9-7
Hot yoga

9-11
Squats 2x5x340, 1x4x340*
Pullups ladder: 42 total reps (1->8, 6 out of 9)
OH Press 5x3x160
OH half-press 1x3x185
Curls 1x5x105
RDLs 1x5x315
Deadlifts 1x5x405
Dips 1x16, 1x10

1-arm kettlebell swings emom 3x15x50


*Squats: BAH! ****ING, BAH! Tried a straightforward, no rush warmup. 2nd set felt better than the first. Asked for a spot on the third set then needed help on the 4th rep. Bah. What the **** do I do now--go back to 335 and start microloading?
*OH press: I almost decided to skip the last two sets after feeling maxed out on the 3rd (having already failed on the squat), but actually the last two were my best sets. Overall, really pleased.
*Deadlifts: decided since it's been two weeks I'd stick to my last weight (and forgot where I'd left off on RDLs). This time it felt harder but that could be a product of overloading on the squats. Having a little problem separating my skin from my hands now.
*Pullups: Tried one of Montecore's "ladders". Counting between sets really sucks, but other than that it felt ok.
*Dips: I guess I'm ok with getting 16 since this was after my other pressing work and last time was before it.

Anyway, I'm not really sure what my plan is any more--I'd been intending to lift since Thursday (and had been thinking I'd try to get in 3 sessions per week for a few weeks) but it's been a really busy time with work and a ****ty couple of days at home and/or exactly when I was heading out, the wife needed me. I'm irritated that I haven't been getting in daily exercise or even any swimming, rowing, or running lately. My last hot yoga session really slaughtered me in a way that hasn't happened for a while. Saturdays are now really spent betting on and watching the college football games, so there's a closed window.

On the bright side, have had 2 days straight sleeping through the night, despite a medication increase for the wife yesterday. Today my elbow felt completely fine the whole workout and afterward. Also on the bright side; my, ahem, favorite hot yogi is back in class after skipping most of the summer. Don't judge, jerks.

So maybe I could just switch to maintenance on the leg lifts for a while and focus on the presses and jerks. Maybe switch to front squats, lunges, and Sumos? Just...BAH!

9-12
Hot Yoga

9-13
Running ~4 miles in 45 minutes

9-14
Hot Yoga

9-16

Benchpress 3x5x225
Squats reset 3x5x315
Chinups ladder: 51 total (1->9, 6 out of 10)
1-arm Arnold press 3x5x60
Power Clean 5x3x175
Push press 2x3x185
Back extensions 1x10x+35
Skullcrushers 1x6x80
Dips 1x12

Decided to try a squat reset and get back to lifting 3x per week. For a reset, it sure could have felt easier. Bench press was super-easy compared to last time, probably from not doing dips first

On the Arnold presses, if I'm not mistaken my left arm may have now overtaken my right. On barbell OHP, I now never really feel one hand getting ahead of the other. I hope the push presses are helpful assistance exercise, because I really hate doing them.

Finally got around to trying skullcrushers. Certainly like them better than push presses!

9-18

Squats 3x5x320
OH Press 2x2x165, 3x3x155
Deadlifts 1x5x365

In hindsight, I probably shoulda skipped today. Friday night was crummy and basically sleepless. Today I felt a lot more stiff on the OHP and felt like I'd tweaked my elbow on the squats. Decided to reduce the weight a bit and just do the major lifts to get a workout in. First time off two days' rest for a while. Still gonna try to make it on Tuesday.

9-20
Hot Yoga

9-21

Benchpress 3x5x230
Squats 3x5x325
Zercker squats 2x3x225, 1x3x155
Power Clean 5x3x175
1-arm Arnold press 3x5x62.5
Back extensions 1x10x+35
Dips 1x13

Sprints 6x40

Pretty much everything felt better today; elbow was fine on squats, only the last rep on the last set was hard. Switching Zercker squats to after the main squats, and may start working in front squats the same way. Re-read the power clean portion of SS and focusing on rotating arms inside on the way up, then outside as elbows go up is really helping. Went with the same weight as last time just because I mis-weighted it last time.

First time sprinting for a while--thank goodness no one was there to time it! Trying to stay in face-down accelerator position the whole time. Felt good in a "this may kill me" kind of way.

