OHP: 160x5x5
SEATED CABLE ROW: 130x8x5
CGBP:150x10x3; 135x8x2
GENISIS SINGLE ARM LAT PULLDOWN CROSSING: various x8-10x5
==============
3-20 SUN
nothing, lots of yard work and planting trees in the desert.
Back is toast.
================
3-23-2022 Wed.
My work/business has been horrible of late.
Some really bad shit has gone down on a big job of mine. I'm having panic attacks, etc.
This log will probably end here; as I will have no time to train, lift, log, or bullshit on the internets.
~ fin ~
Re: DON'T CARE; NOT INTERESTED
Posted: Thu Aug 04, 2022 4:39 am
by mbasic
not much to report
i lift every now and then,
started "oly" again (lolz, everyone hates that word) cleaned 220x3r the other day
UPDATE: I cleaned 225x3 the other day.
That might be a PR for clean (full clean).
I would always try 225x2 or x3 and it would get all wonky and I could never do.
Sadly, I POWER cleaned 225x3 (really shitty muscle power garbage clean) at age 38 IIRC.
But because of the technical nature of clean, could never do a triple.
i also did 225x10r on incline barbell press ....that's a lifetime PR.
Re: DON'T CARE; NOT INTERESTED
Posted: Wed Aug 17, 2022 2:15 pm
by Cellist
Congrats on the PRs and getting back to training after that crap. Oly olé!
A NEW HOPE
Posted: Tue Oct 25, 2022 1:31 pm
by mbasic
NOTES: I'm in pretty bad shape. Fat, weak, etc. Here goes nothing. Some new "protocols" ....stay tuned!
222 BW yikes
Some recent metrics to track.
I did pwr.clean + strict OHP 190(1+5) ...or 205(1+1)x1x5
--VERY HI. HANG CLN + FSQT--
...from a static hang
230(1+2)x1x3
--CLN PULL--
275x3
325x3x3
Re: A NEW HOPE ....
Posted: Mon Oct 31, 2022 6:51 am
by mbasic
10-29-2022 SAT.
--SN HIGH PULL--
1st rep fr. floor + the main reps from a high pwr position
95(1+8)
115(1+8)
135(1+5)
155(1+5)x1x 5sets
--PRESS IN SN--
65x8
85x8
105x5x5
10-30-2022 SUN TOTAL REST
Re: A NEW HOPE ....
Posted: Mon Oct 31, 2022 4:15 pm
by mbasic
10-31-2022
--SN--
105x3
125x3
145x3
165x2
180x2
190x2x3 (missed one rep on each set)
--HBS--
beltless, pretty as possible.
155x5
225x3x2
245x3
275x5
245x5x2
--SN PULL--
225x5x2
Re: A NEW HOPE ....
Posted: Wed Nov 02, 2022 1:36 pm
by mbasic
11-1-2022 Tues
--PWR CLEAN + STRICT OHP--
185(1+6)x1x3
--LAT PULL DOWN--
neutral wide grip bar
165x8
170x8
180x8x3
--PEC./R.DELT FLY MACHINE SUPERSET--
100-105 x 10 x 5 sets
=======================
11-2-2022 Wed
--CLN--
135x3x2
190x2x2
220x1x2
235x1
245x1
250x1 best rep
250xX! overpull, crash, fwd
250x1 meh
250xX!s ame over pull crsh
250x1 meh
250x1 ok
250x1 ok
5/7
--CLN + FSQT--
235(1+1)x1x5
--RDL--
235x8x3
Re: A NEW HOPE ....
Posted: Sat Nov 05, 2022 10:28 am
by mbasic
11-3-2022. Thurs.
