Daily training. Annual improvements.

[hector]

Ssb Squat: 310 x 5s x 3r

Yeah.
So I thought it would be sets of 5.
After I started, realized they were gonna be 3s.

Fatigue from running, and how it conflicts with lifting, is weird. 290 warmup set felt stupidly light. Then 310. . . Not so much.

[hector]

2023 May 24 Afternoon

Deads: 430 x 3s x 5r (straps)
Deads: 330 x 6s x 5r (no straps, no hook, double overhand)
Bench: 270 x 1s x 5r
Bench: 270 x 2s x 3r
Bench: 250 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Tonnage
Deads: (6,450 + 9,900) = 16,350
Bench: (1,350 + 1,620 + 6,250) = 9,020
T-Bar Rows: 10,500
————————————————————————
Total: 35,870

##################################

Deads are feeling good.

Backoff, strapless sets of Deads at 330 were stupid easy. Since it’s an increase from the 320 I’ve done the past several weeks I thought it might be a challenge. Amazingly, it wasn’t. Think rest and nutrition were aligned today, a rare occurrence.

Intent was to bench 270 x 3 sets x 5 reps. First few reps of first set of 270 I thought “F. Forgot to add 20lb. This is way too easy, it must be 250, not 270.” On reps 4 and 5, which were suddenly much more difficult, I realized it was actually 270 after all. Got all 5 reps of 270. Then I fulfilled my original intent of triples for remaining sets of 270, rather than 5s, because I wanted to keep rest periods short.

I ordered Fat Grips today.
Im debating buying a Saxon bar.
I know I shouldn’t go down this Grip road, I know it’s so fucking dumb, but it’s calling and I’m a sucker.

[DCR]

Ssb Squat: 310 x 5s x 3r

Yeah.
So I thought it would be sets of 5.
After I started, realized they were gonna be 3s.

Fatigue from running, and how it conflicts with lifting, is weird. 290 warmup set felt stupidly light. Then 310. . . Not so much.

Wasn’t judging your triples! Just caught this latest increase in weight was all.

I have Fat Grips and I honestly don’t even recall why. Wasn’t a grip thing. Maybe something to do with bench comfort? It was over a decade ago, dunno. I think I recall people liking them with barbell curls but those suck enough as it is.

[hector]

2023 May 26 Friday Afternoon

Main
Ssb Squat: 300 x 3s x 5r
Bench: 270 x 3s x 5r
Bench: 240 x 6s x 5r
T-Bar Rows: 210 x 5s x 10r

Aux
Skull Crushers: 75 x 5s x 8r

Grip
Fat Grip Double Overhand Deadlifts: 135 x 5 x 5

Tonnage
Squat: 4,500
Bench: (4,050 + 7,200) = 11,250
T-Bar Rows: 10,500
Skull Crushers: 3,000
————————————————————
Total: 29,250

#############################

Ran last night from 10 to 11pm, then did some embarrassingly slow and inept sprint/Fartlek type stuff after. Which is probably why I was kind of worn out today even before lifting. Getting up early didn’t help either.

SSB Squatting 300 for sets of 5, normally easy, felt heavy.

More exciting news; Did some grip stuff. Fat Gripz came. Closed out my session double-overhand deadlifting 135 x 5 x 5 with the Fat Gripz. Wasn’t hard, but not sure what the DOMS will be like, and from past grip training I know my thumbs are weak relative to my fingers. I anticipate going heavier next session. We’ll see.

(In contrast to some grip stuff I’ve done in the past, like Farmer’s carry which work fingers and forearms but not thumb, the fat grip deadlifts works all that stuff and thumbs too.)

Shoulder is still fucked. Though less so. For the first time in months I was able to reach out my car window and pay the barista, and accept my coffee, with only minimal pain. I think the PT’s rubberband exercises are helping.

[hector]

2023 May 28 Sunday (Grip Session. Oh, f.)

Main
Double Overhand Fat Grip Deads: 185 x 5 x 5

Aux
Scap Chins: 5s x 10r

#####################

With a regular barbell I often deadlift 320 or 330, double overhand with no hook grip, for 5 x 5 as backoff sets.

