Col's log of less than ideal (metric)

[Col]

Thursday 31 October 2019

Press: 6 x 50, 6 x 55, 6 x 50

Bench: 6,6,6 x 65

Pump Circuit

3 rounds w/ 30s rest of: 10 x banded side/delt-raises (yellow band) + 10 x lying leg raises

[Col]

Monday 4 November 2019

Bench: 8 x 80, 8 x 80, 5 x 80

Press 7 Minute AMRAP with 45kg: 21 reps

Pump circuit

3 rounds w/30s rest of: 10 x Curls + 10 x Tricep Overhead extensions w/17.5kg on the EzCurl bar

Tuesday 5 November 2019

Squat: 8 x 120, 8 x 120, 8 x 120

Deadlift: 5 x 120

Then DOMS worse than the time I got rhabdo. Why am I so goddamned stupid when coming back from a layoff?

Monday 18 November 2019

Bench: 5 x 80, 5 x 80, 5 x 80

Press 7 minute AMRAP w/40kg: 27 reps

Pump circuit

3 rounds w/30s rest of: 10 x Ez Bar curls w/ 27.5kg + 10 Banded tricep pushdowns (black band)

Tuesday 19 November 2019

Squat: 5 x 110, 5 x 110

Deadlift: 3 x 110

Pump circuit

3 rounds w/30s rest of: 10 x facepulls w/ purple band + 10 x situps (unanchored)

[Col]

Thursday 21 November 2019

Press: 5 x 55, 5 x 55, 5 x 55

Pump circuit

3 rounds w/ 30s rest of: 10 x yellow band side delt raises + 10 x Pushups

Friday 22 November 2019

Light Squat: 5 x 60, 5 x 80, 5 x 100

Deadlift: 5 x 130 beltless and strapless

Barbell rows: 8 x 60, 8 x 60 w/ 30s rest and straps

Plank: 1 minute

Ran out of coffee on Wednesday and didn't get a chance to make more for today or yesterday. Early AM training without coffee is no fun.

[Col]

Monday 25 November 2019

Bench: 5 x 85, 5 x 85, 5 x 85

Press, AMRAP in 7 minutes @ 42.5kg: 27 reps

Pump circuit

3 rounds, with 30s rest, of: 10 x EZbar curls and 10 x Black Band tricep pressdowns

[Col]

Tuesday 26 November 2019

Squat: 5 x 120, 5 x 120, 5 x 120

Deadlift: 6 x 90, 6 x 90, 6 x 90

Pump circuit

3 rounds, with no rest, of: 12 x facepulls with a black band + 35s plank

Then

Running: 1 lap of the block (about 550m) in 2:55

I'm going overseas for 5 weeks at the end of December so I'm not really trying to make gym progress between now and then - I'm just having fun with things (like running. Because I can. Not everyone is so lucky).

[Col]

Body composition

I stopped taking body measurements, or really giving two fucks about my diet at all, back in September (sudden parental death will do that, I guess).

Figuring that it was time to assess the damage I've done, I took a measurement yesterday, and again today - same result both days:

BW: 87.7kg
Waist: 94cm

HURRAH! A 94cm waist is in the bag!!! Maybe I should market my 'stress fast, then binge and if in doubt drink more beer' diet. It seems that it worked.

[Col]

Thursday 28 November 2019

Press: 5 x 57.5, 5 x 55, 5 x 55

Light bench: 6 x 60, 6 x 65, 6 x 65

Pump circuit

3 rounds, with 30s rest of: 10 yellow band side delt raises + 12 pushups

[Col]

Friday 29 November 2019

Light squat: 5 x 80, 5 x 90, 5 x 100

Deadlift: 5 x 140

Pump circuit

3 rounds, with 1 minute of rest, of: 8 x BB rows @ 70kg + 10 situps

Then

Run 1.5 laps of the block (c. 750m): 3:53

[Col]

Monday 2 December 2019

Bench: 5 x 87.5, 4 x 87.5, 5 x 87.5

Press: AMRAP w/ 47.5kg in 7 minutes: 26 reps (all in triples except the last set of 2)

Tuesday 3 December 2019

Squat: 5 x 125, 5 x 120, 5 x 120

Deadlift: 6 x 100, 6 x 100, 5 x 100 on 90s clock (miscounted the last set)

then

Run 2 laps of the block (c. 1100m): 6:20

I've been driving a lot for work these last few weeks. I like that hours of driving give me plenty of audiobook listening time (last week was Trent Dalton's Boy Swallows Universe and this week is Cormac McCarthy's The Road - I highly recommend both) but I really feel like it fucks with my recovery - I don't know why, since driving is not particularly physical, but my body hurts more after a day of driving than if I'm in my office.

