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Staving off the decline 2<&half;>

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  • #16
    Session 11 continued
    Squat: 230(94%)x1 @8, 175(71%)x5x5 @7 E2MOM
    Band rows: (pink+blue)x12x4
    Cardio: Cycled 65 minutes, mostly easy to moderate.

    On squats, I descended about 1/8 of the way with 250, chickened out, and re-racked it. It would have been a PR, but that was a little high even for me.

    Prescribed rep range for squat: 22 to 30 reps in sets of 3-6.

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    • #17
      5/17: Session 11 continued + cardio
      Squat: 230(94%)x1 @8, 175(71%)x5x5 @7 E2MOM
      Band rows: (pink+blue)x12x4

      On squats, I descended about 1/8 of the way with 250, chickened out, and re-racked it. It would have been a PR, but that was a little high even for me.

      Prescribed rep range: 22 to 30 reps in sets of 3-6.

      Cardio: Cycled 65 minutes, mostly easy to moderate.

      5/19: Session 12
      Bench: Overwarmup 155(87%)x3 @8; 115(65%)x13,12,11,10 @8 starting every 3:30
      Deadlift: Overwarmup 285(85%)x1 @7, 310(94%)x1 @8.5, 335x0; 260(79%)x2x4 @7 starting every 2:00
      OHP: 73.5x3,3,3,3,3,3,3,2,0 in 8 minutes

      Bench was fine.

      Got a little carried away warming up for deadlifts; since I weighed 167.4 this morning, 335 would have been a 2xBW pull. It came up a few inches.

      OHP was pretty bad.

      Prescribed rep ranges: bench 4 variable-rep sets @7-8; deadlift 2 singles at 85%, 1 single at 95%, 8 reps in sets of 1-2 with 80%; OHP 10-minute AMRAP with ~102% of last week's load (which was 72).

      Comment


      • #18
        Thursday, May 20
        Cardio: Walked and jogged for 45 minutes. Did a fun little trail run with some radical ups and downs.

        My training will probably be quite sparse for next few days because of grading finals.

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        • #19
          Later on May 17:
          Session 11, continued
          Squat: 230(94%)x1 @8, 175(71%)x5x5 @7 E2MOM
          Band rows: (pink+blue)x12x4
          Cardio: Cycled 65 minutes, mostly easy to moderate.

          Prescribed rep range: 22 to 30 reps in sets of 3-6.

          May 19:
          Session 12
          Bench: Overwarmup 155(87%)x3 @8; 115(65%)x13,12,11,10 @8 starting every 3:30
          Deadlift: Overwarmup 285(85%)x1 @7, 310(94%)x1 @8.5, 335x0; 260(79%)x2x4 @7 starting every 2:00
          OHP: 73.5x3,3,3,3,3,3,3,2,0 in 8 minutes

          Bench was fine.

          Got a little carried away warming up for deadlifts. Since I weighed 167.4 that morning, 335 would have been my first 2xBW pull. It did come up a few inches.

          OHP was pretty bad.

          Prescribed rep ranges: bench 4 variable-rep sets @7-8; deadlift 2 singles at 85%, 1 single at 95%, 8 reps in sets of 1-2 with 80%; OHP 10-minute AMRAP with ~102% of last week's load (which was 72).

          May 20:
          Cardio: Walked and jogged for 45 minutes. Did a fun little trail run with some radical ups and downs.

          May 23:
          Took 20 minutes out from grading finals (intermediate algebra and linear algebra) for a few squats:
          45x8, 85x8, 125x7, 165x5, 195x1, 225(92%)x1 @8, 145(59%)x10,10,9,8

          May 27:
          Cardio: Walked and jogged for an hour. Jogging was really easy; I was scarcely breathing any harder than I normally would while sitting in a chair. But I was totally unmotivated, and even walked for a while in the middle.

          May 28:
          Deadlift: 135x6, 135x8, 175x7, 215x6, 255x5, 285x3, 305(92%)x2 @8, 195(59%)x10x3 @6

          May 29:
          Cardio: Cycled 52 minutes.

          May 31:
          Close-grip bench: 45x10, 75x8, 105x8, 125x6, 145x4, 152.5x3, 120x7x4

          Cardio, 6 hours later: Walked and jogged for 63 minutes. Hilly route; started out too briskly and paid later.

          June 3:
          Close-grip bench: 155x3 @9 paused; 110x7x11 @6-7 touch and go

          June 4:
          Cardio: Cycled 54 minutes. My timing was just right to pick up the midmorning wind shift and ride against it both ways.

          Squats, 11 hours later: 165(67%)x4x10 @6

          Hadn't done any squats since May 17, so I wasn't real sure what to expect, but they were fine.

          June 5:
          Close-grip bench: 135(76%)x4x7 @7 paused
          Deadlift: 250(76%)x4x8 @6-7

          June 6:
          Cardio: Walked and jogged for 49 minutes; jogged continuously for 33. Went before breakfast, which I do maybe once every 10 years. Felt decent.

          June 7:
          OHP: 60(~60%)x7x10 @7
          LBBS: 146(60%)x7x7 @6-7

          All sets started at intervals of 2 minutes 30 seconds.

          June 8:
          Cardio: Cycled 53 minutes.
          Last edited by JimR; 06-08-2021, 06:05 PM.

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