7-15

Frisbee golf: 9 holes, 5 over (lh). Distance great, aim not so much.

Running: 1/2 mile in 4 minutes between 20 minutes easy run.

7-16

Hot yoga (half-assed)

3 straight nights of badly disturbed sleep so decided to skip squat day today. Probably still hit the gym tomorrow if tonight goes ok.

Good luck getting some sleep! Had a crappy nights sleep myself last night and am slightly more irritated by silly things, so definitely know that would increase dramatically after night 3.

Thanks--slept a fine 8 hours in a row last night. Not exactly feeling well-rested today but close enough.

7-18

Squat 5s:

wu Hammer Curls 20x35
wu Overhead Squat 8x45

Zercher Squats 6x115, 6x165, 8x205, 8x225
Pullups 8xbw, 2x5x+30, 2x5x+45
HBB Squat 5x225, 5x260, 6x295, 5x305, 5x225

Hoo boy, those Zerchersx8 were taxing. Nothing really feeling great today but not terrible either--between being a bit tired, driving through rain most of the day for doctor visits, and eating lunch from [shudder] Wendy's [/shudder] I'll settle for just accomplishing the base program, basically.

7-19

Hot yoga

7-20

Bench Press 5s:

wu Hammer Curls 22x40
wu Pushups 2x6
wu Bench 20x45, 9x115
wu Incline Bench 8x45, 6x115
wu Curls 13x80
wu Pendlay Rows 12x45, 12x135

Bench Press 5x185, 5x215, 5x245, 5x255, 5x260, 4x260, 5x185
Pendlay Rows 10x205, 10x215
Cheat Rows 8x255, 2x8x285
Incline Bench Press 5x185, 3x215, 2x2x215, 5x185
Close-grip Pullups 2, 4, 6, 8, 10, 10, 8
Archer pullups 2x4

Ran out of gas on incline bench. Everything else felt fine. Not exactly sure if the cheat rows really "work" on bench press day, but think Pendlays may be decent enough as a warmup for them.

7-21

Hot yoga

7-22

Running: 2x .6 miles in 4:30, 4:40 between 20 minutes easy run


Our local special is called a "dog day"; that's when it gets in the high 90s and then rains in the afternoon for about half an hour, then sun comes back out and pretty quickly it is just as hot, plus now has steam coming up out of the ground. Something like 100% humidity. Not super great for running but this short of a distance was doable.

7-23

OHP 5/3/1+, Joker sets

wu pushups 2x5
wu triple shoulder raises 2x8x15
wu Hammer Curls 20x35
wu Curls 2x8x80
wu OHP 8x45
wu 1-Arm Arnold Press 6x35

Overhead Press 5x140, 3x160, 2x175 (RPE 9), 1x190 PR (RPE 9), 205f, 195f, 1x185 (RPE 10), 6x140
Round Back Chinups 2x12xbw


Changing sequence to OHP then DL so got to this a day early and unexpectedly was really still feeling the bench press in chest and shoulders. Also had to fit this in about 40 minutes so no time for dips or as much rest as I'd like. Happy to get a PR though I could've probably done a double at 190. That 185 is the slowest rep I have ever done on any lift I can remember--it felt like I was in that Alfred Hitchcock movie where he adds more steps to the scene than are steps on the staircase.

7-24

Deadlift 5/3/1+

wu Overhead squat 2x5x45
wu Snatch 2x4x45, 2x2x65
wu Curls 2x10x80

Split Snatch 2x3x65, 2x2x95, 2x2X105, 4x2x115
Front Squat 2x135, 2x185, 5x225, 3x250, 3x275, 2x1x285
1-Leg Dumbell RDL 2x8x140
Sumo Deadlift 8x225, 6x275
Deadlift 5x330, 3x370, 420f, 1x420
1-Arm kettlebell swings 4x15x55

A generally feeling like crap workout. Felt the 420 rising hips first so gave up on it and got a huge headrush. 2nd attempt was OK (well, chest went up first, anyway) but didn't feel like adding any more on after that.

7-25

Weighted stray kitten chasing (includes burpees)
Veterinary bill wrestling

7-26

Hot yoga

7-27

Bench Press 5/3/1+, Joker sets:

wu Hammer Curls 25x35
wu triple shoulder raises 8x12
wu Pushups 2x6
wu Bench 24x45, 12x115
wu Incline Bench 8x115
wu Curls 2x12x80
wu Pendlay Rows 12x45, 12x135
wu Goodmornings 2x10x45

Bench Press 6x165, 5x215, 3x245, 3x275, 1x285, 1x290 PR, 295f, 1x285
Pendlay Rows 10x185, 10x205, 10x215, 8x225
Cheat Rows 8x215, 8x245, 8x275, 2x8x295
Incline Bench Press 6x165, 5x185, 5x205, 3x215, 4x205
Shrugs 2x6x315

Here I am again, AMRAPing before going heavy. Actually, today I really wanted to see if I could get a 3rd rep of 275, so between that and getting a PR, all is well. Yes, I realize going for 295 instead of 300 is some sort of crime against humanity--I just wasn't thinking.

Cheat rows felt much better this time and I think just the good mornings helped a lot.

Crosspost the kitten capture:

OMGOMGOMG.

Sooooo cute and sooooo dumb. How did you notice her? How did you get her out?

In Russia in winter a lot of kitties die this way. They go into the motor because it is warmer than -30 C° outside and often get stuck and die.

