Got home from work about 5:40 last night and daughter says “oh last minute practice tonight I gotta be there at 6:30”. Was planning on a long workout. Instead, I got 20 mins of squats in. IT band felt a little tighter than usual but I had to rush through so who knows.

Back Squat

1x6 95
1x6 135
1x6 165
1x6 185
1x5 205
3x5 225

Basically 1x BW which is not good. But other than a bit of hip tightness I felt better on these than last week and if I was trying to lift more definitely had a good bit more in the tank.

Tuesday-2,050 calories

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Spotify then tells me my top 5 listened to artists from the year. Must have combined my account with wife and my girls.




Come home early today to watch the always popular 3:45 Wednesday afternoon NFL game even though my team today is a glorified practice squad.

Would not have guessed you for Daft Punk. The others seem about right

honestly, it surprised me.

the majority of what I listen to is house music...hence the 'Top Songs' list. Mainly it's through playlists I've created and Daftpunk have 3 or 4 tracks that are on several of my playlists. Given most dance tracks are via one or two hit wonders, this must have been enough to get them to the top of the list

Last night (Wed) just did 30 mins on the bike.

Ravens put up a better fight than I expected tbh. But I didn't realize how bad RGIII had become. He can't do too much. Without Lamar (even playing sub optimally this season) they just weren't going to win that game. All that said The Steelers are a ****ing fraud at 11-0. They should be 8-3 ish I'd say. They aren't beating Chiefs at all in the playoffs. Hell they may lose to Bills in 2 weeks.

Been busy at work so haen't been to the hitting loft. May go tomorrow and then again on Friday to get my 2x/week in.

Wednsday-1,850 calories

Did shoulders and arms yesterday. Ceiling height doesn't allow for standing BB Press so have to do seated or use DB

Seated BB Press

1x6 45
1x6 65
1x6 75
3x5 95

At this point because of the weights I had I had to switch to DB although it was only 5 more lbs. (still probably need to fill in my DB set a bit)

DB

3x5 100

Also did reverse flys, side laterals and some close grip bench.

Polished it off with 15 mins of hip mobility work.

Thursday 1,975 calories

Friday was pretty good here.

Went to the hitting loft and did my overspeed training. Saw a huge jump this session in length. While I have hit a shot or two as long in previous sessions, I hit prob 50% of the drives 305+. So what I’m seeing is a huge increase in quality of the strike if not a huge uptick in club head speed. Best of the day



Average distances before and after over speed training

Before: 284 yards
After: 298 yards

Then in the evening I did elevated deadlifts. Really focused on the form and didn’t get too heavy. Think I’ve got the form now.

BB DL

1x6 95
1x6 135
1x6 165
1x6 185
1x6 205
1x5 225
1x4 245
3x3 255

Could have pulled more for sure but like I said was really focused on form.

Also did some SLDL. Did with KB and only with 50lb just to get the feel. Liked it. Well prob add to leg workout.

Finished with some KB rows.

Friday: 1,975 calories

Saturday-2,020 calories

Yeah I don't see the benefit of going ham on DL. The risk-benefit for doing that seems slim to none for anyone that's not trying to compete in that movement.

The whole weekend I was pretty lazy TBH. Did get a pretty long workout in yesterday.

Bench Press

1x6 95
1x6 135
1x6 165
2x5 185
2x4 205
3x3 215

Did some DB curls and flys. Also did 5x10 pushups at the end of the workout.

Polished it all off with about 20 mins of mobility work focusing primarily on hips/glutes.

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Oh and I did stack ~1/2 cord of firewood so that was a pain in the ass. I assume that burned some calories too.

Back on the week grind today.

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Sunday-2,175 calories

Benefit of DL is to learn how to voluntarily push through something that is very hard. I don't think there are really any other exercises that train this skill. Squats are very hard too, but once you go down you kind of have to go back up, and you're assisted by the stretch and the existential threat that the barbell represents. DL you can just let go at any time, and beginners will usually fail by not being able to budge the bar off the ground.

back in the dark ages when I was lifting seriously, I found squatting heavy far more intimidating and more difficult both mentally and physically than deadlifting.

