Heyitsme log

[heyitsme]

28-07-18-------------
Press w/ belt: 58.75x2, 57.5x2, 55x2x3@10
Deadlift w/ straps: 130x4, 120x4x3@=<9
Bench Press: 71.25x4, 65x54x3@<9

Press sucked. Was supposed to be triples, but only got a couple of doubles at the planned weights. So, just ended up getting some intensity reps. Might not have recovered from yesterdays benching, can't say for sure.

[heyitsme]

30-07-18-------------
Squat w/ belt: 135x3@9, 125x3x2@8.5-9
Press: 51.25x5@8.5, 46.25x5x4@8
Deadlift w/straps: 137.5x3@8.5, 122.5x3x4@8

Good session.

[heyitsme]

31-07-18-------------
Bench Press: 81.25x3@8.5, 77.5x3x2@8.5-9
Press: 55x3@9(.5), 50x4x3@8
Leg Press: 140x5, 150x5x4

Good session yet again. Could have gone for 55x4 but it would have been @10 and I'm not keen to use that sort of energy for the non-main lift of that day. Bench pressing felt goooood.... Two more session and then I start a new cycle

[heyitsme]

02-08-18---------------
Deadlift w/ belt & chalk: 152.5x3@9.5, 145x3@9, 140x3@9.
Bench Press: 70x5@9, 62.5x5x4@8ish
Squat: 122.5x1@8, 102.5x3x4@8

Deadlift form kinda fell a part a little on the last rep of each set. For all the discussion about high vs low volume and intensity, having a high work capacity is real awesome when doing the those top sets. They're not really all that breathtaking as they have been (like when I took quite a bit more than 2-3 min rest and only did "heavy" sets of 5 at) and I feel ready to go a min or two later.

[heyitsme]

03-08-18-----------
Press w/ belt: 60x2@9.5, 55x3x3@9
Deadlift w/ straps: 135x1, 115x4x3@=<9
Bench Press: 72.5x4, 65x4x3@<9

So I've never done more than a single with 60kg on the press, so that's pretty sweet and I'm kinda hoping it's gonna be my 10 second barrier for the press. After that I just wanted to leave since I'd done that last of the "testing" that I'd written into the programming, but eh, I stuck to it and stayed for the rest of the session. Next week I'll do some singles for the giggles and then be back with a new cycle the week after that. Basic layout will be the same as this completed cycle, but with some modifications for experimentation and adjustments that I think would improve the program. We'll see how it goes.

Pre-cycle lifts:
Press: 62.5kg x1@10 / 52.5kg x3@8ish
Bench Press: 87.5kg x1@10 / 80kg x2@10
Squat: 142.5 x1@9 / 127.5kg x3@8
Deadlift: 160kg x1@9.5

Post-cycle lifts:
Press: 60kg x2@9.5 (slight improvement, maybe)
Bench Press: 81.25kg x3@9 (slight improvement)
Squat: 135kg x3@9 (some improvement)
Deadlift: 152.5kg x3@9.5 (some improvement)

On the fence about tracking lifted singles, since I don't compete and don't really care about them. I'd rather want my worksets to be strong. Pretty sure though that I'm gonna hit some territory next week that I haven't been in or at least been in for a while...

[heyitsme]

06-08-18-------------
Squat: 132.5x1@7.5, 145x1@9, 100x5@6.5
Machine Shoulder Press: 5kg x10, 10kg x10, 15kg x10, 20kg x10, 25kg x10.
Lu Xiaojun type lat raises: 5 kg plates x10
Hex bar deadlifts: 110x5x3

[heyitsme]

07-08-18---------------
Bench Press: 80x1@7.5, 85x1@9, 70x6@8.
3-1-3 Bench: 60x5x2
Leg Press: 120x8x2, 160x8x2
Incline Machine Press: 30 (pr arm) x8x3

So sleep and food today have been, and will probably continue to be, pretty shit. I have this friend that came in from the states and I learned that a chick I was dating last year was apparently getting it on with the friends (maybe ex-)boyfriend (and my former housemate and co-worker) while I was there. We had decided to not commit to a relationship because I would be leaving. Despite that, she had been sweet talking me about wanting to continue the physical relationship but always couldn't due to stomach pains (this is where the other dude comes in (pun unintended)). During that time I was busy with harvest and didn't have a life so no real chance of socializing.

I'm of two minds about how I should be feeling about the whole thing. On the one hand we weren't a couple so it wasn't/isn't my business who she fucks. On the other hand, there was this weird facade going on whilst not being honest with me. So yeah... also, I think that I just gotta harden the fuck up, but it came as a bit of a surprise, so just gotta deal with it for a bit

[cgeorg]

That kind of shit can feel like a gut punch, no matter what the officialness of the situation was. You'll get past it though.

[heyitsme]

That kind of shit can feel like a gut punch, no matter what the officialness of the situation was. You'll get past it though.

