Augeleven’s log

[augeleven]

Benchwide grip, pinkies on rings

This is my "slightly closer than normal" grip...

You

Me

[Allentown]

That is legit my actual body type. @Root came over one time and I showed him my over-door-mounted hang board where I do all my pull ups.
IIRC he's an inch or two taller than me, but was well shy of being able to reach the top jugs, which I can almost grab flat-footed.

[augeleven]

are we there yet?


jogmill
29 minutes ~ 2 miles
done at 4.4mph with a 2 minute walk break, then 4 strides at 8mpg at 25 minutes

db hammer curls
20sx15,10,10

[augeleven]

mandatory rest day - wrist is "weird" too much guitar? last night's hammer curls?

[Root]

That is legit my actual body type. @Root came over one time and I showed him my over-door-mounted hang board where I do all my pull ups.
IIRC he's an inch or two taller than me, but was well shy of being able to reach the top jugs, which I can almost grab flat-footed.

If I'm taller than you, it's like a half inch. But yeah, you got the monkey arms for sure.

Shit, I should start lifting again.

[augeleven]

The wrist issue is still a thing. I wore the brace I had when Inwas dealing with carpal tunnel stuff, to keep it immobile. I avoided playing guitar for most of the day, but it’s hard to get younger grades without interacting with them.

Starting a deadlift warmup, but 315 felt hurtful, so I stopped

First outside jog since october
2.03 miles in 28 minutes 4 minutes jogging 1 minute walking.
Tried the mini-hood loop, but the steep hill sent me back. My foot aches fiercely- maybe it has corona virus

[augeleven]

The meet is now postponed until the summer. Kinda works out for me, since I tweaked my wrist and already started my new program. So far my new program is to stop doing my old program.

New program new log title. It’s a reference testiclaw made about the futility of gaining strength AND cardio fitness while losing weight.
viewtopic.php?f=3&t=3370

Later today I’m gonna see if I can’t make a circuit that doesn’t bother my wrist.

[augeleven]

how is my wrist?
Comp Bench
245x1 @8 .5 felt heavier than I would have thought
265x1 @10 felt stoopid heavy, but it was my 3rd attempt guess, so whatever

CGBP
185x5,5,8,5

Hex Bar Deadlifts, beltless high handles
250x8x3

[augeleven]

Up and down the street
3:1 jog:walk
2.3 miles in 30:24 Strava minutes.

Strava seems to cut the time shorter than the run:walk app I use. Totally doesn’t matter.

Short term running plan is to repeat this workout every other day (4 dAyS a WeEk!) for 4ish weeks, then move on to something progressive.

I tried setting up the pulleys for lat Pulldown with less success than I would like. The wrist may be feeling better(?) but chin-ups are out.
Limiting my eating will be tricky being home all day. Maybe I will be helped by the idea that I need to ration food for the impending Coronapocalypse

[augeleven]

meanwhile...outside

Muscle Snatch
45 x a bunch
55 x a bunch
testing the waters

Push Press
95x5x3
105x5x2
115x5x2

TRX(ish) neutral(ish) pullups
BW x2x8 EMOM

TRX(ish) horizontal row
BW x8x2

I tried to figure out a pullover or a fly, but couldn't

[augeleven]

Coronapocalypse Now
Basebuilding W1D2

Up and down the street
3:1 jog:walk
2.3 miles in 30:30

GPS didn’t work, but was about the same run as yesterday.

Here is the tentative basebuilding plan, based off Tactical Barbell.
M-Lifting and bw stuff
T-Jog
W-Jog
R-Lifting and bw stuff
F-rest
Sa-longer run
Su-rest

Third chicken- wife’s birthday was today so I ate brownies and soda bread and ice cream. I Skyped with my siblings and couldn’t help notice how fat I looked on the screen.

[augeleven]

I missed you, log

[augeleven]

3/19
Low Bar Squat

275×3
315×1
345×1 @8 +10lb PR
365×1 @9 +30lb PR
High Bar Squat

300×4 @9.5 previous 3rm was 285
CGBP

205×6 @8
225×6 @9 easier than wider grip?
205×5
185×10 @9.5
Completed day 1 of 5rm fighter program. Wrist still won’t let me chin-up.

