Less Fat, Faster, Same-ish Strength

[OrderInChaos]

20180906
Lift	Sets and Reps	Weight	Rep Max	Rest/RM Rest	Prescription	RPE
Deadlift (Double Over)	2x8	155	12	3:00	10+	N/A
OHP	2x8	105	10	3:00	5+	N/A
Airdyne	Intervals Total	Total Time	Distance	Watts Avg	Speed Avg	Calories
HIIT 1:7 Ratio // 0:15 to 1:45	3	6:03	1.52	139	15.3	56
20180909
Lift	Sets and Reps	Weight	Rep Max	Rest/RM Rest	Prescription	RPE
Deadlift (Double Over)	3x5	185	N/A	2:00	Add 5lbs	6-10
OHP	3x5	120	N/A	2:00	Add 2.5lbs	6-10
Airdyne	Intervals Total	Total Time	Distance	Watts Avg	Speed Avg	Calories
HIIT 1:7 Ratio // 0:15 to 1:45	5	10:03	2.73	163	16.4	119

Exercise	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Chin-ups (Weekdays Only)	N/A	N/A	6	6	0	6	N/A
Push-ups	0	0	20	30	0	20	0
Sit-ups	0	0	0	30	0	0	0
Scotty-Bobs	0	0	0	0	0	0	10

• Compliance was shit last week. I lifted once, did calisthenics once. This week was much better despite wanting 3-days. Calisthenics compliance was significantly better.
• Alterations to diet for a severe deficit, and more protein than I'm used to lately incoming. I don't expect massive GainzZz for that time.
• I don't like 8s on main lifts, especially deadlift. Going to turn 2x8 into 4x4, 4x6 or 6x4 as needed. Same with OHP.
• Looking forward to getting a rack and getting squat and bench work in, as well.
• Focus on OHP and Dead seem to have upped traps and front delts hypertrophy (or resting tone?) a lot despite modest-at-best dietary effort. So that's cool!
• Other than Sunday, doing true LISS on the Airdyne for 20-30min or going on a solid paced walk with my wife in the AM.

Training feels good, feedback mechanisms are coming into play. Quite happy about that and as good as I could've hoped for circa 3-weeks ago. Looking forward to more optimization in the next few weeks.

[OrderInChaos]

20180910
Lift	Sets and Reps	Weight	Top Set RPE	Rest/RM Rest	Prescription	HR Variability
Deadlift (Double Over)	1x5, 4x4	195, 165	7.5	2:00-3:00	10+	207
OHP	1x5, 6x4	130, 110	8	3:00	5+	182
Airdyne	Intervals Total	Total Time	Distance	Watts Avg	Speed Avg	Calories
HIIT 1:7 Ratio // 0:15 to 1:45	5	10:00	2.61	159	15.8	110
20180912->	20180913
Lift	Sets and Reps	Weight	Top Set RPE	Rest/RM Rest	Prescription	HR Variability
Deadlift (Double Over)	1x3, 3x5	240, 190	6.5	2:00-3:00	15+/5+	SKIPPED
OHP	1x3, 3x5	142.5, 122.5	9	3:00	2.5+	SKIPPED
Airdyne	Intervals Total	Total Time	Distance	Watts Avg	Speed Avg	Calories
HIIT 1:7 Ratio // 0:15 to 1:45	SKIPPED	SKIPPED	SKIPPED	SKIPPED	SKIPPED	SKIPPED
20180914->	20180915
Lift	Sets and Reps	Weight	Top Set RPE	Rest/RM Rest	Prescription	HR Variability
Deadlift (Double Over)	1x2, 4x3	255, 195	8	2:00-3:00	10+	204
OHP	1x2, 4x3	155, 135	9	3:00	2+/0	178
Airdyne	Intervals Total	Total Time	Distance	Watts Avg	Speed Avg	Calories
HIIT 1:7 Ratio // 0:15 to 1:45	5	10:00	2.66	163	16.6	113

