Tip Toeing in my Vibrams

[Renascent]

(7.30.2020)
OHP
135 x 9
145 x 7
155 x 5
165 x 3
175 x 2 x 2
165 x 3

Weighted Pull Ups (as supersets with above)
20 x 8, 8, 8
30 x 6

Lateral Raises (as supersets with above)
10 x 15 x 3

Yazmin Press
115 x 10
125 x 8, 8, 7
135 x 4 x 2

Cable Adduction (as supersets with above)
10 x 12
15 x 12 x 2

Cable Abduction (as supersets with above)
10 x 12
15 x 12 x 2

Snatch Grip High Pulls
155 x 5
165 x 5
175 x 5

Overhead Tricep Rope Extensions (as supersets with above)
60 x 10, 10, 9, 9

Rope Pushdowns (as supersets with above)
60 x 12 x 4

Clean High Pulls
175 x 10 x 3

Face Pulls (as supersets with above)
45 x 15 x 3

Bronwen Blunts
45 x 15, 12, 10

[Renascent]

(7.31.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
325 x 4, 4, 4, 3
315 x 3

Deadlift
225 x 6
315 x 6
365 x 6
405 x 5
425 x 3 x 2
435 x 2

Weighted Chin Ups
35 x 7 x 2
40 x 6 x 2

Dumbbell Curls
25 x 12 x 2 (seated with incline)
25 x 12 x 2 (standing)

Face Pulls (as supersets with above)
45 x 15 x 3

Bronwen Blunts
45 x 15, 12
50 x 10

[Renascent]

(8.2.2020 -- Afternoon)
RDLs
225 x 6
265 x 8 x 3
245 x 8

Nordic Curls
12 x 4

Glute Kickbacks
35 x 12 x 3

G. Medius Kickbacks
10 x 12

Barbell Hip Thrusts
225 x 10 x 3
275 x 8 x 4

Seated Barbell Calf Raises
225 x 30 x 3

Cable Adductions
20 x 12 x 3


(Evening)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 6
285 x 3 x 4
275 x 3
225 x 8

Barbell Rows (alternating supine and pronated for each set)
155 x 10 x 8
165 x 8 x 2

Hanging Windshield Wipers (w/o forward flexion)
10 x 3 per side

Side Hip Raises
10 x 2 per side

Face Pulls (low to high)
45 x 15 x 3

Dumbbell Dorsiflexion
25 x 30 x 3

Bronwen Blunts
45 x 15, 14, 10

[Renascent]

(8.3.2020)
OHP
135 x 9
145 x 8
155 x 6
165 x 4
175 x 2
185 x 1
195 x 1 (PR)

Too many variables to consider, so I don't know how this happened other than the recent volume increases. A few of the sets were rep PRs on their own, but by the third set I'd made up my mind that a PR attempt was worthwhile. Felt like there was more layback than what I captured on video, but I set the camera behind me, so I can't be certain. Just means more work to do to tighten shit up.

I had to scream to push past the sticking point. I almost never scream when lifting, so it was amusing to hear that during the playback. Almost blacked out after I racked.

Scale says I weigh 186 or 187 today, which is dubious. I haven't been tracking my weight consistently over the last few months, but normally I'm at my lightest after the weekend. And it's a shitty scale, so there's that.

Weighted Pull Ups (as supersets with above)
20 x 9, 9, 9, 9

Yazmin Press
115 x 12
125 x 8 x 2
135 x 5
145 x 3 x 2 (immediately lost count after the first set -- might've been 4, but we're going with 3.)

Compound Rows
70 x 15 x 4

Straight Arm Pulldowns
70 x 15 x 4

Weighted Chin Ups
35 x 7, 7
40 x 5, 5
45 x 3

Dumbbell Curls
25 x 12 x 2 (seated with incline)
25 x 12 x 2 (standing)

Clean High Pulls
175 x 10 x 2
185 x 10

Snatch Grip High Pulls
155 x 5
165 x 5
175 x 5
185 x 3

Overhead Tricep Rope Extensions (as supersets with above)
60 x 10 x 4

Rope Pushdowns (as supersets with above)
60 x 12 x 4

Cable Crunch
60 x 20 x 3

Face Pulls
45 x 15 x 3

Bronwen Blunts
45 x 15 x 2
35 x 15

[Renascent]

(8.4.2020)
LB Squat
135x 10
185 x 10
225 x 8
275 x 8
325 x 4, 2, 2, 3, 3, 3
315 x 3

Plumb bullshit is what this was. I racked early during the second set of 325 because something felt off about the setup. Kept tipping forward, and couldn't keep my shoulders tight for shit. Thought I did myself a favor by doing some banded walks and clamshells last night, but that might've backfired. Or maybe it was just residual fatigue altogether.

