Just GSD.

[mgil]

6/2/2022

Hip isolation supersets

Triceps + face pulls:
5x10x45

Notes:

No video. Nothing cool to see. Was going to do some kettlebell squats but my knees are a bit achy. That can wait.

The triceps and face pull work today was easy. Finally seeing some progress again.

[mgil]

6/3/2022

Foam rolling

OHP:
1x5x45
1x5x65
1x5x95
1x3x135
1x3x155
5x5x95

KB Goblet Squat:
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32

Foam rolling…

Notes:

Hadn’t done focused OHP in a bit. I actually warmed up to this with some kettlebell OHP first. My execution on this lift is trash, so 155 feels ungodly heavy. The 5x5 backoff sets were done in under 3 minutes.

Kettlebell squats feel good for mobility. I can feel some work in the hips. Day by day.

Included foam rolling clip for fun.

[JimRiley]

Science or no, running the sore part of a muscle over a rounded object with moderate force sure seems to chase the pain away. Must be one heck of a placebo effect. Glad it's working for you too, @mgil!

[mgil]

Science or no, running the sore part of a muscle over a rounded object with moderate force sure seems to chase the pain away. Must be one heck of a placebo effect. Glad it's working for you too, mgil!

Thanks!

I was finally able to abandon the mentality that I need “evidence” that it works from a scientific community that doesn’t fully understand all of the mechanisms at hand. Rather, I approached it like the “theory of everything”. While a sufficient model doesn’t exist to unify all of matter, observations are consistent.

[mgil]

6/4/2022

SSB squats:
1x5x45
1x5x95
1x5x135
1x5x185
1x5x225
3x5x135

Pull-ups:
5x5xPurple

Notes:

Squatting once per 6 months is not a good strategy for squatting heavy. I will note that this was far better than the last time. Some strength is there, but skill display sucks. More evidence that pretty much any novice programming benefits from skill display as much as hypertrophy.

Shoulders were a little toasty from OHP, but got in something that looked like work.

Trying to maintain momentum. Wrote a 6 page report this am for a class I’m taking for work. I’m an idiot for taking classes supplemental to all the other crap I have going on.

[mgil]

6/6/2022

Foam rolling

Hip work

KB halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20

Notes:

Yard work yesterday. Lower back is still feeling some DOMS from squats on Saturday. Mainly focused on mobility today. Hopefully some pulls tomorrow.

[mgil]

6/7/2022

TBDL:
1x5x150
1x5x240
1x5x290
1x5x310
1x5x330

Pull-ups:
3x10xBigRed

Triceps extensions + face pulls:
1x10x45
1x10x55
1x10x65

Notes:

Energy level was good tonight and joints were feeling good. I realized a slight issue with my TBDL stance wherein my right heel likes to rotate in during the final part of the setup. By rotating that heel back out an inch or so, the pulls felt much more even and the hip feels better afterwards. No real change in strength?

Did some pull-up volume with lots of help just to get the extra work in. Ramped the triceps and face pulls to get a bit more pump.

[mgil]

6/8/2022

BP:
2x10x45
1x5x95
1x5x135
1x3x155
1x3x185
1x3x205
1x3x225
1x3x245
1x3x255
1x3x225
3x5x185

KB complexes:
1x5x4
1x5x6
1x5x8

Notes:

Added ten pounds to my top triple with better form and speed.

Probably going to do some softball and lax ball stuff too. A bit stiff in a few spots.

[mgil]

6/9/2022

Banded hip mobility stuff

KB Goblet Squats:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32

Notes:

Hip is cooperating. Nothing really stressing for upper body tonight. Taking it a bit easy.

I think I’ll buy singles of the bigger kettlebells this next Black Friday so that I’ll have up to 48kg or so. Doubtful I’d really want much bigger. I do wonder why they swap to 8kg jumps?

[mgil]

6/10/2022

Foam rolling

SSB squats:
1x5x45
1x5x95
1x5x135
5x5x155

Triceps & face pulls:
5x10x45

Foam rolling

Notes:

Hip mobility is improving slowly. Last set had good depth on the last rep with a slight pause.

SSB works the snot out of my middle back. I skipped on pull-ups and did the triceps and rear delt stuff instead. I’ll do pull-ups tomorrow or something.



ETA:

Not that anyone cares, but Instagram has begun sneaking in ID tags to share links again. You can delete everything after the question mark (“?” included) and the link will still work.

[mgil]

6/12/2022

Yard work

OHP/MP:
1x5x45
1x5x65
5x5x95

Pull-ups:
5x5xPurple

TE + FP:
3x10x45

KB curls:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16

Notes:

Doing OHP with feet together (military press) taught me a lesson today. Helped me force my left arm to keep pace with my right. Good stuff.

