Almost no lifting. Primarily running and grip.

[hector]

Right before Covid I was prescribed a sleep study to check for sleep apnea. Then with covid shit got crazy and I never did it.
Should probably do it now. I write off my legs always being sore to the cardio I do. But that probably isn't it.

I'd never heard of this correlation before. I might have to look into it.

My assumption is that sleep apnea leads to substandard recovery, substandard recovery leads to compromised gains and DOMS.
I dont know the extent of these factors, could be off. I know that when I work a lot and miss sleep, recovery suffers. So I'm guessing this relationship makes sense.
OTOH, lots of lifters probably have unmanaged sleep apnea and are strong and lifting at a high level. So maybe I'm overestimating the impact.

[hector]

Wed 09 NOV 2022

Main
Straight Bar Deads: 415 x 3s x 5r
Straight Bar Deads: 315 x 6 x 6
Bench: 260 x 5 x 5
Bench: 225 x 6 x 6
T-Bar Rows (close grip): 200 x 5s x 8r

Tonnage
Deads: (6,225 + 11,340) = 17,565
Bench: (6,500 + 8,100) = 14,600
T-Bar Rows: 8,000
------------------------------------------------------
Total: 40,165

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

Sweet! Been a minute since I broke 40k in tonnage.
Short on time tonight. Didnt get in chins or reverse hyper. Fuck it. I punched the ticket.

Im thinking my new, long term, irresponsible goal will be to buy some Pepin adjustable dumbbells. The HD model with the fat grips.

[hector]

Friday 11 Nov 2022

Main
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 225 x 6 x 6
T- Bar Rows: 200 x 5s x 8r

Aux
Scapular Chins: 5s x 12r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 6,500
Bench: (6,500 + 8,100) = 14,600
T-Bar Rows: 8,000
----------------------------------------------------
Total: 29,100

##########-#############

Wanted to go hard AF today, balls to the wall.
But I got sick. Again. F.
I used to go quite awhile without getting sick. Not sure what's happening.

[hector]

Sunday

Elliptical: 31 min, 450 calories


I usually forget to record my cardio here. Which is unfortunate, since this is a couch-to-5k log. Anyway, ran a turkey trot the other day. Poorly organized, local fundraiser. Raised momey for a friend's church. Just under 5k. Felt great.

[hector]

Monday

Bike Erg: 45 minutes

[hector]

Tuesday 15 Nov 2022 (still sick, nothing ambitious)

Main
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 225 x 6 x 6
T-Bar Rows close grip: 200 x 5s x 10r
Ssb Good Mornings: 160 x 5s x 10r

Aux
EZ Curl: 100 x 3s x 8r
EZ Curl: 85 x 3s x 8r
Scapular Chins: 5s x 12r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 6,500
Bench: (6,500 + 8,100) = 14,600
T-Bar Rows: 10,000
Ssb Good Mornings: 8,000
EZ Curl: (2,400 + 2,040) = 4,440
-------,-,------------------------------------------
Total: 43,540

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

Still sick. Kept workout light. Can't wait to feel better.

[hector]

Thursday Night

Main
Ssb Squat: 270 x 5 x 5
Ssb Squat: 240 x 5 x 5
Bench: 270 x 3s x 5r
Bench: 240 x 7s x 5r
T-Bar Rows: 200 x 5s x 10r

Aux
EZ Curl: 75 x 3s x 10r
Skull Crusher: 75 x 3s x 8r
Scapular Chins: 5s x 12r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (6,750 + 6,000) = 12,750
Bench: (4,050 + 8,400) = 12,450
T-Bar Rows: 10,000
EZ Curl: 2,250
Skull Crushers: 1,800
-----------------------------------------------------------
Total: 39,200

########################-#-#

Good times.

