Daily training. Annual improvements.

[hector]

2023 April 30 Sunday

Running: 30 minutes

[hector]

2023 May 01 Monday Night

Main
Ssb Squat: 305 x 3s x 5r (F Yeah! Tie for heaviest 3x5 SSB squats)
Bench: 260 x 6s x 5r (Not at all a PR. But felt insanely easy!)
T-Bar Rows: 210 x 5s x 10r

Shoulder Rehab: All kinds of silly shit

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

Tonnage
Ssb Squat: 4,575
Bench: 7,800
T-Bar Rows: 10,500
————————————
Total:22,875

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

Sick AF. Achey bones, terrible congestion, all on top of allergies. Congestion severely limited sleep last night. (Couldn’t breathe at all through my nose. Terrible sinus drip.)

So, you can imagine my delight when heavier squatting than normal, and heavyish/higher-rep benching than normal, all felt awesome. (Bench cue from last time still performing admirably.)

Shoulder is still fucked up, been over a month. I need to find a doctor who will do more than prescribe anti-inflammatory pills and, instead, actually figure out what’s going on.

This is becoming less and less a lifting blog, and more and more the escapades of a slow running fat man battling seasonal allergies.

[hector]

2023 May 03 Wed Afternoon

Main
Deads: 410 x 3s x 5r (with straps)
Deads: 320 x 5 x 5 (no hook grip, no straps, double overhand)
Bench: 260 x 5 x 5
Bench: 230 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Shoulder Rehab: all kinds of shit
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: (6,150 + 8,000) = 14,150
Bench: (6,500 + 5,750) = 12,250
T-Bar Rows: 10,500
———————————————————-
Total: 36,900

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

Good times.

Not even using chalk on the backoff sets of Deads. Grip seems to be improving.

If you like going down spy/current-event wormholes, this article by James Bamford is crazy. He’s a legendary reporter, and an authority on the NSA, but this article will never become part of mainstream discourse.
https://www.thenation.com/article/world ... ion/tnamp/

[DCR]

If you like going down spy/current-event wormholes, this article by James Bamford is crazy. He’s a legendary reporter, and an authority on the NSA, but this article will never become part of mainstream discourse.
https://www.thenation.com/article/world ... ion/tnamp/

Thanks for sharing this. This was one of many threads that I was following at the time, that got lost among so many others. Perhaps that was point. Looking forward to reading in the morning.

[hector]

2023 May 05 Friday Night

Main
Ssb Squat: 305 x 3s x 5r
Bench: 265 x 3s x 5r
Bench: 240 x 6s x 5r
T-Bar Rows: 210 x 5s x 10r

Shoulder Rehab: bunch of shit

Tonnage
Ssb Squat: 4,575
Bench: (3,975 + 7,200) = 11,175
T-Bar Rows: 10,500
————————————————————
Totals: 26,250

##################}}}}########

I don’t remember exactly what the heaviest work sets of 3x5 of bench I ever did were, but it wasn’t 300, so for sure I’m hitting at least 90% of them.
Good times.

[DCR]

I see those 305 SSB squats have become a feature and not a bug. Nice.

[hector]

I see those 305 SSB squats have become a feature and not a bug. Nice.

Thank you!!!

[hector]

2023 May 06 Saturday

Run: 60 minutes, 5 miles

2023 May 07 Sunday

Run: 30 minutes

[hector]

2023 May 08 Monday (Quickie)

Main
Ssb Squat: 305 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 265 x 3s x 5r
Bench: 240 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Tonnage
Ssb Squat: (4,575 + 6,000) = 10,575
Bench: (3,975 + 6,000) = 9,975
T-Bar Rows: 10,500
——————————————————————
Total: 31,050

###################}}}}#########

Rushed. Cut short.
Will try to get in some mobility and ab wheel before I pass out.

[hector]

2023 May 09 Tuesday Late-Night

Run: 60 minutes, little over 5 miles

This was mostly at 5.8mph, which was a good challenge and a 2023 record for me. Took a few walking breaks.

Got on scale. Have gained back most of weight I lost. Which is weird, bc clothes are still looser and my running is way better. Idk.

[hector]

2023 May 10 Wednesday Afternoon

Main
Deads: 400 x 5 x 5 (with straps)
Deads: 320 x 5 x 5 (double overhand, no straps, no chalk, no hook grip)
Bench: 265 x 3s x 5r
Bench: 240 x 6s x 5r
T-Bar Rows: 210 x 6s x 10r

Aux
Scap Chins: 5s x 10t
Reverse Hyper: 160 x 5s x 10r
Weighted Shoulder Circles: fucking many

Tonnage
Deads: (10,000 + 8,000) = 18,000
Bench: (3,975 + 7,200) = 11,175
T-Bar Rows: 12,600
————————————————————
Total: 42,775

##########}}}}}}}##############

Great session.
Deads were flying. Had planned on deadlifting 415 for 3 sets x 5 reps. Decided to drop intensity slightly and increase volume. Just felt like it.
Shoulder is still fucked, but feels like it might be beginning to slowly fix itself. Maybe the mobility stuff is paying off.

