Tip Toeing in my Vibrams

[MarkKO]

So the plague isn't knocking you around *too* much.

[Renascent]

So the plague isn't knocking you around *too* much.

Nah, not anymore.

[JohnHelton]

Congrats on the PR!

[MarkKO]

So the plague isn't knocking you around *too* much.

Nah, not anymore.

Well, that's a win.

[DanCR]

Had a nice terror ride into the boot last night. It’s awesome when they keep adding time to the flight tracker and you realize it’s because they’re afraid to land and are circling. Fuck tornadoes. I legit beelined to the bar right out of the gate, luggage could wait.

[hector]

Congrats on 320 x 2!!!!!

[Renascent]

@JohnHelton, @hector, thank you!

@DCR, I couldn't blame you. It was decent weather if you're hunkered down somewhere; not so much if you're traveling, and out in the open.

[Renascent]

(12.15.2022)
Overhead Press
155 x 8
165 x 7
175 x 6 x 3

Lol, this sucked ass. Called it early because, despite the gorgeous sunshine, the air was super dry today. Sinuses weren't cooperative, and I kept getting dizzy at the top of each rep.

Ended up just craving a nap and some fajitas.

Not sure about squatting tomorrow. Might come up with a lighter routine on the fly if squats are a no-go.

[Renascent]

(12.19.2022)
Overhead Press
155 x 9
175 x 5 x 4
185 x 3 x 4
195 x 2 x 4
205 x 1



Yazmin Press
185 x 7 x 4
195 x 5 x 3
205 x 4

Rope Pushdowns
75 x 12 x 4
80 x 8 x 2

Barbell Hang Shrugs
255 x 20 x 2
315 x 12 x 2
335 x 8 x 2

Overhead RTEs
80 x 12 x 4
85 x 8 x 2

Dumbbell Silverback Shrugs
70 x 20 x 4

Hammer Curls
25 x 12 x 3

[Renascent]

(12.20.2022)
High-Bar Squat
135 x 10
225 x 10
275 x 6 x 4
295 x 3 x 4
315 x 2 x 2
325 x 1 x 2
275 x 4
225 x 6



Snatch-Grip Deadlift
225 x 10
275 x 10
315 x 6 x 2
335 x 4 x 2
365 x 2 x 2



Barbell Good Mornings
175 x 10 x 4
185 x 6 x 5

Seated Cable Leg Curls
50 x 12 x 7
55 x 8 x 2

Seated Reverse Calf Raise
60 x 35 x 8

Standing Barbell Calf Raises
225 x 25 x 4
135 x 20 x 2

Dumbbell Lateral Squats
30 x 10 x 3

[Renascent]

(12.22.2022)
Bench Press
135 x 11
225 x 11
255 x 8
285 x 4 x 2
315 x 1 x 2
320 x 1 x 2
285 x 3 x 2
255 x 5 x 2
225 x 7 x 2



Kneeling Single-Arm Cable Flyes
15 x 12 x 4

Single-Arm Cable Y-Raise
15 x 10 x 4

Kneeling Cable Chops
25 x 15 x 2
35 x 10 x 2

Kneeling Cable Crunch
65 x 20 x 4

Standing Cable Leg Extension
50 x 12 x 5

Lying Cable Knee Raise
85 x 10 x 2
75 x 10 x 2
50 x 15 x 2

[Renascent]

(12.28.2022)
Weighted Pull Ups
50 x 6 x 4
60 x 4 x 4
70 x 2 x 3
80 x 1
90 x 1

Bilateral Dumbbell Bulgarian Split Squats
35 x 10 x 2
45 x 8 x 2
55 x 6 x 2

Cable Hip Adduction
35 x 12 x 4

Kneeling Face Pulls
60 x 12 x 6

Kneeling Cable Crunch
70 x 20 x 3

Kneeling Cable Chops
35 x 12 x 2
45 x 8 x 2

Lying Cable Knee Raise
90 x 8 x 3
70 x 12 x 3

[Renascent]

(12.29.2022)
Overhead Press
165 x 7 x 2
185 x 4 x 4
205 x 0
195 x 3 x 4
205 x 1 x 2
210 x 1
185 x 3 x 2



