No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Moderator: Chebass88
- tsor
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- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Friday, December 4, 2020
HB squat: 155 x 5 x 3
Deadlift: 255 x 5
10 min easy cardio
Main focus is keeping my low back under control. Otherwise pretty easy.
Also need to invest in a space heater. Brrr.
HB squat: 155 x 5 x 3
Deadlift: 255 x 5
10 min easy cardio
Main focus is keeping my low back under control. Otherwise pretty easy.
Also need to invest in a space heater. Brrr.
- tsor
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- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Saturday, December 5, 2020
Bench: 185 for 6 doubles, 5 singles
BtN press: 65 x 10 x 5
Chinup negatives: 10 sets of 5
And some band push-downs and dumbbell flys.
Very much a "meh" session.
Bench: 185 for 6 doubles, 5 singles
BtN press: 65 x 10 x 5
Chinup negatives: 10 sets of 5
And some band push-downs and dumbbell flys.
Very much a "meh" session.
- tsor
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- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Been getting lazy about logging lately. Need to do better.
Monday, December 7, 2020
High-bar squat: 165 x 3, 3, 3, 3, 6
Bench: 125 x 10 x 3
Dumbbell row: 60 x 15, 15, 18
Notes: fuck squats, seriously
Tues Dec 8
30 min cardio
Wed Dec 9
Bench: 150 for 10 sets of 5
10 min density block super-set: (trying to keep RPE lowish, <= 7)
OHP: 75 x 6, 5, 5, 5, 5, 4, 4
Chins: 4, 4, 4, 3, 3, 3, 3
DB fly: 15 x 30 x 3
Reverse fly: 15 x 25, 25, 20
Skullcrusher: 55 x 12 x 3
BB curl: 45 x 15, 15, 12
Notes: Pretty good session. Felt surprisingly sore the next day even though I didn't feel like I was pushing very hard.
Thurs Dec 10
Trap-bar deads: 290 x 5 x 5
30 min cardio
Notes: deads felt crappy but doable. It's pretty easy (and thus tempting) to allow form breakdown on these - back rounding, in my case. Really focusing on keeping lower back tight.
Monday, December 7, 2020
High-bar squat: 165 x 3, 3, 3, 3, 6
Bench: 125 x 10 x 3
Dumbbell row: 60 x 15, 15, 18
Notes: fuck squats, seriously
Tues Dec 8
30 min cardio
Wed Dec 9
Bench: 150 for 10 sets of 5
10 min density block super-set: (trying to keep RPE lowish, <= 7)
OHP: 75 x 6, 5, 5, 5, 5, 4, 4
Chins: 4, 4, 4, 3, 3, 3, 3
DB fly: 15 x 30 x 3
Reverse fly: 15 x 25, 25, 20
Skullcrusher: 55 x 12 x 3
BB curl: 45 x 15, 15, 12
Notes: Pretty good session. Felt surprisingly sore the next day even though I didn't feel like I was pushing very hard.
Thurs Dec 10
Trap-bar deads: 290 x 5 x 5
30 min cardio
Notes: deads felt crappy but doable. It's pretty easy (and thus tempting) to allow form breakdown on these - back rounding, in my case. Really focusing on keeping lower back tight.
- tsor
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- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Friday, December 11, 2020
Bench: 170 for 10 sets of 3
Dumbbell row: 65 x 12 x 3
Lateral raise: 15 x 20 x 3
Band pulldown: Blue x 30 x 3
Dumbbell skullcrusher: 20 x 30 x 3
Dumbbell curl: 20 x 20 x 3
Notes:
Bench feeling good lately. Not supersetting seems to make it feel a lot easier at least. Funny that.
Bench: 170 for 10 sets of 3
Dumbbell row: 65 x 12 x 3
Lateral raise: 15 x 20 x 3
Band pulldown: Blue x 30 x 3
Dumbbell skullcrusher: 20 x 30 x 3
Dumbbell curl: 20 x 20 x 3
Notes:
Bench feeling good lately. Not supersetting seems to make it feel a lot easier at least. Funny that.
- tsor
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- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Sunday, December 13, 2020
Low-bar squat: 175 x 5 x 3
Deadlift: 265 x 5
30 min cardio
Notes:
Switched to low-bar because apparently my body was finding high-bar very baffling. Actually turned out be a decent session. Still a looong way to go, though.
Low-bar squat: 175 x 5 x 3
Deadlift: 265 x 5
30 min cardio
Notes:
Switched to low-bar because apparently my body was finding high-bar very baffling. Actually turned out be a decent session. Still a looong way to go, though.
