Augeleven’s log
Moderator: Chebass88
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Re: Augeleven’s log
I agree with you so strongly that deadlifts are dumb. And I wish I could act on that knowledge. But I just wanna increase my deadlift. Which, again, I know doesn’t matter.
This circle of dumb has been my thought process for a decade.
This circle of dumb has been my thought process for a decade.
- augeleven
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Re: Augeleven’s log
logged my food yesterday and today, and lunches are made for the week.
so its a start
531(+boom) F(-at) loss. 2.3.1 "531s" week
Cambered Bench, beltless
40x5
110x5
155x5
175x5
200x5 TnG and still like @8, but I'm pushing work capacity. not top strength. so it's cool?
155x5x7 strict pauses
superset with
Pullaparts
g x30 underhand
g x30 overhand
Goblet squat heels elevated
52x15x3 next time with pauses
BB rows
165x10x3
RDLs
215x10x3
ab wheel
kneeling x10
time: 42 minutes
Next week deload is gonna be bro stuff. not sure what I'm going to do for the anchor next block though
so its a start
531(+boom) F(-at) loss. 2.3.1 "531s" week
Cambered Bench, beltless
40x5
110x5
155x5
175x5
200x5 TnG and still like @8, but I'm pushing work capacity. not top strength. so it's cool?
155x5x7 strict pauses
superset with
Pullaparts
g x30 underhand
g x30 overhand
Goblet squat heels elevated
52x15x3 next time with pauses
BB rows
165x10x3
RDLs
215x10x3
ab wheel
kneeling x10
time: 42 minutes
Next week deload is gonna be bro stuff. not sure what I'm going to do for the anchor next block though
- EricK
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Re: Augeleven’s log
That's awesome, man!augeleven wrote: ↑Sat May 18, 2024 8:08 am Gig alert: I’m playing a gig. Not a big gig, or a gig where I’m getting a bunch of money, but by far and away the closest thing I’ve done to “real people” music. I’m playing lead guitar and backing vocals in a Weezer cover band and we are playing the Blue album front to back (ans an 30th anniversary thing) and about half of Pinkerton.
I subbed for a country band on bass a million years ago. That doesn’t count because 1) I read off a music stand and 2) I probably sat down for the entire gig.
The metal band stuff doesn’t count because again 1) music stands and 2) the music was definitely new music-adjacent.
- augeleven
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Re: Augeleven’s log
ambw 217.1
531(+boom) F(-at) loss. 2.3.2 at the Y
Squat, beltless
45x5
135x5
175x5
205x5
235x5
260x5 out of position, but it was light enough to adjust
205x5x7
superset with
NGPU
bw x112,12,10,10,8,8
Dips
bw x17,15,15,10,12,10
time 36 ish minutes
531(+boom) F(-at) loss. 2.3.2 at the Y
Squat, beltless
45x5
135x5
175x5
205x5
235x5
260x5 out of position, but it was light enough to adjust
205x5x7
superset with
NGPU
bw x112,12,10,10,8,8
Dips
bw x17,15,15,10,12,10
time 36 ish minutes
- broseph
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Re: Augeleven’s log
Late to the party but congrats on the gig. That sounds super cool (I'm pretty jelly of you music guys as I can barely nod my head to a rhythm).
- augeleven
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Re: Augeleven’s log
Thanks man. We are doing the same show at the opening of a local carnival fair, so my kids will be able to see me play, which they’ve never done, and probably won’t at this one either. Those coaster aren’t gonna roll themselves.
- augeleven
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Re: Augeleven’s log
I might format this better, but whatever
Pulled the plug at 24 minutes
Press
45x5
75x5
95x5
115x5 misload and grindy
120x3 supposed to 5 crisp but hard reps
95x5x3-4 then gave up
Superset with
Pullaparts green x30,30,28
Goblet squats 52x10,12,12 paused
Row 165x3
Whatever.
Gonna punish myself with a nice easy Murph Movie tomorrow. Maybe Top Secret!, maybe a John Wick.
Back of the envelope math says 2 miles x 13 minutes each and 20 rounds of 2 minute rounds is 66 minutes.
My time to beat is a nice leisurely 1:11:48 done on 5/28/21 while watching Return of the Living Dead.
I’m switching back to lifting 3 times a week. 4 is too much, even if I ditch conditioning, which was probably a big mistake.
Pulled the plug at 24 minutes
Press
45x5
75x5
95x5
115x5 misload and grindy
120x3 supposed to 5 crisp but hard reps
95x5x3-4 then gave up
Superset with
Pullaparts green x30,30,28
Goblet squats 52x10,12,12 paused
Row 165x3
Whatever.
Gonna punish myself with a nice easy Murph Movie tomorrow. Maybe Top Secret!, maybe a John Wick.
Back of the envelope math says 2 miles x 13 minutes each and 20 rounds of 2 minute rounds is 66 minutes.
