Spiny's Log

[Allentown]

Have you ever done a density block of PU? I really like doing them that way, you can get in a lot of reps in very little time.

Yeah, I've done them once in a while. How much time do you usually give yourself?

6 or 7 minutes.

[SpinyNorman]

6 or 7 minutes.

That is a very short amount of time.

[Allentown]

That is a very short amount of time.

Yeah, but you do 3-4, drop down, do 3-4 more, every 15-30 seconds, you get through ~50 in pretty short order

[SpinyNorman]

11/1/2017

Press 157.5x2x3
Paused bench 210x8x3
Dips +45x10x5

[SpinyNorman]

11/4/2017

Squat 370x8x3
SLDL 285x8x3
BB row 175x10x5
Curls

[SpinyNorman]

11/6/2017

Bench 240x8,8,7
Press 115x8x3

DB incline press
80x10,5
60x10x3

I came close on the last bench rep, but couldn't lock it out. I may have fought it for too long. My back is complaining about the effort.

[SpinyNorman]

11/8/2017

Deadlift 360x8x3
Paused squat 305x8x3
Pull ups 33 in 10 minutes

Yeah, so having the kids in the garage is a little disruptive to a pull up density block. They understand are used to sets with timed rest. Having a couple minutes to grab them barbells or adjust the hooks or pull out a kettlebell works better than 20 sec rest between short sets.

It's starting to get chilly out in the garage, so I've come to realize I'm going to have to change my programming up. I won't be able to do 7 minute rests between sets on the main lift when it gets cold. I'm going on vacation for a couple weeks starting tomorrow, so I'll have to spend some time thinking about what I'm going to do. I should have plenty of time to give it some thought as I sit there waiting and hoping for dinner to walk out into the open.

[SpinyNorman]

I had a great vacation. I spent a bunch of time in the woods, shot some deer, my boy shot his first squirrel and we got to hang out with family we rarely see. I didn't touch a barbell, didn't eat enough, hiked a bunch and lost some weight. The scales read an even 200 a couple days ago. That will probably pop back up a bit as I get back into the desk job and eating three or more regular meals every day again.

I didn't think about lifting at all, so I'm not sure what my plan for the winter is yet. I did some squats and stuff last night with pretty short rest. I don't think I died, but it may have been close. I was sweating by the end.

Squat 315x8x4 (3 min rest)
SGDL 225x8x3 (2 min rest)
BB row 135x10x4 (1 min rest)
Curls

[Allentown]

Jogging and grippers. It's the path to victory!
Glad you had a good time.

[SpinyNorman]

Jogging and grippers. It's the path to victory!
Glad you had a good time.

Pfft, jogging. I did around a mile hike on a horse trail with one pretty decently steep hill and a bunch of smaller ones carrying an extra 50 lbs of gear, rifle and deer quarters. I didn't die, so I think my cardio is good enough.

I can't seem to remember to actually do grippers consistently. You might be on to something there.

[SpinyNorman]

Vacation: Good
DOMS: Bad

I have to take at least 5 steps before I can walk anywhere close to normal today.

[SpinyNorman]

11/29/2017

Bench 205x8x5 (3 min rest)
Press 105x8,7,5,4 (2 min rest)
Seated DB press 30x8x3 (2 min rest)
Lateral shoulder raise 10x8x3 (1 min rest)
Abs 12 min

Got done in about an hour and a quarter. Short rests definitely keep things moving along.

[SpinyNorman]

12/2/2017

DL 315x6x5 (3min rest)
Squat 225x10x3 (2min)
Front squat 175x5x3 (2min)
BB shrugs 225x8x4 (1min)
Curls

[Allentown]

Front squats? Minimal rest? Thumbs up.

[cwd]

Dear God, that's a lot of volume.

[SpinyNorman]

Dear God, that's a lot of volume.

Yeah, I think I have a screw loose or something.

I am staying warmer in the garage though.

[SpinyNorman]

Front squats? Minimal rest? Thumbs up.

Front squats feel so awkward.

The minimal rest keeps me from considering just how much work I'm attempting to cram into one session until I'm done.

[OckhamsRazor]

Front squats feel so awkward.

They're the worst!

[SpinyNorman]

12/4/2017 (weight x reps x sets)

Press 105x8x5 (3min rest)
CGBP 185x10,8,8 (2min rest)
DB Bench 60x10x3 (2min)
Dips BWx12,11,7 (1min)
Abs 12 min

My muscles is gonna grow or I'm gonna fall apart trying.

I've come to realize that I don't know very may good ab exercises. I have an ab wheel, but it's a bit rough on the knees. I guess if I get as good as @broseph and do them standing my knees would be fine.

[broseph]

I kneel on a pillow for regular ab wheel work, otherwise it hurts my knees too.

After a total of 3 reps of standing ab wheel, performed 2 days ago, it feels like someone surgically implanted knives in my abdomen last night.