Almost no lifting. Primarily running and grip.

[hector]

2023 Mar 10 Friday Evening

Main
Ssb Squat: 300 x 3s x 5r
Bench: 270 x 3s x 5r
Bench: 240 x 6s x 5r
T-Bar Rows: 210 x 6s x 8r

Aux
Tib Curls: 20lb x 3s x 12r
Scap Chins: 5s x 10r
Hanging Ab Stuff: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 4,500
Bench: (4,050 + 7,200) = 11,250
T-Bar Rows: 10,080
———————————————————-
Total: 25,830

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

Same weights as Wed night, but I slept poorly. Everything was heavier than on Wed. Got it done.

[hector]

I’m setting the over/under for hector’s new shoes at $169.5

ETA I hate running stores. For mostly no reason.

Close!!!!

I bought a pair of Hokas for $145. They are the most expensive shoes I ever bought.
Ankle pain disappeared when running with them.
It’s like running on pillows. Super weird. Heard it takes 4 or 5 runs to get used to them.

On the one hand I hate the supply chain that made my shoes. OTOH, and this doesn’t at all cancel the supply chain stuff out, the shoe store was a small, local business that supports local high school athletics.

[hector]

Deads: 340 x 5 x 5 (double overhand, no straps, no hook grip)
…
Yeah. It’s light af.

You just say these things to hurt me.

But there’s something awesome about going as heavy as you can double overhand for high volume.

But seriously, yeah, pulling DO sans hook grip feels perfect. I think the naturalness (versus how comparatively unnatural the alternatives feel) was 99% of why early on I was one of those morons who insisted that I’d just stick with it, ability to lift heavier be damned. IIRC correctly I got up to 275 or so. Clearly grip isn’t my strong suit.

Yes! We are morons in the same vein!!!!!

[hector]

2023 Mar 11 Saturday Morning

Run: 78 minutes

[hector]

2023 Mar 12 Sunday Morning

Run: 60 minutes

This is the best short article I’ve found on running adaptations. Great graph at the end showing when different adaptations kick in and their rate of improvement.

If the chart in the article is correct then now, 3 months in, I should see my aerobic/fat-burning enzymes rapidly multiply.

https://caffeinebullet.com/adaptations- ... -training/

[hector]

I’ve run 5k several times now.
Not quickly. Not in an organized event.
But the distance has been done many times.

New goal: Half marathon, 13.1 miles.

Also, got on scale for first time since new year, when I started running. I am down 13lb. Strength about the same. Maybe a little better.
FWIW, running as a fatty does more for my calves than calf raises ever did. YMMV.

[DCR]

I’ve run 5k several times now.
Not quickly. Not in an organized event.
But the distance has been done many times.

New goal: Half marathon, 13.1 miles.

Also, got on scale for first time since new year, when I started running. I am down 13lb. Strength about the same. Maybe a little better.
FWIW, running as a fatty does more for my calves than calf raises ever did. YMMV.

That’s all awesome, perhaps most especially the retaining of strength despite the weight loss. That’s the dream!

Fuck calf raises. As a personal issue, they hurt my knees almost immediately (as does nearly any other movement in which the knees are slightly bent, RDLs being the exception because the weight is fully off the quads unless I let my hips drop). More broadly applicable (I think), I think calves for anyone not genetically blessed require a truly stupid amount of volume, most easily obtained via running (and not being a stick figure), jump roping, or, perhaps best, pushing the prowler/tank/what have you. To get that kind of volume from calf raises, I think one needs literally hundreds of reps. Three sets of fifteen ain’t gonna do it. Anyway, fuck calf raises.

[hector]

I’ve run 5k several times now.
Not quickly. Not in an organized event.
But the distance has been done many times.

New goal: Half marathon, 13.1 miles.

Also, got on scale for first time since new year, when I started running. I am down 13lb. Strength about the same. Maybe a little better.
FWIW, running as a fatty does more for my calves than calf raises ever did. YMMV.

That’s all awesome, perhaps most especially the retaining of strength despite the weight loss. That’s the dream!

Fuck calf raises. As a personal issue, they hurt my knees almost immediately (as does nearly any other movement in which the knees are slightly bent, RDLs being the exception because the weight is fully off the quads unless I let my hips drop). More broadly applicable (I think), I think calves for anyone not genetically blessed require a truly stupid amount of volume, most easily obtained via running (and not being a stick figure), jump roping, or, perhaps best, pushing the prowler/tank/what have you. To get that kind of volume from calf raises, I think one needs literally hundreds of reps. Three sets of fifteen ain’t gonna do it. Anyway, fuck calf raises.

Agree 100%. I don’t remember ever getting anything from calf raises.
I do think jump roping is great though. I’ve just been too lazy to do it.

[hector]

2023 Mar 13 Mon Night

Main
Deads: 350 x 5 x 5 (double overhand, no straps, no pinch grip)
Bench: 270 x 3s x 5r
Bench: 250 x 5 x 5
Bench: 225 x 5 x 5
T-Bar Rows: 210 x 5s x 8r

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

Tonnage
Deads: 8,750
Bench: (4,050 + 6,250 + 5,625) = 15,925
T-Bar Rows: 8,400
————————————————————————-
Total: 33,075

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

Exhausted today. Everything was heavy. Except for the backoff-backoff bench sets of 225 x 5 x 5.

[BostonRugger]

I’m setting the over/under for hector’s new shoes at $169.5

ETA I hate running stores. For mostly no reason.

Close!!!!

I bought a pair of Hokas for $145. They are the most expensive shoes I ever bought.
Ankle pain disappeared when running with them.
It’s like running on pillows. Super weird. Heard it takes 4 or 5 runs to get used to them.