My time to beat is a nice leisurely 1:11:48 done on 5/28/21 while watching Return of the Living Dead.
I’m switching back to lifting 3 times a week. 4 is too much, even if I ditch conditioning, which was probably a big mistake.
- DanCR
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Re: Augeleven’s log
Loving all this goblet squatting in the logs.
Don't blame you. I have no understanding of how anyone lifts two days in a row, more than very occasionally.
- EricK
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Re: Augeleven’s log
I thought it was kinda funny when I noticed my son singing Like a Stone to himself around the house one day...
- augeleven
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Re: Augeleven’s log
Hell yeahEricK wrote: ↑Thu May 23, 2024 8:03 amI thought it was kinda funny when I noticed my son singing Like a Stone to himself around the house one day...
- augeleven
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Re: Augeleven’s log
Ok
Diet is still off the chain. Feeling very heavy. So…
Murph Time!!!!
The boundaries
-Indoors
-treadmill
-strict chin-ups
-5/10/15 partitions
-James Bond and John Wick on the tube
Strategy
Sandbag the run around 12 minute pace
Do the first 10 rounds in the 1.5 and the last 10 on the 2
Try to sprint at the very end to feel cool.
Results
Unweighted indoor Murph in 1:00:40
Previous Murph was 1:11:48 on 5/28/21 under similar circumstances.
Last time strength endurance was the limiting factor, specifically with pull-ups. This time around my limitations were cardio, and to be honest, guts. I could have pushed myself harder and shaved a couple of minutes off easily. Perhaps next year I can go way sub-hour
Gonna take a deload week to figure out what happens next.
Something practical programming/Andy baker/Bromley adjacent I think.
Diet is still off the chain. Feeling very heavy. So…
Murph Time!!!!
The boundaries
-Indoors
-treadmill
-strict chin-ups
-5/10/15 partitions
-James Bond and John Wick on the tube
Strategy
Sandbag the run around 12 minute pace
Do the first 10 rounds in the 1.5 and the last 10 on the 2
Try to sprint at the very end to feel cool.
Results
Unweighted indoor Murph in 1:00:40
Previous Murph was 1:11:48 on 5/28/21 under similar circumstances.
Last time strength endurance was the limiting factor, specifically with pull-ups. This time around my limitations were cardio, and to be honest, guts. I could have pushed myself harder and shaved a couple of minutes off easily. Perhaps next year I can go way sub-hour
Gonna take a deload week to figure out what happens next.
Something practical programming/Andy baker/Bromley adjacent I think.
- broseph
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Re: Augeleven’s log
Nice Murphin' aug.
We're doing ours on Monday, but I'm going to be shoveling mulch all weekend... I might chicken out and just do a half Murph (unweighted). We'll see.
We're doing ours on Monday, but I'm going to be shoveling mulch all weekend... I might chicken out and just do a half Murph (unweighted). We'll see.
- EricK
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Re: Augeleven’s log
Murph with strict chins.
- augeleven
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Re: Augeleven’s log
ambw - probably a lot
*** new program!!!***
basically what I did for the 2021-22 school year - GZCL GG with the 531 1000% awesome split.
GZCL GG 3day 1.1
Squat, belted
245x5@7ish??
245x4x3
superset with
Ab wheel
kneeling x10x3
then
Pull apart
green x30,25,25
then
bench warmup
WGCBP
10x12x4
superset with
chin-ups
bw x5 elbow pain
lat pulldown
100x15
120x12x2
Assistance circuit
EZ curl
65x10x2
Triceps pushdown
50x15x2
Goble Squat, heels elevated
52x12x2
2 min rest
time 46 minutes
*** new program!!!***
basically what I did for the 2021-22 school year - GZCL GG with the 531 1000% awesome split.
GZCL GG 3day 1.1
Squat, belted
245x5@7ish??
245x4x3
superset with
Ab wheel
kneeling x10x3
then
Pull apart
green x30,25,25
then
bench warmup
WGCBP
10x12x4
superset with
chin-ups
bw x5 elbow pain
lat pulldown
100x15
120x12x2
Assistance circuit
EZ curl
65x10x2
Triceps pushdown
50x15x2
Goble Squat, heels elevated
52x12x2
2 min rest
time 46 minutes
- augeleven
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- Age: 43
Re: Augeleven’s log
ambw -221.2 dear me
GZCL GG 3 day 1.2 cardio
4:1 mill
1.8 miles in 23:35
Gonna keep this the length for a bit to get acclimated. Foot is still annoying, but not running didn’t really fix it. Probably time to throw out my shoes and buy new ones.
Deadlift is officially retired for the summer. Trap bar is in place for tomorrow. #scabfreesummer
GZCL GG 3 day 1.2 cardio
4:1 mill
1.8 miles in 23:35
Gonna keep this the length for a bit to get acclimated. Foot is still annoying, but not running didn’t really fix it. Probably time to throw out my shoes and buy new ones.