- tsor
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- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Monday, December 14, 2020
Bench: 187.5 for 5 doubles and 5 singles
Chinups (weighted negatives): +10 x 5 x 5
Dumbbell shoulder press: 20 x 12 x 3
Band pushdowns x a lot
Hammer curls: 20 x 20 x 3
Bench: 187.5 for 5 doubles and 5 singles
Chinups (weighted negatives): +10 x 5 x 5
Dumbbell shoulder press: 20 x 12 x 3
Band pushdowns x a lot
Hammer curls: 20 x 20 x 3
- tsor
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- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Thursday, December 17, 2020
Bench: 152.5 x 5 x 10
10 minute density block superset ladder-thing:
Chins: 1,2,3,1,2,3,1,2,3,1,2,3,1
OHP: 80 x 1,2,3,1,2,3,1,2,3,1,2,3,1
Friday, December 18, 2020
LB squat: 140 x 10 x 3
Trap-bar deads, touch n' go: 240 x 10 x 3
Girlfriend tested positive for covid and has been feeling like shit for over a week. I didn't bother to get tested myself, but I'm going under the assumption that I got it, since we live together. I haven't felt any different than normal, though. I did feel pretty tired for a few days, but I'm pretty much always tired. That's my secret, Cap.
Bench: 152.5 x 5 x 10
10 minute density block superset ladder-thing:
Chins: 1,2,3,1,2,3,1,2,3,1,2,3,1
OHP: 80 x 1,2,3,1,2,3,1,2,3,1,2,3,1
Friday, December 18, 2020
LB squat: 140 x 10 x 3
Trap-bar deads, touch n' go: 240 x 10 x 3
Girlfriend tested positive for covid and has been feeling like shit for over a week. I didn't bother to get tested myself, but I'm going under the assumption that I got it, since we live together. I haven't felt any different than normal, though. I did feel pretty tired for a few days, but I'm pretty much always tired. That's my secret, Cap.
- tsor
- Registered User
- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Sunday, December 20, 2020
Bench: 172.5 for 10 triples
Dumbbell row: 65 x 15 x 3
Lateral raise: 15 x 20 x 3
Band pulldown: green x 12 x 3
Skullcrusher: 50 x 51 rest-paused
Barbell curl: 45 x 37 rest-paused
Monday, December 21, 2020
LB squat: 185 x 5 x 3
Deadlift w/hookgrip: 275 x 5
30 min cardio
Bench: 172.5 for 10 triples
Dumbbell row: 65 x 15 x 3
Lateral raise: 15 x 20 x 3
Band pulldown: green x 12 x 3
Skullcrusher: 50 x 51 rest-paused
Barbell curl: 45 x 37 rest-paused
Monday, December 21, 2020
LB squat: 185 x 5 x 3
Deadlift w/hookgrip: 275 x 5
30 min cardio
- tsor
- Registered User
- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Tuesday, December 22, 2020
Bench: 190 for 9 doubles and 2 singles
Chins: 6 sets of 5, and after those got hard, 4 sets of 5 negatives
OHP: 80 x 6 x 3
DB fly: 20 x 25, 25, 20
DB skullcrusher: 25 x 15 x 3
Hammer curl: 25 x 15 x 3
Wednesday, December 23, 2020
LB squat: 145 x 10 x 3
Trap-bar deads, touch n' go: 245 x 10 x 3 (man, these sucked)
Bench: 190 for 9 doubles and 2 singles
Chins: 6 sets of 5, and after those got hard, 4 sets of 5 negatives
OHP: 80 x 6 x 3
DB fly: 20 x 25, 25, 20
DB skullcrusher: 25 x 15 x 3
Hammer curl: 25 x 15 x 3
Wednesday, December 23, 2020
LB squat: 145 x 10 x 3
Trap-bar deads, touch n' go: 245 x 10 x 3 (man, these sucked)
- tsor
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- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Saturday, December 26, 2020
OHP: 85 x 3, 3, 3, 3, 10
Pullups: 5, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench: 120 x 10 x 3
Paused DB rows: 25 x 20 x 3
DB fly: 20 x 20 x 3
Reverse fly: 20 x 15 x 3
Skullcrusher: 55 x 36 rest-paused
BB curl: 45 x 41 rest-paused
Just felt like doing a press-focused workout, and it went pretty well with the AMRAP set only feeling about RPE 8 at most. Not sure if I'll keep it in the mix going forward, but was a nice departure from bench-focused workouts for the last few weeks.
