Augeleven’s log

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augeleven
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Augeleven’s log

#1

Post by augeleven » Fri Sep 29, 2017 9:48 am

[equation][/equation]Current Goals as of 9/23
- Survive the 23-24 school year
- get my eating and tracking together
- stick with conjugate for the school year
- squat


Program History
8/16-2/17 Stronglifts/SSLP
3/17-6/17 HLM -->stopped due to shoulder
7/17-8/17 Lifting Break/TB Basebuilding (bodyweight stuff)
9/17-11/17 SSLP -> 4 day TM/Zulu hybrid--->stopped due to shoulder pain
12/17-1/18 GGW
2/18 4 week Hanley Experiment
3/18- 5/18 HPS based on MM
6/18-8/18 Run/Walk focus TB basebuilding, and OLAD strength, also a 5 day a week Press focus
9/18-10/18 MM 2 week with running intervals
11/18 MMish 4 day split with Nuckols int bench and LISS running (not very sucessful for bench)
12/18- MM 2 week / 3 day LISS
1/19 Concurrent squat/ running intervals/Hepburn bench
2/19 adductor rehab/Hepburn bench
3/19-7/19 Attempting to find a recoverable 4 week block
8/19/19 GZCL General Gainz
11/19/19 GG/MM hybrid signing up for a powerlifting meet!
3/14/20 - cut and run base building
5/2/20 - bouncing around GG and 4 horsemen
8/28/20 - Hypertrophy-Emphasis Linear Progression
1/1/21 New Year's BW/GPP block
3/21/21 Spring Block Pyramid scheme edition
9/21-5/22 3 day GZCL and 3 day running
8/22-11/22 PB&J Powerlifting Block and Jogging
11-12/22 BBB 6 week challenge
1-?/23 GZCL GGBB upper/lower split
8/23 - Conjugate
Last edited by augeleven on Mon Jan 22, 2024 4:32 pm, edited 74 times in total.

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augeleven
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Re: An embarrassment of silly bullshit

#2

Post by augeleven » Fri Sep 29, 2017 12:24 pm

TZ program
Week 1 Day 3
Press100x5x5
Done while sick kid napped. Fifth set was done heels together, cuz.

Still to do today:
Deadlifts
Chins
Tempo Run


Oh Audient Void, I query thee:
Are there downsides to breaking up your training into bits throughout the day, due to non lifting "responsibilities"

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#3

Post by Allentown » Fri Sep 29, 2017 12:28 pm

augeleven wrote: Oh Audient Void, I query thee:
Are there downsides to breaking up your training into bits throughout the day, due to non lifting "responsibilities"
Probably takes more time in total, unless you are one of those "no warmup" people. When I can do one lift after another, I can usually shorten my warmups for subsequent lifts as I'm already warm from previous lifts. I suppose there might also be some CNS or energy system advantages to doing them all at once, but that's way above my pay grade.

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Re: An embarrassment of silly bullshit

#4

Post by augeleven » Fri Sep 29, 2017 6:51 pm

The way I see it, if I can sneak away for a minute x6 while I'm doing chores, then I can knock out a portion or two of my workout, so I end up saving time. But I don't get the work capacity stress of doing it all at once.

TZ w1d3 cont.
2chins emom x11 =22
20 minute tempo run 1.9 miles
Beltless Deadlifts 245x5x3
superset with hammer curls

Done while listening to the Trail Show podcast. They were talking about the Long Trail. I can't wait for my next trip, whenever that will be.

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Re: An embarrassment of silly bullshit

#5

Post by hector » Sat Sep 30, 2017 4:39 pm

Welcome! Glad you made it over!!!

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Re: An embarrassment of silly bullshit

#6

Post by augeleven » Sat Sep 30, 2017 8:16 pm

TZ week1 Day4
squats 195(misload, but whatevs)x6x4
Bench 195x1x4, amrap x3, 155x12
Dips 8, 6, 6
superseded wi hammer grip plate curls x15
Easy mile 11:00

was supposed to do 185 (70%), didn't really notice

started this cycles bench intensity at singles with my last 5rm. 1 min rest and an am rap last set. I wonder how much for singles for people lifting real weight?

