Basketball: 2 games
Pull Ups: 5x10
Dips: 5x12

[SeanHerbison]

Two weeks in a row with no color commentary? Are you okay, DR?

[DirtyRed]

Monday 8-12-2019
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 425 lbs 4x6
Bench Press: 305 lbs 3x1 3-1-0 Tempo Reps: 245 lbs 6x4
Lying Triceps Extensions: 70 lbs 5x10
Jump Rope: 1:15 3x1

Tuesday, the goddamn Derp God Supreme, who I have previously gone on about fucking absolutely everything "he" does up to a genuinely unfathomable degree, had stepped his game up. "He" was doing what I THINK were supposed to be lateral raises, but it's hard to call them that when "he" wasn't abducting his shoulders enough that the weight actually began to noticeably rise. I am not exaggerating when I say there was MAYBE 15 degrees of "abduction" of "his" shoulder on the "concentric" portion of the "lift." There were two other bloody people doing lateral raises at least half-decently within sight, but DerpityDee didn't seem to notice or learn anything. Seeing this shit made me feel like someone had reach through my skull to punch me right in the frontal lobe.

Tuesday 8-13-2019
Deadlifts: 515 lbs 1x1
High Clean Pulls: 265 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 5x10
Curls: 85 lbs
Running: 14 laps/1mile

Now, Tuesday evening, I had loaded up an obscene amount of blue cheese on a burger with bacon. Twice. So all day Wednesday, I had blue cheese farts. I was horrific, but useful. See, Derpy Dingleshits was 1/20th ROM leg pressing LMAO1PLATE, so I used the masterful sphincter control that had been honed through years of trying to pretend I didn't know the reason the entire classroom smelled like a hard boiled protein fart (and they say you don't learn useful stuff in college) to silently cropdust "him" with what can only be considered a crime against humanity on my way to the water fountain. And again when I walked passed "him" doing half-hearted lying scissor kicks, still actively on his fucking phone, when walked to grab a box.

Now, is it a dick move to do this to a "guy" who must have at least one congenital defect just because I thought it was funny? Probably. But every time I see "him" do something stupider than the last stupidest thing I have ever fucking seen, I feel like I take 1d6 damage to health, and 2d6 damage to SAN. So fuck it.

Downside, as history will tell you, is that gas attacks almost invariably backfire. Swung by JimmyJohn's to get a sandwich on the way home, didn't realize what I had left trapped in the car, and was nearly knocked over when opening the door. I've got to cool it with the blue cheese.

Wednesday 8-14-2019
Power Snatch: 195 lbs 5x2
Spoto Press: 245 6x4
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Box Jumps: 5x8

Damn near everything felt weak and stiff and sore and achy on Thursday. I have been doing a LOT of pretty much everything. My shoulder is feeling wobbly and weird, my lower back is tired, my right SI joint area is TREMENDOUSLY stiff when I wake up, my right glute area aches off and on, and for some reason my right ankle ached after front squats. It's probably time to cut way back on the volume for a weak, test maxes cuz LOL, test broad jump to see if my thoroughly half assed training in that regard accomplished anything, then probably do a Bullshit Week of not super stressful nonsense and see how well all of this recovers.

Thursday 8-15-2019
Squats: 525 lbs 1x1
3-1-0 tempo squats: 425 lbs 4x4
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 45 lbs, 5 sets, 2 minute rests, 42 reps
Running: The little lap thing around the gym is basically a square. What I did was spring one side of it, walk the next, sprint the 3rd side, and walk the final side, for 8 laps.

I WAS, for reasons known only to the sweet baby Jesus, feeling less beat all to hell on Friday. Still going to go ahead with the recovery stuff across the next week or three.

Friday 8-16-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 415 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
Lying Triceps Extensions: 70 lbs 5x10

Saturday 8-17-2019
Pull Ups: 5 sets, 2 minute rests, 52 total reps
Dips: 5x12
Glute/Ham Raises: 4x10
Box Jumps: 5x8
Running: 14 laps/1 mile