Big ups to the wife who encouraged me to go this morning and not skip.
deadlift 45x6x2, 135x6, 225x6, 245x6@6, 260x6@7, 275x6@7.5, 275x6@8 - pretty happy with flat back and bar path on most of these. Not that I got sloppy before but easier to focus on cues with a lighter weight.
CG incline 45x8, 95x8@6, 115x8@7, 125x8@7.5, 125x8@8, 125x8@8
Pause leg press 12+4+4+4
off to Chicago for the weekend with some in laws
Friday AM weight: 191
tuesday AM weight 195.5 - eeeesh.
Dragging ass to, during, and after gym today.
Squat 45x6x2, 135x6, 225x6@6, 235x6@7, 245x6@7.5, 245x6@8, 245x6@8 first set start 0612, last set 0631
comp bench 45x6, 95x6, 135x6, 155x6@6, 165x6@7, 175x6@8, 175x6@8, 175x6@8 last set ended 0651
pendlay rows 13+3+3+2
Press 45x6x2, 75x6, 95x6@6, 105x6@6.5-7, 125x6@8, 120x6@8.5, 120x6@8
RDL 135x8, 155x8@6, 175x8@7, 195x8@8, 195x8@8, 195x8@8 - I hate these so much. But better thoracic extension today and better control overall.
DB Bench 50sx13+3+3+3+3+2- will try 14 and 5s next week.
Started late ate due to toddler life, so no additional work, even though I could use it. Very tired and pretty stressed.
Back in the saddle. Day off from work but after a long weekend of packing
squat 45x6x2, 135x6, 185x6, 225x6@6, 240x6@7, 255x6@8, 250x6@8, 245x6@8
comp bench 45x6, 95x6, 135x6, 155x6@6, 170x6@7, 185x6@8, 185x6@8.5, 175x6@8
pendlay rows 12+4+4+3
triceps pushdowns 12x3
assualt bike 12 minutes LISS
Sick. Tired. Stressed. Kiddo up before me. Life @9.5, will try for tomorrow
Another mostly sleepless night.
empty bar warm up (5xRDL + 5 Press, EMOM) 5 minutes
deadlift 135x6, 225x6, 255x6x5 sets, all @6, on the 4 minute mark
incline press 45x8, 95x8, 125x8x4, all @6 on the 3 minute mark
46 minutes from first empty bar to last set.
Stopped there because i know im just wrecked from all this move related, job related, family related stress. Just glad I got there and did something, you know?
Weekend: Packed up the house into a pod and now crashing this week at my dads. Can’t move in to new place in new city until 8/1. There’s a gold’s gym nearby, and it is in fact the 7th circle of Globo Gym Hell, but its only a week, so we’ll make due.
Bench with 1ct pause: 45x6x2, 95x6, 135x6, 155x6@6, 165x6@7, 175x6@8 x2 - commercial benches are awful!
Leg Press 12+4+4+4+4+3
Hammer Pull down 8x2
Bike 15 minutes (135-140 avg hr)
Good news is I should be able to make it tomorrow, wednesday, and thursday, no problem. All of the plates are Hexa/Octa/Deca-gonal, so no DLs from floor. Thursday afternoon I am selling my car so I probably won’t make Friday, and we leave on Monday morning.
Squat no belt: 45x6x2, 135x6, 185x6, 225x6@6 - everything felt pretty good here. Should have just done 4 sets across. 245x6@8 - even this wasn’t terrible, but I am out of groove on reps 5&6. 235x6@8 - all over the place
DB Bench 14+5+5+5+4 (50s)
cable row 12x3
curls 12x3
bike 15 minutes, a little further than yesterday.
Have to continually remind mind myself that my squat will come back to form when frequency and specificity come back too, and to be unattached to today.
Light but not bad:
Press - strict, no belt, dead stop - 100x8x4 (@6-7) on the 4s
High Bar Squat, no belt - 185x8x3, 205x8 (@6-7) on the 4s - it’s been a long time since I high bar squatted. interesting.
Lat Pull down 12x4
Bike 20 minutes a little further, a little faster.
20 minutes elliptical (120 < HR < 150)
5 minutes DB Rows (50s)
5 minutes Ab work
arrived in VA yesterday and spent the night in a hotel. Today (Wednesday) is move in day, and I’m glad I went and “warmed up” for it.