Plenty of days walking into the gym when I knew I was squatting heavy that I almost dreaded...and the feeling of fear I used to get when the heavy bar was on my back before the last heavy set. I don't remember ever having those sensations before deadlifting

why deadlift when you can curl...amirite?

exactly! Works the back just as well too. Probably even better.

Right. It's hard to produce a high effort when you don't have that fear. People have to get artificially psyched up in order to break a heavy bar off the floor. The bar is resting harmlessly on the floor and you can always just let go. Letting go during a bench or squat is an ordeal. So the DL trains the skill of producing effort with non-existent stakes.

For Feelers



Monday evening did a good squat session as follows:

1x6 95
1x6 135
1x6 165
2x6 185
1x5 205
1x4 225
3x4 245

Little more weight than last time. Still could put a bit more on the bar but w/e.

Does it seem like a lot of warm up reps to get to my working weight? I could probably eliminate one step along the way but it does take a while for these hips, glutes, etc. to be warmed up enough. Not sure.

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Then wheeled the Peloton in front of the TV and watched said Stillers lose. That's always a good thing. Ravens tonight and though I expect them to roll who knows with all these guys coming off COVID. I know they are all elite world class athletes but there has to be some carryover effect at least in there endurance I would think.

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If anyone likes modern war movies, I watched this over the weekend on Netflix.



Pretty good. About a band of elite police trying to liberated their city from ISIS.

I'll take any recs on war movies. Love them. Have seen most but if there are any hidden treasures hit me up.

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Monday-2,030 calories

Yeah I don't mind doing them but as stated above I don't have the mobility off the floor so I have done elevated deads. And as Spyu implies I have been cautious about the weight while I work on form.

I think for the golf swing deads are probably the most beneficial lift. So I'm committed to doing it right but if I only pull 1.2BW or w/e I'm not going to beat myself up about it.

It's excessive. I'd probably drop the 165, 205, and one of the 185 sets. And do 4s starting from 185. And I wouldn't rest at all until after the 225.

I don't mind a long warm up personally. But you do want to be mindful that it doesn't get to the point where it's negatively impacting your working sets due to fatigue. You don't have to eliminate a step, but perhaps reducing the # of reps at each step could work out as well.

I'll be honest I still don't understand the Fing Peloton. When it first came out I was like who the F is going to pay $2500 for a bike and then pay $40/month for a subscription when you got mofos out here crying that NFLX went up a dollar to $11 or whatever.

Oh well. Steelers are the best!

Yeah for what you want you could never lift heavier than 80-85% on DL and be completely fine.

It for sure is an unnecessary luxury. But tbh before we had it my wife spent ~$100/mo on yoga and we were members at a globo gym for ~$100/mo family plan. So right off the bat we whacked $200/mo. The wife is fanatical. She does Spin every day., does yoga prob 3/4 days/week and does some of the other bodyweight classes, etc. 3-4 days/week as well.

I mean no one that frequents a fitness/lifting forum will likely find it necessary but for a lot of people it's good motivation and gives them a structured class type experience. They also do a good job of game-ifying it so that you are always getting badges and **** like that. She is obsessed with it. So kudos to them

Anyway I try to do it 2-3x per week and from a cardio perspective it does what it's supposed to do.

All of that said, from a cardio perspective, I would like to have another option. I ****ing hate running. Wouldn't mind a Concept 2 and am on the list for one when they come back in stock.

Yeah that's the limitation of only being able to be inside your own head.

I feel the same way about DoorDash the way I felt about PTON, but I definitely won't be surprised if it turns out the same way.

C2 is just a super effective & time efficient way to train. I didn't have time to get to the gym yesterday and so just went to the home gym and did a 5k in a little under 20 mins with basically 0 warm up and then..after 5 mins panting, sweating and swearing, I was in the shower and back at my desk.

it's definitely a pain box and there are days when it's tough to force yourself onto it knowing how much it's gonna hurt, but so good to have one really worth the $$. As mentioned up thread they hold their value really well. I bought a used one for $700 and I know I can sell it for the same whenever I want

Took day off of lifting yesterday and just did 30 mins of climbs on the bike.

Tuesday-2,275 calories