• Poor week for calisthenics, didn't really track much. Will do better next week.
• The deadlift is feeling really powerful and great off the floor. Narrowing my toes about 10 degrees inward and focusing on tightness at the bottom has been effing amazing.
• OHP is feeling good, but I overloaded today's work a little to accommodate the programming. Also, having to clean my OHP is turning into a pain; looking forward to my rack's arrival post-"hurricane". That said, I think I finally learned the "JUMP" cue an SSC tried to coach me into back in 2015
• Dropped bike Thursday as I lifted before work, and work ended up lasting late. Saturday bike I did no-hands for all the intervals and my quads are still pulsing on fire. Feels great
• Dieting with some tips from @OverheadDeadlifts has been more successful than previous attempts, I had like 4 consecutive days of 100% tracking and one planned splurge meal. I may not comply fully with original intent but I understand the psychological benefit of tracking junk meals (to see just how junky they are, and demotivate future insane splurges!), and will start experimenting to achieve optimal taste/satiety/macro spread for the next while. Lifestyle vs. cyclical dieting
• Somehow I'm gaining traps from my extremely light deadlifts and all this OHP. I'm coming to think the level of specialization is damned helpful. I think I might try HBBS or FS/Bench at some point to see how that affects the current priority lifts.
• Intense, adagio/allegro classical is the best music for top set, high intensity lifting. Sludgy, grungey rock/metal like Alice in Chains, Pantera, etc. fill rest periods and back off lifting well. Saving the more insane and intense music for HIIT on the devil's bike works well.
• Reading Behave and About Face at the same time is a damned kick. The world's awesome.

[Wilhelm]

Intense, adagio/allegro classical is the best music for top set, high intensity lifting. Sludgy, grungey rock/metal like Alice in Chains, Pantera, etc. fill rest periods and back off lifting well. Saving the more insane and intense music for HIIT on the devil's bike works well.

Cardio is pretty much the only time i would have music as a regular part of the session.

I was dragging ass after 4 hours sleep wednesday night, and i got fired up listening to "Reckless Driver" by Timbuk 3 before i lifted.

Keep up the good work, and may the pounds and inches you want to lose, become lost. : )

[OrderInChaos]

@Wilhelm, thanks for the kind words man. Wouldn't have guessed you were into early punk! I'm trying not to rely too heavily on metal tunes to get me through workouts for fear of becoming like Eric Bugenhagen, but if it gets the work in it gets the work in...


Had a really crappy week for compliance. Some long workdays, a weird wannabe migraine, and excuses/laziness ensued. Doing 8 chins with shorter than GTG rest right before the deadlifts was a highly fatiguing idea, but it felt great at the time...Lifted M, but skipped WF. Rowed on Saturday at my municipal gym, really enjoyed it. Think I'm going to row on non-lift days for LISS, way better than Airdyne for steady state.

Goal is to just comply this week and do last week's missed weights. Rack is here and built, but will refrain from adding any sizeable squats until this feels like it's running out... also, bike season is kicking up so that's a lot of legs work already. Semper gumby

Exercise	Target Reps	Sunday	Monday
Chin-ups (Weekdays Only)	7	N/A	8
Push-ups	40	0	40
Sit-ups	50	0	0
Ab Wheel (Knees)	3x3	0	0
20180917
Lift	Sets and Reps	Weight	Top Set RPE	Rest/RM Rest	Prescription	Workout Length (Lifts/Total)
Deadlift (Double Over)	1x5, 4x4	205, 175	7	2:00-3:00	10+	0:29:50
OHP	1x5, 6x4	135, 115	8.5	3:00	5+/0	0:39:50
Airdyne	Intervals Total	Total Time	Distance	Watts Avg	Speed Avg	Calories
HIIT 1:7 Ratio // 0:15 to 1:45	5	10:00	2.91	185	17.5	132

[OrderInChaos]

Great first session again. Forgot to do 6x4 instead of 4x4 on OHP. Love this bike workout. Going to try to keep a negative split for each interval, going a little harder each time. In order to get an excellent-high bike score, I'm setting my targets for at least a 22-23mph avg on the 3min, and ~21mph avg on the 6min intervals in the 6-8ish weeks before the test. I'll probably do a couple of 12min/6minoff/12min workouts as test approaches.

20180924
Lift	Sets and Reps	Weight	Top Set RPE	Rest/RM Rest	Prescription	Workout Length (Lifts/Cardio)
Deadlift (Double Over)	1x5, 4x4	215, 185	7	2:00-3:00	10+	0:31:25
OHP	1x5, 6x4* (4x4)	140, 115	9	3:00	5+/0+	0:34:15

Feeling wiped without any squats included; going to hold off on adding them back in until post-bike test.