Kiddo doesn’t fly in until Saturday, so we’ve got today, tomorrow, and friday to really get our place ready.
And definitely sick. Won’t likely have access to new campus’ gym until next week (spouses get free access, during certain hours) anyway, moving is expensive and my throat feels like it’s being fashioned into a woodwind instrument for Satan.
Going to lie down now, back when I get under a bar again
A couple nights of NyQuil and good sleep and I feel well enough to train. It’s rained a bunch so unless I want to be muddy as well as sweaty I am stuck in our buildings basement, which has a main room, mostly empty, 7m x 12m
so… Basement GPP it is:
W/u
Main
“Scramble”
12x :20 seconds work/ :40 seconds recovery
Rounds 1,5,9: BW squat +10 m sprint
Rounds 2,6,10: push-up + 10 m sprint
Rounds 3,7,11: sit-up variation +10m sprint
Rounds 4,8,12: Superman +10 m sprint
Rest 2 minutes then
4x :20/:40 walking lunge (2 forward, 2 backward)
Then 12x :20 seconds work/ :40 seconds recovery Plank/V Sit variations
I’m not dead yet.
This week has been exhausting though. So many moving parts, so many new people to meet and places to be, and my son is transitioning to day care and I finally got a chance to go over to the adjacent high school, where as a spouse on this campus I have ‘gym privileges’ as part of my wife’s tuition.
First, on the track:
W/U
jogs (weave, backward, side shuffle each side, arms across, arm circles, crossovers)
Rollovers, leg ups, knee tucks, death march (like a walking RDL), more arm circles
High knees, butt kicks, side shuffle, crossovers
then Tempo Runs
80m x 12 reps, walk back recovery
then
Heel walks + Toe walks - my left ankle feels “stiff” for lack of a better term.
then
Isometric Ab work
Then wander around campus looking for the weight room. First, this is hands down, the nicest campus I’ve ever set foot on. No wonder these kids think they rule the world. Second, I walk into the athletic center, up the stairs only to find the platforms in their own room, locked away.
there’s cardio machines, weight machines, light dumbbells and pulley machines in a “fitness area” but the bars, benches, racks and platforms are secured.
Apparently due to liability reasons, they won’t open it up to lone trainees. so my options are to find a lifting buddy (great…), or find a new gym that I need to pay for, or just make do with what I can access for free. Haven’t yet decided what makes sense and need to chat it over with the spouse.
holy crap the gym market out here is even worse than expected.
No thank you, local CF box, I’m not interested in $250 a month for open gym privileges in specified hours. JFC.
Jog around campus .8 miles ~ 8 minutes.
Just to get up and move.
Bummed out about likely not being able to use the weight room at the adjoining high school for whatever reason. Checking out a Gold’s Gym on Wednesday. My heuristic is that if there are n > 2 squat racks and at least 1 set of completely round plates, I’ll probably go with that.
If not there’s a weightlifting gym nearby with open hours. The hours are a tad inconvenient but it’s reasonably priced, nearby, and likely the best training environment (and equipment) I can afford and would reliably comply to going to.
I actually had occasion to drive all the way down to The Shop in Manassas yesterday, and though I didn’t go in I know it is highly recommended. The drive is a 45 minute jaunt each way in the best of circumstances.
I’d like to say that getting to train there is important enough to make that happen, but it just isn’t at this point of my life/my level of training advancement. I will likely make a trip down there again soon, just not willing to do so multiple times a week.
on the plus side, there’s lots of good GPP resources at the place I do/should have access to (although, no med balls, so, go figure.) . Find a way or make one, right?
all of the stresses.
At shiny center where the barbells mock me behind their locked windows.
Goblet Squat 25x5, 50x5, 75x10, 85x10, 90x10x3
5-3-0 DB Press 20sx5, 25sx5, 30sx5x3
Chest Supported Row machine 15x4
The good news? I can come back tomorrow. It’s been…12 days since I picked up a dumbbell (unless you count my son or boxes or furniture). It might be a minute before I can touch a barbell again - cash flow and time issues.
Gym locked?!?!?
tempo runs 60m x6, 100m x3, 150m x1
One arm DB Press 25x5, 35x5, 45x5, 55x5x3 - these are so awkward compared to the barbell…
Leg Press 10x3
One Arm DB row 55x15x4
DB Curls 12x2
one arm (and one leg movements) are always noted per side.