Augeleven’s log

[augeleven]

ambw=210.8 so far no horrid overeating, but the night is young ETA: 1.5 cups of homemade pumpkin seeds and some shitty bourbon

c5w2d2 pt1

long treadmill intervals
5:00 x (6, 6.2, 6.1, 6.2 mph) 3:00 rest at 2mph

press
kneeling

115x3 - failed 4th rep

ran out of time - will press and chin after kidbed

later...

press
kneeling, 2 minutes rest
100x5x5

chin-ups
amrap - emom - amrap
bw x 11 (AMRAP)
bw x 3x5 (EMOM), 2 minutes rest
bw x 5 (AMRAP)

[augeleven]

ambw=212.0. Losing food control...

c5w2d3

Squat
300x1
300x2

Bench
225x3@9.5

Super blah. Bench e1rm is tanking. Friday I’ll drop the e1rm to 250 and see what happens.

[Shane]

Maybe the press volume day before killed your tris? I am sure it wasnt the bourbon.

[augeleven]

Maybe.
My e1rm has been stagnant the last month, and I dropped like 8ish pounds in 2 weeks.

[augeleven]

ambw=213.0 better on the binge eating front today.

Fall c5w2d4

RFL day 11

weighted chins
2 minutes rest
bw+17.5 x5x5

short treadmill intervals
2:00 x (6.4mph x2, 6.6mph x2, 6.8mph x2, 7.2mph) 2:00 rest at 2mph


I was hoping to get another cycle, but since I'm spinning my gears, I'm going to take an easyish workout on Friday and Monday, do the mock meet This Wednesday, and test my treadmile on Friday.

Next cycle will be focusing primarily on long slow basebuilding, continuing to drop weight and drinking the Nuckols bench flavor-aid

[augeleven]

ambw=211.4

doing something

squat
265x2,275x2,290x1,225x9

bench
175x5,205x3

this took 40 minutes. I'm pretty run down. going to bed

[augeleven]

ambw=213.2

Since I was all Bingey McBingerson this weekend (week) and I’m all glycogened up, I decided to move test day up.

Squat - 330@10 my slowest rep yet

Treadmile- 9:23 robably have a bad mile strategy - didn’t really push it until the last 2-3 minutes, probably had some more in the tank.

Walking dead, then I’ll start the new block

[BenM]

Oh, you too?!!

Great work on the 330 squat! Needs moar video. You can't just say it's the slowest rep yet and not show us.

[alek]

Oh, you too?!!

Great work on the 330 squat! Needs moar video. You can't just say it's the slowest rep yet and not show us.

And put it in the Epic Grind thread, @augeleven

[augeleven]

B2W1D1 - aka nuckolsbench and run

Bench - 190x5x5 in between tng and paused - not sure what I'm gonna do here
Curls 55x12,10,10,10
Z-press 65x5x8 emom. Started tooo light for these
Skipped the run because I already ran. Wednesday I'll do a 30 minute MAF test as a benchmark to improve at the end of the block
Rests were too long cuz laundry folding upstairs. Oh well more beardy muscles for me

Oh, you too?!!

Great work on the 330 squat! Needs moar video. You can't just say it's the slowest rep yet and not show us.

And put it in the Epic Grind thread, augeleven

Walking Dead - wasn't looking forward to the rick grimes this is your life schtick. I cain't quit you, Walking Dead!

[BenM]

B2W1D1 - aka nuckolsbench and run

Bench - 190x5x5 in between tng and paused - not sure what I'm gonna do here
Curls 55x12,10,10,10
Z-press 65x5x8 emom. Started tooo light for these
Skipped the run because I already ran. Wednesday I'll do a 30 minute MAF test as a benchmark to improve at the end of the block
Rests were too long cuz laundry folding upstairs. Oh well more beardy muscles for me

Oh, you too?!!

Great work on the 330 squat! Needs moar video. You can't just say it's the slowest rep yet and not show us.

And put it in the Epic Grind thread, augeleven

Walking Dead - wasn't looking forward to the rick grimes this is your life schtick. I cain't quit you, Walking Dead!

Dayum. You buried that, dude. Nice grind. And soz, I think I do actually follow you on the Instas; I just (almost) never look at it.

[augeleven]

yeah me too, @BenM . I have it for dumb things like this, or to ask form questions because I couldn't figure out youtube on my phone. Oh also to look at markrippotoeleaningonthings and to stalk my new pioneer belt. Has it been three weeks yet?