Missed a run this week so I did a penalty mile at the end of the workout.

I'm glad I made it over too, Hector.

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Re: An embarrassment of silly bullshit

#7

Post by augeleven » Mon Oct 02, 2017 5:25 pm

TZ Week 2 Day 1

Intensity Press
117.5x4 (pr) was going for 5 and the 5th didn't make it to my chin
87.5x8
Angry Dinner - decided to try the 117.5x5 with fun in the belly
117.5x4 - 5th rep almost went. My right foot lifted. I limboed back to sumo it up, but buttocks lacked the requisite juice.

Deadlifts w/ belt and double grind-failure shoulders
275x5x3 5 mins rest

Neutral Grip Chinups 3xamrap
5,6,3, 3 5mins rest

plate hammer curls 10x20x3 slower
2nd week in a new cycle and missing reps on intensity day. At shrimpweight. Just so we're clear: this is the embarrassing part. I definitely ground those failed reps longer than prudent, and will pay dearly with soreness.

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Re: An embarrassment of silly bullshit

#8

Post by augeleven » Tue Oct 03, 2017 1:44 pm

Stuck at Work, waiting to leave for a 7pm rehearsal, super bored so I did a 10 minute EMOM chinup workout.
worked out to 5x3,5x2=25 reps. Logging this here to remind me why my elbows hurt if they do later.
Shoulders feel better after yesterday though.

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Re: An embarrassment of silly bullshit

#9

Post by augeleven » Wed Oct 04, 2017 3:26 am

Got in late last night.
Ran for a bit including 4x600, fully rested. Gonna try to build up to 10x, but these take forever due to long rest times. My first three intervals were around 2:30, the 4th one was 2:50
2.5 miles total, then passed out

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Re: An embarrassment of silly bullshit

#10

Post by augeleven » Wed Oct 04, 2017 7:46 pm

Texas Zulu Week 2 Day 2 (and kinda 4)

Squat
210x5x4

Bench
200x3x2
170x6x4

Dips 5 mins rest
7,8,6
Supersetted with x15 15# dumbbell hammer curl

Combined Intensity with volume for bench - may pay for this tomorrow. To reduce time, I did 2 triples (pr) instead of 5 singles, and 6x4 instead of 5x5
Fucking squats - 210 seemed way harder than it should have. I'm hating this Tactical Barbell weekly percentages, but I want the whole sense of the 6(!) week cycle. I feel like since I'm an early intermediate, lifting with such submaximal weights fucks with my tenuous (at best) grasp of squat technique. I kept getting off my heels and onto my little toes. I'm still gonna stick with the cycle though.

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Re: An embarrassment of silly bullshit

#11

Post by augeleven » Thu Oct 05, 2017 7:30 pm

Press
102.5x5x5
That's it

Right shoulder right below the collar bone is hurting again. Need to make sure I don't turn this into a chronic thing.
No deads or chins today as I thought my family was going away this weekend. I doubled up ony bench workout yesterday and moved my volume Press up a day because of it. But we are staying home. I'll do my long run, deads and chins during the weekend. I'm going to try for some sleep gainz.

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Re: An embarrassment of silly bullshit

#12

Post by JC » Fri Oct 06, 2017 12:54 pm

Just fyi,

I used to love when I could break my lifts over an hour or 3 (with housework and chores and shit, also watching the wire on a laptop)

they were the best of times

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Re: An embarrassment of silly bullshit

#13

Post by augeleven » Fri Oct 06, 2017 8:03 pm

Yeah, I'm a big fan of supersetting my Press with cooking and doing the dishes.

