alek’s log

[alek]

3/16/22 Wednesday [Training 31] C2W3D2
Barbell curls
65 x 10,10,8, 8

Deadlift
425 x 1 @ 7.5; e1rm = 469
370 x 2 @ 7,7,7
320 x 4 @ 6,6,6, 6,6
[math] HNFM = \displaystyle \frac{1}{\left( 1 - \frac{425}{469}\right)^2} + \frac{6}{\left( 1 - \frac{370}{469} \right)^2} + \frac{20}{\left( 1 - \frac{320}{469} \right)^2} = 114 + 135 + 198 = 447 [/math]

Pin bench
225 x 1
245 x 1
255 x 1
260 x 1
265 x 1; PR

Dips
Bw x 3
Bw + 30 x 3
Bw + 50 x 3,3,3, 3,3

Assisted pullups
-40 x 10
-60 x 10,8

sRPE
7

Notes
Slept in this morning so I went to the gym a bit later. Good session. Did doubles rather than triples on the deadlift; we'll see how my back goes through the weekend. PR on the pin bench.

Going out of town for the weekend; I might be able to train on Saturday.

[alek]

3/21/22 Monday [Training 32] C2W4D1
Barbell curls
65 x 10,10,10, 8

Comp squat
315 x 1
345 x 1
365 x 1
385 x 1 @ 8.5; e1rm = 410
335 x 2 @ 7
290 x 4 @ 6,6,6, 6
[math]
\begin{align}
HNFM &= \displaystyle \frac{3}{\left( 1 - \frac{345 + 365 + 385}{3*410}\right)^2} + \frac{2}{\left( 1 - \frac{335}{410} \right)^2} + \frac{16}{\left( 1 - \frac{290}{410} \right)^2} \\
&= 249 + 60 + 187 \\
&= 496
\end{align}
[/math]

Tng
185 x 5,5,5, 5,5,5, 5
[math]HNFM = \displaystyle \frac{35}{\left( 1 - \frac{185}{260}\right)^2} = 421 [/math]

Pullups
Bw x 2
Bw + 15 x 1
Bw + 30 x 1
Bw + 40 x 1 @ 9
Bw + 20 x 3,3,4, 4

Facepulls
55 x 10,10,10, 10

Db lateral raises
15’s x 5
10’s x 8,8

[alek]

3/23/22 Wednesday [Training 33] C2W4D2
Barbell curls
65 x 10,10,10, 8

Deadlift
405 x 1
430 x 1 @ 8; e1rm = 466
375 x 2 @ 7,7,7.5
325 x 4 @ 6,6,6, 6
[math]
\begin{align}
HNFM &= \displaystyle \frac{2}{\left( 1 - \frac{405 + 430}{2 \cdot 466} \right)^2} + \frac{6}{\left( 1 - \frac{375}{466} \right)^2} + \frac{16}{\left( 1 - \frac{325}{466} \right)^2} \\
&= 185 + 157 + 175 \\
&= 517
\end{align}
[/math]

Comp bench
225 x 1 @ 8
235 x 1 @ 8,9

Dips
Bw x 3
Bw + 30 x 3
Bw + 55 x 3,3,3, 3,3

Lat pulldown
110 x 15,12,10

sRPE
7

Notes
Bench was hard today; I'm cutting. No, those two statements have nothing to do with one another.

[alek]

3/25/22 Friday [Training 34] C2W4D3
Barbell curls
65 x 10,10,10, 10

Ssb
250 x 4 @ 6,6,6, 6,6,6, 6,6,7

Tng
205 x 3 @ 6,6,6.5, 6.5,6.5,6.5

Cable row
88 x 10,10,10

sRPE
7

Notes
Had some lowback fatigue once I started the squats. Maybe do light rdls first?

My wife and daughter have Spring Break next week so we're taking the kids on a roadtrip for the week. Very unlikely that I'll get any training in, but there should be a lot of cardio/steps.

[alek]

4/4/22 Monday [Training 35] C2W5D1
Barbell curls
65 x 8,8,8

Comp squat
315 x 1
275 x 4,4,4, 4

Tng bench
185 x 4,4,4, 4,4

Pullups
Bw x 4,4,4, 4,4

Dips
Bw x 5,5,5

sRPE
5

Notes
A quick and "easy" first workout after the roadtrip.

We drove the Blue Ridge Parkway, including most of Skyline Drive in Shenandoah National Park. There were a few road closures, but it was a lot of fun. In addition to Shenandoah, we also made a side trip to New River Gorge National Park, and we played around in Great Smoky Mountains National Park at the end of the Parkway. It was still the tail end of winter in the mountains, but it was beautiful. We did a lot of hiking along the way, seeing numerous waterfalls. We saw elk, deer, and even a black bear. We ended up staying 7 nights in 4 different hotels. Both kids didn't want to go home. We want to do it again in each of the different seasons. 10/10 would recommend.