OHP: 85 x 3, 3, 3, 3, 10
Pullups: 5, 3, 3, 3, 3, 3, 3, 3, 3, 3
Bench: 120 x 10 x 3
Paused DB rows: 25 x 20 x 3
DB fly: 20 x 20 x 3
Reverse fly: 20 x 15 x 3
Skullcrusher: 55 x 36 rest-paused
BB curl: 45 x 41 rest-paused
Just felt like doing a press-focused workout, and it went pretty well with the AMRAP set only feeling about RPE 8 at most. Not sure if I'll keep it in the mix going forward, but was a nice departure from bench-focused workouts for the last few weeks.
- tsor
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- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Sunday, December 27, 2020
LB squat: 195 x 5 x 3
Deadlift: 285 x 5
Squats felt awful, which is par for the course, but deadlifts felt fairly easy.
If I were smart, I'd probably keep or lower the weight on squats and build up more sets/volume, but I am not so smart. Want to be strong!
Seriously, though, they looked fine after reviewing them on camera, and I think I just need to get conditioned to having weight on my back again.
LB squat: 195 x 5 x 3
Deadlift: 285 x 5
Squats felt awful, which is par for the course, but deadlifts felt fairly easy.
If I were smart, I'd probably keep or lower the weight on squats and build up more sets/volume, but I am not so smart. Want to be strong!
Seriously, though, they looked fine after reviewing them on camera, and I think I just need to get conditioned to having weight on my back again.
- tsor
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- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Tuesday, December 29, 2020
Bench: 155 x 5 x 10
Chins: 5, 5, 4, 4, 4, 4, 3, 3, 3, 3
Paused db row: 30 x 20, 16, 16
OHP: 75 x 8 x 3
Lateral raises: 15 x 20, 16, 16
Band pulldown: green x 14 x 3
DB curl: 20 x 20 x 3
Band pushdown: lots
Wednesday, December 30, 2020
LB squat: 150 x 10 x 3
Trap-bar deads, touch n' go: 200 x 10 x 3 (lowered the weight on these significantly; still unpleasant, but not quite as soul crushing)
Bench: 155 x 5 x 10
Chins: 5, 5, 4, 4, 4, 4, 3, 3, 3, 3
Paused db row: 30 x 20, 16, 16
OHP: 75 x 8 x 3
Lateral raises: 15 x 20, 16, 16
Band pulldown: green x 14 x 3
DB curl: 20 x 20 x 3
Band pushdown: lots
Wednesday, December 30, 2020
LB squat: 150 x 10 x 3
Trap-bar deads, touch n' go: 200 x 10 x 3 (lowered the weight on these significantly; still unpleasant, but not quite as soul crushing)
- tsor
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- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Friday, January 1, 2021
Bench: 175 for 10 triples
Pullups: 10 triples
Plus dumbbell flys, lateral raises, skullcrushers, and barbell curls as assistance work.
Bench: 175 for 10 triples
Pullups: 10 triples
Plus dumbbell flys, lateral raises, skullcrushers, and barbell curls as assistance work.
- tsor
- Registered User
- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Saturday, January 2, 2021
LB squat: 205 x 5 x 3
Deadlift: 295 x 5
Squats felt easier than they did at 195, so I'm glad I didn't wimp out by not increasing the weight. Granted, my belt was a little tighter today and I ate a lot of birthday cake over the last couple of days, so I'm not sure if I'm actually stronger and not just... fatter.
Hard to believe this is the first time in over a year that I've had over 200 lbs on my back. Still a long way to go.
LB squat: 205 x 5 x 3
Deadlift: 295 x 5
Squats felt easier than they did at 195, so I'm glad I didn't wimp out by not increasing the weight. Granted, my belt was a little tighter today and I ate a lot of birthday cake over the last couple of days, so I'm not sure if I'm actually stronger and not just... fatter.
Hard to believe this is the first time in over a year that I've had over 200 lbs on my back. Still a long way to go.