[hector]

2023 May 13 Saturday Afternoon

Main
Ssb Squat: 305 x 3s x 5r
Ssb Squat: 260 x 5 x 5
Bench: 265 x 3s x 5r
Bench: 240 x 5 x 5
T-Bar Rows: 210 x 5 x 5

Aux
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r
Shoulder Rehab: shit ton

Tonnage
Ssb Squat: (4,575 + 6,500) = 11,075
Bench: (3,975 + 6,000) = 9,975
T-Bar Rows: 10,500
——————————————————————
Total: 31,550

##############}}}}###############

Instead of lifting yesterday I took a 6 mile walk around a massive local lake. Didn’t know path would be so long, and should actually only go for 4.75 miles, but instead of doing just the direct route I also took lots of detour sub-paths.
Took longer than I thought. Luckily I found my way out before it got dark. Amazing views. F, I am a loser.

I’m reading this book, it’s outstanding, https://zeihan.com/end-of-the-world/

Demographer’s unconventional take on the future. Interesting component is that the author argues we will never again see the economic growth we’ve taken for granted for that past 50 years. Which, if you believe it, has profound implications for how one would save for retirement. That’s about the most boring thing you can extrapolate, there’s also lots on technology and war and trade. Anyway, half through and a strong recommend.

Shoulder rehab continues. Crazy how tired my shoulders get from using 2.5lb weights to do these exercises. Reminder of how mechanically advantageous squats and bench and Deads, and the tools we use to do them, are.

[Renascent]

...Interesting component is that the author argues we will never again see the economic growth we’ve taken for granted for that past 50 years. Which, if you believe it, has profound implications for how one would save for retirement. That’s about the most boring thing you can extrapolate, there’s also lots on technology and war and trade. Anyway, half through and a strong recommend.

Was commiserating with someone over doomsaying in a similar vein this afternoon.

My only hope is that I don't die at work when the time comes. It would really suck to expire surrounded by people I wouldn't trust to wipe my ass in dire circumstances.

[hector]

2023 May 14 Sunday Morning

Run: 120 minutes

[hector]

2023 May 15 Monday Afternoon (High Intensity, Low Volume)

Main
Deads: 420 x 5 x 5 (with straps)
Bench: 265 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Tib Curls: 10lb x 5s x 12r
Skull Crushers: 75lb x 5s x 8r
Scap Chins: 2s x 10r
Reverse Hyper: 160 x 2s x 10r

Tonnage
Deads: 10,500
Bench: 6,625
T-Bar Rows: 10,500
Skull Crushers: 3,000
—————————————
Total: 30,125

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

Brought Skull Crushers back into the mix. Never should have dropped them. True for lots of exercises.

[hector]

2023 May 17 Wed Evening

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 260 x 3s x 5r
Bench: 260 x 5 x 5
Bench: 240 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Skull Crushers: 75 x 3s x 6r
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 3,900) = 8,400
Bench: (6,500 + 6,000) = 12,500
T-Bar Rows: 10,500
Skull Crushers: 1,350
—————————————————————-
Total: 32,750

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

Went to a Physical Therapist today for my shoulder. They think my suprasinatus and rotator cuff were strained and subsequently inflamed (enflamed?). They had me do exercises for the muscles around those muscles (but not those muscles themselves) and it seemed to help a lot.

Went a little lighter today in my actual lifting session, knowing I had limited time.

Triceps have been screaming with DOMS the past two days, despite total tricep work being low on Monday and skull crushers being purposefully light. Did them again today, same easy weight, but further reduced volume.

[hector]

2023 May 19 Friday Afternoon

Main
Deads: 425 x 3s x 5r
Bench: 270 x 5s x 3r
Bench: 250 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Skull Crushers: 75 x 5s x 6r
EZ Curls: 75 x 4s x 10r
Reverse Hyper: 160 x 3s x 10r

Tonnage
Deads: 6,375
Bench: (4,050 + 6,250) = 10,300
T-Bar Rows: 10,500
Skull Crushers: 2,250
EZ Curls: 3,000
————————————————————
Total = 32,425

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

Didn’t do deadlift backoff sets. Felt like I was going to vomit. Might have gotten some bad milk in my Starbucks. Tasted a little weird, but not bad. Idk.

[hector]

2023 May 20 Saturday

Run: 60 minutes



2023 May 21 Sunday

Run: 30 minutes


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

It is 1,000x harder to make running progress as a middle aged fatty than as a young skinny.

However, a treadmill I was on the other day offered wattage, and I realized the average and peak wattage were both equal or even higher than when I was younger.

This leads me to conclude that not only was it easier when I was younger, but also that decades ago as a young person I wasn’t trying hard.

Unfortunately, weight loss has stalled and slightly reversed. If I can get my weight loss moving again, down even a little bit, then, with wattage constant, the gains in speed and endurance should be outstanding.

[hector]

2023 May 22 Monday Evening

Main
Ssb Squat: 310 x 5s x 3r
Bench: 270 x 3s x 5r
Bench: 250 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Skull Crushers: 75 x 5s x 6r
EZ Curl: 75 x 5s x 8r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 4,650
Bench: (4,050 + 6,250) = 10,300
T-Bar Rows: 10,500
Arms: (2,250 + 3,000) = 5,250
————————————————————
Total: 30,700

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

My volume sets are closing in on where they were when I set past PRs. Would be cool to get new PRs this summer.

[DCR]

Ssb Squat: 310 x 5s x 3r