In my last hot yoga session, I'm pretty sure I set a new record for amount of sweat generated. They secret is a longer movement portion plus arriving 10 minute early for some extra shoulder stretches so you're already sweaty when it starts. I'd legit like to know how much water we're talking about here.

9-21
Hot Yoga

9-23

Hammer curls 2x20x20
OH Press 5x3x165
Squats 3x5x330
Zercker squats 1x3x225
Deadlifts 1x5x415
RDLs 1x5x315
Pullups ladder: 66 total (1->11)
Dips 1x14

Damn today felt good! Trying to work around the elbow problem; the idea with the hammer curls is bloodflow to the area. Shoulders felt tighter on squats after OHP. Not exactly tweaking my elbow, but can sort of feel it.

Deadlift I was going to go for 405, but on my 1-rep warmup it felt fine and I realized I'd done it double-overhand by accident, so went ahead and did 415 (not double overhand).

On the pullup ladder, I just didn't feel like going to failure today and knew I couldn't make 12. Dips, I am not adding one rep each time on purpose.

9-26
Hot Yoga

9-27

Hammer curls 1x20x20, 1x15x25
Benchpress 2x5x235, 1x7x235
Squats 3x5x330
Zercker squats 2x3x245
Power Clean 5x3x180
1-arm Arnold press 1x5x65, 2x3x65
Chinups ladder: 42 total (1->8, 6 of 9)

Wore a neoprene elbow sleeve for the first time to "hold heat" and it did seem to ease the pain. Does semi-push me over getting into squat position, so need to double-check shoulder placements. Unexpected benefit; Zercker squat cushion! I also tried some front-squats today for the first time; just bar, 95, and 135 no-stress feel-out the motion kind of thing. On LBBS, would have bet good money that I'd miss today, and yet there it is.

Reading about Greyskull and decided to AMRAP on bench today, which may have affected the Arnold presses (maybe not). I guess I AMRAPed on the others, too, but you can't notice because it was the normal set amount.

Just ran out of time for planned back extensions and skullcrushers.

9-28
Hot Yoga

9-30

Hammer curls 2x12x25
OH Press 1x3x170, 4x3x167.5

1-arm kettlebell swings EMOM 6x20
Pullups ladder: 36 total (1->8)
Dips ladder: 36 total (1->8)

Got my microplates! Barely did my first set of OHP and was never going to finish with good form, so tried a spot lower.

Knees have been aching for a few days. Started squat warmups and it wasn't really fading so just decided to skip legs today except for some kettlebell swings. I'm not sure of the source of the pain but at home I have to get in and out of squatting position A LOT and that seems to be when it shows up the most. Hopefully it's gone soon.

Roll your quads and calves, pretty much everywhere in your legs. Find the sore spots that are referring to your knees.

I think that worked overnight--thanks!

I can't imagine my technique is very efficient though. Tried with a lacrosse ball and a roller but every angle feels a bit awkward.

10-2
C2 Rowing: 3:00 @ 20 s/m

Curls 1x20x45
Hammer curls 1x20x25
Benchpress 2x5x240, 1x8x240
Squats 2x5x335, 2x6x335
1-leg RDLs 1x5x135, 1x5x155
RDLs 1x5x295
Deadlifts 1x5x425 PR
1-arm Arnold press 3x3x65
Chinups ladder: 52 total (1->9, 7 of 9)
Dumbell Skullcrushers 1x6x45

1-arm kettlebell swings EMOM 4x15x45

Wanted to go ahead and get deadlifts in today after skipping on Friday, so I'm off my usual format.

Knees really felt a lot better today. Rolled again this morning and threw in a bunch of bodyweight squats plus the rowing for additional warmup. Still feel it a little bit, mainly when I'd forget to push my knees out as wide as possible. Otherwise fine, and I never felt a twinge during actual worksets. Managed to get an extra rep in for the last AMRAP set, which has the notable advantage of making me feel a bit more confident about going for the 340 mark next time (after having to reset on it last time). Still wearing the neoprene elbow sleeve and doing those high-rep curls for warmup/bloodflow. Seems to be working--no elbow barking at all so far.