[alek]

4/6/22 Wednesday [Training 36] C2W5D2
Barbell curls
65 x 8,8,8, 8

Deadlift
405 x 1 @ 7.5
365 x 2 @ 8
315 x 4 @ 6,6,6

Comp bench
225 x 1
235 x 1
245 x 1
255 x 1

Dips
Bw x 12,10,6

Lat pulldown
121 x 8
143 x 8,8
121 x 8

sRPE
6

Notes
Call me... Deadlift Form Bunny. I'm hopping to another form tweak on my deadlift, starting with my shins closer to the bar and my hips higher. I'm only six and half weeks out from my first powerlifting meet, so this is totally a good move.

Dad Life
At 8:14 am today, I received the lottery results for my son's PreK application. The metropolis in which I live has some of the worst public schools in the state, and the state ain't exactly near the top of the list for public school education either. I'm a lowly state employee, so private school is out of the question--I mean, there are plenty in town that'll take your money, but putting two kids through private school from kindergarten through 12th grade would cost $250,000 in today's dollars. I mean, c'mon, I don't love my kids that much.

Anyway, there are few "Choice"--yes, they actually call them Choice schools--schools where everyone tries to get their kids in to escape the wretched public schools and avoid the expensive private ones. Well, my son was waitlisted on the two we applied for, and he's far enough down the list that it's unlikely that he'll be called in. Personally, I'm not bummed out by it since that means I get another year with him before he goes to school 8 hours a day, 5 days a week, 180 days for the year for 13 years. What does kind of grind my gears, however, is that this is the second time--happened to my daughter, too--where my kid doesn't get into the "Choice" school but their friends do. Why you do this to us, Universe? #firstworldmiddleagedwhitemanofprivilegeproblems

Bro work at home
Db upright rows
30’s x 10,10,10, 10

Db lateral raises
15’s x 10,10,10

[JohnHelton]

I constantly mess with my deadlift form. You get instant feedback, so that is good.

[alek]

4/8/22 Friday [Training 37] C2W5D3
Barbell curls
65 x 8,8,8, 8

Sldl
275 x 3,3,3, 3

Tng
205 x 3 @ 6,6,6, 6,6,6

Pullups
Bw x 4,4,4, 4,4,4

Dips
Bw x 8,8,8

Leg press
Sled + 450 x 5
Sled + 360 x 8
Sled + 270 x 10

sRPE
7

Notes
Going to switch back to doing squat and deadlift variation on Wednesday and comp deadlift on Friday. Doing comp deadlift on Wednesday is just too much fatigue to properly do squat and deadlift variations on Friday.

[alek]

4/11/22 Monday [Training 38] C2W6D1
Barbell curls
65 x 8,8,8, 8

Comp squat
365 x 1 @ 7.5; e1rm = 402
320 x 2 @ 7,7
275 x 4 @ 6,6,6, 6
[math]
\begin{align}
HNFM &= \displaystyle \frac{2}{\left( 1 - \frac{345 + 365}{2 \cdot 402}\right)^2} + \frac{4}{\left( 1 - \frac{320}{402} \right)^2} + \frac{16}{\left( 1 - \frac{275}{402} \right)^2} \\
&= 146 + 96 + 160 \\
&= 402
\end{align}
[/math]

Tng
185 x 5,5,5, 5,5,5, 5
[math] HNFM = \displaystyle \frac{35}{\left( 1 - \frac{185}{255} \right)^2} = 464 [/math]

Pullups
Bw x 4,4,4, 4,4,4

Dips
Bw x 7,7,7, 7

sRPE
6.5

Notes
Good session today. Everything felt pretty good. Will push the squat single next week.

Thinking about the meet, I would like to total 500 kg. If I can make 185/115/200 on s/b/d, then that'll do it. Those all seem really doable right now.

[alek]

4/22/22 Friday [Training 42] C2W7D3
Barbell curls
65 x 10,10,10, 10

Deadlift
405 x 1 @ 9
315 x 4 @ 7,7,7

Tng
210 x 3 @ 6,6,6.5, 6.5,6.5,7

Lat pulldown
121 x 15,15,15

Dips
Bw x 7,7,7

4/20/22 Wednesday [Training 41] C2W7D2
Barbell curls
65 x 10,10,10, 10

Paused squat
315 x 1 @ 7
275 x 2 @ 7,7,7
235 x 4 @ 6,6,6

Comp bench
225 x 1
235 x 1
245 x 1

4/18/22 Monday [Training 40] C2W7D1
Barbell curls
65 x 10,10,8, 8

Comp squat
385 x 1 @ 9
335 x 2 @ 8
285 x 4 @ 7,7

Tng
185 x 5,5,5, 5,5,5, 5

Pullups
Bw x 4,4,4, 4,4,4

Dips
Bw x 6,6,6, 6

4/15/22 Friday [Training 39] C2W6D2
Barbell curls
65 x 10,8,8, 8

Deadlift
405 x 1
425 x 1 @ 9
365 x 2 @ 7,7
315 x 4 @ 6,6,6, 6

Tng
210 x 3 @ 6,6,6, 6,6.5,6.5

Pullups
Bw x 7,5,5

Dips
Bw x 12,10,5

[alek]