Calisthenics contributed to feeling derelict last Tuesday-Wednesday; I'm going to do my calisthenics only on non-lifting days, in the early AM as temporally near to the last day's lifting as possible. More MPS/recovery time that way *hand wave*

Airdyne	Intervals	Speed Avg	Distance	Watts Avg	Calories	HR Peak
3:00on/2:00off	1	19.5	0.98	213	47	168
3:00on/2:00off	2	19.8	0.99	219	48	182
6:00on/4:00off	3	19.7	1.99	218	96	194
6:00on/4:00off	4	19.3	1.96	207	92	200
3:00on/2:00off	5	21	1.07	259	57	204

I'll row LISS 20-30min on the off-day afternoons. I'll also add in a lap or two at gentle pace on the track at the city gym (1/6th mile is an odd interval!) as a warm-up, bones and joints permitting. Want to condition the body towards running gently and not be useless or bike dependent ASAP. Something like:

Monday	Dead/OHP/Bike
Tuesday	Cals/Row
Wednesday	Dead/OHP/Bike
Thursday	Cals/Row
Friday	Dead/OHP/Bike
Saturday	Cals/Row
Sunday	OFF

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EDIT:
Old workout logged for reference

20180922	C2 Rower
2k	4k	Distance	Time	Average 500m	Watts Avg	Calories
9:50	19:49	4187	20:00	2:23.3	119	236

20180925	C2 Rower	Warm-up Run:	1/3 Mile	2:59
2k	4k	Distance	Time	Average 500m	Watts Avg	Calories
8:22	16:53	4719	20:00	2:07.8	170	295

No idea why this day was so much better! PR on the 2k and 4k row (the 2k is one of the Eo3 benchmarks I've been hoping to hit), and the warmup run seems to indicate that I can run injury free at that 8:30-9:00 minute mile pace at pretty low effort. Sad to think 2.4k in 11:15 and 10:35 are legitimately years distant in the past at this point.

Rower is freaking sweet, though. Will continue until I'm incapable!

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

EDIT2:

20180926
Lift	Sets and Reps	Weight	Top Set RPE	Rest/RM Rest	Prescription	Workout Length (Lifts/Total)
Deadlift (Double Over)	1x3, 3x5	(265*), 195	8.5	2:00-3:00	5+	0:26:35
OHP	1x3, 3x5	145, 125	8	2:00-3:00	10/0+	0:37:30

Airdyne	Intervals	Speed Avg	Distance	Watts Avg	Calories	HR Max
3:00on/2:00off	1	19.7	0.98	218	47	156
3:00on/2:00off	2	21.5	1.07	276	59	168
6:00on/4:00off	3	18.7	1.88	190	84	160
6:00on/4:00off	4	18.9	1.9	197	87	187
3:00on/2:00off	5	19.9	1.01	225	50	192

Funnily enough, was supposed to hit 255x3 for topset. Added 10s where I should've done 5s. Was concerned when "255" felt @8.5, tried to game myself into believing it was @8 (not a big difference; still caught my attention in the moment). Then on deloading for back-offs, I go... oh shit, that was overloaded. Double at 265's RPE in comparison to today will be a good indicator of how rough the off-day rowing and all this biking has been on fatigue overall.

Bike was a bit fatigued. PR rowing yesterday probably did it. Still not bad numbers, hoping that I don't degrade AGAIN on Friday's bike, at least plateau till each Monday session which will hopefully be a small PR in some way.

#Endorphins!


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

EDIT3:

20180927	C2 Rower	Warm-up Run:	1/3 Mile	2:45
2k	4k	Distance	Time	Average 500m	Watts Avg	Calories
8:21	17:02	4676	20:00	2:08.3	166	290

Another (barely) PR at 2k; 4k was slower, really wanted not to overtax myself today. Didn't do calisthenics as planned, I'm beat from the damned rowing. Might do tomorrow along with lifting, or just scrap till Saturday.

Running extremely short distances makes me feel like less of a shitbag; hopefully my bones and tendons are adapting and not just taking a smaller beating!


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

EDIT4:

20180928->	21080930
Lift	Sets and Reps	Weight	Top Set RPE	Rest/RM Rest	Prescription	Workout Length (Lifts/Total)
Deadlift (Double Over)	1x2, 4x3	265, 205	7.5	2:00-3:00	10+	0:25:32
OHP	1x2, 4x3	157.25, 135	9.5	2:00-3:00	2+/5+	0:34:04
Airdyne	Intervals	Speed Avg	Distance	Watts Avg	Calories	HR Max
3:00on/2:00off	1	20.4	1.04	241	54	188
3:00on/2:00off	2	19.5	1	214	48	200
6:00on/4:00off	3	18.5	1.87	189	82	192
6:00on/4:00off	4	19	1.99	201	90	200
3:00on/2:00off	5	19.8	1	221	49	188

Skipped some calisthenics and lifting got pushed two days. Was really beat Friday to the point of bed at 6:45pm. Woke at 8:30. Jesus!

The press top set was vicious, I'm finding near-peak effort there. Will hone that to singles near future.

