1-16
Hot Yoga

1-18

Bench Press 1x5x245 F, 4x3x245
Close Grip Bench Press (3 second pause) 3x5x155
Front squats narrow stance (3 second pause) 1x5x95, 1x3x155
Front squats narrow stance below parallel box 1x3x205
Front squats 2x3x245
HBBS sumo stance below parallel box squats 2x3x275
HBBS 1x5x245, 2x5x315, 1x3x315
NG Chinups Ladder (50 total) 2-4-6-8-10-8-6-4-2
Power Cleans 5x3x155
Rows 1x5x155
Back Extensions 3x10x bw
3-way shoulder raises 2x5x20

Really not sure what to make of the bench press troubles, but I guess it's not going away (like I'd hoped). Not having the same issue with any of the other mains lifts, so, idk.

Legs and back feeling great. Maybe one more 15 lb jump on the HBBS...

1-19
Hot Yoga

1-23
Hot Yoga


Skipped one or two lift days; rough couple of nights sleep-wise, and we've been really busy with the wife's rehab work; actually I really should update that log as a ton of stuff is going on right now. Could have opted to lift yesterday and yoga today, but the the Tuesday night session is candlelight yoga where you can't even get a good look at any of the miracles of yoga pants, namaste. Anyway, hope to get to the gym today.

Having a bit of a *weird* sensation around my left shoulder for about a week now. Doesn't bother me while doing anything heavy, but afterward is like extra sore particularly after a side plank (or jumping from crow to low-plank). Ironically I've been doing some extra stretching and mobility work for my shoulders for a couple of weeks now. Will keep an eye on it.

1-27

Hot Yoga

Rough week, no sleep to speak of for a couple days and today the first time I could leave wife alone for an hour and a half. Will wait to feel a bit caught up before lifting, which may need to be sandbags at home. On the bright side, handstand feels good.

1-29

Home sandbag workout:

Jump rope 4:00

walking lunges 2x10
Overhead walking lunges 4x10x+50
Goblet low box squat 2x5x50
Broad jump 5x3
Box jump 10x3
1 leg glute-ham raises 2x5xbw, 2x5x+50
Raised leg pause pushups 4x6
Pushups 3x6
Pullups 4x5
1-arm Arnold press 2x5x55, 1x6x55
1-arm kettlesandbag swing 2x15x50

Got a decent night's sleep! Just a quick series of circuits without anything terribly heavy (which meant not using the heavier, stinkier sandbags). Was able to this in about an hour at home while cooking and monitoring wife's "dynamic splinting" session.

1-30
Hot Yoga

2-3
Hot Yoga

Pretty crappy week, essentially think caused by the wife coming off an antibiotic and/or stressed out about the deranged lunatic in the White House. Sort of like a 3 day anxiety attack with physical symptoms. She needed help and attention pretty much constantly-to-every-ten minutes since Monday overnight and wasn't able to get to sleep much and typically just for an hour or two. Haven't been able to get away this week, not even to work out outside. As usual, the lesson is; never skip a shower at night if I need one--because showering in the morning may not be viable.

On the bright side, the week is over. Finally got a decent night sleep last night and she's been seemingly fine today so managed to get out to yoga. It's a little weird doing the hot yoga without coming off a lifting session the previous day; like it's much easier and I feel much more flexible.

2-4

Pullups 2x13, 3x5

2-6

Hot yoga

2-7

Home sandbag workout (forced by tornado watch):

Jump rope 5:00

Pushups 3x8xbw, 2x5x+50, 1x22xbw
Pullups 3x5, 2x6
OH walking lunges 2x20, 2x20x50, 1x20x80
Waiter walks 1x20x50
OH squats 1x5x50, 1x5x80
Pistol squats 2x5
Low box squat 1x3x265
Box jumps 3x3
OHP 1x8x125


Well that workout sucked. That workout felt like I hadn't worked out for two weeks, and only two out of the last ten weeks overall. On the bright side, I have officially found the magical "too low for box squats" measurement; 8 inches. Woo-hoo!

Do you enjoy the hot yoga more than normal yoga? If you do what do you think the main benefits are? It's so hot here atm I'm doing hot yoga by default!

lol, yeah it's similar here in the summer (and the classes get down to 3-4 people).