Deadlift is officially retired for the summer. Trap bar is in place for tomorrow. #scabfreesummer
- augeleven
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Re: Augeleven’s log
ambw 218.3
Diet day 2 - back in the saddle.
GZCL GG 3day 1.3
TBDL, belted
340x6@easy maybe 7
340x4x4
superset with
Ab wheel
kneeling x10x3 still sore Mondays wheeling
then
Pull apart
green x30,25,25
then
press warmup
Press, kneeling
105x6@medium easy maybe @8
105x4x4
superset with
TB row
160x8,x10x3
Assistance circuit
BANC
Orange x12,10,10
Lateral Raise, seated
15s x15x3
BB curl
45x15x3
2 min rest
time - 55 minutes transitions were lazy.
Diet day 2 - back in the saddle.
GZCL GG 3day 1.3
TBDL, belted
340x6@easy maybe 7
340x4x4
superset with
Ab wheel
kneeling x10x3 still sore Mondays wheeling
then
Pull apart
green x30,25,25
then
press warmup
Press, kneeling
105x6@medium easy maybe @8
105x4x4
superset with
TB row
160x8,x10x3
Assistance circuit
BANC
Orange x12,10,10
Lateral Raise, seated
15s x15x3
BB curl
45x15x3
2 min rest
time - 55 minutes transitions were lazy.
- augeleven
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- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw -217.7
diet day 3 - yesterday 2215c/158p
GZCL GG 3 day 1.24cardio
4:1 mill
1.8 miles in 24 minutes. treadmill did its stuttering thing, so i ramped up the intensity by feel and went to 24 minutes.
diet day 3 - yesterday 2215c/158p
GZCL GG 3 day 1.24cardio
4:1 mill
1.8 miles in 24 minutes. treadmill did its stuttering thing, so i ramped up the intensity by feel and went to 24 minutes.
- augeleven
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- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
ambw 215.9
Diet day 3 yesterday 2578c/176p
GZCL GG 3day 1.5
Bench
205x6@hard - maybe 8.5
205x3x4
warm ups superset with
Leg raise
12,12,12
pull aparts
green x30,30,25
work sets superset with
NGPU
bw x7
+10x6
+20 x6,6,6
SSB squat, beltless and heels elevated
150x8x4
superset with
DB Flyes
25s x12x4
Assistance circuit
BARNC
Orange x10,10
DB curls
25s x10
20s x15
Arnie Presses
45x15x325s x8
20s x5 these hurt.
time - 55 minutes.
Diet day 3 yesterday 2578c/176p
GZCL GG 3day 1.5
Bench
205x6@hard - maybe 8.5
205x3x4
warm ups superset with
Leg raise
12,12,12
pull aparts
green x30,30,25
work sets superset with
NGPU
bw x7
+10x6
+20 x6,6,6
SSB squat, beltless and heels elevated
150x8x4
superset with
DB Flyes
25s x12x4
Assistance circuit
BARNC
Orange x10,10
DB curls
25s x10
20s x15
Arnie Presses
45x15x325s x8
20s x5 these hurt.
time - 55 minutes.
- augeleven
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- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
Saturday
Jogmill, 4:1
2.1 ish miles in 29 minutes
Today
ambw-217.7/217.4
Yesterday 3236c/189p
GZCL GG 3day 2.1 at the Y
Incline Bench
95x10
135x8
155x6
175x4
135x10
Squat, belted
250x6 @7
250x4x4 sets 2,4 paused
Lots of pop with these.
superset with
NGPU
bw x8
+10x7
+25x6,6,5,5,4
Bw x 10
Lateral Raise machine
70x15,12,8
60x7
time about 35 minutes
Probably will do more assistance later
Jogmill, 4:1
2.1 ish miles in 29 minutes
Today
ambw-217.7/217.4
Yesterday 3236c/189p
GZCL GG 3day 2.1 at the Y
Incline Bench
95x10
135x8
155x6
175x4
135x10
Squat, belted
250x6 @7
250x4x4 sets 2,4 paused
Lots of pop with these.
superset with
NGPU
bw x8
+10x7
+25x6,6,5,5,4
Bw x 10
Lateral Raise machine
70x15,12,8
60x7
time about 35 minutes
Probably will do more assistance later
- augeleven
- Registered User
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- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Augeleven’s log
At home
arnold press
15s x20,10,10 no pain but no pump
seated lateral raises
15s x17,
ab wheel
Kneeling x12x3
db LTE
15s x30,10
superset with
db hammer curls
15s x20,10
no rest- saw a rich piana thing about doing this
lunge forward, alternating legs
Vest x10 per leg x3
arnold press
15s x20,10,10 no pain but no pump
seated lateral raises
15s x17,
ab wheel
Kneeling x12x3
db LTE
15s x30,10
superset with
db hammer curls
15s x20,10
no rest- saw a rich piana thing about doing this
lunge forward, alternating legs
Vest x10 per leg x3