Conditioning's going REALLY well, heartrate looks funny for today's intervals because of the big stout I drank before training... alcohol is silly and a poor preworkout lmao

Deadlift keeps feeling easier and easier. Going to post a form check here for top set and one across once I lift at a time of day with adequate lighting!

Consulting with smart folks has led me to think I might need to aim a bit lighter than mere 215BW. We'll see!

Going to migrate to once weekly logging here while I update my Gsheets per session. It updates much faster and I'm not tempted by the call of posting outside my log as often that way

[OrderInChaos]

Didn't log but complied up until about 10 days out from my fitness test, on which I got solid mid-range scores on pushups and curlups and biked the equivalent of an 11:15 1.5mi/2.4km run. I attribute the bike to 1) great music 2) great development work guided by Mu's, brosef's, and asdf's ideas over in the conditioning threads and 3) much higher quality food than previously, even though I went roughly untracked after weigh-ins the week pre-test.

Day before my test I learned I'd been running, rowing, biking, rucking on a fractured 4th metatarsal in my right foot. First time I went to medical circa August 2017 to see about getting it fixed up they gave me an x-ray, said it was inconclusive/fine, sent me on my way with naproxen. Went back with a new PCM, got a bone scan which quickly ID'd the fracture. No running or weight-bearing walks; minimal unweighted walking. Going to lift until it becomes apparent to me that DL or SQ or both are preventing this from healing. Pretty wild to have the same damn fracture for so long.

My lifting cycle ended with a top single DL at 305@8.5 and a top single OHP at 165@9ish. I failed 160x2 once, so "160@10", just a week or two before; I'm not convinced my OHP form is 100% and that maybe I had more layback than desirable at 165. Rating RPE on press seems more variable than DL. I'm close enough to stalling on both that I'm simply inverting my "refamiliarization LP-DUP" from OHP/DL to focus on (HB) back squat and bench. I've got a likely candidate for post-re-LP and hope to get rolling on that in about 4-6 weeks at the latest. Meanwhile, I'll probably do some Swiss bar OHP and SGDL as well as normal lifts for some variety.

I'll be really happy if I can get my e1RMs into reasonable territory before I balance out towards calisthenics and cardio. Something like:

Lift	e1RM
OHP	~180
BP	~280
BS	~315
DL	~350

As for today, 20181112:

HBBS	4x4 135
BP	5x175, 4x4 135
HR Pushup	20
Chins	4
Ab Wheel OR	0
L-Sit Hang 15s	2

I'm blown away how bad the DOMS (or IOMS, immediate onset) was after having not squatted since some HBBS~185x5 and FS~135x5 back in July. I've done a lot of rowing and biking, modest amounts of KB/BW squats in METCONs, but the amount of eccentric stress must've just been negligible. It'll be fun to re-LP and do some squats correctly and with some fitness so I'm not a panting manatee at the end of a workout!

[OrderInChaos]

Made some slight changes to my log, prefer a tidy and readable paper log and a modest little .csv in Sheets to other methods. Adding here and hope to start keeping up with this ~weekly, maybe with some comments each time.

This site is a great place to learn and share.

2018-12-23
BW 247.6	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Chinups	Singles	4	1	BW	1:30	4
2	Lat Pulldowns	Singles	6	1	290	1min	6
3	Roman L-Sit	Abs	4	6sec	BW	1min	4	24s
4	DB OHP (Rehab)	Starr Rehab	10	7-1	2.5-25	1min	33
5	Elliptical	Long Cardio	1	1	L11	N/A	1.95	30min
6	SGDL (First Straps)	Test	3	4	95	2min	12
7	Front Squat (First Straps)	Test	1	8	115	N/A	8
2018-12-26
BW 250.8	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Front Squat	EZ LP	4	4	95	1:30	16
2	Situps	Test	1	32	BW	N/A	32	2:00
3	Pushups	6x25% RepMax	5	10	BW	1:15	50	(PUKE)
2018-12-27
BW 252	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Incline BP	Test	4	4	135	1:30	16
2	Horizontal Row	High Rep	3,2	10,8	120,110	1:30	46
3	Running	Slow Jog	1	1	BW	N/A	1/6th mile	1:26
4	Elliptical	Long Cardio	1	1	L11	N/A	3.1	45min
5	Pushups	3x30% RM	3	12	BW	3min	36
2018-12-28
BW 252	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Running	Slow Jog	1	1	BW	N/A	1/6th mile	1:18
2	Pushups	4x35% RM	4	14	BW	3min	56
3	Lat Pulldowns	Sub-Max Volume	4	8	175	1:30	32
4	Elliptical	Long Cardio	1	1	L11	N/A	Missing	45min
2018-12-29
BW NA	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Lat Pulldowns	Sub-Max Volume	6	4	205	1:30	24

[OrderInChaos]

This month reflects the running I've been doing. Ran a 5k on 26Jan19, 35ish minutes because I was trying to keep my intensity extremely low... first time I've run longer than ~1 mile on real paths (non-treadmill) in years. Lots of treadmill is boosting my confidence and feet/ankle durability.