One thing I'll have to keep in mind is, as I deliberately set about altering my hip mechanics via isolation, my squat form will inevitably change yet again. Already noticing some very minor alterations in normal movements, which I guess is some kind of victory.

Deadlift
225 x 6
315 x 6
365 x 6
405 x 6
425 x 3 x 2
435 x 2 x 2
385 x 5

RDLs
225 x 6
265 x 8 x 3
245 x 6

Face Pulls
45 x 12 x 3

Bronwens
45 x 16, 14, 10

[Renascent]

(8.5.2020 -- Morning)
Nordic Curls
12 x 4

Dumbbell Dorsiflexion
25 x 30 x 3

Glute Kickbacks
35 x 12 x 3

Barbell Hip Thrusts
185 x 10
225 x 10 x 2
275 x 10 x 2
315 x 5 x 3

Seated Barbell Calf Raises
225 x 30 x 3

(Evening)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 6
285 x 3 x 3
255 x 5
245 x 4
225 x 5

Barbell Rows
155 x 10 x 8
165 x 8 x 2

Face Pulls
45 x 15 x 2

Bronwens
45 x 15, 15, 10

[Renascent]

(8.6.2020)
OHP
135 x 9
155 x 6, 5
165 x 4, 3, 3
155 x 4

Weighted Pull Ups (as supersets with above)
20 x 9, 9, 8, 8

Lateral Raises (as supersets with above)
10 x 15 x 3

Yazmin Press
115 x 10
125 x 8 x 3
135 x 4 x 2

Weighted Chin Ups (as supersets with above)
35 x 7 x 2
40 x 5 x 2

Hang Clean High Pull
175 x 10 x 3

Roman Chair Sit Ups (as supersets with above)
30 x 12 x 3

Snatch-Grip High Pulls
155 x 5
165 x 5
175 x 5

Overhead Tricep Rope Extensions (as supersets with above)
60 x 10, 10, 10, 10

Rope Pushdowns (as supersets with above)
60 x 12 x 4

Straight-Arm Pulldown
70 x 14 x 4

T-Bar Rows (as supersets with above)
120 x 12 x 4

Bronwens
45 x 15, 12, 10

[Renascent]

(8.8.2020 -- Morning)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
325 x 4 x 4
335 x 2

I expected worse, so I won't complain too much. I always expect to get pinned to the floor when my schedule's off with respect to squats, but the extra day of "rest" usually works to my benefit.

However, I spent five hours on the road yesterday, and my ass cheek did not like that at all. Had to stop the car twice to get out and move around/stretch. Halfheartedly fasted for much of the day to avoid eating while driving. Decided to take the day off once we got home, and made the wise decision to get shitty fast food at one in the morning. Worst Bacon Ultimate Cheeseburger I've ever had.

After squats, I did yard work for about three hours and made groceries before continuing the workout. I find it funny how strangers tend to give physique compliments when I feel like I'm looking smaller than normal, or when I've missed a workout, skipped biceps, didn't drink enough water, or just feel beat-up physically. Sometimes the timing is appreciated.

(Evening)
Deadlift
225 x 7
315 x 7
365 x 7
405 x 6
435 x 3
455 x 1 (Almost blacked out. Felt tingly afterwards; I get why asphyxiation is a kink now.)
465 x 1
475 x 1
485 x 1 (PR) (Almost blacked out.)
415 x 3
385 x 4

Re: 485: Hips were a little higher than I'd like at startup, but I can work on that. Thought that there was some rounding at the upper back, but I couldn't see it on video. Still, no rush to get to 500, but it's coming.

Good Mornings
135 x 10
155 x 8 x 2
175 x 6 x 2

Face Pulls (as supersets with above)
45 x 12 x 3
40 x 12 x 3

Nordic Curls
12 x 4

Cable Crunches (as supersets with above)
65 x 15 x 3

Incline Seated Dumbbell Curls
25 x 12 x 2

Cable Adduction (as supersets with above)
20 x 14, 12

Standing Dumbbell Curls
25 x 12 x 2

Cable Abduction (as supersets with above)
20 x 10
10 x 10 x 2

Bronwens
45 x 15, 12

[Renascent]

(8.9.2020 -- Afternoon)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 6
285 x 3 x 2
295 x 2
285 x 2 (did not attempt third rep -- DOMS said "ain't happening")
265 x 3 x 2
245 x 5
225 x 5


(Evening)
Barbell Hip Thrusts
185 x 10
225 x 10 x 2
275 x 10 x 2
315 x 8 x 3

The liberties taken with rest periods probably negated the whole purpose of doing these. While trying to convince myself not to skip them entirely, I came across a video wherein Bret Contreras demonstrated a chin tuck cue. Considering the abuse my back has put up with this week, the cue may have helped; these were much easier than expected today, so I may have been doing them wrong up until now.

