Daily training. Annual improvements.

[hector]

Wed

Main
Trap Bar Deads: 405 x 5 x 5
Bench: 260 x 1 x 1
Bench: 225 x 5 x 5
Bench: 160 x 5s x 10r
T-Bar Rows (close grip): 200 x 5 x 5 (PR!)
T-Bar Rows (wide grip): 180 x 5s x 8r

Aux
Skull Crushers: 85 x 5s x 8r
EZ Curls: 85 x 5s x 8r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Trap Bar Deads: 10,125
Bench: (260 + 5,625 + 8,000) = 13,885
T- Bar Rows: (5,000 + 7,200) = 12,200
Skull Crushers: 3,400
EZ Curls: 3,400
--------------------------------------------------------------
Total: 43,010

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

Hump day.

I hit 200 back when I was using the rack t-bar row attachment. Once I bought an actual t-bar row machine I had to go lighter, it's more difficult. So, I'm glad to be hitting 200 again. Actual, if not nominal, progress.

[hector]

Friday is the Day I Go Full Moron

Main
SSB Squat: 260 x 3s x 5r
Bench: 225 x 8s x 5r
T-Bar Rows (close grip): 200 x 6 x 6
T-Bar Rows (wide grip): 185 x 6s x 8r

Aux
Psoas Curl: 60 x 6 x 6
Scapula Chinups: 3s
Overhead Press: 100 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 3,900
Bench: 9,000
T-Bar Rows: (7,200 + 8,880) = 16,080
Overhead Press: 2,500
-----------------------------------------------------------
Total: 31,480

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

Went light on squats for two reasons.

(1) legs were fried from doing lifting and bike all week

And

(2) I'm considering training for some kind of distance running event. Beyond stupid. But every couple years I get this urge. Maybe I'm a moron. Or maybe this time it will work out differently. And well!!

Couldn't figure out a good way to work the running into my schedule. Going to see how running tonight goes, after a lifting session, maybe get a better idea about how to balance competing training priorities.

Also, did some Overhead Press today. Light. Hoping it will do something for shoulder rehab. My injured shoulder got fatigued quickly from Overhead Press. Here's to hoping thay fixing my shoulder is as simple as overhead pressing lightly and regularly.

Update: Did my first run tonight. 1 mile. Fucking horrible. And great.

[augeleven]

(2) I'm considering training for some kind of distance running event.

palpatinenods.gif

Slow and steady with lots of walk breaks has helped me with consistency without injuries. Not so much with speed though.

[hector]

(2) I'm considering training for some kind of distance running event.

palpatinenods.gif

Slow and steady with lots of walk breaks has helped me with consistency without injuries. Not so much with speed though.

Great minds think alike! I actually took a walk break during my 1 mile run last night to walk up a hill. You'd think 1 mile would be too short for a walk break, but I worked it in!

[hector]

Saturday is an Off Day

Bike Erg: 50 minutes

[hector]

Sunday Morning is an Off Day

Bike Erg: 60 minutes

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

Going to do some sort of endurance event. Need to iron out exactly when and what.
For now I'm prioritizing cardio higher. Making it a point to do cardio 6x/week.
Hopefully, since I'm so rotund, I'll see performance increase since not oy will respiration/local-endurance/other-factors all improve, but as I lose weight the whole moving thing will become a smaller ask of my body.

[augeleven]

Hell yeah.

[hector]

Hell yeah.

Thanks, Augeleven! I'm pumped too.

[hector]

Monday is the 4th of July

AM: Cardio
Bik Erg: 25 minutes

PM: Lifting

Main
SSB Squat: 260 x 5 x 5
Bench: 225 x 10s x 5r
T-Bar Rows (close grip): 200 x 6 x 6
T-Bar Rows (wide grip): 185 x 6s x 8r

Aux
Psoas Curls: 60 x 6 x 6
Overhead Press: 100 x 6 x 6
EZ Curls: 85 x 6s x 8r
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 6,500
Bench: 11,250
T-Bar Rows: (7,200 + 8,880) = 16,080
Overhead Press: 3,600
EZ Curls. 4,080
-----------------------------------------------------------
Total: 41,510

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

First two-a-day in a long time.
Feel beat up now. But also great.
Overhead Press deliberately light. 100 is about the threshold of what my shoulder can handle for now. Ditto for light bench weight.