Training is... going. I think my body is starting to get really pissed about getting up at 4:30 to work out--especially after both kids are winding up in our bed more often than usual lately. Both squat and deadlift are suffering; the 405 single this morning was hard. Bench seems to be okay. Although, I've begun to fantasize about doing a bodybuilding block/mesocycle rather than grind away at top singles that don't seem to be improving.

Only a month out from the meet.

[augeleven]

especially after both kids are winding up in our bed more often than usual lately.

My six year old is still going through this “phase”. Eventually it has to stop, right?

[alek]

especially after both kids are winding up in our bed more often than usual lately.

My six year old is still going through this “phase”. Eventually it has to stop, right?

The way I've started to think about the "phase" time limits is like this, "Are they still going to be doing this at 17?"

The answer may not help me today, but it does reinforce that whatever "it" is, it'll stop at some point.

[alek]

4/25/22 Monday [Training 43] C2W8D1
Comp squat
365 x 1 @ 8.5
315 x 2 @ 7.5,8
275 x 4 @ 7,7

Tng
175 x 7,7,7, 7,7

[alek]

4/27/22 Wednesday [Training 44] C2W8D2
Leg curls
120 x 8,8,10, 10,10

Assisted pullups
-60 x 10,8
-80 x 8,8,8

Paused ssb
200 x 8,8,8, 8

Dips
Bw x 10,10,5, 5

Leg press
Sled + 360 x 10,10,10

Flexion cable rows
88 x 10,10

Notes
I better curl in the squat rack on Friday, or I'll have to change my log title.

[alek]

4/29/22 Friday [Training 45] C2W8D3
Barbell curls
65 x 10,10,10, 10

Deadlift
315 x 4,4,4, 4,4,4

Tng
210 x 3,3,3, 3,3,3

Facepulls
50 x 12
55 x 12,12,12

[alek]

5/2/22 Monday [Training 46]
Comp squat
385 x 1
395 x 1
400 x 1
405 x 1
315 x 3
275 x 4,4,4
295 x 6

Pullups
Bw x 5,5,5, 4,4,4

Notes
Those were the first 400+ squats in four--yes four--years. If I can squat 185kg at the meet, then that would be an actual pr on my 1rm; my current 1rm from April 2018 is 405.

Also, can we bring back Pep Pills? You know, those amphetamine pills housewives of the mid 20th century would take to get all the housework done so they could be ready to give their husband a blow job when he got home from work. I could use a few right now.

5/2/22 Monday [Conditioning 22]
Mini Leg Blaster
Bw x 2 rounds

[augeleven]

5/2/22 Monday [Training 46]
Also, can we bring back Pep Pills? You know, those amphetamine pills housewives of the mid 20th century would take to get all the housework done so they could be ready to give their husband a blow job when he got home from work. I could use a few right now.

A few what: pills?
Husbands?
…

SpoilerShow

Blowjobs?

I’m a big No Doze fan, especially since my coffe intake can’t keep up with my caffeine needs

[alek]

5/2/22 Monday [Training 46]
Also, can we bring back Pep Pills? You know, those amphetamine pills housewives of the mid 20th century would take to get all the housework done so they could be ready to give their husband a blow job when he got home from work. I could use a few right now.

A few what: pills?
Husbands?
…

SpoilerShow

Blowjobs?

I'm just so damn tired... It'll pass, but man it's hitting hard right now. I was super crabby this morning because I had decided to sleep in and go to the gym after taking my daughter to school but my son came into the bed before 5:30 and peed through his pullup. I cleaned him up and put him back in his bed, but I had to go lay on the couch because of the multiple wet spots on my side of the bed.

Pills? Yeah, I'd try one of those right now.
Husbands? I mean, that'd probably help, but the sex wouldn't be very good. That reminds me of a stand-up bit I saw years ago about how a group of guys will always bring up sucking dick a la the question, "What would you do for a million dollars?" The male comic said that hell yeah he'd suck a dick for a million dollars, but who in their right mind would want him to? It wouldn't be very good, he'd be crying the whole time, etc. etc.

Blow jobs?Show

See above.

Who doesn't want more of those!?

I’m a big No Doze fan,

Never tried those, but

especially since my coffee intake can’t keep up with my caffeine needs

I feel this in my bones this right now.

[alek]

5/3/22 Tuesday [Training 47]
Tng
185 x 5,5,5, 5,5,5, 5