Seated Barbell Calf Raise
225 x 30 x 3

Barbell Rows (alternating pronated/supinated grips each set)
155 x 12 x 6

T-Bar Rows
120 x 12 x 4

Landmine 180s
35 x 10 x 2 per side

Bronwens
45 x 15 x 2

Face Pulls (low to high) (as supersets with above)
45 x 15 x 2

Starting tomorrow, some new, 'Rona-proof work schedule rotation takes effect until December. For the first time in eight years, I'll have to work a Saturday periodically, and the weekday hours are all fucked up. I'll have to get some lifts in before work on days when I get home close to dusk. I hate squatting early in the morning, but whatever. More supersetting, I guess.

[Renascent]

(8.10.2020)
OHP
135 X 9
155 X 6, 5
165 X 4, 3
175 x 2
165 x 3

Still feeling the effects of Saturday's deadlifts. Kept forgetting to squeeze my asscheeks together.

Weighted Pull Ups
20 x 9 x 3
25 x 8 x 3

Yazmin Press
115 x 10
125 x 8 x 3
135 x 4
145 x 2

Straight-Arm Pulldown
70 x 15 x 4

Compound Rows
70 x 15 x 4

Hang Clean High Pulls
175 x 10 x 3

Getting really bored with these. Might sub with overhead shrugs next time, though I dread being bothered with the setup.

Overhead Tricep Rope Extensions (as supersets with above)
60 x 10, 10, 10, 10

Rope Pushdowns (as supersets with above)
60 x 12 x 4

Snatch-Grip High Pulls
155 x 5
165 x 5
175 x 5

Landmine 180s
35 x 10 x 2 per side

Face Pulls
45 x 15 x 3

Bronwens
45 x 15 x 2

Could've fit in some bicep shit, but I really didn't feel like it. Ordering a dumbbell upgrade might've brought on the nonchalance.

Gonna get the neck wrap thingie next. Squeezing in time for the actual work is going to be tricky.

For the fourth time in four days, they've changed our work schedule again, which means I'll only go in a half hour early tomorrow, instead of an hour. Which means I lose a half hour tomorrow evening, but I'm not sure if this makes it worthwhile to get up early to squat. I need time to get acclimated to wakefulness. I also don't want to cut my morning doo-doo time short. I've not committed to getting up early, and I can already smell the self-sabotage.

[Renascent]

(8.11.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
325 x 3 x 5
275 x 5

Meh.

Deadlift
225 x 5
315 x 5
375 x 5
415 x 4 x 3

Weighted Chin Ups
35 x 7, 6, 6, 5

Cable Crunches
60 x 15 x 2

Incline Seated Dumbbell Curls
25 x 12 x 2

Standing Dumbbell Curls
25 x 12 x 2

Instead of getting up early, I slept in. I don't regret it, but it was hot as hell this afternoon. Think I saw God at the bottom of a squat.

Got a tracking number from Rogue for my dumbbells, though I think it'll be a few days before they actually ship. Didn't think I'd need change plates five months ago, but I don't want to have to make ten-pound jumps on fucking curls.

[Renascent]

(8.12.2020 -- Afternoon)
Good Mornings
135 x 10
155 x 9
175 x 8 x 3

Nordic Curls
12 x 4

Barbell Hip Thrusts
185 x 10
225 x 10 x 2
275 x 12, 10, 10
315 x 8

Seated Barbell Calf Raises
225 x 30 x 3


(Evening)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5
285 x 3 x 3
255 x 5
235 x 5
225 x 5

This was yuck. Felt like I was due to fail a rep. Almost all of it felt heavy.

Barbell Rows
155 x 12 x 9

All the warning signs are cropping up; I need a few nights' worth of good sleep. The uncertainty of work schedule changes is start to mess with my circadian rhythm.

Not sure if I have the energy for banded glute work tonight, but I'll see in an hour.