Focus is shifting to running and weight loss while retaining what strength I can

3/20
augeleven Uncategorized March 22, 2020 1 Minute
ambw=222.6
Day 2 Fighter pull-up- 5,4,3.2,2
Run/walk – 2.34 miles in 31:00 (3+1)x8

3/21
Spring Basebuilding W1D4
AMBW=221
Fighter Pull-up Day 3 – 5,4,3,3,2
Trap Bar Deadlift, high handles
390×3 @8
430×1 @8
340x5x3
Later that night:
Muscle Snatch
45×5
65×5
Push Press
75×5
95×5
115×4?
125×5,x3f
115x5x2

3/22
ambw=222 again…
Spring Basebuilding w1d5
Fighter pull-ups Day 4 – 5,4,4,3,2
Already feeling more explosive
Run/walk (3+1)x10
3.13 miles 39 minutes. This will be my long run. Feeling easier.

3/23
Spring Basebuilding W1D6
AMBW=222.2
Fighter Pull-up Day 5 – 5,5,4,3,2
Front rack mobstuff
• barbell rolls @RPE ouchies
• lower banded lat stretch 1min x2
• upper banded lat stretch 1 min x2
Front Squat
45×5 with front rack, rest of w/u strapped
175×3
195x3x3 @8?
185×3 last rep paused
(Wider grip) bench, rings on rings
155x10x3 gonna shoot for x10x5
Dips
BW x6x4

3/24 rest day, some band front rack stretches amrap junk food eating


My OCD is slaked. FOR NOW...

[broseph]

I missed you, log

Perfect gif.

Tip of the hat for combining all the lost days into a single post instead of getting free log bulk.

[augeleven]

Spring Basebuilding W2D1
ambw=223.6. Very fat very stress eating.

Day 6 of the Fighter pull-up program
6,5,4,3,2 on 5ish minutes rest.

Front Rack Mobcircuit
I’m redoing my 2020 goals. One of which is going from violently afraid of the front rack to having at least a bad but serviceable one.

banded tricep stretchx2
Tricep barbell torture

pico leg blasters
Pico=6s
6 squats
6 lunges per leg
6 jumping lunges
6 jump squats

run:walk
Strava says 2.61 in 33 minutes 4:1 ratio
This is my minihood loop with a nice 100 feet of elevation in .5 mile, right knee seemed a bit janky. I pushed my kids a bit in my jogging stroller today out of complete boredom. We did a bunch of short hard hills, then sprinting down. They loved that. They couldn’t understand why I couldn’t just keep doing it over and over again.

[augeleven]

Skipping today’s workout
Trying this autotrgulated inter session rest thing. Maybe an earlier bed time will help, but I feel trashed

[augeleven]

Spring Basebuilding W2D2
ambw=?? Another bad diet day

Day 7of the Fighter pull-up program
6,5,4,3,3 on 4-2 minutes rest.

Front Rack Mobcircuit
I think I need to add in some thoracic stuff
-upper banded stretchx2
-Tricep barbell torture
-lower banded stretchx2

High Bar Squat
315x1 @7.5
225x5,6,5,5 I could add a set here next time
CGBP
175x8, 205x5
225x2 @8.5
195x5, 175x8
Press, kneeling
85x35 in 7 minutes. Started liiiight
pico leg blasters
Pico=5s
Started a second set and my right said nope
Total time 90ish minutes
Gonna switch to lifting first in the week

[augeleven]

Spring Basebuilding W2D2
ambw=222 no binges yet...

Day 8 of the Fighter pull-up program
6,5,4,4,3 on 10 minutes rest.

run:walk
Strava says 2.43 in 30 minutes 4:1 ratio out, 3:1 back
Gonna just stick with 3:1. Muh knees are talking to me, and they are saying alternating jogs with full body days needs more adjustment time.

[broseph]

run:walk
Strava says 2.43 in 30 minutes 4:1 ratio out, 3:1 back
Gonna just stick with 3:1. Muh knees are talking to me, and they are saying alternating jogs with full body days needs more adjustment time.

This is interesting. I'm getting back into running as of... yesterday. And I did 3 miles; 8:2 on the way out, then 6:2 and 4:2 on the way back (minutes). I just stopped running every time my legs started getting uncomfortable. Intuitive AF.

I forget, what is your end goal with the running? (besides burning calories for the cut)

[augeleven]

@broseph
My running goals in a very particular

1) My brother (who has been a couch potato and obese his entire life) recently started running and has chipped my half marathon and 10k times. Fuck that!
2) I like running (being outside). I would like to better at it. This year I would like to PR my mile ( should be easy) get a good 1.5 mile time comparable to my mile time, and beat my brother in a 5k footrace.
3) I orginally got into running as a shortcut to building mountain legs. I love hiking, but the hiking in NJ doesn’t really prepare you for hiking in the North East, or anywhere else for that matter. I would really like to do some tall, non-technical stuff in the Sierras or Winds. Im starting to think that running is about as useful as 5rm squatting for mountain legs, and the answer is CrossFit-ish things like leg blasters, 1000s of step-ups etc