Kong's Gettin' Hodge

[KDW]

Single leg RDL: 85X8 85X8 85X8 each leg. I think I will nudge this up a little next time. It is getting really easy again.

SQ: 355X6 375X6 395X6 415X6 415X4
The first three sets were supposed to be rpe 6,7,8 respectively. They were lower. I don't think I hit a 7 on those first three sets. The the last two sets were supposed to be repped out till RIR 2 with supposedly RPE 8 weight. So I guessed at 415, and I was pretty dang close except maybe I could've done more because I started to feel pain at that point. Then on the last set, the weight actually felt lighter than the first time with it, except on rep three I felt a little pain and then on rep 4 I felt a lot more pain and I racked it. So now, I'm thinking should I just not breach RPE 7? I will throw that idea to coach and see what he says. I think the answer is yes because I trained for 3 years not going above RPE 7 except for very specific cases and progressed tremendously, and even though that may be crazy, it worked really well for me.

BB rows: 185X7 200X7X3 strict af
This time I did these from the floor instead of from a 1 inch mat. I figured it will get me used to being in the position I will be in for SLDL when I start doing them this weekend.

Preacher curls: 25X10 25X10 25X10 each arm.

Rearranged the gym...just because.

[KDW]

Trusting the process is so important. It is also important to remember other setbacks in the past that I've overcome and the amount of time it took to do that. I trust in the process, and from this point, I'm going to do everything reasonably within my power to make the process work as efficiently as I can.

I say this because last night I decided to go see Captain Marvel pretty late instead of getting a good night's sleep in prep for today's workout. LOL. I did it to myself. I could've waited till today or even tomorrow but I got peer pressured and fell for it. But you know what I loved the movie so it is what it is.

DL: 355X4 385X4 405X4 435X4...All of these were relatively easy, and my form was really good....but I could tell I didn't have the juice. I didn't have dat drip today. I did an RiR set with 405 at the end and only got 3 before pain set in.

BP: 315X6ez, 345X6ez, 365X6 drip gone, 345X6 ok, 350X6 getting better again, 355X8 RiR2 drip lost again.

Gonna make some big changes next week on the "other" things (sleep, nutrition, water intake, etc.) and honestly, I think I can increase the drip level.

[KDW]

Stiff Leg DL: 135X7 185X7 225X7 275X7 305X7 335X7
This one movement will be the thing that fixes me hip. Every single rep forced that thing to function the way it should. I could feel the junkie hip get restored with every set.

Kneeling Press: 190X6X2 200X6X3...pretty standard

3-1-3 Tempo Squats (staying very strict with the tempo...using seconds and not just a count in my head): 185X5X4...glutes and quads set ablaze. Goal here is to try to achieve perfect form on every rep while not going faster than the ticker.

One arm cable tricep extensions: 25X10X3 each arm

One arm cable bicep curls: 25X10X3 each arm

[KDW]

Had a good squat day today!
Single Leg RDL: 90X8X3 each leg

Squat: 315X5 355X5 385X5 415X5 430X5 430X5
Everything smooth and no out of control pain. When I felt pain it was fleeting and momentary and also felt completely controlled by how tight I was when I hit the hole. So, I just got tighter. Going heavier also helped with the getting tighter thing. Maybe that SLDL is the golden ticket after all. Best squat day in a while.

High Cable Rows (single pulley): 90X6 115X6 135X6 160X6 160X6 160X6*
*This set I used the lat pulldown bar. Every other set I used the ropes but by the second to last set, my pinkies were getting crushed with the rope so I switched to the lat pulldown bar...which I think was better actually. I will use that next time for all sets. I get more scapular movement with the bar than with the ropes.

[KoolaidMannn]

I’m gonna buy you a mag grip handle for Christmas so you can hit all the angles @KDW

[KDW]

That'd be hodge @KoolaidMannn

[KDW]

Deadlifts: 315X4 355X4 385X4 415X4 445X4 445X4
Slight improvements today here with some pain but less than last week.

Bench Paused: 315X5 345X5 365X5 365X6 395X5 ... 405X5 385X7
The "..." is for that period of time where my hamstrings kept cramping up for no goddamn reason which led to my last two sets being way harder than they should've been. Either way, this was the heaviest bench day in quite a while and I think if I can avoid getting cramps theres A LOT more there. Just gotta keep "staying in the pocket" and "putting in that work".

[KDW]

3-1-3 Tempo Stiff Legged Deadlift: 135X7 185X7 225X7 275X7 275X7 275X7
First time doing these with the tempo on 'em. These were amazing. Everything about this movement is magical.

Kneeling Presses: 175X7 185X7 195X7 205X7
I guess I recovered pretty well from Friday's tricep blitz on bench.

5-2-0 Tempo Squats: 185X5 185X5 205X5...very strict on the timing using timer, and also only perfect reps allowed...quick tune up for Tuesday's squats.

[KDW]

Hodge one today!

Single leg RDL: 90x8x3 sets each leg
These really highlight that tendinopathy but also and more importantly, provide a really good warmup for it too.

Squats: 315x5 365x5 395x5 425x5 440x5 440x5
On the lighter sets, the only pain felt was the expected warm up pain which went away by the end of the set with 365. There was no pain until the last set which was mitigated by getting even tighter. Pain levels stayed below 3 out of 10. Big win. All sets were very smooth and in the groove.

Cable Rows: 90x7 125x7 125x7 145x7x4 sets.
Nice big pumped up back.