She came into our yard a couple of times and...wife saw her. She actually just went into the motor to hide from me trying to get her under the car and I wound up doing burpees. I got her out by blowing at her (kittens hate that).

She's quite cute and super friendly once you get her out of a trap. Only 3 months old but obviously on her own for a while. Malnourished and super skinny. Putting her on a strict weight-gain plan (TOMAD). Started at 2 pounds and already at 2.2 today. Also, she's not as dumb as I feared--already figured out the litter box.

once more to you and your wife.

Cute kitten. Cats are smart, they can sniff out a sucker. ��

Rexx; in America we can't just rely on friendly kangaroos to hop by and pouch stray kittens for us.


7-28

Squats 5/3/1+, Joker sets:

wu Triple Shoulder Raises 8x12
wu Hammer Curls 20x40
wu Curls 10x80, 10x90
wu Overhead Squat 8x45

Overhead Squat 5 sec descent 3 sec pause 2x5x95
Zercher Squat 5x115, 5x165, 5x185, 3x205
HBB Squat 5x185, 5x225, 5x265, 3x300, 3x335, 350f
Round Back Chinups Ladder 1->10 by 1s, 10->2 by 2s (75 total)

Kinda meh, but given a complete turd of an overnight, at least I met the minimums. Had figured I'd skip the first "deload" week, but now figuring I'm going to enjoy this.

Good stuff, Holliday. Your warmups are ridiculous.

Cute kitten, too.

Thanks, kitten's up to 2.6 pounds from 2 on Tuesday

Warmups ridiculously...good? bad? I have noticed the three biggest guys in the gym do a bunch of band stuff but I haven't really tried any of that yet.

7-30

Frisbee Golf (lh): 18 holes, 2 discs, no score. 2.3 mile course in 1:08
*Drives exquisite. Distance, aim, english all working.
*Medium-range sucked. If it didn't go in the wrong direction, it went too short.
*Putts decent make% but misses were all too conservative

7-31

Run hills 5.6 miles in 64:14 (11:28 avg) 992 alleged calories

Steeper than usual, bonked and walked the last half mile uphill.

Ok I 'm going to just assume bonked means something different in the US to here.

Never heard that usage before but it does show up in the dictionary.

"Hit the wall" as in ran out of gas. No energy. No WIM. Flopped. Failed. "Ended up walking home like a schmuck."

8-6

Overhead Press 5's

wu Hammer Curls 25x35, 16x40
wu Curls 10x80, 10x90, 10x100
wu bent over chicken wings 2x20
wu triple shoulder raises 8x5, 8x12
wu 1-Arm Arnold Press 2x5x35
wu Incline Bench 2x8x45

Overhead Press 1x125, 5x125, 5x147.5, 4x167.5 (f5), 3x167.5 (f4), 4x160 (f5), 8x135
Pullups 2x5xbw, 2x5x+30, 8xbw
Dips 2x5xbw, 2x5x+30, 5x+60, 4x+75 (f5)
Scapular Pullups 3x6xbw
BTN Push Press 5x135, 5x155, 4x175 (f5)
Triple shoulder raises 8x15

Rough week with wife's medical so no exercise except 1 hot yoga session. I was hoping the week off would just be like a "deload" week but just felt pretty rusty and weak today (lots of fails in that list). Will see how the rest of the week plays out, assuming things are ok and I can even get to the gym from here. If anything I may just round down to the lowest 5 instead of microloading for the rest of the lifts.

Kitten now over 3 pounds and her wounds have healed to the point of running around and even playing. She has taken to following the dog around and imitating her, and the dog has taken to stepping on her, repeatedly.

What kind of dog do you have?

Miniature pinscher. She makes an appearance here:

8-7

Hot yoga

8-8

Deadlift 5's (TM 433):

wu Overhead Squat 5 sec descent 3 sec pause 2x8x45
wu triple shoulder raises 5x5, 8x12
wu wide-grip pullups ladder 1->6
wu RDL 8x135

1-Leg Dumbell RDL 2x8x130
Sumo Deadlift 6x225, 5x295
Deficit Sumo DL 5x225, 3x295
Deadlift 5x295, 5x335, 9x370, 10x1x370

Only had about 50 minutes so skipped the usual front squats and joker sets (plus I'd been meaning to do hip thrusts and shrugs). Kinda felt fine--haven't really done that sort of rapid DL volume for a while (the SSPT-style singles are with 10-15 seconds rest).

TIL that two platforms, which work just fine for conventional DL deficits, will tend to slide apart when used for sumo deficits. Good to know.

8-9

Hot yoga

8-10

Bench Press 5's (TM 290):

wu Hammer Curls 21x40
wu Bench Press 24x45, 12x95, 6x155
wu 1-Arm Arnold Press 5x35
wu Bent-Over Chicken Wings 2x20
wu Good Mornings 12x45, 8x95

Bench Press 5x195, 5x225, 4x255, 5x255
Pendlay Rows 14x155, 10x195, 10x225
Cheat Rows 8x245, 8x275, 8x305, 8x275
Incline Dumbell Press (L5) 6x65, 7x70

First set of 255 Bench felt a bit off--maybe I was pausing or something but wasn't confident in the 5th rep. 2nd set I was planning on going for 4 but everything felt tighter and I wanted to hit that min, so...yay. Wanted to try incline with dumbells and at a bit of a higher angle than usual--was OK.

Lats were quite sore today and I'm not sure why. God the 305 nearly killed me.

Sweet dog Holliday. I think it's pretty standard for a pet to be a bit jealous when another one turns up.