Rest
11-4-2022. Fri
--SN HIGH PULL--
135*3*3
155*3*2
175*3*2
195*3*2
205*3*3
--HBBS--
135*5*2
225*3*2
255*1
285*5 felt....not too bad at all
245*5*2
Paused sqt: 225*5*1
11-5-2022. Sat
--BTN SN PP--
185*5
195*5
205*5*3
....surprised I could do this
--SPEED TALL MUSCLE SN--
65*5
85*5
90*5 too slow
65*5*3
--NG/WG LAT.PULLDOWN--
130*8
160*8
190*8*2
175*8
--PEC FLY / R.DELT MACHINE--
superset
105*10*5
Start pec fly on 0',3',6', etc
Rear fly on 1',4',7', etc
--CALVES on leg press--
3plts*10
3.5 plts *10
4plts *10*3
--ABZ CRUNCH MACH--
50*15
60*15
70*15
70*10
My knees feel stiff from yesterday's w.o. last night too. Better take two days rest. Also, start next week with just pulls on mon to shorten the working ROM of the knees I guess.
Re: A NEW HOPE ....
Posted: Mon Nov 07, 2022 4:32 am
by mbasic
11-6-2022 SUN
A wanted to rest on Monday, and Tues is the best day to start the 'week' IMO. So a ffwd this w.o. a day:
This is 4th session in a row (legs) with only one day off. Tues will be fifth, so I took this easy.
--STRAIGHT LEG CALF RAISE--
200x10
220x10
240x10x4
...if you can't tell, I'm trying to keep the volume low with the leg stuff .... due to going every other day for 3 to 4 "leg days" in a row (3x to 3.5x per week).
Re: A NEW HOPE ....
Posted: Wed Nov 09, 2022 12:22 pm
by mbasic
11-9-2022. Wed.
I'm getting really really fat ....
--PWR CLN + STRICT OHP--
A bunch of (1+2) & (1+1) warmups
190(1+1)
195(1+5)*1 * 3 sets lolz at this
-- SN HIGH PULL fr VERY HIGH HANG--
start w/ hi pull fr floor
135(1+8)*1*3
--SUPINATED BB ROW, STRICT --
135*8
185*8*4
--DIPS--
just BW for this first time. Probably 18+months since last time I did.
12r * 4s
=======================
EDIT: Took a stroll down memory lane in my old logs from 2014-15 (2014 I was 42). Kinda depressing how weak my legs are now, (and were then lolz). Although, the OHP 195x5x3 on this day (^above) might be some kind of PR. But considering my fat-ass body weight right now, kinda meh about that. I don't think I ever did 195x5x5 back in '14-'18. It was right round 192.5 x5x5 IIRC, with very long rests, and taking it out of the rack, with a belt, etc. I could've have 195 for 5x5 this day, and I was power cleaning it to start.
Simply put: I believe "age caught up with me" really really bad in my mid 40's.
In retrospect ..... in a kind of broken-clock-is-right-twice-a-day way, lord rippetoe might be right to constantly tell guy's to "get their test checked". From remembering the demographics over there, a lot of middle ages angry white dudes coming their for strength advice fed up with not making gains on other programs.....or fat, weak, guys wanting to get healthier/stronger. There's probably a high amount of low-test snowflakes in that group. But, alas, obese inactive 29 whose never weight-trained eating like shit
Re: A NEW HOPE ....
Posted: Thu Nov 10, 2022 10:02 am
by mbasic
11-10-2022 THURS
I am still as fat as yesterday
--CLN--
135x3x2
175x3x2
210x1x2
235x1
245x1
250x1x4 ... all were very good balance wise, still a little too crashy.
These are best 4 cleans I have ever done with this weight.
--HIGH HANG CLN + FSQT--
225(1+4)x1x3
--CLN PULL--
275x5x2
...dare not do anymore I think.
my knees were kinda stiff and pissy during this, but other than that, afterwards and during felt fine (muscles-wise / fatigue-wise).
I did this faster than normal and was getting work calls and bullshit so I kinda went thru it faster than usual and nonchalantly so to speak.
Re: A NEW HOPE ....
