10-3 - 241.0 pounds

Morning Run (track):

15 minute warmup (to)
400m repeats 2:08, 2:17, 2:27, 2:14
15 minute cooldown (from)

3.4 miles total in 39:37 (11:45 pace) 610 alleged calories

Like my first time running at the actual track. Only about a 9 minute mile pace, but didn't really feel like pushing the envelope today anyway as my hamstrings, glutes, and back were really feeling stiff before heading out.

10-3

wu Muscle Snatches, Bar Snatches, & Overhead Squat
wu Hammer Curls 20x35

Snatches 3x75, 3x95
Split Snatches 2x3x75, 2x3x95, 2x3x105, 2x3x115, 2x3x120, 2x2x125, 2x2x130
Power Clean 3x95, 3x115, 3x130, 3x155, 3x175, 3x185, 2x2x195, 3x2x205

Quick power workout--was already warm from a walk in the park with wife & dog. A little rusty on power cleans and wrist was kind of hurting so avoided any jerks.

10-4 - 242.9 pounds

Morning restorative yoga

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Bench Press 3's (TM 310)

wu Pushups
wu Hammer Curls 30x35
wu Triple Shoulder Raises 8x5
wu 1-Arm Arnold Press 6x25
wu Incline Bench Press 12x45
wu Bench Press (52X1) 8x95, 6x155, 2x185
wu Goodmornings 20x45
wu Pendlay Rows 10x45, 10x95

Bench Press 3x215, 3x250, 1x280 f2, 2x280 f3, 3x280, 5x235 (52X1)
Pendlay Rows (01X1) 10x155, 10x195, 10x235, 8x245 (5 good reps)
Rows (10X0) 8x275, 8x305, 2x6x335
Incline Bench Press 135x6, 185x5, 215x3, 215x2, 185x4
Leaning Lateral Raises 2x10x20, 12x20

Needing 3 tries to get the top BP set completed was weird (others were helped by spotter) but super-strong guy there told me I was coming down a bit too slow and pausing at the bottom losing momentum. I wasn't trying to do that but maybe just picking up the habit. Avoiding it seemed to work.

Pendlay Rows just start missing the torso on the last couple (and now 3) reps. So, on to 5 pound increases. Is there an amount of weight that is too heavy to deadlift without warming up before rowing? Yes. 335 pounds. It's ok to lift from the pins and step back (like an RDL) but a straight up cold deadlift off the floor sucks.

10-5 - 243.0 pounds

Morning: Jump Rope 6x50 1/4 double-unders

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Evening: Hot yoga

I love love love jumping rope. When I have time I play this game where for every time I step on the rope I have to jump 50 times more.

What are 1/4 double-unders? I understand what are double-unders, but 1/4?

I mean every 4th jump is a double-under. Next time will be every third, then every other and then all double-unders. Theoretically.

10-8 - ???

Squat 3's (TM 367)

wu Overhead Squat (53X3) 5x55
wu SSB Squat (53X3) 6x155, 3x245
wu Curls 16x60
wu Zottman Curls 2x12x35

SSB Squat 3x265, 3x295, 1x330, 3x330, 5x265 (53X3)
Hip Thrusts 10x185, 10x275, 3x10x315
Lunges 6x10x45

Been busy with the hurricane for the last couple of days and was just happy to find the gym open today for a pretty base squat program (didn't even feel like bothering to set regular bar after getting used to SSB). Did the single just to acclimate to the weight before the main set.

Hip thrusts, amazingly, just get suckier as they get heavier. Holy ****, felt like I was going to pass out a few times there. Today I tried a regular bar with a pool noodle wrapped around it along with a folded-up yoga mat. Pretty sure it was better than the fat bar. I think I got the idea from one of G4's push press videos.

10-9 - 240.2 pounds

Hot yoga

10-9

Overhead Press 3's (TM 200)

wu Triple Shoulder Raises 2x12x6
wu Hammer Curls 20x35, 20x40
wu 1-Arm Arnold Press 6x25
wu Wide Grip OHP 10x45, 2x3x115
wu Pullups Ladder 1->5

Overhead Press 3x140, 3x160, 2x1x180 (f2's), 1x180 @10, 4x160 @10, 3x3x160 to @10, 8x140
Pullups (semi-wide grip) 5x+45, 4x+80, 2x+110 f3, 2x1x+110 f2, 3x3x+80, 5x45, 8x+30
Archer (Side-to-side) Pullups 12xbw
NG Frenchies 2x2
Dips Ladder 1->8
Ab Wheel Rollouts 3x8

That damn 180 just *did not* want to go up at all. A single tapped me out each time. Weird. Dropped back down to get some reps in, then the last 160x3 felt the best of the lot.

New belt for weighted pullups and I didn't really like it. Will probably use the same top weight again next week hoping to get 3's.

Dips felt horrible. Usually that means they'll feel fine next time.