[hector]

Monday 21 Nov 2022

Main
Ssb Squat: 270 x 5 x 5
Ssb Squat: 240 x 5 x 5
Bench: 275 x 5s x 3r
Bench: 225 x 7s x 6r
T-Bar Rows (close grip): 200 x 5s x 10r

Aux
Scapular Chins: 5s x 12r
Hanging Knee Raises: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (6,750 + 6,000) = 12,750
Bench: (4,125 + 9,450) = 13,575
T-Bar Rows: 10,000
----------------------------------------------------------
Total: 36,325

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

Between the Hanging Knee Raises and the Scapular Chins I'm getting some decent grip work and a great back and shoulder stretch.

[hector]

Wed Night (Thanksgiving Eve)

Main
Trap Bar Deads: 400 x 6s x 5r
Bench: 250 x 8s x 5r
T-Bar Rows (close grip): 200 x 5s x 10r

Aux
Reverse Hyper: 160 x 5s x 10r

Tonnage
Trap Bar Deads: 12,000
Bench: 10,000
T-Bar Rows: 10,000
--------------------------------------
Total: 32,000

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

Skipped Scapular Chins and Hanging Knee Raises because hands were beat up from Trap Bar Deads.

Got off work 3 hours early today. Thought about staying anyway to do another chapter in my computer science book. Fuck, my life is boring.

[hector]

Friday 25 Nov 2022

Main
Ssb Squat: 270 x 5 x 5
Ssb Squat: 240 x 5 x 5
Bench: 270 x 4s x 5r
Bench: 225 x 8s x 6r
T-Bar Row (wide grip): 200 x 5s x 10r

Aux
Scapular Chins: 5s x 12r
Reverse Hyper: 160bx 5s x 10r

Tonnage
Ssb Squat: (6,750 + 6,000) = 12,750
Bench: (5,400 + 10,800) = 16,200
T-Bar Rows: 10,000
----------------------------------------------------------
Total: 38,950

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

Had planned to go harder, get some arm work in. Time ran short. What was supposed to be a more hard-core workout came up short, ended up being a regular workout. Not bad.

[hector]

Saturday Morning

40 min bike ride.

Overhead Press: 135 x 6 x 6

Would be nice to get in some grip work this afternoon.

[hector]

Sunday Morning

Bike Ride: 40 minutes

Bench: 300 x 1 x 1

[hector]

Monday 28 Nov 2022

Main
Ssb Squat: 280 x 5s x 3r
Ssb Squat: 240 x 5 x 5
Bench: 280 x 5s x 3r
Bench: 240 x 5 x 5
T-Bar Rows (wide grip): 200 x 5s x 10r

Aux
Ssb Good Mornings: 150 x 5s x 10r
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,200 + 6,000) = 10,200
Bench: (4,200 + 6,000) = 10,200
T-Bar Rows: 10,000
Ssb Good Mornings: 7,500
------------,---------------------------------------------
Total: 37,900

#######-##@#######@@----###

Fuck.
Bench triples were in the 290s a few months ago.
Then I traveled for work a bunch, got sick a few times, missed sessions, and here I am back at 280.

On the bright side, after closing a session with Reverse Hypers and Scapular Chins, my back and shoulders feel amazing.

[hector]

Wed 30 Nov 2022

Main
Trap Bar Deads: 400 x 5 x 5
Bench: 250 x 8s x 5r
Bench: 200 x 2s x 10r
T-Bar Rows: 200 x 6s x 10r

Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Trap Bar Deads: 10,000
Bench: (10,000 + 4,000) = 14,000
T-Bar Rows: 12,000
-----------------------------------------------------
Total: 36,000

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

Thought I would bench 5 sets of 200 x 10. But I'm deconditioned so that any rep after 5 or 6 feels heavy. Got 2 sets in before calling it. Maybe more sets next time. No idea what the useful training effect of backoff sets of 10 would be, just inspired to do more tonnage after reading Renascent's last bench session.

Current thinking is that Wed sessions I'll go easy. Lighter weight, no SSB Good Mornings, etc. That was the theme today. Other part of the plan is to go a little harder on M and F.