I aim to run the Paris Mountain 25K this October. A couple more 5k's scheduled through the year as progress-checks, one 10k, one half-mara after the 25K.

2019-01-04
BW 250.6	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Lat Pulldowns	Sub-Max Volume	4	7	190	1:30	28
2	Running	Slow Jog	1	1	BW	N/A	1/6th mile	1:24
3	Elliptical	Long Cardio	1	1	L11	N/A	2	30min
4	Treadmill	Slow Incline	1	1	3.4 4%	N/A	0.85	15min
5	Pushups	3x40% RepMax	3	16	BW	3min	48
2019-01-05
BW N/A	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Bicycle	Slow, Recreation	1	1	N/A	N/A	~8mi	70min
2	Chinups	Singles	5	1	BW	1:30	5
2019-01-06
BW 253.2	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Lat Pulldowns	Intense Volume	5,1	3,1	270,280	1:30	49
2	Single Leg Ham Curl	Test	2,2	4,6	50	1min	20
3	Running	Slow Jog	2	1	BW	N/A	1/6th milex2	2:41
4	Elliptical	Long Cardio	1	1	L11	N/A	1.76	25min
5	Treadmill	Slow Incline	1	1	3.4 4.5%	N/A	1.13	20min
6	Pushups	6x20% RM	6	8	BW	1:20	48
2019-01-08
BW 254.2	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Horizontal Row	Sub-Max Volume	4	6	115	1:30	24
2	Running	Slow Jog	2	1	BW	N/A	1/6th milex2
3	Elliptical	Long Cardio	1	1	L11	N/A	1.6	25min
4	Treadmill	Slow Incline	1	1	3.5 4.5%	N/A	1.16	20min
2019-01-09
BW 252	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	Slow Incline	1	1	3.4 5%	N/A	1.13	20min
2	Running	Slow Jog	2	1	BW	N/A	1/6th milex2	2:31
3	Lat Pulldowns	Sub-Max Volume	6	4	210	1:30	24
4	C2 Rower	Extra Cardio	1	1	L7	N/A	3133M	15min
2019-01-11
BW 253.4	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Lat Pulldowns	Sub-Max Volume	4	8	190	1min	32
2	Running	Slow Jog	3	1	BW	N/A	1/6th milex3	4:01
3	Treadmill	Slow Incline	1	1	3.5 5%	N/A	1.75	30min
4	Elliptical	THR Cardio	1	1	L11	N/A	1.03	15min
2019-01-13
BW 254.2	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Incline BP	Sub-Max Volume	5	4	135	1min	20
2	SGDL	EZ LP	4	4	155	2min	16
3	Running	Slow Jog	3	1	BW	N/A	1/6th milex3	4:03
4	C2 Rower	Intervals	7	15s	L7	N/A	2870M	14min
5	DB OHP (Rehab)	Starr Rehab-ish	7	8,6,4	5-35	1min	44
6	Pushups	5x25% RM	5	10	BW	1min	50
2019-01-15
BW 256.4	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Front Squat	EZ LP	4	4	95	2min	16
2019-01-26
BW NA
1	Running	5k Race - EZ Pace (Avoid Injury)	1	1	BW	N/A	3200M	35:49.39
2019-01-27
BW 250.4	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Pushups	Sub-Max Volume	3	8	BW	1:30	24
2	Treadmill	Test	1	1	7.8,5.5,2.8	N/A	1.5	18:35
3	Horizontal Row	Test	3	20	60	2min	60
2019-01-28
BW 252.6	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Pushups	Sub-Max Volume	3	8	BW	1:30	24
2	Treadmill	C25KW3D1	2,2	1:30, 3min	5.5/2.8	1:30	1.25	18:00
3	Bench Press	EZ LP	6	5	155	1:30	30
4	Front Squat	EZ LP	5	5	95	1:30	25
5	Incline BP	EZ Volume	5	8	95	1:30	40
2019-01-29
BW 254.2	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Pushups	Sub-Max Volume	3	8	BW	1:30	24
2	Treadmill	C25KW3D1.5	2,2	1:30, 3min	5.5/2.8	1:30	1.3	18:00
2019-01-30
BW 249.6	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Pushups	Sub-Max Volume	3	8	BW	1:30	24
2	Treadmill	C25KW3D2	2,2	1:30, 3min	5.6/3.0	1:30	1.32	18:00
3	SGDL	EZ LP	8	3	155	1:30	24
2019-01-31
BW 248.8	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Pushups	Sub-Max Volume	3	8	BW	1:30	24
2	Treadmill	C25KW3D2.5	2,2	1:30, 3min	5.6/3.0	1:30	1.31	18:00