Posted: Sun Nov 13, 2022 9:17 am
by mbasic
11-11-2022. Fri
1 hr walk dog early am
-SNG BTN OHP--
lots of warm ups
135*5r * 6s
--STRAIGHT LEG CALF RIASE--
220*10; 240*10; 260*10
280*10*3
--AB CRUNCH MACHINE --
65*15*3
65*10
--TORSO TWIST WITH BARBELL --
45*10 (10x each way)
65*10
85*10*2
--------------------------
11-12-2022. Sat
1 hr walk with dogg early am
--BSQT--
245*2
275*1
295*1
305*1
315*1
--SN PULL--
various w.u. sets
235*5*5
-------------------------
11-13-2022. Sun
Walk 1 hr with dog early am
--SNG BTN PP--
maybe the full foot dip and drive will carry over to Tuesdays jerks? And, getting in snatch work cuz yesterday was kinda snatch-wimpy
45*10; 65*5; 95*5; 135*5; 165*5
190*5
205*5
215*5*3
(220 nx time)
I don't do it like the lady above, I use a lot LESS spinal flexion(crunch), and a whole lot MORE hip flexion. Also, my trunk is high up, to where my hip opens up more as well.
What happens, is being that your knee is bent (I almost sit on my calves; an almost fully bent knee) your rectus femoris is lengthened quite a bit from the distal end....you really work the RF in such a way that other leg exercises can't. Squatting and leg pressing, the biarticular RF is just in limbo....and leg extensions your usually just sit in a chair so the proximal end is shortened quite a bit. Also leg extensions the majority of the other parts of the quad is doing (most of) the work.
Needless to say, my quads were sore day after.....
...my low back/sacrum has been giving me this weird wonky tinglely stiff sensation.
Just not squats, its everything: picking up plate, running on the track checking the timing system, everything
Not painful, just kinda stiff.
So I omitted the clean pulls.
--LEG EXTENSIONS !!!!
so lets trash my knees instead!
130x10
150x10x4
Re: A NEW HOPE ....
Posted: Wed Nov 16, 2022 2:19 pm
by mbasic
11-16-2022 Wed.
A lot stress in my life right now.
Wife and I met with doctor about my son's brain scan (nothing serious like a tumor) trying to figure out his learning disability, etc.
About cried in the office, as did she.
Sister is in from out of town, from Guam....running around trying to make appts. and see her.
Workers ripped out a powerline while trying yo arrange family lunch, (not their fault) ...but still company will get hammered on the bill for this.
Work absolutely suck. Can't get materials, manpower, ..... can make some money, but getting shit done is next to impossible.
A bunch of other crap I care not to get into ... I'm a complete stress-ball and emotional wreck right now, the only thing that I can hang my hat on is working out. Kinda sad.
That said, it was funny I crush 200. You'd think neural-wise I'd be fucked. Nope
--PWR CLN + STRICT OHP--
several 1+1,1+2, and 1+3 warmups with various weights.
180(1+1)
190(1+1)
200(1+5)
185(1+5)x1x3
200x5 is a PR for OHP .... from the rack, or otherwise.
I would imagine in early December I will do 205x5
I absolutely LOVE power cleaning to start the OHP sets now.
--SNATCH--
105x3; 125x3; 145x3; 165x3
175x3x3
180x3x2
....missed 3 of the 15 workset reps
I was way too hyper and rushing the pull, once I calmed the fuck down, it got better.
--SN PULL--
265x5x4
....very last rep of last set was RPE: pull-turning-into-a-slow-deadlift-looking-thingy
Low back was OK today, the weird phantom gimpy feeling was not there. Weird?
However, on the 2nd set w/ 175, I felt a weird muscle pain / tweak in my taint-asshole area ..... thought I gave my self a hernia, or pulled a sphincter muscle or something ..... then I felt something wet down there, was sacred it was blood. Went to the bathroom, just sweat running down my crack. fun times. Maybe my hips are widening to accommodate a birthing canal or something. Didn't have any feeling like that after the next set.
Weird?
wanted to do more, but i felt i had to get back to work
Re: A NEW HOPE ....
Posted: Sun Nov 20, 2022 9:55 am
by mbasic
11-19-2022
--CLN--
135*3*2; 175*3*2; 210*1*2
235*1
245*1
255*1*4 all pretty good . 1st was rearward catch, but came out of the bottom immediately and fought the standing part .
--HIGH HANG CLN + FSQT--
230(1+4) good
230(1+4) missed cln, redid, then good
230(1+1) missed cln, redid, only mojo for one Fsqt. Gave up , my thoracic is fucked from some of out-of-balance clean catches.