[alek]

I'm getting one of those PowerBreathe apparatuses as a holiday gift this year. I'll let you know how it goes, and I may log it; we'll see.

[hector]

I'm getting one of those PowerBreathe apparatuses as a holiday gift this year. I'll let you know how it goes, and I may log it; we'll see.

F yeah!!!!
They're a little pricey, but I'm strongly considering getting one also.
Can't wait for your review!

[alek]

I'm getting one of those PowerBreathe apparatuses as a holiday gift this year. I'll let you know how it goes, and I may log it; we'll see.

F yeah!!!!
They're a little pricey, but I'm strongly considering getting one also.
Can't wait for your review!

I didn’t get the fancy one from the paper, but it was still $70 on Amazon. It’s this one:

POWERbreathe - Breathing Exercise Device, Breathing Trainer and Therapy Tool to Strengthen Breathing Muscles and Help Lung Capacity, Handheld Inspiratory Muscle Trainer - Green, Light Resistance https://a.co/d/8kkLfHI

I went with the light resistance one, and I plan to “stronglifts” my way through it. If I max it out, I think I’ll offer it to my MIL since she has high BP and get the next one.

[hector]

Friday Night Lifts

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 250 x 8s x 5r
T-Bar Rows (wide grip): 200 x 6s x 10r

Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: 10,000
T-Bar Rows: 12,000
-------------------------------
Total: 32,500

########@@##@@@@#######

Instead of noting when I end sessions short, I'll note when I actually do all my prescribed lifts. Less to write that way. Obviously, and possibly violating the previous two sentences, I didn't get all my lifts done tonight.

Life got busy this week and I missed my 2 biking sessions. Upside is that as a result my legs were a little stronger last night and I could squat a little heavier, 300 instead of the normal 260 or 280.

Also, I've talked about this sort of progress before, but that won't stop me from bringing it up again.
Tonight I benched 250 x 8s x 5r. A year or two back you might have seen my logs record a session of benching 250 x 5 x 5. So that would look like near zero progress.
What's not written is that a year or two back there would have been 5 minutes between sets of thay 250 x 5 x 5. Last night the first 6 sets all had 2 minutes between sets. Also, bar speed was much faster last night than a year ago.
I don't measure bar speed. I don't note breaks between sets. But this is still progress of a sort.

[cgeorg]

Also, I've talked about this sort of progress before, but that won't stop me from bringing it up again.
Tonight I benched 250 x 8s x 5r. A year or two back you might have seen my logs record a session of benching 250 x 5 x 5. So that would look like near zero progress.
What's not written is that a year or two back there would have been 5 minutes between sets of thay 250 x 5 x 5. Last night the first 6 sets all had 2 minutes between sets. Also, bar speed was much faster last night than a year ago.
I don't measure bar speed. I don't note breaks between sets. But this is still progress of a sort.

It's fantastic progress in my opinion. Everyone has their own goals, but the guy who can help you carry furniture around for 30 min without a break is a lot more useful than the guy who can carry each piece by himself with a 10 minute rest in between.

Hell even if you're doing it alone, it's a lot nicer to get it all done quickly.

[hector]

Also, I've talked about this sort of progress before, but that won't stop me from bringing it up again.
Tonight I benched 250 x 8s x 5r. A year or two back you might have seen my logs record a session of benching 250 x 5 x 5. So that would look like near zero progress.
What's not written is that a year or two back there would have been 5 minutes between sets of thay 250 x 5 x 5. Last night the first 6 sets all had 2 minutes between sets. Also, bar speed was much faster last night than a year ago.
I don't measure bar speed. I don't note breaks between sets. But this is still progress of a sort.

It's fantastic progress in my opinion. Everyone has their own goals, but the guy who can help you carry furniture around for 30 min without a break is a lot more useful than the guy who can carry each piece by himself with a 10 minute rest in between.

Hell even if you're doing it alone, it's a lot nicer to get it all done quickly.

Thank you! And I agree 100%!!!