[Jay870]

Congrats on the 330 aug! Way to put the bloat to work for you.

[alek]

Instagram Post

Nice sticking with it! And super cute kiddo. My daughter has done something similar, and it's pretty damn funny.

[augeleven]

ambw=213.2

rest day boredoms. trying to clean out my basement for epic little kid jam sessions, but hoarders gotta hoard.

[Shane]

Excellent squat PR there fella! You bring honour to your people.

[augeleven]

thanks @Shane. slowly but frustratingly.

B2W1D2 "Squat Day?"

Squat
3 minutes rest
285x1@7.5 proceed with plan
300X1@9ish hmmm.
270x2x2 last set @9.5 oops -> lower the weight
245x3x2

Bench
done in 10 minutes
135x8
155x6
180x4x2
205x3x2

Deadlift
beltless, EMOM
255x4x5 Gonna get this to 10 sets

chins n dip
ping pong EMOM
dips=bwx5x4
chins=bwx5x4

total time:76 minutes

(∩｀-´)⊃━☆ﾟ.*･｡ﾟ

more about "the plan"
Squat Day will be:
285x1 if >@8 the:
300x1, then
270x2-4x3-5, if a set goes to x2<@9, then drop 10%
at least 4 sets after the last single
Do more than last time

Nuckols Bench Day 2

Deadlift assistance
60ish%x4 EMOM, When I can get 10 rounds I'll move on.

Chins and Dips, though I may move these...

[augeleven]

ambw=214.0

B2W1D3 - running? jogging? shambling

MAF test - max distance keeping HR under 138
30 minutes - 1.99 miles

I started the test at what I thought was a conservative 4.7 mph. Every time my HR got to 137-138, I dropped a notch. I ended up about 3.7-3.8, which is actually a fast walk for me, though I was jogging the entire time. So now I have a metric to improve for this block. 30 minutes like this felt easy. Also, Galloway assigns a 14:20 ish long run pace for a 9:23 timed mile.

[augeleven]

ambw=211.8

B2W1D4 - Upper/joggies

Bench
AMRAP
205x9 - bump that e1rm

Press
kneeling, EMOM --AMRAP
85x5x5,x4x3 (2min rest) x6 bump the weight

Curls
2 minutes rest
50x12, 55x10x3

Treadmill SLISS
yes, I'm jogging at that pace
15 minutes @ 4.2mph

Pullovers
Grip plates, 1 minute rest
35x20, 45x20, x15

total time=71 minutes

spent time trying to figure out pivot tables in google sheets. If nothing else, this hobby is helping my basic computering skillz.

[augeleven]

ambw=213

Teacher Convention Weekend, so I took the girls to the YMCA and lifted there.

B2W1D5 - Deadlift/TOYS!!!!!!!!!


Deadlift
3 minutes rest
365?x1 @7, hooked
325x5x3, strapped
The bar seemed weird, maybe a 35lb bar? The plates were sweet rubberized IGX that fit snugly. My first deadlifts with limited plate slop.

Press
Swiss Bar
45?x8
65?x8
85?x8

Squat
beltless
45?x10,135?x8,185?x5
wanted to get a couple of reps in, but stopped early to maximise silly bullshit

Silly Bullshit
45 degree leg press=+90x10+180x10x2
rower= couldn't figure out the form - seemed to take forever to reset, tried for like 5 minutes, then moved on
treadmill=10 minutes @4mph jogging
weighted chins=BW+25x3,3,2 emom
dipsx8
facepulls, lat pulldown, maybe a couple of things I'm forgetting

I can see how you get into some serious program hopping if you always worked out a real gym...

YMCA craziness scavenger hunt
awkward naked old man
Two awkward naked old men having a conversation while not attempting to get dressed _____
Weird lateral shifting lunge stuff holding something besides a dumbbell
Disinterested PTs coaching bodyweight box squats/ goodmorning hybrids
Old Couple talking about who is sick/dying while doing 5 different tricep extension exercises
Big dude benching 275 for reps
People using the power rack for stretching and lunge proprioception(?)
Something worthy of posting in the gym fails thread _____

Did I miss any?

Ironically, I'm now off to the crasino, where I should (kinda) be for a teacher convention, although I'll be check-folding at the $1 table for free coffee while my realpoker playing friends make enough money for dinner.