10/10 - 239.1 pounds**

** After run + 32 oz drink

Morning Run (track):

10 minute wu (to)
800m repeats (2 min rests) 4:20 (2:12, 2:08), 4:12 (2:04, 2:08)
400m 2:07
15 minute cd (from)

3.54 miles total in 43:40 (12:21 pace) 629 alleged calories

Muggy like a soup and sweating like a pig. Realizing I mismarked the last track workout, which was actually just a straight mile with lap times, not "repeats":

A lot of heart holliday, nobody questions it.


I am all confused about high school tracks. They are all 400m right? And if you want to run a mile you have to start about 9m before the start, which is marked. I think that's right but I may be confused.

Well this is a college track but I think it's the same 400m--but on the inside lane. Non-athletes are supposed to use the outer two lanes here so I think 4 laps may be a bit more than a mile.

Yes--hate to link a Livestrong article but evidently lane 7 (the one I've been running) is 446 meters. So 4 laps are 1.11 miles. Wow that's quite a difference.

I guess that puts me a bit under an 8 minute mile...so, great! Thanks loco!

I was running inner lap at UNLV. So were the black track athletes, they were doing 400ms. They didn't give a fack, they knew I was going balls out.

10-11 - 241.2 pounds

Deadlift 3's (TM 445)

wu Triple shoulder Raises 10x6
wu Zottman Curls 16x35
wu Goodmornings 20x45, 10x75
wu Overhead Squat (53X3) 6x45, 5x75
wu SOTTS Press 5x45
wu BTN OH Press 5x75
wu Hammer Curls 22x40
wu Front Squats (53X3) 5x155
wu NG Chinups Ladder 1->4

Front Squats (speed) 5x225, 3x245, 3x265
Front Rack Heavy Walkouts (8 second holds) 3x325
1-Leg Dumbell RDL (5111) 2x8x70s
RDL (5111) 8x225
Deadlift 3x335, 3x375, 6x410
Shrugs 15x315

Another case of rushing bit and misremembering the workout numbers (should have been 3x315, 3x355, 3+x400) but I think it worked out OK, especially since I didn't have time for joker sets. Spent most of the day doing hurricane cleanup & reset at my mom's house and again sweating like a pig so it took me a couple of gatoraids and lots of warmups to feel good. Treated front squats as basically just warmup for deadlifts today.

10-12 - 241.2 pounds

Hot yoga

Legs too DOMsy for a run this morning, but did manage to take wife & dog for a walk in the park in the early afternoon.

10-13 - 239.1 Pounds

Benchpress 5/3/1 (TM 310)

wu Pushups
wu Hammer Curls 22x35
wu Triple Shoulder Raises 2x12x6
wu Bench Press (51X0) 16x45, 8x115, 5x175
wu Zottman Curls 12x40
wu Goodmornings (3111) 20x45, 20x75
wu Pendlay Rows (10X1) 14x75

Bench Press 5x235, 3x265, 1x295, 1x300 PR, 2x5x235 (51X0)
Pendlay Rows (01X1) 12x155, 10x235, 8x250 (7 good)
Rows (10X0) 8x285, 5x350 @10, 8x285
1-Arm Arnold Press 8x45, 6x65
Triple Shoulder Raises 2x12x20
Ab Wheel Rollouts 3x8

Always nice to get a PR. 295 went up like it wasn't even there but 300 was quite a grind down low. Pretty sure the problem was accidentally taking a brief pause at the bottom (but only brief). I think I could have gotten at least 305 but...well, decided to go with the round number and then time was running short so I went for some volume with slow eccentrics.

Rows felt good until 350 where I gave up on a 6th rep. Just a lot of weight and maybe too big of a jump or maybe I really need to do these with a full lower body warmup. Gym just got a T-bar rower, so will probably try to work that into the mix next week and maybe take a bit of a deload from these.

10-14 - 240.0 pounds

Easy Run (severe hills) 4.3 miles in 52:04 (12:09 pace) 748 alleged calories

Really feeling it in my glutes/hammys and low back this morning. Run felt good but this route is probably too taxing to call a "conversational pace". 4 hills of 40+ feet including the last mile about 120 feet, steadily. Was planning on squat day tomorrow but now thinking I'll wait until Monday.

10-15 - 243.0 pounds

10-16 - 240.2 pounds

Squat 5/3/1 (TM 368)

wu Hammer Curls 25x40
wu Good Mornings 12x55
wu Overhead Squat (53X3) 8x55, 5x115
wu Front Squats (53X3) 5x165, 2x225
wu NG Chinups Ladder 1->4
wu HBB Squat (53X3) 3x225

HBB Squat 5x275 @7, 3x315 @7.5, 1x350@9.5, 1x355 @10, 2x1x335 @9.5, @10, 3x315 @9
HBB Walkouts (8 second holds) 3x425
Dips Ladder 1->10->1 (100 reps total)
Mixed Grip Chinups (50X2) 4x5xbw
NG Frenchies 3xbw
Hip Thrusts 10x205, 10x295, 3x10x345
Snatch 4x45, 2x2x75, 2x2x95
Power Clean 2x3x115, 2x3x135
Ab Wheel Rollouts 2x10


My ass! My ass! Hip thrusts are murdering me and making me want to cry like a girl--like a little girl! The most miserable thing to get set up for I can imagine. Today tried to superset snatches and cleans with them to see if it helps me "bounce back" better. Will see.