[KDW]

Less hodge today.
Tuesday we had a massive re-org at work. I went from being the lead of a 5 sometimes 6 person team to becoming the lead of two 10 person teams. I am now responsible for a much larger scope of work and literally, I did not sleep Tuesday night after squatting. I think the anxiety of it all probably contributed to the hodgeness of Tuesday's workout because I tend to "exude greatness under pressure" (LOL) and then I burn out to complete shit the next day. My sleep quality was horrendous all week. I worked many a late night this week and did a fair amount of work at home pretty late at night. On top of that, I had training in Crucial Conversations this week which makes me feel as if my manager knows that I'm going to have to deal with some really difficult situations with these two new teams. So part of me is like "Wow they trust me with this!" and the other part of me is like "Fuck they trust me with this?" Anyway, stress has been high. Sleep has been low. I've been keeping up with a good protein intake and adequate hydration all week. I think that's what helped me to not completely tank but hey, life is life. I guess going from 5 people under me to 20 is kind of a big PR. So hey, I'll take it. Here was today's training:

Deadlift: 315X4 315X4 345X4 375X4 405X4 415X4
I didn't have the juice today and it took me a while to turn these hips on; so I took what was there and moved on. The top set probably had about 4-5/10 pain on the last rep, every other set was minimal pain. I expected the decrease in performance based on how this week went. However, I'm content with the fact that the decrease wasn't tremendous like it would have been in the past when I didn't really monitor the outside factors as closely.

Bench Paused: 315X4 345X4 375X4 405X4 410X4
Bench went amazingly better than last week but keep in mind that my total tonnage was lower today and I also didn't get any cramps today. Based on last week's numbers (even with the cramps), I should've been able to do more today; however, based on how the week went, it was important to manage my expectations. I took what was there. The good news is that I'm still loving the closer grip and my lockout strength is way better than it had been in the past.

[KDW]

SLDLs: 135X7 225X7 315X7 335X7 335X7
Probably should've warmed up more here because the last set felt easier than the 225 set. Maybe next time I'll throw a 275 set in there on the work up.

Kneeling Press: barX4 95X4 135X4 165X4 195X4 205X4 215X4 225X4 230X4
Nothing to say. I had 4's so I just saw what it do...and it did the dang thang.

3-1-3 Tempo Squat: 175X5 205X5 225X5 240X5
Perfect reps only. No back angle shifts. No hip shifts. No cheating the timer. Burn baby burn. Disco Inferno. Burn that mother down.

Circuit:
Face Pulls: 3 sets
Tricep Extensions: 3 sets
DB curls: 3 sets

[ChrisMcCarthy1979]

Pleased to hear about the "Promotion", sorry to hear it's a bunch of Stress....you've got this though...

[KDW]

Pleased to hear about the "Promotion", sorry to hear it's a bunch of Stress....you've got this though...

Thanks Chris. I’m always exhausted but i still enjoy my training. Now I have the added benefit of getting away from the jungle at work.

[KDW]

Single leg RDL: 50x8x3 each leg
Went lighter here bc I’m slowly getting rid of the training wheels. I want to do these free standing and without support for balance as an added challenge. Getting close with the right leg and i think i can progress quickly with the left.

Squats: 135x4 185x4 225x4 275x4 315x4 365x4 400x4 430x4 455x4
Heaviest I’ve gone in a while. Reps were grooved really well. There was zero pain on every set. Actually i started these really not thinking today was going to go well which is why my warmups were plenty. I really thought that today would top out in the 300s somewhere based on how tired i was and some stomach issues i was dealing with earlier. But how i felt was apparently a lie today. Took what was there and this time it was much more than i expected.

Barbell Rows strict as hell: 135x7 155x7 175x6 195x6

[KoolaidMannn]

Those squats were beautiful today Kong!

[KDW]

Those squats were beautiful today Kong!

Thank you my friend! Now if I could just get the deadlifts clicking.

[KDW]

Deadlifts: 135X15 225X5 315X4 365X4 395X4 415X4 425X2.5 (surprise ab cramp on the 3rd rep) 425X4 (ab cramp on the last rep which made it slow down A LOT)...then I just stopped because the likelihood of cramping whilst bracing was just too high and I don't need more pain.

Bench Paused: barX20 135X10 225X3 275X3 315X3 355X3 395X3 425X3 425X3
When you can't deadlift 425 without pain, bench it like a boss. No cramps on bench. I don't get these cramps. I thought for sure they'd continue into bench...but I guess I should be thankful that they didn't. I have a theory that maybe that's how my body responds to the female cycles going on in my house.

[KDW]

Sunday 3/31/2019
Had to rush through this really early on Sunday after I woke up due to plans with the wife for the rest of the day.
3-1-3 Tempo SLDL: 275X7X3 rough
Kneeling Press: 190X6 190X6 205X6 205X6 hodge
5-2-0 Temp SSB squat: 185X5 205X5 205X5 perfection only

Today 4/2/2019
Single leg deadlift: 50X8X3 each leg...I ended up doing it without holding on for balance on the right leg for two sets. On the left leg, I still held on but for less and less percentage each rep. I did about 3-4 reps without really holding on during the last set with the left leg.

Squat: lots of warm ups between 135 and 315..then 365X4 405X4 435X4 445X4..pain onset on last couple reps 445X1..stopped due to pain
Just went the going was getting fun, the stress of life and other things slow it down. I think this will just be a blip in time though. The main thing is that I recognized the stopping point and didn't push beyond that. Weights were feeling light though.

Cable Rows: 135X7 150X7X4 sets

[BostonRugger]

barX20 135X10 225X3 275X3 315X3 355X3 395X3 425X3 425X3

I had to double check and confirm that these loads were indeed for Bench. Strong work!

[KDW]

barX20 135X10 225X3 275X3 315X3 355X3 395X3 425X3 425X3

I had to double check and confirm that these loads were indeed for Bench. Strong work!

haha...yeah, I am getting close to that holy grail of 500.