On the one hand I hate the supply chain that made my shoes. OTOH, and this doesn’t at all cancel the supply chain stuff out, the shoe store was a small, local business that supports local high school athletics.

Interesting. I've been considering the Hokas, but they're ~1.5x the typical price of the Brooks I've been getting. I'm a bigger guy too and the calf/ankle relief would be nice. Maybe once I run though this pair (takes a while at ~15 mi/wk) I'll try some of those.

Good luck with the half marathon.

[hector]

I’m setting the over/under for hector’s new shoes at $169.5

ETA I hate running stores. For mostly no reason.

Close!!!!

I bought a pair of Hokas for $145. They are the most expensive shoes I ever bought.
Ankle pain disappeared when running with them.
It’s like running on pillows. Super weird. Heard it takes 4 or 5 runs to get used to them.

On the one hand I hate the supply chain that made my shoes. OTOH, and this doesn’t at all cancel the supply chain stuff out, the shoe store was a small, local business that supports local high school athletics.

Interesting. I've been considering the Hokas, but they're ~1.5x the typical price of the Brooks I've been getting. I'm a bigger guy too and the calf/ankle relief would be nice. Maybe once I run though this pair (takes a while at ~15 mi/wk) I'll try some of those.

Good luck with the half marathon.

Thank you! 13.1 miles is still a way off.

I’m a few more sessions in with the Hokas now. Gotten used to them and like them more.

I read this book years ago called “Born to Run” that convinced me super padded shoes would ruin your gait. And maybe the book is right, but so far the Hokas have been good to me.

I follow your log and you keep a much faster pace than me. Awesome to see someone strong and a good runner.

[hector]

2023 Mar 14 Tuesday Night

Run: 84 minutes

********************

Caveat: my runs are never as long as my logs suggest. Filled with walk breaks.

[hector]

2023 Mar 15 Wed Evening (Arm Day!!)

Main
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 240 x 5 x 5
Bench: 225 x 5 x 5
T-Bar Rows: 210 x 5s x 8r

Aux
Tib Curls: 20lb x 3s x 12r
EZ Curls: 100 x 5s x 6r

Tonnage
Ssb Squat: 6,500
Bench: (6,500 + 6,000 + 5,625) = 19,125
T-Bar Rows: 8,400
EZ Curls: 3,000
—————————————————————————
Total: 37,025

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

Lifting Notes:
Normally I skip curls. Even though I have an awesome curl bar. Not because I’m lazy. Or, at least, not only because I’m lazy. But, also because there’s never enough time.
So today I skipped my normal Scap-chins/reverse-hyper closer and did curls instead.
Results were a surprise.
Last time I did curls, months ago, curling 100lb was not easy. Tonight, it was!
I’m guessing the improvement is just due to all the t-bar rows I’ve done.
I think it’s possible, though I’m less confident, that there might be some carryover to curls via improved grip from high-rep, double overhand deadlifts.
For my final 225 x 5 x 5 backoff sets of bench I was able to knock out every set with only 60 seconds rest. I like this improvement as measured by shorter rest periods. Amazing that going up just to 270 for sets of 5 will triple the rest time needed between sets.

Running Notes:
Went down a stairwell today and my calves were fried. Rest of my legs were fine. I’m guessing this is part of adapting to the Hokas.

[hector]

2023 Mar 16 Thursday, Late Night

Run: 94 minutes

Tired through whole session. I think due to minimal sleep last night. Maybe I also went too hard on Tuesday night. Maybe bc I started after 10pm. Whatever, got it done.
Last 10 minutes was just one minute running, one minute walking. Shuffling. Was that fucking tired.

[Renascent]

Congrats on the 5k.

But I miss the flagrant profanity in your previous log title.

[hector]

2023 Mar 17 Friday Evening

Deads: 350 x 6s x 5r (double overhand, no straps, no hook grip)
Bench: 225 x 10s x 5r

Tonnage
Deads: 10,500
Bench: 11,250
————————-
Total: 21,750

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

Workout was so tiny tonight bc I had to cut it short to get measured for a tux. I’m going to be a groomsman.
Despite being fat, my shoulders are more than 10 inches bigger than my waist, so technically I should get an “athletic fit.” But athletic fit for the particular tux stop at 46, and my shoulders are 54. The jacket popped out in the chest, which I didn’t like, but the larger jacket that fit my chest was clownishly baggy around my mid-section.
The world is not built for my odd troll body.
On the bright side, after getting fitted I went to a bbq restaurant I frequent and some of the employees talked to me about deadlifting. It was fun.
I’m firmly enjoying the double overhand, no straps, no hook grip, high-volume deadlifts. 350 for 5 x 5 was a tiny bit tough the other night, but then tonight the same weight for higher volume was easy. Makes me think that soon I’ll be pulling 405 x 5 double overhand, a longtime goal of mine.
But you can’t extrapolate too far with these short term trends. So who knows?

[hector]

Congrats on the 5k.

But I miss the flagrant profanity in your previous log title.

Thank you! Next log title will be more profane.

[DCR]

What do you mean by “pinch grip”?

[hector]

What do you mean by “pinch grip”?

I meant hook grip. I’m an idiot.

[hector]

What do you mean by “pinch grip”?

Pinch grip is something else I’ve done in the past. An example is grabbing a block with your fingertips. The block is tied to some weights. Your ability to squeeze the block with your fingertips and lift it up with X weight attached is a demonstration of your pinch grip. (You probably already knew this, just writing anyway.)

My pinch grip is not great.