[OrderInChaos]

Start of this month. Have largely remained on track, getting more disciplined and in the habit of running. Lifting is nigh-stagnant with 2nd shift and poor sleep but it's fine as long as BW goes down and running improves.

2019-02-01
BW 249.2	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW3D3	2,2	1:30, 3min	BW	1:30	1.31	18:00
2	Pushups	Sub-Max	3	8	BW	1:30	52
3	Incline Bench	EZ LP	6	5	135	1:30	30
4	Front Squat	EZ LP	4	6	95	2:30	24
5	Bench Press	EZ Volume	5	8	115	1:30	40
6	Goblet Squat	Stretch	3	30s	35	1:30	3
2019-02-04
BW 248.6	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4D1	3,1	3,5	BW	1:30	1.54	18:30
2	Front Squat	EZ LP	5	5	100	0:45	25
3	Pushups	Sub-Max	3	8	BW	1:30	24
4	Running	Slow Jog	1	1	BW	N/A	800M	5:00
5	Pushups	EMOM 1-20	20	8	BW	1:00	~95+Negatives
6	In & Out (Abs)	Abs	3	10,15,15	BW	1:30	40
7	Running	Slow Jog	1	1	BW	N/A	400M	3:20
8	Bench (Smith)	EZ LP	6	5	115	1:30	30
9	Dumbbell IBP	EZ Volume	5	8	30s	1:30	40
2019-02-06
BW N/A	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4D2	3,1	3,5	BW	1:30	1.56	18:30
2	SGDL	EZ LP	8	3	165	1:30	24
3	Pushups	Volume-to-Failure	5,1	12,8(+4Neg)	BW	2:30	68+4Neg
2019-02-10
BW 250	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4D3	3,1	3,5	BW	1:30	1.56	18:30
2	Pushups	Volume Near-Fail	4	13	BW	1:30	52
2019-02-11
BW 250.4	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4D1	3,1	3min, 5min	BW	1:30	1.57	18:30
2	Front Squat	EZ LP	5	5	105	1:30	25
3	Bench Press	EZ LP	6	5	165	1:30	30
4	Incline Bench	EZ Volume	5	8	95	1:30	40
2019-02-13
BW N/A	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Running	2.85mi Indian Run	1	1	BW	N/A	2.85	33:01
2019-02-15
BW N/A	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Bench Press	EZ LP	6	5	165	1:30	30
2	Treadmill	C25KW4D1	3,1	3min, 5min	BW	1:30	1.61	19:00

[OrderInChaos]

Took it easy on everything but running this week. Only did 4 instead of 5 sessions on the treadmill due to some extra shin stresses but feels like they've recovered so far. Flaked on lifting and pushups a bit. Back on 1st shift tomorrow for a while, so the improved sleep will probably reap some benefits! I'm figuring out some reasonable ways to implement tracking via protein+calories. My average BW this week was 248.65, will hope to see that <245 in March and keep momentum on that goal.

2019-02-16
BW 249.6	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4D3	3,1	3min, 5min	5.6/3.0/1%	1:30	1.6	19:00
2019-02-19
BW 247.4	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4.2D1	3,1	3min, 5min	5.8/3.0/1%	1:30	1.64	19:00
2	Pushups	Test	1	31	BW	N/A	31
2019-02-20
BW 249.8	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4.2D1.5	3,1	3min, 5min	5.8/3.0/1%	1:30	1.64	19:00
2019-02-21
BW 247.8	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4.2D2	3,1	3min, 5min	5.8/3.0/1%	1:30	1.64	19:00
2019-02-22
BW N/A	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW4.2D3	3,1	3min, 5min	5.8/3.0/1%	1:30	1.66	19:00

[OrderInChaos]

Missed some days and did basically nothing but running, but the 5+ minute improvement at 5k was well worth it. If I'm able to make half that progress in the next six weeks (26JAN-9MAR was a 5:10 improvement) down to ~28:00 range, I will be more than happy.