- tsor
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- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Sunday, January 3, 2021
Bench: 192.5 for 10 doubles
Pullups: 1 set of 4, 9 sets of 3
DB fly: 25 x 20 x 3
Lateral raise: 15 x 27, 25, 21
Skullcrusher: 60 x 15 x 3
BB curl: 45 x 20 x 3
Bench: 192.5 for 10 doubles
Pullups: 1 set of 4, 9 sets of 3
DB fly: 25 x 20 x 3
Lateral raise: 15 x 27, 25, 21
Skullcrusher: 60 x 15 x 3
BB curl: 45 x 20 x 3
- tsor
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- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Tuesday, January 5, 2021
T2 Lower Body
LB squat: 155 x 10 x 3
Trap-bar deads, touch n' go: 205 245 x 10 x 3
Edit: I just realized TBDL was 245 not 205. WTF. I am such a dummy.
T2 Lower Body
LB squat: 155 x 10 x 3
Trap-bar deads, touch n' go: 205 245 x 10 x 3
Edit: I just realized TBDL was 245 not 205. WTF. I am such a dummy.
- tsor
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- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Wednesday, January 6, 2021
Bench: 157.5 for 10 sets of 5
Dumbbell rows: 65 x 16 x 3
OHP: 85 x 6 (did one set and then said "fuck it")
Was super tired today. Planned to do more, but just didn't have the energy or motivation.
Thursday
30 min easy cardio
Friday
(First "Average to Savage" workout)
Bench: 150 x 8 x 3 (About 4 RIR; increase to 157.5 next time)
LB Squat: 215 x 3 x 3 (About 5 RIR; increase to 225 next time)
Skullcrusher: 60 x 20, 20, 16
Training has been starting to feel stale and aimless lately, so I've been feeling the need to just follow an established program. I hadn't settled on anything that felt like a good fit until I remembered I purchased Average to Savage last year, and the 6 workouts/week linear progression program seems just right for me right now. Short, high frequency sessions seem to suit me pretty well. Will give it an honest try for a few weeks and reassess.
Bench: 157.5 for 10 sets of 5
Dumbbell rows: 65 x 16 x 3
OHP: 85 x 6 (did one set and then said "fuck it")
Was super tired today. Planned to do more, but just didn't have the energy or motivation.
Thursday
30 min easy cardio
Friday
(First "Average to Savage" workout)
Bench: 150 x 8 x 3 (About 4 RIR; increase to 157.5 next time)
LB Squat: 215 x 3 x 3 (About 5 RIR; increase to 225 next time)
Skullcrusher: 60 x 20, 20, 16
Training has been starting to feel stale and aimless lately, so I've been feeling the need to just follow an established program. I hadn't settled on anything that felt like a good fit until I remembered I purchased Average to Savage last year, and the 6 workouts/week linear progression program seems just right for me right now. Short, high frequency sessions seem to suit me pretty well. Will give it an honest try for a few weeks and reassess.
- tsor
- Registered User
- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Saturday, January 9, 2021
Deadlift: 252 x 8 x 3 (~4 RIR, go up to 265 next time)
DB row: 65 x 17, 13, 12
(not really programming the finer details of upper back work; just aiming for an arbitrary rep goal and bumping weight/reps/sets when I can)
BB curl: 50 x 12 x 3
Deadlift: 252 x 8 x 3 (~4 RIR, go up to 265 next time)
DB row: 65 x 17, 13, 12
(not really programming the finer details of upper back work; just aiming for an arbitrary rep goal and bumping weight/reps/sets when I can)
BB curl: 50 x 12 x 3
- tsor
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- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Sunday, January 10, 2021
Bench: 175 x 3 x 3 (~5 RIR; increase to 185)
EZPZ.
HB Squat: 170 x 5 x 3 (~4 RIR; increase to 177.5)
Felt like suck, but looked easier than they felt and am pretty confident I could have hit 4 more decent reps.
DB fly: 25 x 25, 25, 20
Bench: 175 x 3 x 3 (~5 RIR; increase to 185)
EZPZ.
HB Squat: 170 x 5 x 3 (~4 RIR; increase to 177.5)
Felt like suck, but looked easier than they felt and am pretty confident I could have hit 4 more decent reps.
DB fly: 25 x 25, 25, 20
- tsor
- Registered User
- Posts: 177
- Joined: Fri Mar 16, 2018 11:20 am
- Location: NC
- Age: 38
Re: No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft
Monday, January 11, 2021
DL: 292 x 3 x 3 (~6 RIR; increase to 307)
OHP: 80 x 8 x 3 (~3 RIR; increase to 82.5)
Pullups: BW x 6 x 3
DL: 292 x 3 x 3 (~6 RIR; increase to 307)
OHP: 80 x 8 x 3 (~3 RIR; increase to 82.5)
Pullups: BW x 6 x 3