Thanks, yeah. I've been feeling like a damn fool. Especially because I was spending regular amounts of time with one of her best friends (who she'd undoubtedly told) and kinda forced into spending time the dude (because parties and shit) who was making quite a bit of effort into being friends with me. I am getting some of my appetite back though

[heyitsme]

09-08-18--------------
Deadlift w/ belt: 140x1, 160x1@10, 140x1@9
Bench Press: 60x8x3
Hack Squat (in machine): 20kg x6, 40x6, 60x8@holy leg burn

Doing better food wise, but been sticking to a highly palatable non offensive diet, but protein isn't great. Sleep is better

[heyitsme]

10-08-18-----------
Press w/ belt: 60x0, 50x3x5@8
Bb rows: 70x8, 80x8x2@9
Glose grip incline BP (CGIBP): 50x7x3@9

Strength has taken a dive this week. Lost about 2 kg in four days and Press has gone from 60x2 to x0. Hesitant to start a new cycle, but maybe the low intensity volume i have planned will be doable. And thinking about starting rugby next week.

[heyitsme]

13-08-18-------------
Squat w/ belt: 125 x3 x4@<=9
Seated Dumbell Press: 18kg x8 x3@9
Rack Pulls w/ straps: 130 x6 x3@<=9
Bicep curls: 18kg x15 x5 x5 x5 x3 (myo)

New cycle. We'll see how it goes.
BW = 89.4 k @ 22.8% bodyfat
Current macros: 173 p/ 292c/ 69f

[heyitsme]

14-08-17-------------------
Bench Press: 75x3x3, 75x3@9
Leg Press: 100x8, 120x8, 140x8x2@9
Pin Press f/ shoulder: 40x6, 45x6x3@8.5-9
Cable tricep extensions: 20kg x15 x5 x5 x5 x5 x5 x10... Unintentional sandbagging

EDIT: Starting Rugby. Shit is fun and I think it'll be good for me. I will be doing it tuesday/thursday not changing my strength training. So I've made these two days "high" days in my Avatar Nutrition dashboard thingy. So, GPP:
A bunch of pushups
Even more Ab stuff.
Lots of running and blocking and stuff

[heyitsme]

16-08-18-------------
Deadlift w/ belt & chalk: 120x3@7, 135x3@8, 135x3x2@9
303 Bench Press: 50x8@8, 60x8@9, 60x7@10
Machine Hack Squat: 65 kgx6@8, 85x6x2@9
Cable Curls: 17.5x15 x5 x5 x5 x5 x5 x10

Really slow on figuring out this myo-rep rigamarole. Oh well, 50 reps like 3 minutes i suppose is pretty good

[heyitsme]

17-08-18-------------
Press w/ belt: 50x3@8.5, 55x2@10 (cleaned into position), 55x3@10, 52.5x3@9, 50x3@8
BB Rows: 65x8@7, 70x8@8, 75x8@9
CGIBP: 50x7@8, 55x7@8.5, 55x7@9, 55x7@10
Pec flies (myo): 47.7kg x15 x5 x5 x5 x3

[heyitsme]

20-08-18-------------------
Squat w/ belt: 125x4x2, 125x4@9.5, 120x48.5
DB Press: 18kg x8x4@<8.5
Rack Pulls w/ straps: 110x6, 120x6, 130x6x2@9
Bicep curls: 23.7kg x15 x5 x5 x5 x5 x5 x10

[heyitsme]

21-08-18-----------------
Bench Press: 70x4@7, 75x4x2@8, 75x4@9
Leg Press: 100x8@7, 110x8x2@8, 110x8@9
Pin Presses f/ shoulder: 40x6, 45x6x3@8, 45x6@9ish
Cable Tricep Extensions (CTE's): 25kg x15 x5 x5 x5 x5 x5 x5, 15x12

Different leg press machine, so different loading principle and movement. May not have gotten proper elbow extension on the CTE's so finished off with a lighter set really focusing on feeling the tricep work.

[heyitsme]

23-08-18------------------
Deadlift w/ belt & chalk: 120x4@6, 127.5x4@7, 135x4@8, 135x4@8.5.
3-1-3 Tempo Bench Press: 50x7, 55x8@8, 60x8x2@9
Machine Hack Squat: 65x6, 75x6@8, 85x6x2@9ish
Seated Dumbell Bicep Curls: 12x15 12x5 12x5 12x5 12x5 12x4 12x4

Back was bothering me this workout and just in general. Not sure if it's the program combined with the Rugby training that is too taxing or just bad movement on monday/tuesday sessions.

[heyitsme]

24-08-18------------
Press: 45 x 4, 50 x 4@8, 55 x 3@10, 50 x 4@9, 40 x 8@8
BB Row: 65 x 8 x 4@8
CGIBP: 50 x 7@8, 55 x 7 x 3@9.5
Pec dec (myo): 34 x 50
Cable pulldown: a shit load of reps at various intensities

Travelling...

[heyitsme]

27-08-18--------------
Squat w/ belt: 100 x 4@6, 110 x 4@7, 120 x 4@8, 120 x 4@8.5
Seated Dumbell Press: 18kg x 8@8, 20kg x 8@8, 20 x 8@8.5, 20 x 8@9
Rack Pulls w/ straps: 112.5 x 6@7, 122.5 x 6@8, 135 x 6@9
BB Curls (myo): 26.5kg x14 x5 x5 x5 x5 x5 x5 x5 x3

Made a change to my squat today. My right lower back, away from the spine, has a tendency to bug me, and it usually comes from squatting heavy. So I widened my stance 2-4 inches today and lowered the weights slightly (7.5 kgs) to see what if it made any different. It felt good, so I'll keep doing that for this cycle and see how it is longer term, probably still too early to say if it's good or not.