I'm confident I can add more benching to this Couch to 5k double-volume thing I'm running, and probably modest deadlifting. I'll try squatting lightly to see what happens, and whether it's tolerable in context of or beneficial to the running goals.

2019-02-25
BW 242.7	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW6D1	2, 1	5min, 8min	5.8/3.0/1%	3min	2.05	0:24:00
2	Bike Ride	Distance/Rec	N/A	N/A	N/A	N/A	7mi	~1.5hr
3	Pushups	Fartlek/interspersed	7	18x2, 13, 9, 14, 8, 15	BW	3-5min	95	~30min
4	Flutterkicks	Fartlek/interspersed	4	1 minutes (~100 kicks)	N/A	3-5min	4min	~20min
2019-02-26
BW 246.0	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW6D1.2	2, 1	5min, 8min	5.8/3.0/1%	3min	2.05	0:24:00
2019-02-27
BW 247.6	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW6D2	2	10min	5.8/3.0/1%	3min	2.09	0:23:00
2019-03-05
BW N/A	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW6D1	2, 1	5min, 8min	5.8/3.0/1%	3min	2.04	0:24:00
2019-03-07
BW 247.8	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Treadmill	C25KW6D2	2	10min	5.8/3.0/1%	3min	2.09	0:23:00
2019-03-09
BW N/A	Exercise	Description	Sets	Reps	Load	Rest	Distance/Total Reps	Time
1	Running	5k Test - Moderate Pace (Avoid Injury)	1	1	BW	N/A	3200M	30:31.15

[OrderInChaos]

Haven't logged jack since March, but have been fairly consistent with first: GZCLP with slight mods - can't OHP, strapped front squat because even high bar fucks with my (rotator? torn labrum? supraspinatus?) almost as bad as OHP does. Was working on cable rows and pulldowns for the "T3". Work schedule went from 4 on, 3 off and 8-hour days to a 14 days rotation, 7 days worked, 12-hour days no gap/PT break.

I started Nuckols' Average to Savage 2.0, I was messing with the 4 day split but with the new work it wasn't happening, and am 3 weeks into the 2-day variant. I like the rep ranges a lot better than the 12-15ish stuff on main lifts from ATS1. I've been following the slow ass progress (for my low level) baked into the spreadsheets because I'm severely dieting and really my top goal is to avoid injurying myself with a fucking barbell ever again.

I'm concerned my squat and deadlift are hindered by over-extension and fucky APT/butt wink, respectively, after reading the below post from Hanley in a thread by timelinex. Cannot continue to [x] with the mechanics I display... Looking to film form checks in the next few sessions to see if that's the case. If it's really bad, I'm considering inverting the Nuckols chronology for a lifter (Beginner: learn the lifts decently and do them a while, get a bit stronger, do some kinesthetic awareness work like odd calisthenics and unilateral stuff -> Add a bunch of bodybuilding bro work to learn mind-muscle and get extra yoked while continuing main lifts -> cycles of specificity and growth/advanced/not my concern RN) | instead of main lifts, which my back could be leading down a bad path, just doing leg press and some kind of RDL to get stronger and a little less likely to completely fuck up the squats and floor deads later on would be the idea, some room for bodybuildering certain muscles and adding unilateral here and there.

Being fat and mandatory-sedentary 42hrs a week suck

You cannot continue to deadlift with the mechanics you display ... as reps progressed, your lumbar extension went from okay to not-good. The problem isn't limited flexibility, or you wouldn't have achieved the extension on the first rep. You're struggling with volitional control of your erectors and trunk bracing.

[Hanley]

below post from Hanley in a thread by timelinex.

Jeez. I'm usually not a mechanics nazi. I'm honestly surprised I wrote that. Maybe don't pay too much attention to that old post of mine.

[OrderInChaos]

not a mechanics nazi

That's exactly why I esteemed it pretty highly after searching and fretting about APT... and then yesterday about 16 hours later had a good higher intensity FS session of 4's and surprisingly good conv. DL for sets of 8, without thinking too much about either.

Evidence to me in favor of 1) concise, comprehensible (self) cues 2) not overthinking shit

Thanks for dropping by this silly log!

[OrderInChaos]

Fit in my damn Best Belts 4" for the first time since 2015 today! Squatting belted is weird. Going to not worry about it for a while because it seems to mess with my front squat mechanics at least a bit... perhaps better to save it for a few low rep sets a week until I get used to it.

I drifted from Average to Savage 2 recently because the 2 day has 4 main lifts, no back work (lose the back slots on less than 3 day), and those days were just a bit long and I was wanting more work per week, and room for pullups-work. I planned to hit at least one lift during my rotating work week... nope. Going to simplify but keep some GNuck-ish ideas, and stick with two days/wk on this cut per Lyle for the last 2 weeks of RFL. Drawing the simplicity inspiration from @broseph's 5x5 and the rep schemes from programs I've messed with lately.