[Renascent]

(8.13.2020)
OHP
135 x 9
155 x 5
165 x 4, 3, 3, 3

I should've minded the volume a little better; didn't get as much as I normally prefer.

Weighted Pull Ups (supersets with above)
20 x 9, 9, 9
25 x 8

Lateral Raises (supersets with above)
10 x 15, 15, 15, 12

Yazmin Press
115 x 10
125 x 8, 7
135 x 5
145 x 3

Weighted Chin Ups (supersets with above)
40 x 6 x 4

Hang Clean High Pull
175 x 10 x 3

Was supposed to try moving overhead shrugs back into rotation, but I was trying to finish up by sundown. Didn't want to take up too much time trying to find the appropriate height for the safeties. I may tinker with the safeties this weekend to get a feel for these without the benefit of a Smith machine.

Standing Dumbbell Curls (supersets with above)
25 x 12 x 2

Incline Seated Dumbbell Curls (supersets with above)
25 x 12 x 2

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5

Rope Pulldown (supersets with above)
60 x 12 x 4

Overhead Tricep Extension (supersets with above)
60 x 10 x 4

Straight Arm Pulldown
70 x 15 x 3
70 x 12

T-Bar Rows (supersets with above)
120 x 12 x 4

I missed doing these, but I still need a towel strong enough to use as a handle to get my elbows further back. I staggered the sets, so I ended up alternating the last two sets with the face pulls. Nice little burn, but I think my face pull form was questionable as a result.

Face Pulls (as supersets with above)
45 x 12 x 2 (might've been 3 sets, don't remember)

Bronwens
45 x 15, 14, 10

[Renascent]

(8.14.2020)
Low Bar Squats
135 x 10
185 x 10
225 x 8
275 x 8
325 x 4 x 3
335 x 3
345 x 2
275 x 5

Deadlift
225 x 6
315 x 6
365 x 6
405 x 5
435 x 3 x 2

Wanted a third triple at 435, but it was getting dark. Everything felt lighter than it should've, considering I've felt wiped out all damn week.

Tomorrow I'll be in a car for about five or six hours, so I'm hoping I'm feeling spry enough in the morning to survive that without any pains that force me to consider my mortality.

Cable Adduction
20 x 12 x 3

Face Pulls
45 x 15 x 3
45 x 12

Bronwens
45 x 15, 12

Rogue shipped my dumbbells today. Fucking A.

[Renascent]

(8.19.2020 -- Morning)
Good Mornings
135 x 10
155 x 8
175 x 8 x 3

Low-Pulley Face Pulls
45 x 12 x 3

Nordic Curls
12 x 4

Cable Adduction
20 x 12 x 3

Cable Abduction
10 x 12 x 3

Barbell Hip Thrusts
185 x 10
225 x 10 x 2
275 x 10 x 2

Had to stop here; got interrupted.


(Evening)
Bench Press
135 x 10
185 x 10
225x10
235 x 8
255 x 5
285 x 3 x 3
275 x 3
245 x 5
225 x 7

Barbell Rows (alternating pronated/supinated grip each set)
155 x 12 x 4
165 x 9, 10, 10, 9
175 x 7

Straight-Arm Pulldown
70 x 15 x 4

Landmine Row
120 x 12 x 4

Cable Crunch
70 x 15 x 2

Face Pulls
40 x 15 x 2

Bronwen Blunts
45 x 15, 12, 10

Had a long weekend that bled over into the week, so my schedule was thrown off. Decided to take a few wellness days and reassess. Ate like shit whenever I did eat, slept a lot, recharged from too much social interaction taking place within too short a time. Shirked work on Tuesday because people can be draining.

Got my loadable dumbbells yesterday, but forgot to order another set of collars (way to go, superstar)...

Hoping to have time tomorrow evening to squeeze in some dumbbell pullovers. Need to get Bulgarian Split Squats back in the mix, too; those should be doable without collars. And calf raises (while standing)!

[Renascent]

(8.20.2020)
OHP
135 x 9
155 x 6, 5
165 x 3 x 4

Cable Lateral Raises
10 x 15 x 2
10 x 12 x 2

Weighted Pull Ups
20 x 9, 9, 9, 8

Yazmin Press
115 x 10
125 x 8, 8, 7
135 x 5
145 x 3

Weighted Chin Ups
35 x 7 x 2
40 x 5 (or 6?)
45 x 5

Hang Clean High Pull
175 x 12 x 2
185 x 10

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5

Overhead Tricep Rope Extensions (as supersets with above)
60 x 10, 10, 9, 9

Rope Pushdowns
60 x 12 x 4

Did not finish, slightly annoyed. Appears to be getting dark earlier.