The primary benefit, for me, is it's the closest studio by a decent margin, and I like the teachers. It feels like a full workout, like not just a stretching program; basically it's power yoga with a lot of sun salutation sequences to start and then a lot of static leg-heavy balancy holds with an emphasis on core strength building toward handstands. It took a little getting used to the tremendous amount of sweating I do (had to come up with a laundry strategy), but I love the way it semi-slams my legs a day after squatting. Once you are warm in a hot yoga way, you can actually do some lengthening that feels impressive. I also feel like it's better than usual yoga for refining my cardiovascular self, like this time if you don't focus on your breath you'll overheat.

It sounds way more intensive than what I am doing! I do like the idea of having to be more orientated on my breath. Focusing on my breathing and feeling calmer at the end is one of the primary reasons I enjoy yoga. I feel like it sets me up well for the day ahead.

It's definitely on the intense side although my understanding is my studio is only "medium" on the heat as they shoot for 92 degrees instead of 100 or more. Typically takes about a month to acclimatize to it. I'd been doing sporadic home youtube yoga for a while, then started actually going to yoga sessions at my college gym. Those were essentially beginner level, 45 minute sessions that were fun but after a few months it got really hard to work up a sweat; no problem with that in the hot yoga!

I kind of like it later in the day so my joints pop more.

2-8
Hot Yoga


2-11
Power Yoga

2-13

Hot yoga

2-14

Home sandbag workout:

Jump rope (1/4 double unders) 3:00

OH walking lunges 2x20x50
Waiter walks 1x20x50
Pushups with pause 3x8
Clap pushups 2x8
1-arm Arnold Press 2x6x55, 1x8x55
Pullups 3x5, 2x5x+5, 2x2x+50
Chinupss 2x8
Front squats 1x5x120
Low box squat 1x5x210, 3x5x260
Pistol low box squats 2x3
Box jumps 5x3
Sandbag cleans 2x3x120

Felt a lot better than the last workout, possibly helped by the not-too-low box. I also put a strap around the heavy bag that makes it a bit easier to keep on one shoulder. Pullups are being done on a crappy surface for now, but gotta figure out a way to weight them something between 5 and 50 lbs.

2-15

Hot yoga

2-16

Home sandbag workout:

Jump rope (1/4 double unders) = 2:00

Narrow-grip pushups with pause 2x8
Incline wide-grip pushups 2x6, 1x8
1-leg Glute-Ham raises 2x8
Bodyweight rows 2x10, 1x14
Front/Zercker box squat 3x5x120
1-arm Press 2x5x50
Wide-leg box speed squat (alternating uneven weight 90/120) 6x3x210
Uneven OHP 4x5x125
Wide-leg box jumps 6x3
Curls 2x5x90
Tricep extension 1x10x50
Ab wheel rollouts 2x6
Handstands 2 x 1:00

The Front/Zercker is basically holding the bag up high but out away from the body toward the elbows. Had to pick the wife up the other day and this feels a bit more like it. Not really committing to speed squats, but yesterday's yoga featured a lot of 1-leg chair poses and pistols so figured I'g go a bit light. Have been ignoring the ab wheel for a while so will add it to workouts until I get back to doing them right out of bed again.

2-18

Jump rope (1/3 double unders) = 2:00

Easy run 40:00 with breaks for:
Body squat 4x12
Pullups (3 second pause) 2x8
Mixed grip pullups (3 second pause) 2x6
Frenchies (3 second pause) 1x2
High box jumps 6x3

Wanted to try out new bluetooth headset for running. Forgot to run a tracker for distance. Finally found a pullup bar within running distance at the ROTC section. Really feeling the ab wheel today.

2-19
Home sandbags:

Jump rope (1/4 double unders) = 2:00

Goblet Squat 2x5x50
Front/Zercker low box squat 1x5x120, 1x5x170
Low box squat 1x5x210, 1x5x265
1-arm Arnold Press 1x6x50, 1x3x60, 2x5x60
Chinups 2x5, 2x5x+10, 1x8x+10
1-leg Romanian Deadlift 2x5x125

Adding a 10 lb weight to the sandbag for a 60 lb press turns out to be a study in instability. Same with the 1-leg RDL as the weight is uneven and shifty. Plus, with grip being two handfulls of sand it's a pretty good forearm pump.

