anustart

[simonrest]

W5 D3

Warm Up
10 min treadmill - 5.5 km/h
got bored

Lat Pull down
6 min AMRAP
120lbs x 8 x 7
this is too heavy, I shouldn't be reaching a limit on these density sets

plank
6 min AMRAP
30 sec x 5, 35 sec x 1
going to start increasing the number of sets holding for 35 seconds until it's all 6, then increase to 40. I guess

DB curls
25 x 6 x 7
not bad, supinated DB curls feel awkward

[JC]

Rough news about your mum, but I guess it's good to have grounded expectations? (I heard it on a radio documentary about end of life care and the NHS)

Also

Your treadmill patience is fucking outstanding, ten real actual minutes?

[simonrest]

Rough news about your mum, but I guess it's good to have grounded expectations? (I heard it on a radio documentary about end of life care and the NHS)

Also

Your treadmill patience is fucking outstanding, ten real actual minutes?

I've known for maybe 9 months this was happening, just didn't know when.

Also, If I find something good to watch on Netflix I can do liss for longer

[JC]

I got a recumbent bike off eBay for 99p, with ALL the intentions of liss TV/Xbox.

Did one 20 minute go, then the wife ordered it go in the garage because it took up too much space (space that is fucking empty now, btw, although mysteriously it has room for an inflated balance ball when she feels it necessary!)

I would argue with her, but

A) she scary
B) I didn't want to do cardio anyway, I only bought it because it was a bargain. That I never use.

Does netflix have the BBC? There's a new show, Serengeti tales (or something like that) that is pretty funny, and about 15-20 minutes per episode i think?

[simonrest]

Lol.

Not sure on the Serengeti takes, I'll search for it.

[simonrest]

turns out all I got was tales of the Wildebeast

W5 D4

Another day of brainless fuckery

press
78.5 x 1 @ 7
78.5 x 1 @ 7 still, because I forgot to change the weight. Again
83.5 x 1 @ 8 - at least I got the top single, and it was pretty easily an 8
62.5 x 1 - by way of only putting a 2.5kg plate on one side like a fucking idiot
65 x 4 x 6 - no dramas once I got the weight correct. I did the second set on one breath and almost passed out.

paused squat
130 x 4 @7
135 x 4 @8
140 x 4 x 3 @ 9, 9, 9.5
fuck, this sucked. First of the top sets I filmed and it was high. Filmed the last set and it was better. My right knee hurt though (the one I hurt on the leg press). Tiger Balm tonight

overhead cable tricep extension
50 x 8 x 5
this was pretty OK

Highlights


Gym Story
it was fixed barbell day today. Bro 1 was doing supersets of LTE and curls with fixed barbells. I mean, there's a dumbbell rack just there, but sure, use a long fixed weight bar for curls.
Bro 2 used the fixed barbell to superset rows and front squats - the front squats were essentially good mornings with the bar in the front rack. Must be a solid wrist workout

[Allentown]

These days I almost always double-check the plates, on almost every set. Even when I haven't changed them. Just because sometime I think I'm pressing 150 but two sets in I notice its 140.

[simonrest]

These days I almost always double-check the plates, on almost every set. Even when I haven't changed them. Just because sometime I think I'm pressing 150 but two sets in I notice its 140.

lol.

I think it's because the first thing I'm doing post set is checking the video to guage RPE and select the next weight - then I forget to change it

W5 D5

day was all messed up today. Hospital, doctors, meetings, not eating etc etc

Deadlift
200 x 1 @7
210 x 1 @8
162.5 x 4 x 6
fuck these felt good, particularly the top singles. 210 was faster than 205 went last week.

Catapult Bench
117.5 x 4 @7
122.5 x 4 @8
127.5 x 4 x 3 @9, 9, 9.5
thought there was something funky going on with my right elbow/shoulder, so filmed set 2 from the other side and I was right. Last rep has overtuck and massive flare. Fixed it on the last set and it felt pretty clean (but tough)

Highlights


music:

gym trainer was there with his (assumed) mistress, and he was playing 90s cheatin RnB - Say my Name, Scrubs, That Thing. I had a secret giggle.
BTW, how good was the Misseducation of Lauren Hill - going solo as a female RnB artist with such a huge album set the scene for so many that came after her. I got back into it a few years ago and it's still holding up really well (unlike most other 90s music. *cough*reel big fish)

[Allentown]

You shut your mouth Reel Big Fish is awesome. I still rock "Ban the Tube Top" on a nice summer day.

[simonrest]

Correction: reel big fish were awesome. Saw them live. Twice. But have you tried listening to them recently? Or blink 182...