[hector]

Tuesday is an Off Day

Run: 3.3 miles, 45 minutes
BikeErg: 30 minutes

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

Hot as dick yesterday. High 80s and humid.
Came home from work and ran/walked a 3.3 mile loop. Kind of amazed at how slow I was. But felt great to sweat so much and exhaust myself.

Around 11pm I got in a quick 30 minutes on the bike erg.

2-a-days for the win!!!!

[hector]

Wed is Hump Day

SSB Squat: 260 x 5 x 5
Bench: 235 x 5 x 5
Bench: 160 x 5s x 10r
T-Bar Rows (close grip): 200 x 6 x 6
T-Bar Rows (wide grip): 185 x 5s x 8r

Aux
Psoas Curls: 60 x 6 x 6
Overhead Press: 100 x 6 x 6
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 6,500
Bench: (5,875 + 8,000) = 13,875
T-Bar Rowz: (7,200 + 7,400) = 14,600
Overhead Press: 3,600
-----------------------------------------------------------
Total: 38,575

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

Got it done.

[hector]

Wed Night

Bike Erg: 25 minutes

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

4th consecutive day of cardio.

[hector]

Thursday is an Off Day

3 mile run/walk
45 minutes BikeErg

[hector]

Friday Closes Out The Week

Main
SSB Squat: 270 x 6s x 5r
Bench: 240 x 5 x 5
Bench: 160 x 5s x 10r
T-Bar Rows (close grip): 200 x 6 x 6
T-Bar Rows (wide grip): 185 x 5s x 8r

Aux
Psoas Curl: 60 x 6 x 6
Overhead Press: 100 x 6 x 6
Scapular Chins: 2s x 20r
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 8,100
Bench: (6,000 + 8,000) = 14,000
T-Bar Rows: (7,200 + 7,400) = 14,600
Overhead Press: 3,600
-----------------------------------------------------------
Total: 40,300

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

Scapular Chins feel great. Can feel the gains in lots of tiny upper back and shoulder muscles.

Able to Bench 240 x 5 x 5 with minimal shoulder discomfort. I think the light overhead pressing is helping. But maybe it's just a correlation, and really it's just the passing of time. Idk.

[hector]

Friday Night PM

Bike Erg: 45 minutes

6th consecutive day of cardio.

[hector]

Saturday is an Off Day

Bike Erg: 60 minutes

[hector]

Sunday is an Off Day

Short Trail Hike: 3 miles
Bike Erg: 25 minutes

8th consecutive day of Cardio

Am now above 100k in Fitbit weekly steps. Few people I know left on Fitbit though.

[hector]

Monday Lifting

Main
SSB Squat: 280 x 3s x 5r
SSB Squat: 240 x 5 x 5
Bench: 240 x 5 x 5
Bench: 160 x 5s x 10r
T- Bar Rows (wide grip): 200 x 6 x 6
T- Bar Rows (close grip): 185 x 5s x 8r

Aux
Overhead Press: 110 x 6 x 6
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: (4,200 + 6,000) = 10,200
Bench: (6,000 + 8,000) = 14,000
T- Bar Rows: (7,200 + 7,400) = 14,600
Overhead Press: 3,960
------------------------------------------------------------
Total: 42,760

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

Made a tiny bit of progress with my overhead press, up to 110 from 100, striving to ride the edge between shoulder discomfort and shoulder pain.
Benching 240 x 5 x 5 felt stupidly easy. Shoulder discomfort on first few sets was gone by 4th and 5th set.

Hot as d today.

[hector]

Tuesday is an Off Day

Bike Erg: 23 minutes
Bike Erg, later in the day: 54 minutes

[hector]

Wed is Hump Day and an Experimental Short Session

Main
SSB Squats: 280 x 3s x 5r
Bench: 240 x 5 x 5
Bench: 160 x 5s x 10r
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Psoas Curls: 60 x 6 x 6
Scapular Chinups: 1s x 20r

Tonnage
SSB Squats: 4,200
Bench: (6,000 + 8,000) = 14,000
T-Bar Rows: 8,000
---------------------------------------------------
Total: 26,200

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

Tonight was a short session. Got in what I could. About 60% of a regular session.

From what I've read there is alleged value in the backoff sets I do of 160 x 5s x 10r. It's so easy though that I'm skeptical. Think I'll increase it to 170 next session.

Benching 240 x 5 x 5 involved minimal shoulder discomfort. Will increase the weight next session.

Recurring theme: legs were fried. I thought squats would be difficult. They weren't. Looking back, and given more time, I should have gone heavier or done more sets.