I remember what barbells were like, I think.

2-20
Hot Yoga

2-21
Home sandbags:

Goblet squat 1x6x60
Front/Zercker atg squat 1x5x120
Atg squat 1x5x200
Low box squat 3x5x265
Paused pushups 2x8, 3x6x+80
Incline pushups 2x6
Pullups 4x2x+60, 4x6x+10, 1x8
Inverted rows 1x10
Power cleans 2x3x125
Power cleans with 2 presses 3x3x125

Easy run 1.5 miles in 20 minutes

This time I forgot to stop the clock on the run, so approximating. The "power cleans with 2 presses" means 18 presses, yes. Each one seemingly more awkwardly balanced than the last.

I lol'd

I'm too lazy to look up if you said this already but why did you switch from SS to doing random stuff?

I lol'd in reference to the sandbag thing at bottom of page 1 which tibthougjt was current

Just haven't been able to get to the gym for a while, for a couple of reasons I haven't been able to leave wife on her own for more than 30-40 minutes, so I'm doing "like SS" stuff with sandbags to hopefully keep from losing too much and avoid weeks of DOMS. I enjoy the yoga and have prioritized making it to certain teachers on certain days (mainly Mon and Wed, and those are the days where I have a caretaker who comes in to stay with the wife for the afternoon). Today at a point I just decided there wasn't time to go to the gym even if I though it was ok, so did the sandbags rather than nothing until Thursday.

At this point, I am morbidly curious as to what my gym weights will be but I do think squats will pick right back up from where they were and OHP should be close.

Ah ok, makes sense

2-22
Hot Yoga

2-23
Home sandbags:

Goblet squat 1x8x60
Front/Zercker atg squat 1x5x120, 1x5x180
Low box squat amrap 1x7x265
1-Arm Arnold Press 3x5x60
Wide-grip behind-the-neck press 2x8x80
Curls 1x12x60, 1x8x80
Mixed-grip Pullups with lockoff 2x6
1-leg Romanian Deadlift 2x6x125
Box jumps 3x3
Ab rollouts 2x6
Sprints (half flat, half uphill) 8x40

Easy run 1.5 miles in 20 minutes

I think I may hate sand.

2-24, 2-27
Hot Yoga

2-28
Home sandbags:

Overhead squat 2x5x80
Front/Zercker low low box speed squat 1x5x120, 1x5x180
Wide stance low low box squat 3x5x265
Paused wide-grip raised pushups 3x5x+80
Inverted rows 3x10
Pullups 2x5x+10, 3x3x+60, 2x4x+60f, 1x8x+10
Power cleans with 2 presses 3x3x125
Overhead walking lunges 1x20x+80
Ab rollouts 3x6
Sprints (2 flat, 8 uphill) 10x40m

Easy run 1.5 miles in 20 minutes

Really wanted that 4th rep on the 60 lb pullups but kept freezing at the midway point. Should have tried before the 4th set. Optimistic about getting back into the gym this week, but today is Mardi Gras so obviously every gym in town is closed.

3-1
Hot Yoga

3-2
Home sandbags:

Overhead squat 3x5x80
Front/Zercker low low box speed squat 1x5x145
Low low box squat 3x5x275
Overhead press 4x5x150
Handstands 3x1:00

Just a quickie. Loaded up some more sand for added weight, which is good except things are more uneven now.

3-3, 3-4
Hot Yoga

3-5
Running (Hills) 3.61 miles, 48:41, 853 calories

3-7

Bench press 1x5x225, 3x5x235
Close grip speed bench press w 3-second pause 1x5x155, 1x5x175, 1x5x185
Overhead squat 1x6x45, 1x5x95
Front squat w pause 1x5x135, 1x5x225
HBB ATG pause squat 1x5x275
HBB squat 3x5x325
HBB speed sumo squat 1x3x225
Pullups 2x5x+25, 2x3x+75, 3x2x+75
Power cleans 6x3x155
Back extensions 2x10
1-arm Arnold press 2x3x65
1-arm kettlebell swing 2x15x40

Finally made it to the gym! Seems like I was mostly able to hold onto strength levels, although I do feel more taxed than usual afterward. Squats felt like they might be a bit light, until the last rep on the 3rd set. Power cleans were a little loose and inconsistent, but got better as I went (hence the extra set).