Would like to get up early to squat before work. Pretty sure I'm going to sleep instead.

Tried to rig a cable curl set up again, to no avail. Really looking forward to getting that second set of collars. I didn't even have time to try dumbbell pullovers tonight, but I am anxious to put the new acquisition to use.

[Renascent]

(8.21.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
315 x 4 x 3
325 x 3 x 2

Felt heavy as fuck. I don't even think the days off had as much of a detrimental effect as the lack of appetite earlier this week. A stupid reason to lose ground. I also went to bed really late yesterday, so there's that.

Deadlift
225 x 6
315 x 6
365 x 6
405 x 5
425 x 3 x 3

Dumbbell Pullovers
65 x 10 x 3

Finally got to take one of the new dumbbells for a spin. They are unwieldy as fuck; Janae Kroczaleski would be proud. I probably should've gone with the ten-pound version, but I shouldn't complain. I looked like a toddler trying to climb out of a high chair whilst trying to get the weight to the floor after each set.

Landmine 180s
35 x 10 x 2 (per side)

Face Pulls (low to high)
45 x 15 x 2

Bronwens
45 x 15 x 2

Another car ride tomorrow, but at least I'm not driving to Texas again. Hopefully will have time to get some hip/ass stuff done after we get back. Probably gonna need it. Feeling really fucking old lately.

Considering taking the dumbbells to the park with a few plates; I now have one less reason to start doing farmers walks.

Ordering my neck wrap tonight.

[Renascent]

(8.22.2020)
RDLs
225 x 8
265 x 8 x 3

Nordic Curls
12 x 4

Standing Dumbbell Calf Raises
150 x 20, 20, 15, 12

Minor fuck-up during setup: Figured I could get away with not using collars as long as I didn't tilt the dumbbells during the reps. As soon as I stood up, I heard something that sounded like a sack of potatoes hitting the floor. Looked behind me to realize I'd tilted the dumbbells backward (too focused on keep my back straight to notice what I was doing). The floor now has fresh gouges, courtesy of the 25s that fell, rolled, and skidded into a corner, all dramatic-like.

Ended up using my lone pair of collars, one on the rear end of each dumbbell, and just tilted the fuckers rearward.

Barbell Hip Thrusts
185 x 10
225 x 10
275 x 10 x 3

Seated Barbell Calf Raises
225 x 35 x 2

Bulgarian Split Squats
45 (per side) x 8 x 3

Dumbbell Pullovers
65 x 10 x 3

Face Pulls
35 x 15 x 3

Incline Seated Dumbbell Curls
25 x 12 x 2

Standing Dumbbell Curls
25 x 12 x 2

Bronwen Blunts
35 x 20 x 2

Need more KMFDM on my mp3 player.

[Renascent]

(8.23.2020)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 6, 5
285 x 3 x 3* (sorta)
265 x 4
245 x 5

Barbell Rows
155 x 12 x 6
165 x 10 x 2
175 x 5

Did yardwork this morning, prepwork for cooking, barely had time to bench today. Almost failed the final rep on the first set of 285, and completed the final rep of the second set with my ass off the bench. Third set was fine, but my lats were groaning. Don't know if the difficulty was due to poor sleep, the yard stuff, or the dumbbell pullovers I've been testing the waters with.

Probably should've held off on the rows, but didn't want to move them to tomorrow. Actually planned to do some addtional lat work beyond that, but it didn't happen (probably for the best).

We're off work tomorrow in anticipation of a hurricane, so I'll have plenty of time to nurse some of the accessory stuff planned.

[Renascent]

(8.24.2020)
OHP
135 x 9
155 x 6, 5
165 x 3 x 4
145 x 6

Weighted Pull Ups
20 x 9 x 3
25 x 8
30 x 7

Yazmin Press
115 x 11
125 x 8 x 3
135 x 5
145 x 3 x 2

Hang Clean High Pull
175 x 12 x 2
185 x 10

Snatch Grip High Pull (from safeties)
155 x 5
165 x 5
175 x 5

Straight Arm Pulldown
70 x 15 x 4

Landmine Row
120 x 12 x 4

Sleepy/sluggish as fuck. May do arms in the morning. Would've liked to do another round of dumbbell pullovers, but I called it in a little early today. Need some mental separation between now and tomorrow.

Skipped the Bronwens too. I feel like such a cheater.