convergentsum's log

[convergentsum]

press: 20x2x5, 40x5, 50x4, 57.5x6x4
front squat: 20x2x5, 50x5, 75x5x4
chins: 5, 5, 3

[convergentsum]

Press
warmup: 20x2x5, 40x5, 50x3, 60x2
singles: 75x2xF, 70x1@10
work: 60x5x3

Pullups (pronated): 4, 3, 3, 3

Stationary bike: 30m at avg. intensity 17 (out of 25), 7.5 miles

superset
DB lateral raises: 8x3x15
DB curls: 22x3x8

[convergentsum]

Press: 20x2x5, 40x5; (belted) 50x4, 60x6x4
chins: 5, 5, 4, 3
SGDL: 70x5, 120x5x5

[convergentsum]

Press
warmup: 20x2x5, 40x5
10 min. density block: 4, 4, 4, 4, 3, 3, 2+F, 3, 1 @ 52.5

C2 rower HIIT: 30s / 30r
10 bouts, min 133m, mean 140m, max 148m

superset
DB curls: 22x2x8
DB lateral raise: 10x2x15

I like this format. The density block toasted my triceps pretty nicely (even had a failed rep) but in terms of cardio it was a pretty nice warmup for HIIT.
Took the HIIT itself fairly light for the first go, intended to keep going until a sprint fell below 120 but cut it short after 10 bouts. I guess a good form of progression would be to keep raising the minimum.

[convergentsum]

Bit of a gap, although i did go to a gym with my parents at the weekend to see what equipment they have access to. I had a go on their wattage bike, was quite fun seeing the output of each leg individually.

yesterday:
Press
warmup: 20x2x5, 40x5, 50x4, 62.5x2
single: 72.5 @10
work: 62.5x(2, 3, 3, 2)

front squats: 20x2x6, 50x6, 80x2x2
Front rack isn't sucking any less. it'd need > 1/week frequency to improve, maybe. Want some legitimate leg work, so did some leg press.
leg press: +40x8, +90x8, +130x3x8

pullups: 4, 4, 3, 3

bike: 30m avg intensity 20, 7.35mi

[convergentsum]

Press: 20x2x5, 40x5, 50x4, 60x(4x4, 3x3)
Chins: 5, 5, 5, 2+F
DB lat raises: 8x3x15 supersetted with
BB bent over rows: 60x3x8

[convergentsum]

This is the best day in my program. Nothing heavy in it, but the cardio intensity really builds from the 5x5 SGDL's, through a density block press, and finally into 30s intervals on the rower. Takes less than an hour, and absolutely destroyed by the end of it.

SGDL: 20x2x5 (RDL), 70x5, (straps) 122.5x5x5
Press: 20x2x5, 40x5, 52.5x(4, 4, 4, 3, 3, 2, 2, 2, 2, 3) in 10 minutes
Rower: intensity 7, 30s / 30r, 10 bouts min 131, mean 142, max 146

[convergentsum]

Failed to put up 75kg yet again. Wondering if I should switch my attention to bench, I was still making steady progress there before xmas.

Press
warmup: 20x2x5, 40x5, 50x4, 62.5x2,
singles: 75xF, 70x1
volume: 62.5x(3, 3, 2, 2, 2, 2)

Front squat: (50, 70)x5
HBBS: 70x3x5
leg press: +50x10, +100x3x10

Pullups: 4x4
DB curls: 22x3x8

bike: 20m avg intensity 20, 5.96 miles

[convergentsum]

HBBS: 20x2x6, 50x5, 85x(4,8,5,5,8,4)
Bench: 20x2x5, 50x5, 70x(4p,8,5p,10;4p,8,5p,10)
Chins: 5,5,4,3
No chalk!

[convergentsum]

Been having a bit of a cold, so just been getting early nights (early nights are like magic). But even without that, last session kicked my butt -- after a month of benching and heavy squatting, and no high rep sets in a long time, I really felt bad for a couple of days.

Planned to do my effective-feeling session: 5x5 SGDL -> press density block -> C2 rower HIIT but traffic worked against me this morning, only had time for some pulls. May be a blessing as I get over the tail end of my cold.

SGDL: 20x2x5 (RDL), 60x5, 125x5x5

[convergentsum]

Cold no better, so these evening just did the rest of what I'd wanted to do yesterday morning. Consciously took it a bit easier, but i notice performance was near (press) or surpassed (rower) last attempt.

press: 20x2x5, 40x5, 52.5x(4,3,3,3,2,2,2,2,2,2,3) in 10m
rower: intensity 7, 10 bouts min 138 mean 143.1, max 150

[convergentsum]

HB Squat: 20x2x5, 50x5, 85x(4,8,5,12,5,8,4)
Bench: 20x2x5, 50x5, 72.5x(4p,8,5p,10,4p,8,5p,10)

[convergentsum]

Pullup: 5, 4, 4, 4
Lat raise: 8x3x15
Db curls: 22x8, 20x8, 16x12
Bike: avg intensity 20, 8.45mi in 30m

Still feeling rotten, so splitting up a single session over two nights seems reasonable.

[convergentsum]

13th:
Bench: 72.5x(5p, 10, 6p, 12, 5p, 10, 6p, 8)
HB squat: 87.5x(4, 8, 5, 12, 5, 8, 4)

Today:
Sgdl: 20x2x5 (rdl), 60x5, 125x3x5
Press: 20x2x5. 40x5, 52.5x(4,3,3,3,3,3,2,3,4)
rower: intensity 7, 10 bouts min 137, mean 141.6, max 144

still feeling under the weather. Also, i didn't take my lifting shoes to the gym so was deadlifting on squishy soles. I expect I could get used to it, but it was novel enough to through me off even with light loads (60% ish).

[convergentsum]

Bench: 20x2x5, 50x5, 72.5x(5p, 10, 6p, 12, 5p, 9+f)

HB Squat: 20x2x5, 60x5, 87.5x(4, 8, 5, 12, 5, 8, 4)

Lat pulldowns: 38.5x(10, 8, 8)

[convergentsum]

Bench: 20x2x5, 50x5, 70x(5p, 10, 6p, 12, 5p, 10, 6p, 12)

[convergentsum]

Squat: 85x(5,8,4,15,4,8,5)
Bench: 70x(4p, 8, 5p, 10, 4p, 8, 5p, 10)

[convergentsum]

SGDL: 120x4x5
Press: 50x(5x3, 8)

[convergentsum]

HB squat: 90x(5, 8, 4, 12, 4, 8, 4, 5)
Bench: 70x(4p, 8, 5p, 10)

[convergentsum]

Quarantined
Not done much (couple of >hour-long bike rides, plus popular internet circuits with the kids). Some time in the last couple of weeks I decided to do 100 pressups a day, spreading the reps out however I liked. Started at 5 sets of 20, current rep max is 35 (100 in 3 sets). It'd be pretty awesome to get that up to 50 during the shutdown; also be good to practice some trick variations like one-arms etc. I'm currently alternating a "heavy" day where I push the rep max (35 is a true max with a "light" day where I just do 25s or 20s.