Also, I drink about 2.5 litres of liquids before and during my training sessions. I am becoming very well acquainted with the best places to stop and piss along the highways in and out of my city .

[Col]

Friyay 6 December 2019

Light squat: 5 x 80, 5 x 100, 5 x 100

Deadlift: 5 x 145

Pushups: 35

Run around the block: 2.5 laps in 7:31

[Col]

Monday 9 December 2019

Bench: 5 x 88, 5 x 88, 2.5 x 88

Press - 7 minute AMRAP w/ 50kg: 15 reps in triples and doubles more or less on a 1 minute clock.

Pump circuit

3 rounds with no rest of: EzCurl bicep curls x 10 + black band tricep pushdowns x 10 + 45s plank

Put 10kg plates on my EzCurl bar (which I still have not weighed) for the curlz. Andy Baker says one should rotate tricep exercises between pushdowns, pullovers and extensions for max swoleness and injury prevention. Band pushdowns are so easy to set up, and fit so conveniently into my pump routine that I'm ignoring him for the time being. It will be my fault when I die of tricep tendinitis or something.

[Col]

Tuesday 10 December 2019

Squat: 3 x 127.5, 4 x 127.5, 3 x 127.5

Deadlift: 6 x 70, 6 x 90, 6 x 105 on a 60s clock

Run 3 laps of the block: 9:19

I had 5 reps for sets across in mind when I started squatting today but somebody had turned the gravity up to 10 and I just couldn't manage it. OK, I probably could have managed it (no reps were even close to bone on bone failure) so I guess I just lack Virtue or something.

[Col]

Thursday 12 December 2019

Press: 3 x 60, 3 x 60, 6 x 55, 5.5 x 55

4 rounds, with 60 seconds rest, of: 10 yellow band side delt raises + 12 pushups

[Col]

Friday 13 December 2019

Deadlift 1RM attempt: 1 x 140, 1 x 160, 0 x 180

Run 4 laps of the block: 12:14

I've never attempted a max on any lift before. I thought 160 would be conservative since I pulled 145 for 5 last week. Not so; t'was hard and ugly but I tried 180 anyway (double bodyweight and all that). Wasn't to be.

On the plus side, that 4 lap time is a recent-memory PR for running so, yay.

[Col]

Monday 16 December 2019

30 pushups

Run 4.5 laps of the block (c.2400m): 14:00

I'm away from easily accessible barbells for the next 6 weeks so, in so far as I keep it up to date, this log will record a lot of 'pushups/situps/pullups then run' stuff until I get home.

[Col]

23 December 2019 - 28 January 2020

Travel to Peru to visit family and generally dick about (called a 'holiday' in some circles). No training because I didn't feel like it.

Got a touch of dysentery but we have several doctors in the Latin side of my family so it was an easy fix and a good time was had by all.

Back home now and trying my best to get into a routine ASAP; to defeat the jetlag and put some muscle back on (the shits in combination with the high carb, low fat, low protein 'Latin Diet' is no bueno for The Gains).

Wednesday 29 January 2020

Squat: 5 x 40, 5 x 60, 5 x 80

Bench: 5 x bar, 5 x 40, 5 x 60

Deadlift: 4 x 60, 3 x 80

Easy does it.

[Col]

Friday 31 January 2020

Squat: 5 x 80, 5 x 80, 5 x 80

Press: 5 x 30, 5 x 40, 5 x 45

Session was interrupted and I just couldn't be fucked going back for deadlifts. Sue me.

[Col]

Monday 3 February 2020

Bench: 5 x 70, 5 x 70, 5 x 70

Press: 5 x 47.5,5 x 47.5, 5 x 47.5

Back to a 4 day split. Because time.

Body composition

BW: 84.6kg, waist 93cm

So it turns out that dysentery can cause significant bodyweight loss without a commensurate reduction in waist circumference. In fairness, I ate an entire pizza, with wings on the side, last night so I might have had a bit of the 'holy shit that was a lot of salt' bloat going on as well.

[Col]

Tuesday 4 February 2020

Squat: 5 x 100, 5 x 100, 5 x 100

Deadlift: 5 x 110

I had in mind to run a few laps of the block after this morning's session but I was smoked! Strict 4 minute rests between sets probably made things harder than they had to be.

[Col]

Monday 10 February 2020

Bench: 5 x 75, 5 x 75, 5 x 75

Press: 5 x 50, 5 x 50, 5 x 50

Pump circuit

3 rounds, with 45 seconds rest, of 3 pullups and 10 pushups.