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Re: An embarrassment of silly bullshit

#14

Post by augeleven » Sun Oct 08, 2017 8:36 pm

Nice slow hour long jog
Messing around with ez bar curls

I'm getting the right shoulder pain that inspired me to shut down pressing this past summer. It may have been caused by being overzealous with hammer curls. So I'm going to switch to the ez bar and keep them super strict with no shoulder movement.
Tomorrow is week 3 of this 6 week cycle and the urge to program hop is strong. I feel like I'm never squatting. That shouldn't bother me - I hate squatting- but it does. I'm going to make it another four weeks without changing the program

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Re: An embarrassment of silly bullshit

#15

Post by Allentown » Mon Oct 09, 2017 5:44 am

augeleven wrote: Fri Oct 06, 2017 8:03 pm Yeah, I'm a big fan of supersetting my Press with cooking and doing the dishes.
DL and shoveling the driveway. Really tweak those erectors!

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Re: An embarrassment of silly bullshit

#16

Post by augeleven » Mon Oct 09, 2017 8:19 am

TZ week 3 Day 1

Intensity Press 120x3x2 (pr) @ 9.5, 9 90x8 @7

Deadlifts 310x3x3 @ 8,8.5,9

Neutral Grip Chins BW+6x3x4 3 mins rest

Ez Curl 45x10,10,7 1 min rest trying to keep it @8

Hobbled all morning - last night's run jacked up my left foot! I'm gonna dial back on the running and sub out weighted rucks for my LSD. Which is probably a helluva lot more sport-specific for backpacking. I was going to do that when the roads iced up, but I might as well start that now.

I need to figure out a better warm up for press days. I think I have at least 1 or 2 more weeks of triples in me.
Deadlifts felt easier than last time I was at 310. Grip felt iffy though. probably cuz I no uze chalk...

I'm splitting my chinup work into workouts: Monday I will do 4 sets of 3 weighted neutral grips, progressing by 2.5 lb Friday I do a 10 min EMOM adding reps to each set. last week I did 5x3,5x2 so this week I will try for 6x3,4x2. I'm trying to keep the sets with submaximal reps to keep the elbows on my side.

I bought a bag of pea pebbles for $4, then bagged and taped a 2.5, 5, 10 and 2x20lb bags, so 60ish pounds of weight for $4 plus half a roll of duct tape. I throw them in my 80 liter jansport, which I've had 70 pounds in for like a week on my back. When my chins get over 70#, I'll buy a dip belt, or maybe the devil will ice skate up here and give me a custom one.

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Re: An embarrassment of silly bullshit

#17

Post by augeleven » Mon Oct 09, 2017 8:23 am

Allentown wrote: Mon Oct 09, 2017 5:44 am
DL and shoveling the driveway. Really tweak those erectors!
Ok but srsly, how much do I need to deadlift before a day of snow shoveling doesn't make my back sad?
Last winter I was pulling in the very low 300s for a fiver. I guess it's a matter of work capacity, not just #fahvestrength?

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Re: An embarrassment of silly bullshit

#18

Post by Allentown » Mon Oct 09, 2017 8:26 am

augeleven wrote: Mon Oct 09, 2017 8:23 am Ok but srsly, how much do I need to deadlift before a day of snow shoveling doesn't make my back sad?
Last winter I was pulling in the very low 300s for a fiver. I guess it's a matter of work capacity, not just #fahvestrength?
In my experience, never. DL strength or volume doesn't translate to ease of real world tasks besides lifting something heavy once.

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Re: An embarrassment of silly bullshit

#19

Post by augeleven » Mon Oct 09, 2017 9:36 am

Allentown wrote: Mon Oct 09, 2017 8:26 am In my experience, never. DL strength or volume doesn't translate to ease of real world tasks besides lifting something heavy once.
hmmm... (walks off to go contemplate just what he's been wasting his time with...)

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Re: An embarrassment of silly bullshit

#20

Post by augeleven » Wed Oct 11, 2017 6:38 pm

10/11
TZ Week 3 Day 2
8:27-9:36 - 69 minutes

Squats
235x3x5 3 mins rest last set was a little tough

Bench
175x6x4 3 mins rest These got a little grindy. Probably should just do 5x5

Dips
6, 5, 4, 3, @ 2 mins rest

EZ curlz
45x10x3 @1 min rest

Dips are hard. I regressed in amrap from last time, but it was on an intensity day. I think I'll try EMOM next time to build up volume.

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