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  • mbasic's oly log/blog

    5-6-2020 Wed.

    HBS:
    right knee pain doing warmups, so stopped

    FLOATING SNG DL ON RISER:
    110x5x2
    170x5
    220x5x3

    DB LUNGE ON 7" RISER:
    45#x5x3
    Last edited by mbasic; 05-07-2020, 02:42 PM.

  • #2
    5-7 Rest

    5-8 planned

    SN:

    115x3x2
    125x3
    132x3
    142x3x2

    SN DL:
    220x5x3

    try to squat
    Last edited by mbasic; 05-11-2020, 01:28 PM.

    Comment


    • #3
      5-9 and 5-10-2020
      lots of yard work, house projects

      5-10-2020 Sun. PM

      SN HIGH PULL
      132x5x2
      152x5
      172x5
      182x5
      187x5
      192x5

      DB LUNGES:
      45#DB's x 3 @crashed, trail leg/knee just kinda gave out)
      just BW x 10 x3
      Last edited by mbasic; 05-11-2020, 01:31 PM.

      Comment


      • #4
        5-12-2020 Tues

        --SN--

        bar tech.work
        115x3x2
        132x3x3 some sets were goofy
        147x3x3 last set was so-so-ok

        --FLOATING SN DL fr. PLINTH--
        198x6x3
        Last edited by mbasic; 05-13-2020, 12:59 PM.

        Comment


        • #5
          5-14-2020 Thurs

          --SN--
          115x3x2
          135x3x2
          152x3x4 ...some misses and goofyness

          --SEGMENTED SNDL--
          stand up, down to knee, up again, then down
          198x6x3
          Last edited by mbasic; 05-15-2020, 12:15 PM.

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          • #6
            5-16-2020 Sat.

            --SN HIGH PULL--
            132x5x2
            152x5
            172x5
            187x5x3

            --DB LUNGE--
            25#DB x8; x8; x10
            --------------------------

            5-17-2020 Sun.
            Shit ton of yard work, may have over-heated myself.
            I have gotten de-climatized ! sad.

            Comment


            • #7
              5-18-2020 Mon

              --SN--
              115x3x3
              140x2
              152x1
              162x1
              172x1
              178x1

              --SNDL--
              198x5; 218x5x3

              Comment


              • #8
                God this log is pathetic.

                Right now I'm just doing strength stuff.

                Olympic lifting pisses me off.

                Update around May 2021....doing Deadlift and OHP focus.

                Some Body builder type stuff too.

                I have managed to get to here....notable metrics:

                DL around : 405x1x5 / 385x1x10 [email protected] ( I could probably 405 x 6RM)

                PWR CLN: 230x1 (this ties PR, maybe ... 235x1 I think)

                OHP: 185x5x2 ez

                INCLINE: 225x5x5 ez

                NOT SQUATTING, doing hack squats and above parallel box squats and other leg shit

                Last edited by mbasic; 10-06-2021, 09:30 PM.

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                • #9
                  5-6-2021 Thurs - Lower Body

                  --CONV. DL--
                  135x5; 225x4x2; 315x2x2
                  365x1; 390x1;
                  [email protected]

                  --HBS ATG--
                  135x5; 185x5; 225x5; 250x5; 275x5

                  --LEG EXT. MACH.--
                  130x8; 150x8
                  170x8x5

                  --RDL--
                  275x8x3

                  ...got important phone call from work.
                  Had to cut it short; wanted to do more.

                  Comment


                  • #10
                    10-6-2021 Wed - Update.
                    40 almost 50.
                    I've adopted keto + I.F. and lost about 20 pounds. (205 ish rn)
                    Restarting Olympic lifts again.
                    Trying to see if I can regain some strength: I do the slow/strength lifts 1st and finish up with just one oly-variant of some sort to maintain speed/technique.
                    Only squatting 265x5x5; PC 215x1 after that; CLN DL for 365x3x5 (could probably still CNV.DL 405x1); BP 235x5x5;
                    Not really much going on IOW....