On bench, I struggled (for me) to get my fifth rep on the second set. Got a spotter for the third and probably would have needed it if there were even clips on the bar for the 8th rep, which moved like super-slow-motion. Anyway, enjoying the AMRAP thing even if I suspect it's blowing up my Arnold presses.

Deadlifts were super-hard today. I always do a 1-rep final warmup of the work weight, and today failed on my first attempt at that. Second attempt was near-max effort but at least I made it. Figured I'd at least take a shot at 5 reps of the same weight, also failed to get the weight up on my first try, and then lifted it once and it felt much easier until the 4th & 5th reps. Really need to remember chalk, and maybe wait for the RDLs until after the work set. Also thinking of just doing front squats on deadlift days, especially since I'll be working with pretty low weights on that for a while.

It's not always the answer, but helps (or we think it helps) often enough to be worth trying.

Sick deadlifts

Definitely getting the exercise order right makes a big difference, and if yet to reduce the need to do that single before the workset. Work on your mental game instead.

10-3
Hot Yoga

10-4

C2 Rowing: 4:00 @ 18 s/m

Curls 1x20x45
OH Press 2x2x170, 3x5x150
Front Squats 3x6x135
Power clean 3x3x155

Pullups ladder: 55 total (1->10)
Dips ladder: 52 total (1->9, 7 of 10)

1-arm kettlebell swings 2x25x50


Well something was really not right in my shoulder/traps and I think it's from deadlifts 2 days ago when I switched up my sequence. Tight and almost clingy near the lockout and especially the shrug.

First real frontsquats workout and the limiting factor is my back position stamina.

Power cleans, I liked the way my form was feeling at this weight and with my upper back feeling a little fatigued, just thought I'd leave it at that. I've gotten a bit of a habit of landing on straight legs that I'm trying to get out of. I'm not *certain* that's why my knees started acting up, but maybe.

So I think on Friday I'll do OHP again to get back on track.

10-5
Hot Yoga

10-6

Swimming:
2x200m free
4x50m windsprints
3x100m medley
3x100m back/breast
2x100m free

A bit rusty. Breath felt kinda rough while swimming, but I did recover quite nicely on 30 seconds rests. Breast stroke feels like a massage on my knees.

10-10
Hot Yoga

10-12
Hot Yoga

10-13

C2 Rowing: 5:00 @ 20 s/m

Curls 1x20x45
OH Press 3x5x150
Squats 3x5x330
Pullups ladder: 63 total (1->10, 8 of 11)
Dips 1x17

Taking it a bit easy after unexpected layoff, plus in a hurry today. All felt good. Knee's swell.

10-14
Swimming:

4x50m windsprints
5x100m free
3x100m medley
2x100m back/breast

Much better flow this time and breathing better during the swim. Generally sprinting either the first or last length of each swim. Strict 30 second rests. Felt great and lifeguard was a total babe.

10-16

Hammer curls 1x20x25, 1x12x35
Benchpress 2x5x240, 1x7x240
Squats 3x5x335
1-arm Arnold press 3x5x65
Front squats 1x5x135
Chinups ladder by twos: 28 total (2->8, 8 of 10)

Quite a hurry so skipped power cleans and the rowing warmup. Technically, I'd just had to carry wife about 50 meters before I left the house, so I thought of that as the warmup. Still using the neoprene elbow sleeve. Not sure it's necessary any more (since I'm feeling no discomfort or strain at all), but I don't think it's doing any harm and I don't want to find out that it hurts if I don't use it. I was iffy on doing a 6th rep on my last set of squats, and decided since I was gassing out on short rest to skip it.

10-17
Hot Yoga

10-18

C2 Rowing: 5:00 @ 20 s/m

OH Press 3x5x160
Squats 3x5x340 PR
Pullups ladder by twos: 38 total (2->10, 8 of 12)
Dips 1x14, 1x10

Damn was it crowded. Finally got a complete sets across with 340.

10-19
Hot Yoga

10-21

Hammer curls 1x22x25, 1x14x35
Benchpress 2x5x245, 1x6x245
Squats 3x5x345 PR
Zercker squats 2x3x225
1-arm Arnold press 1x3x67.5, 3x3x65
Front squats 3x5x145
Chinups ladder: 44 total (1->8, 8 of 9)

Getting a bit annoyed with how frequently I'm in a big hurry at the gym. Skipped cleans today just because I had to run. Squats felt a little stiff but went up ok. Bench felt stiffer but also went up. Had intended Arnold presses in sets of 5 but the body disagreed. Rushing may have been a factor.