So, you’d think, at a minimum, I would be able to deadlift 225 x 5 x 5 using Fat Grips. (This is within a normal ratio of fat-bar to regular-bar numbers for most people.) You’d be wrong.

My fingers were willing and capable, but my thumbs are weak.

Kind of excited to be doing some grip stuff again.

Fat Grip double overhand deadlifts should translate well to Rolling Thunder. A 200lb Rolling Thunder was my goal years ago, and will be again now, as it’s what’s needed to certify with Ironmind. But I shouldn’t get ahead of myself. Will try to get a couple regular grip sessions in each week, minimalist approach, see what happens.

[hector]

2023 May 30 Tuesday

Main
Deads: 440 x 3s x 5r (straps)
Bench: 275 x 5s x 3r
Bench: 250 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Tib Bar Curls: 20lb x 5s x 12r
Skull Crushers: 75 x 5s x 8r
EZ Curl: 75 x 5s x 8r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: 6,600
Bench: (4,125 + 6,250) = 10,375
T-Bar Rows: 10,500
Skull Crushers: 3,000
EZ Curls: 3,000
————————————————————
Total: 33,475

#############################

Buy the ticket, take the ride.

[hector]

2023 May 31 Wed

Run: 60 minutes

[hector]

2023 June 01 Thursday

Main
SSB Squat: 300 x 3s x 5r
Ssb Squat: 260 x 3s x 5r
Bench: 275 x 5s x 3r
Bench: 250 x 5 x 5
T-Bar Rows: 185 x 2s x 10r (misloaded weights)
T-Bar Rows: 210 x 3s x 10r

Aux
Skull Crushers: 85 x 5s x 8r
EZ Curls: 85 x 5s x 8r
Tib Curls: 20lb x 5s x 12r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 3,900) = 8,400
Bench: (4,125 + 6,250) = 10,375
T-Bar Rows: (3,700 + 6,300) = 10,000
Arms: (3,400 + 3,400) = 6,800
——————————————————————
Total: 35,575

#################################

Halfway through the year. Proud of my work and consistency. Results are somewhat lacking. Need to think about why. (Spoiler: diet and rest are likely culprits.)

[hector]

2023 June 03 Saturday Afternoon

Main
Deads: 440 x 3s x 5r (with straps)
Bench: 280 x 4s x 1r
Bench: 250 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Skull Crushers: 85 x 5s x 6r
EZ Curl: 85 x 5s x 8r
Reverse Hyper: 160 x 5s x 10r
Ab Wheel: 1s x 10r

Tonnage
Deads: 6,600
Bench: (1,120 + 6,250) = 7,370
T-Bar Rows: 10,500
Arms: (2,550 + 3,400) = 5,950
———————————————————
Total: 30,420

##}#}}}}}######}}}}}###########

Summer is here. Garage was hot AF.
Maybe that’s why everything felt a little heavier. Idk.

Been awhile since I’ve done bench singles. It shows.

[hector]

2023 June 02 Friday Night (grip)

Fat Gripz Deads: 185 x 6s x 5r
Fat Gripz Standing Wrist Curls: 135 x 5s x 15r

################}}}}#####################

The fat grip Deads were way easier than the other day.

I learned that with rolling thunder, people who are strong at bending their wrists can create a little bit of an angle when lifting so the rolling thunder doesn’t quite roll out as much, allowing them to lift more. In contrast, absent that weird wrist strength, regular people have to just squeeze the rolling thunder tightly to prevent it from rolling out of their grip.

Here’s a video where Jujimufu visits a rock climbing gym and you see how insanely strong the grips of tiny rock climbers are. One rock climber accidentally sets a world grip record.

[hector]

2023 June 04 Sunday

Run: 102 minutes

[hector]

2023 June 06 Tues Afternoon

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 260 x 5 x 5
Bench: 275 x 5s x 3r
Bench: 250 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Skull Crushers: 75 x 5s x 8r
EZ Curl: 100 x 5s x 6r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 6,500) = 11,000
Bench: (4,125 + 6,250) = 10,375
T-Bar Rows: 10,500
Arms: (3,000 + 3,000) = 6,000
——————————————————————
Total: 37,875

###############################

My bench is weaker in the bottom half. From what I’ve read, this means my pecs are more a weak link than my triceps. So, instead of skull crushers I should probably be doing flys or some other pec work.