Yazmin Press
185 x 7 x 4
195 x 5 x 3
205 x 3 x 2
135 x 8

Rope Pushdowns
75 x 12 x 2, 10 x 2
80 x 8 x 2

Barbell Hang Shrugs
255 x 20 x 2
315 x 15 x 2

Overhead RTEs
80 x 12 x 4
85 x 8 x 2

Dumbbell Silverback Shrugs
75 x 20 x 4

Cable Pull-Aparts
35 x 10 x 3

Wrist Curls
10 x 6 x 4
20 x 6 x 4
30 x 6 x 4

[Hardartery]

(12.29.2022)
Overhead Press
165 x 7 x 2
185 x 4 x 4
205 x 0
195 x 3 x 4
205 x 1 x 2
210 x 1
185 x 3 x 2



Yazmin Press
185 x 7 x 4
195 x 5 x 3
205 x 3 x 2
135 x 8

Rope Pushdowns
75 x 12 x 2, 10 x 2
80 x 8 x 2

Barbell Hang Shrugs
255 x 20 x 2
315 x 15 x 2

Overhead RTEs
80 x 12 x 4
85 x 8 x 2

Dumbbell Silverback Shrugs
75 x 20 x 4

Cable Pull-Aparts
35 x 10 x 3

Wrist Curls
10 x 6 x 4
20 x 6 x 4
30 x 6 x 4

Nice fight back after the miss. Such a tempermental bloody lift, and by that I mean pressing in general.

[Renascent]

(12.29.2022)
Overhead Press
165 x 7 x 2
185 x 4 x 4
205 x 0
195 x 3 x 4
205 x 1 x 2
210 x 1
185 x 3 x 2



Yazmin Press
185 x 7 x 4
195 x 5 x 3
205 x 3 x 2
135 x 8

Rope Pushdowns
75 x 12 x 2, 10 x 2
80 x 8 x 2

Barbell Hang Shrugs
255 x 20 x 2
315 x 15 x 2

Overhead RTEs
80 x 12 x 4
85 x 8 x 2

Dumbbell Silverback Shrugs
75 x 20 x 4

Cable Pull-Aparts
35 x 10 x 3

Wrist Curls
10 x 6 x 4
20 x 6 x 4
30 x 6 x 4

Nice fight back after the miss. Such a tempermental bloody lift, and by that I mean pressing in general.

Thanks.

I knew I had it in me today, even if it was just a single. I think the jump from 185 was a little too ambitious, considering the lack of consistent lifting lately.

[MarkKO]

(12.29.2022)
Overhead Press
165 x 7 x 2
185 x 4 x 4
205 x 0
195 x 3 x 4
205 x 1 x 2
210 x 1
185 x 3 x 2



Yazmin Press
185 x 7 x 4
195 x 5 x 3
205 x 3 x 2
135 x 8

Rope Pushdowns
75 x 12 x 2, 10 x 2
80 x 8 x 2

Barbell Hang Shrugs
255 x 20 x 2
315 x 15 x 2

Overhead RTEs
80 x 12 x 4
85 x 8 x 2

Dumbbell Silverback Shrugs
75 x 20 x 4

Cable Pull-Aparts
35 x 10 x 3

Wrist Curls
10 x 6 x 4
20 x 6 x 4
30 x 6 x 4

Nice fight back after the miss. Such a tempermental bloody lift, and by that I mean pressing in general.

I know, right?

What is it about pressing that it can go to shit so fast out of nowhere?

[Renascent]

(12.29.2022)
Overhead Press
165 x 7 x 2
185 x 4 x 4
205 x 0
195 x 3 x 4
205 x 1 x 2
210 x 1
185 x 3 x 2



Yazmin Press
185 x 7 x 4
195 x 5 x 3
205 x 3 x 2
135 x 8

Rope Pushdowns
75 x 12 x 2, 10 x 2
80 x 8 x 2

Barbell Hang Shrugs
255 x 20 x 2
315 x 15 x 2

Overhead RTEs
80 x 12 x 4
85 x 8 x 2

Dumbbell Silverback Shrugs
75 x 20 x 4

Cable Pull-Aparts
35 x 10 x 3

Wrist Curls
10 x 6 x 4
20 x 6 x 4
30 x 6 x 4

Nice fight back after the miss. Such a tempermental bloody lift, and by that I mean pressing in general.