10-24

C2 Rowing: 2:30 @ 22 s/m

OH Press 1x4x165, 4x3x160
Front squats 1x6x155
Squats 3x5x350 PR
Hammer curls 1x16x30, 1x10x40
Pullups ladder: 28 total (1->7)
Deadlift 1x5x405
Skullcrushers 1x6x90

1-arm kettlebell swings 2x15x50

Had that thing on OHP where my traps feel like they're pulling against me, somehow. Haven't done a deadlift for a while and was pressed for time when I got to them, so just figured I'd leave it at 405 (felt slightly light).

So when I went to do kettlebell swings, there was this cute college girl right across from me on a flat bench. Wearing tights and a pink sweatshirt. Attractive. 18 or 19. She commences to grab the bench above her head, crunches, then extends legs upward into a shoulder stand. Sweater was just slightly too loose for this maneuver. Amazing body, as it turns out and I would not have pegged her as the tattoo type. Anyway, nobody respects women more than I do but rrrrrrrrrrrrrrrrrrrrruuuuuuuuuuuuuffffffff! Ruff, ruff, grrrrrrrrrrrrrrrrrrr rrrrrruuuuuuufffff!!! Terrible, this is a child, ffs! I forget the rest of the workout.

U strong brah. Keep up the good work

Thanks, I'm getting there.

10-25

Hot Yoga

Rough overnight without much sleep, so I felt like a truck ran over me all day. Much better after the yoga. It'd be great if I knew which nights would suck in advance, so I could plan my week around them. Thankfully wife was able to get some sleep in the late morning before some afternoon doctor visits, and was fine. She didn't do deadlifts yesterday!

10-27

C2 rowing: 2:00 @ 20 s/m

Hammer curls 1x22x30
Benchpress 3x5x250
Front squats 3x5x165
Squats 3x5x355 PR
Chinups amrap 1x13, 2x11
Dumbell Skullcrushers 1x5x50
Power clean 5x3x135

Pretty much maxed out on bench and squats, and did tweak my elbow a bit again on squats (forgot my neoprene sleeve) so figured I'd skip Arnold presses this time. Hadn't done cleans for a while so went light and tried to get the sequence straight and landing on bent knees. Never even felt my elbow bark during those, which I take as a good sign. I kinda want to be frontsquatting more than cleaning anyway, so at least giving myself some time to raise that number gradually. I'm treating frontsquats as a warmup for backsquats because it's so light that I'm really just feeling out the movement and working the back a little bit.

11-2

Hot Yoga

11-4

C2 Rowing: 2:00 @ 20 s/m

OH Press 2x5x155, 1x4x155
Front squats 3x5x175
Squats 1x1x355, 1x5x355
Hammer curls 1x24x25, 1x10x35
Pullups 2x10, 1x14
Dips 2x10


Unexpected week off and in a rush at the gym, had to leave without deadlifts. Irritated to not get that last OHP rep but was glad to get in a proper set of back squats at my previous weight. Frontsquats feeling less strenuous on my back but not yet challenging the legs. Keep meaning to start working some rows in to my mix (gym has a seal row station). Weak on dips today.

Everything felt great, no pain. Was a crummy night with wife waking up with some problems around 4:00 and I was just flat unable to sleep after that which told me I had to get back to the gym today.

11-6

C2 rowing: 3:00 @ 22 s/m

Hammer curls 2x22x25
Benchpress 2x5x250, 1x6x250
Front squats 3x5x185
Squats 3x5x360 PR

No time for power cleans plus the squats nearly killed me--even waited a full 10 minutes for the last set and yelled like a gargling little bitch on the last rep. Darned elbow tweaked again--I guess to really get rid of that I'd need to drop lbbs for a good while. With front squats still so light, guess I could go hbbs. Today for the first time I felt a bit of slowness in the legs on front squats, so guess I'll start going up by 5 lbs from now.

Last night was OK for sleep. Friday night was absolute dog ****, but last night was fine.

sick squats