                    Comment


                    • #11
                      10-6-2021 Wed.

                      --CLN HVY PULL--
                      345x 3r x 5s

                      --LUNGES--
                      45x5; 95x5
                      120x5
                      145x5
                      150x5

                      -PWR CLN--
                      135x1x3
                      185x1x2
                      200x1x2
                      210x1
                      215x1

                      =========================

                      10-7-2021 Thur

                      Was going to workout today. I did my first FSQT w 135 and had a massive glute cramp or something (left, outer glute area) .... holy shit! I dropped the bar to my thighs like catching/resetting a power clean. Also my right leg, the VMO-quad area had a slight tingle/cramp. I think its the Keto is fucking with me. Yesterday was dead... and lunges which I've not done in a long time. So i've been horribly sore in the glutes also. I hope its just a cramp and not a pulled-something .... Left gym after the cramp....see what happens tomorrow. Then I pounded some potassium, magnesium, and calcium pills ..... later drank some apple cider vinegar. I will heavily salt my next meal. This would be my first cramp while working out in a long long time ....3 years? I have had some legs cramps no and then at night while all this was going on (the new keto diet). Night cramps are always the right leg, calf/tibia muscle thing on side of leg.

                      Today I ended a 18 hr fast: 78 glu / 1.6 ketones.

                      Comment


                      • #12
                        10-8-2021 FRI

                        tried to FSQT ...

                        --FSQT--
                        45x5x3; 135x1; 135x3x2; 195x2x2; 215x1
                        235x1
                        240x1
                        245x1
                        ...yeah, my left glute is still tight/sore/damaged.
                        better "take it easy".
                        225x3x3

                        --SN PULL--
                        135x3x2
                        165x3x2
                        190x3x2
                        215x3x2
                        240x3x5

                        Comment


                        • #13
                          10-9-2021 SAT

                          ...did this while the boy lifted

                          --RACK JERK--
                          135x3x2
                          190x3x2
                          215x3
                          235x3x3 ..this might be a PR of sorts

                          --OHP--
                          155x5x5

                          --CHIN UP--
                          just BW x 5r x 7s
                          ...haven't done chinups in ages.

                          Comment


                          • #14
                            10-10-2021 SUN

                            ... did this while the boy lifted

                            --HBS--
                            265x5x3

                            --LUNGES--
                            115x5x3

                            --PWR CLN--
                            135x3x2
                            175x3x2
                            195x3x3

                            Comment


                            • #15
                              10-11-2021 MON, rest

                              rando blood check was
                              0.5 Ketones / 88 Gluc
                              I have NOT been fasting lately, but HAVE been ketone-ing. (very low carb).

                              I didn't log it here, but Sunday after yard work, I had an odd 2.3 Ketone / 76 Gluc reading....
                              That's my 2nd highest ketone reading ever. Weird.

                              =========================

                              10-12-2021 TUES

                              --SN SLOW PULL--
                              135x3x3; 205x3x2; 230x1x2
                              255x1x2
                              280x1
                              295x 3r x 5s

                              --FLOATING SN DEADLIFT--
                              ...standing on 45 plate
                              205 x 5r x 4s

                              --SN FROM STATIC HIGH PWR POS.--
                              ...almost no warm up
                              115x2x2
                              140x2x2
                              165x 2r x 4s ...missed only one

                              Disappointed in BW @ 206.8 afterwards.
                              Ketones only 0.3 / Gluc 102 (expected, right after workout).

                              Thinking ahead ....
                              starting Friday, Quail season begins, so that means a shitload of walking and hiking with the dog for hours and hours and hours.
                              That's kinda primo fat burning exercise (LISS), so we will see if ....
                              #1- I lose some weight / BF.
                              #2- being fat adapted if I can hunt/hike easier, for longer...or better said: if I "have more energy" ... being fat adapted.

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