I know, right?

What is it about pressing that it can go to shit so fast out of nowhere?

For a long time, my press seemed to languish until I learned to create enough tension in the quads to stabilize everything before the push.

With that said, ever since it became a "full-body lift" in my own eyes, it seems like so many different factors can come into play when I underperform: bodyweight fluctuations, sore ass, sore quads, sore chest, and so on.

It is fickle as fuck.

[Renascent]

(12.30.2022)
Low-Bar Squat
135 x 10
225 x 10
275 x 5 x 5
295 x 3 x 3
315 x 1 x 3
275 x 3 x 2
225 x 5 x 2



Bilateral Dumbbell Bulgarian Split Squats
40 x 10 x 2
50 x 8 x 2
60 x 6 x 2

Landmine Rainbows
40 x 8 x 2
45 x 8 x 2

Dumbbell Lateral Squats
40 x 10 x 3

Standing Cable Leg Extensions
50 x 12 x 5

Ab Wheel Rollouts
12 x 3

[Renascent]

(1.4.2022)
High-Bar Squat
135 x 10
225 x 10
275 x 6 x 4
295 x 4 x 2, 3 x 2
315 x 2 x 3
275 x 4 x 3



Bilateral Dumbbell Bulgarian Split Squats
40 x 10 x 2
50 x 9 x 2
60 x 6 x 2

Standing Cable Leg Extensions
55 x 9 x 3
50 x 12 x 3

Ab Wheel Rollouts
13 x 3

• Stepped on the scale a few days ago, and weighed in at 183. Probably lower by now. Trying to rebuild an appetite before rebuilding the lifts. I always seem to fuck up my caloric intake when I have days off from work for some reason. Can't wait to see what's become of my deadlift.

I was around 197 at the peak of last year's PR season. Gonna be an interesting year, or so I hope.

• Got a handful of minor household repairs done, so the time away from the rack wasn't a total waste. I'm also currently enjoying Red Dead Redemption (the first one).

• The split squats made everything sore a few sessions back, but gradually I noticed that I was getting full hip extension from both glutes while doing everyday shit, along with a host of other positive downstream effects. Wandered around the grocery stores flummoxed, but a little skeptical too. I'll try to keep them in rotation wherever feasible for now.

Maybe pairing them with the single-leg bridges that FredM touted awhile back might get the ball rolling on some things.

• Might be switching immediate bosses at work as the result of an altercation last week. A little burnt out from interacting with people who try to weaponize civility to shut down valid concerns, so hopefully this change will save some energy for more productive shit.

[MarkKO]

(1.4.2022)
High-Bar Squat
135 x 10
225 x 10
275 x 6 x 4
295 x 4 x 2, 3 x 2
315 x 2 x 3
275 x 4 x 3



Bilateral Dumbbell Bulgarian Split Squats
40 x 10 x 2
50 x 9 x 2
60 x 6 x 2

Standing Cable Leg Extensions
55 x 9 x 3
50 x 12 x 3

Ab Wheel Rollouts
13 x 3

• Stepped on the scale a few days ago, and weighed in at 183. Probably lower by now. Trying to rebuild an appetite before rebuilding the lifts. I always seem to fuck up my caloric intake when I have days off from work for some reason. Can't wait to see what's become of my deadlift.

I was around 197 at the peak of last year's PR season. Gonna be an interesting year, or so I hope.

• Got a handful of minor household repairs done, so the time away from the rack wasn't a total waste. I'm also currently enjoying Red Dead Redemption (the first one).

• The split squats made everything sore a few sessions back, but gradually I noticed that I was getting full hip extension from both glutes while doing everyday shit, along with a host of other positive downstream effects. Wandered around the grocery stores flummoxed, but a little skeptical too. I'll try to keep them in rotation wherever feasible for now.

Maybe pairing them with the single-leg bridges that FredM touted awhile back might get the ball rolling on some things.

• Might be switching immediate bosses at work as the result of an altercation last week. A little burnt out from interacting with people who try to weaponize civility to shut down valid concerns, so hopefully this change will save some energy for more productive shit.

I swear there are slews of people who would wish to have that caloric issue over the holidays

Good news about the bosses, I guess?