Squats managed to get up my fail weight from the last 5/3/1 day and inching towards my low bar PR. Note to self; in the future do the heavy walkouts *after* the drop sets, not before.

Dips felt fine, as expected.

10-17 - 240.0

Morning: Jump Rope
4x50 1/4 double-unders
8x50 1/3 double-unders

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Evening: Hot yoga


I guess supersetting cleans and snatches with the hip thrusts worked because today I feel great!

10-18 - 240.2

Morning easy run (slight hills) 3.25 Miles in 39:08 (12:02 pace) 580 alleged calories

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Overhead Press 5/3/1 (TM 200)

wu Triple Shoulder Raises 2x12x6
wu Hammer Curls 16x40
wu OH Press 12x45, 5x95, 3x125
wu Zottman Curls 12x40
wu 1-Arm Arnold Press 6x35
wu Pullups ladder 1->5

Overhead Press 5x150 @8, 3x170 @9.5, 190 ff, 185 ff, 175 @10, 180 ff, 6x150 @10
Pullups 5x+45, 3x+90, 3x+110, 2x+110 f3, 2x+110, 3x+90, 8x+30
Pullup 3 sec lockoffs & 8 sec eccentrics 2x5x+90
BTN Push Press (53X8) 3x180, 2x185, 2x200, 2x205, 1x210 f2, 210 f
Triple Shoulder Raises 12x25
Overhead Tricep Extension 8x75


Well it appears all lifts are moving in the right direction with the notable exception of the overhead press, which is the one I've been trying the most on. In fact, I seem to be going backwards on that lift and fast. Possibly today I still hadn't recovered from all the dips Sunday but who knows since this whole rotation has been off? Planning on deloading (like with everything else) and resetting that one and trying to add in more tricep and shoulder assistance work plus probably try to fit in a second OHP day (probably dumbbell) each week. Push press fails are funny because they turn into static holds at about the halfway point and easily the biggest pump on my shoulders of the day.

Pullups felt OK and just wanted to add in some lockout isolation work with heavyish weight--as in, I use a step to get into lockout position. Probably switching to towel pullups or Archers for a while to dabble in 1-arm prep for a while.

10-19 - 241.7

Morning Hot Yoga

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Deadlift 5/3/1 (TM 445)

wu Goodmornings 2x10x45
wu Overhead Squat (53X1) 3x45, 5x45
wu Hammer Curls 20x35
wu Zottman Curls 20x30
wu Front Squats (53X3) 5x135
wu Pullups 5x2
wu RDL (5111) 12x135

Front Squats 5x225 @8, 3x250 @8, 2x275 @9, 1x285 @9.5
Sumo Deadlift 5x225 @7, 5x285 @7
Deadlift 5x335 @7, 3x385 @7.5, 2x425 @9, 1x445 PR @10
Broad Jumps 3x3

Sometimes the hot yoga can be really, really, really heavy on leg work like today. Realized I wouldn't be able to get into the gym again until Saturday at the earliest so went ahead and went in feeling like dog ****. Meh, worked out OK although the last two deadlifts felt awful.

Been weighing myself for about 3 weeks now and find my most recent weekly average (240.9) is a full 2 pounds lighter than the first week (242.9) while generally holding the diet consistent over that time; I'm no longer trying to bulk or GOMAD, I'm skipping desserts, I've added some morning light exercise or cardio (so fasting in the mornings), and I'm eating a low-carb dinner after lifting (typically just omitting the rice from dinner of roast chicken or miso black cod with steamed broccoli and greens) but normal carbs the rest of the day. So far it's been pretty painless and I've been making a lot of gains on non-OHP lifts despite it. May try to kick things up a notch with more calorie restriction but perhaps not if some loss continues. Week 2 was actually lighter, but that may have just been swinginess.

Congrats on the PR!

Thanks! Not sure why but haven't been able to get close to 440 since I did it for a double back in early summer. Some sort of barrier, anyway.

A couple PR's lately, that's nice.

OHP will come back, no worries.

Thanks, maybe I'm getting used to the upper/lower split format.


10-20 - 238.7

Morning Run (track):

10 minute wu (to)
2,270m in 12:26 (8:49 pace) 454m splits (2:33, 2:30, 2:23, 2:30, 2:30)
12 minute cd (from)

3.24 miles total in 35:35 (10:59 pace) 586 alleged calories

Something felt off in my left leg and now I know how far a lap is I seem to have gone ahead and slowed down. Would've given up on the goal distance, but there were girls there today...they seemed nice and fast.