[Allentown]

SRS I can't even quote the "Correction:" post without tripping my work filter.

Yeah man, I listened to a bunch of RBF this summer! Or do you mean new stuff? I never bought the 2012 album, and I also just noticed the one before that (Monkeys for Nothing) came out 10 years ago... Never liked Blink 182.

[simonrest]

SRS I can't even quote the "Correction:" post without tripping my work filter.

Yeah man, I listened to a bunch of RBF this summer! Or do you mean new stuff? I never bought the 2012 album, and I also just noticed the one before that (Monkeys for Nothing) came out 10 years ago... Never liked Blink 182.

I, uh, had no idea they were still around.

You ever listen to less than Jake? I'm actually seeing them this Wednesday

[simonrest]

W6 D1

life stress is stressful

Squat
177.5 x 1 @ 8 - shit, this is a planned warm up
187.5 x 0 - well fuck. gave up on it, form all fucked up
145 x 4x4 + 3x2 - this is the planned scheme - 20 total reps.
squat is up the shit lately, form feels wonky, I'm either too high or dropping too low, can't get my foot placement right. I think I got better on the back off sets but I'm still not getting my knees 100% right and back angle right. Also, future Simon, don't jump from 140 to 177 on warm ups next week.

press
70 x 4 @7
72.5 x 4 @8
75 x 4 @9.5 (new 4RM my app tells me)
73.5 x 4 x 2 @9 and 9
top set was slightly heavy for a true 9 so dropped it back a bit

seated cable row
75 x 8 x 5
NBD

video (sorry for too many sets and shitty angles)

[simonrest]

it's irritating that between coming back from injury and external stuff I won't be able to assess the effectiveness of the program. I'm going to have to run it again, aren't I...

[JC]

I wouldn't worry too much if it were me*, sometimes when life stress is stressful, you can't get your head right around lifting and it all feels off and wonky and going to shit anyway, no matter what you do. The "smart" thing to do would be to recognise this and not read too much into it, I think. I'm not known for my smarts though...

* Not at all what I would do, but trying to help here so let's pretend!

[Allentown]

Alright, I just can't quote anything in your log...
The only Less Than Jake album I have is "Losing Streak" for some reason, but I do still throw that in the car every once in a while.

[simonrest]

Alright, I just can't quote anything in your log...
The only Less Than Jake album I have is "Losing Streak" for some reason, but I do still throw that in the car every once in a while.

why can't you quote?
Losing streak is a solid album.

I wouldn't worry too much if it were me*, ...

* Not at all what I would do, but trying to help here so let's pretend!

yep, I'm like this too. Currently reconsidering programming, food intake, resetting, accessories, supplements, "supplements"....

[hector]

Alright, I just can't quote anything in your log...
The only Less Than Jake album I have is "Losing Streak" for some reason, but I do still throw that in the car every once in a while.

why can't you quote?
Losing streak is a solid album.

I wouldn't worry too much if it were me*, ...

* Not at all what I would do, but trying to help here so let's pretend!

yep, I'm like this too. Currently reconsidering programming, food intake, resetting, accessories, supplements, "supplements"....

What are you thinking regarding accessories and food intake?

[simonrest]

W6 D2

Comp Bench
117.5 x 1 @7.5
127.5 x 1 @8.5, but not nearly enough pause. IN fact, with the sinking and heaving it's basically TnG
102.5 x 4x4, 3x2
back off sets were better. Finding if I arch harder and push "away" from me (ie more towards my hips) I get better drive.

Paused Deadlift
140 x 4 @7
145 x 4 @8
150 x 4 x 3 @ 8.5, 8.5, 9
still going strong

leg press
205kg x 8 x 5
narrower stance = more quad pump. as long as I don't blow a knee

Highlights


music:
sharon Jones, Femi Kuti, Buena Vista.
Fela Kuti gets all the attention, but his kids Femi and Seun both produced some awesome afrobeat funk music

[simonrest]

What are you thinking regarding accessories and food intake?

should I be eating more protein, or just stick to what Avatar say?

Are any accessories interfering with comp lifts? ie, are the seated cable pulls on monday fatiguing my back and effecting the bench on tuesday?

answer to both is probably no. I mean, my squat sucked yesterday, and that was the first thing I've done all week. I need to stay the course and not tinker. I'm still (technically) on track to bench 300 and press 200 before Christmas. Deadlift is also feeling awesome, so even off an overly long run up I may get a PR pull at the end of this cycle. Squat needs work, but improving on 3 out of 4 lifts is still OK given the circumstances