D1: (sets x reps)

• Bench for 3-5x5
• Squat for 3-5x7
• Something Lats

D2:

• Incline for 3-5x5
• Dead for 3-5x7
• Bench for sets of 6-15
• Pulldowns/Pullups

I'll rotate which lift gets the 5 reps v 7 reps each week, maybe I'll cycle reps like recent programs (5/7 4/6 3/5, or some 8s), maybe ramping sets, top @8 and back offs, whatever. Just to get some upper+lower 2x/wk relatively heavy. Really excited about diet progress so plenty happy with less than aggressive lifting for now.

Basically omitting any work in the higher reps, "GZCL T3"/"muscle building junk work" range aside from unit PT/pushups/knee raises/etc., but if anyone's reading this and there's compelling evidence against that notion, please drop it here! I miss reps which is why I'm squatting and DL'ing the 7s

[OrderInChaos]

Trying logging again as a compliance tool. I suck at logging more than lifting consistently, but not working makes lifting harder amazingly lol.

Weeks look like this, recently was doing more 2 and 3 per week lifting but liking the ability to tolerate more running with a modest 4-day split versus stacking lifting and running into completely separate days.

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
BP+DL	SQ/LegP + Pulldowns/Chins	Stretch	BP+DL	SQ/LegP + Pulldowns/Chins	Long/Trail Run	Stretch
Fartlek/Fun Run	Short Calisthenics + Run	OFF	Fartlek/Fun Run	Short Calisthenics + Run	Long Calisthenics	Off

Percents and stuff for near future

Week	Sets/Reps	Percent (TM)	BP	DL	FSQ	Leg Press	Pulldown
17Nov	4-5x5	80 (72)	150	205	140	315	210
24Nov	5-6x5	75 (67.5)	140	195	130	275	195
1Dec	4-5x4	85 (76.5)	160	225	145	315	220
8Dec	3-4x3	90 (81)	170	235	155	330	235

17 November:

Exercise	Weight/Distance	Reps/Time	Sets	Comment
Bench	150	4	5	39:40 for all BP/DL warmups, lifting
Deadlift	205	4mi	5
Run	4	51:05	7.5 (8 stops with calisthenics)	6min interval
Burpees	BW	8	4	A
Pushups	BW	10	4	B
Squats	BW	10	2	B1
Walking Lunges	BW	10 per leg	2	B2

[iamsmu]

Trying logging again as a compliance tool. I suck at logging more than lifting consistently

Something like 4 or 5 posts back you were complaining bout a metatarsal fracture that you had for a year. (I broke the 5th one once trying to swat a fly. I think I was drunk. It healed. Sometimes these don't . . . .) Then I noticed that the post was from almost two years ago. I guess it healed.

[OrderInChaos]

Something like 4 or 5 posts back you were complaining bout a metatarsal fracture that you had for a year. (I broke the 5th one once trying to swat a fly. I think I was drunk. It healed. Sometimes these don't . . . .) Then I noticed that the post was from almost two years ago. I guess it healed.

My body can be a . I thought I was free and clear but it sparked back up in August/September just before that 25k! Followed some less-than-stellar advice from a military CSCS and did interval work (40-60-80yds for RPE10 on grass) that really beat it up. Amazingly on the 25k itself had no issues at all, despite all the granite and roots and ascent/descent.

It was a hairline-y almost-fracture but I'm convinced there was probably some tendon/soft tissue nonsense accompanying, because it seems odd a refractured bone would produce same symptoms in the exact same spot. The general increase in time on pavement and mileage at 9:45-11:00/mile pace have been remarkably helpful. I've started reintroducing hard running via 'aerobic intervals', more in the 2:30-6:00@"Hard run" than true sprints, lots of recovery between sets.

I'm sorry to read about your woes, man, is deadlift basically the only barbell thing you can do along with some basic calisthenics?

[OrderInChaos]

Good day today, fast session lifting and great run weather. Great tunes too:

HolstShow

Will probably divide volume between lat pulldowns and band pullups and front squat and leg press near future, feels good to work the muscles pretty hard with minimal skill involved right now.

Exercise	Weight/Distance	Reps/Time	Sets	Comment
Lat Pulldowns	210	4	5	29:02
Leg Press	315	4	5
Read Jog/Walk	3.9mi	45:00	(13/2)x3

[augeleven]

I love me some Holst.