The level of excitement I have to do grip exercises tomorrow, boringly lifting tiny weights for minuscule ranges of motion to exploit limited musculature, makes me wonder if I’m not just a little on the spectrum.

[hector]

2023 June 07 Wed Afternoon (Grip Day)

Fat Grip Deadlifts: 200 x 5 x 5
Fat Grip Standing Wrist Curls: 135 x 5s x 15r
Monster Curls: 65 x 6 x 6
Scapular Chins: 5s x 10r

###########################

This is a Monster Bar: https://www.armassassinstrengthshop.com ... r-curl-bar

So far I like it.

Increased weight on my Fat Grip deadlifts from 185 to 200. Manageable.

[DCR]

2023 June 07 Wed Afternoon (Grip Day)

Fat Grip Deadlifts: 200 x 5 x 5
Fat Grip Standing Wrist Curls: 135 x 5s x 15r
Monster Curls: 65 x 6 x 6
Scapular Chins: 5s x 10r

###########################

This is a Monster Bar: https://www.armassassinstrengthshop.com ... r-curl-bar

So far I like it.

Increased weight on my Fat Grip deadlifts from 185 to 200. Manageable.

"Arm Assassin" made my day. Your training has an irreverent aspect to it that's fun to follow.

[hector]

2023 June 07 Wed Afternoon (Grip Day)

Fat Grip Deadlifts: 200 x 5 x 5
Fat Grip Standing Wrist Curls: 135 x 5s x 15r
Monster Curls: 65 x 6 x 6
Scapular Chins: 5s x 10r

###########################

This is a Monster Bar: https://www.armassassinstrengthshop.com ... r-curl-bar

So far I like it.

Increased weight on my Fat Grip deadlifts from 185 to 200. Manageable.

"Arm Assassin" made my day. Your training has an irreverent aspect to it that's fun to follow.

If by “irreverent” you mean monotonous, slow to improve, and a level of tenaciousness bordering on insane and delusional, then I agree and I thank you!

[hector]

2023 June 07 Wed Afternoon Late Night

Run: 30 minutes

[hector]

2023 June 09 Friday Afternoon

Main
Deads: 440 x 3s x 5r (with straps)
Deads: 315 x 5 x 5 (no hook, no straps, double overhand)
Bench: 275 x 5s x 3r
Bench: 250 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Tib Bar Curls: 25lb x 3s x 12r
Skull Crushers: 75 x 5s x 8r
EZ Curls: 100 x 5s x 6r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: (6,600 + 7,875) = 14,475
Bench: (4,125 + 6,250) = 10,375
T-Bar Rows: 10,500
Arms: (3,000 + 3,000) = 6,000
————————————————————
Total: 41,350

############################

Good times!
Was so tired after work I had to lay down quietly for 30 minutes before I could start lifting. But once I got moving it was fine.

Backoff sets of overhand, no hook, no strap deadlifts were a little lighter than normal which makes it tougher to quantify gains, but f my grip felt stronger. Didn’t even bother to use chalk.

I need to find a half marathon to run ASAP.

[hector]

2023 June 10 Sat Morning (Grip Day)

Fat Grip Deadlifts: 200 x 5 x 5
Standing Fat Grip Wrist Curls: 135 x 5s x 15r
Fat Grip Overhand Curls: 60 x 6s x 5r
Scapular Chins: 5s x 10r

######################################

The 200lb x 5x5 Fat Grip deadlifts have gotten easier. Progress!

[hector]

2023 June 11 (cardio)

Run: 80 minutes

It has been 6 months. My running ability remains an embarrassment! But the feeling of wellness I get more than makes up for it.

Ran 60 minutes slow af today.
Then at the end I did 20 minutes of 2 min on, 2 min off, of running at a faster pace.

[hector]

2023 June 12 Monday (short session)

Ssb Squat: 300 x 3s x 5r
Ssb Squat: 260 x 5 x 5
Bench: 275 x 5s x 3r
Bench: 250 x 5 x 5

Tin Bar Curls: 25 x 3s x 12r
Ab Wheel: 10 reps

########}###############

Session cut short. F.