Everything else was okay, especially since done in a bit of a fatigue state. Face pulls were interesting since it seemed like I got a bit more deltoid recruitment from the fatigue.

Ran the KB curls up a quick ladder for some sick pumps.

[mgil]

6/14/2022

RDL+SHR+BBR:
5x5x135

DL:
1x3x185
1x3x225
1x3x275
1x1x315

Notes:

Hamstrings started to spasm cycle on 315. Felt like an issue of not knowing what’s going on versus truly being too weak.

My stance is improved and symmetric while being easier to reach the barbell. I am able to pick things up off the ground without a struggle. These are the real improvements right now. Hip is holding and cooperative.

[mgil]

6/15/2022

BP:
2x10x45
1x5x95
1x5x135
*eat dinner*
1x10x45
1x5x95
1x5x135
1x5x155
1x5x185
1x5x225
1x5x245
3x5x185

Notes:

Really good session tonight. Based on feels, I made some larger jumps tonight to compact the session. Then off to complete an application package for a director level position. Very painful.

Anyhow, bench feels on track. Nothing hurts too bad overall. Things are kinda back on the rails.

[mgil]

6/19/2022

Foam rolling

SSB (reps cut high, heels, narrow stance):
1x10x45
3x5x95
5x5x135

OHP (feet together):
1x10x45
1x8x65
5x5x95

Banded hip work

Notes:

Been very busy the last few days. Was going to beat myself up mentally about how I was feeling today, but put things in context and recognized where I’ve seen improvement.

Ego is a motherfucker sometimes.

[mgil]

6/20/2022

Yard work

PU:
5x5xPurple

KB Halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16

KB OHP:
1x10x4
1x10x6
1x10x8
1x10x12
1x10x16

Inverted Row:
1x10xBW

Notes:

Just easing the throttle some with the hip and back. Things aren’t bad, just tender. Working motion through the joint but nothing more.

[mgil]

6/21/2022

KB Swings:
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32

TBDL:
1x5x150
1x5x200
1x5x240
5x5x290

Notes:

Used the swings to warmup. That seemed to work.

Got pretty sweaty today. Almost felt like a workout.

[mgil]

6/22/22

Some protracted shoulder warmup ideas stolen from another thread…

BP:
2x10x45
1x8x95 (I think)
1x3x135
1x3x185
1x3x225
1x3x245 (@7?)
1x2x265 (wanted 3, lost focus)
5x8x175

Triceps extensions + face pulls:
6x10x45 (I think I did an extra set)

Notes:

Bench seems to be progressing with one mixed dose per week. Rotating 3s and 5s with backoff sets seems to be tolerable. Might roll lower body stuff back to 1x per week. Dosing upper body one other day with OHP stuff seems workable. Dunno about light squats and pulls yet. I’ll give it another couple of weeks to figure out.

[mgil]

6/23/2022

2 rounds of banded hip work

KB goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20

SSB squats:
1x5x45
1x5x95
5x5x135

Notes:

Need to up volume on the squats. I might do 5x8 next week and 5x10 the following week and keep it there for a bit. ROM is somewhat undulating depending on prior fatigue. Regardless, feels like I’m turning the corner.

For roughly the last year, I’ve been haunted by the vasovagal syncope episode I had which likely resulted in a follow on concussion. Most of the residual shit has seemed to have cleared and I’m not afraid to sweat and/or push limits. I’ll admit that I’ve been walking on eggshells for a lot of my training and lack thereof over that period of time, but it’s been strategic.

Slowly opening the throttle.

[mgil]

6/24/2022

KB Curls + OHP:
1x10x4
1x10x6
1x10x8
1x10x12
1x10x16

OHP (military):
1x10x45
1x10x65
1x5x95
5x5x115

Pull-ups:
5x5xPurple

Notes:

Shoulders are feeling pretty good. If anyone is reading this, try the strict military style OHP and see what’s up. It finds a lot of errors.

Pull-ups feel flat but everything else is picking up. Probably fine.

Sheared a nut off my Rep Fitness bench trying to align the foot better. Kinda ticked off about that but oh well. Easy to fix.

[mgil]

6/28/2022

Softball jabbed into joints

TBDL:
3x5x150
1x5x200
1x5x240
1x5x290
1x5x310
1x5x330

KB rows:
A few

Notes:

Did some accessory work Saturday or Sunday. It is in the IG post.

Pulls felt pretty decent. Not as easy as I’d want but not suffering. Takes forever to warm up and also fuck the warm weather.

ETA: