Mike's “I don’t really feel like lifting weights now “ Log

[DCR]

Bench
235 lbs x 1@8
175 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Notes: Not much to say. Just going to run a low fatigue type template for a while until the enthusiasm returns. I did add a few close to failure rep out sets to the pulldowns and pressdowns though. Got a good pump from it too.

I understand that 1@8 followed my straight sets of back offs has gotten a lot of folks (mainly Austin) very strong, and that I am not strong. That said, I find it to be the most dull, uninspiring method of training imaginable. If I were forced to do it for any extended period, I’d seriously find a new hobby.

Different strokes for different folks and all, but I wonder if you’d find more enthusiasm from working up to one or two very hard sets (in whatever rep range(s) you like, who cares) smashing some bro work, and walking out in 45 mins with a sick pump. Once the enthusiasm returns, you can titrate back up to something that’s more of a slog.

[Hardartery]

Thanks for this tip. Makes sense too, because one of the recommended stretches I do is dropping my heels down off a set of stairs.

Tuesday July11, 2023

Bench
235 lbs x 1@8
175 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Pulldowns
100 lbs x 8,8,15

Triceps Pressdown
50 lbs x 12,12,22

Notes: Not much to say. Just going to run a low fatigue type template for a while until the enthusiasm returns. I did add a few close to failure rep out sets to the pulldowns and pressdowns though. Got a good pump from it too.

When was the last time you made a serious exercise rotation? Or at least a serious accessory rotation? Simply taking the time to screw around with some other options can be entertaining as well as provide some deload while you adjust and get comfortable with the new stuff. Even just a single change every few weeks so that there is one NEW thing to look forward to that workout.

I had Plantar Fasciitis too. Mine came directly from buying Walmart shoes because I was broke, I found the money for good shoes and life got better. Seriously. Young dumb guy moment, I learned how important function is on some things and that you actually do get what you paid for on some things. Hope you heal up on that quick.

[MikeMullany]

Bench
235 lbs x 1@8
175 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Notes: Not much to say. Just going to run a low fatigue type template for a while until the enthusiasm returns. I did add a few close to failure rep out sets to the pulldowns and pressdowns though. Got a good pump from it too.

I understand that 1@8 followed my straight sets of back offs has gotten a lot of folks (mainly Austin) very strong, and that I am not strong. That said, I find it to be the most dull, uninspiring method of training imaginable. If I were forced to do it for any extended period, I’d seriously find a new hobby.

Different strokes for different folks and all, but I wonder if you’d find more enthusiasm from working up to one or two very hard sets (in whatever rep range(s) you like, who cares) smashing some bro work, and walking out in 45 mins with a sick pump. Once the enthusiasm returns, you can titrate back up to something that’s more of a slog.

I actually like training this way, but especially when I’m burnt out from lifting. And I think that it’s the very hard sets done over the course of a few months that might burn me out. I did add the rep out sets on the pulldowns and pressdowns which I do not usually do when training this way. So perhaps the enthusiasm is actually returning?? Who knows. This has also been a bit of a stressful week. I had to take my mom to the hospital a few days ago and brought her home yesterday. Plus my wife and I had a 20 mile, 5,000 ft elevation gain hike coming up this weekend, and I usually try and scale back training in the week leading up to it. Not sure if we will attempt it. We may opt for something a little less ambitious based on how I’ve been feeling and the weather.

[MikeMullany]

Thanks for this tip. Makes sense too, because one of the recommended stretches I do is dropping my heels down off a set of stairs.

Tuesday July11, 2023

Bench
235 lbs x 1@8
175 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Pulldowns
100 lbs x 8,8,15

Triceps Pressdown
50 lbs x 12,12,22

Notes: Not much to say. Just going to run a low fatigue type template for a while until the enthusiasm returns. I did add a few close to failure rep out sets to the pulldowns and pressdowns though. Got a good pump from it too.

When was the last time you made a serious exercise rotation? Or at least a serious accessory rotation? Simply taking the time to screw around with some other options can be entertaining as well as provide some deload while you adjust and get comfortable with the new stuff. Even just a single change every few weeks so that there is one NEW thing to look forward to that workout.

I had Plantar Fasciitis too. Mine came directly from buying Walmart shoes because I was broke, I found the money for good shoes and life got better. Seriously. Young dumb guy moment, I learned how important function is on some things and that you actually do get what you paid for on some things. Hope you heal up on that quick.

I was actually running an Andy Baker conjugate type program the past few weeks so lots of variation on the ME day, and for the accessory work. I was still trying to feel my way around the DE stuff though. I ran a version of it this past winter, and hit 2 DL PR’s which was nice and very unexpected. For whatever reason, when the weather warms up, I am much more into hiking and have recently taken up golf, so my mental and physical energy seems to go towards those activities.

The Fascitiitis has bothered me in the past. I have extremely flat feet. Like a platypus. I thought I had it kicked because it hasn’t acted up in close to 12 years I believe. I wear my orthotics, but may have been slacking in my calf stretching. Not sure why it came back. I seriously never thought I’d be able to do they type of hiking we do, and I even added in some running a few years ago too, it I guess I will need to be a little more diligent. I was forced to be very conscious of buying good sneakers, hiking boots etc. And as my podiatrist pointed out, I have a terrible job for they type of feet I have. I am a facilities manager (head custodian) for a school, and do 15,000 steps a day on terrazzo floors. Treatment seems to be helping.

[DCR]

I did add the rep out sets on the pulldowns and pressdowns which I do not usually do when training this way. So perhaps the enthusiasm is actually returning??

Yes!

This has also been a bit of a stressful week. I had to take my mom to the hospital a few days ago and brought her home yesterday.

Did a lot of this over the past few months, and so understand. Hope it's all worked out well.

[MikeMullany]

Thank you DCR and Hardartery both for the suggestions.

Thursday July 13, 2023

Run w strides
12 minutes
7 minutes easy
5 minutes 15/45 strides
1.21 miles
10:15/mile

Notes: Just a quick one before work with a little faster pace stuff. Hopefully gaining a little momentum with the running now.

[MikeMullany]

Saturday July 15, 2023

Hike
19.5 miles
4600’ascent
14:15

Notes: Pleased that we were able to complete this hike, and we did it at a pretty good pace for us. Looking back at my notes, we completed this same hike in 2018 in about the same time, but conditions were much worse this year. I can’t recall, but they may have improved parts of this trail with planking and a few ladders to help with some sketchy spots, so maybe that balances things out. Either way, we had a beautiful day climbing the first, fourth, and seventh highest mountains in NY State. We also incorporated it into a loop that takes you through perhaps my favorite piece of trail in the Adirondack’s. My wife and I both felt strong on the long slog out as well. Traditional celebratory beers at the trailhead, and found a good new restaurant up there for burgers after. Nothing else planned until late August, but I want to try and get one more trip in early August if life allows.

[DCR]

@MikeMullany, that sounds like a perfect day. Mid/upstate NY is my favorite place. I was in Westchester for most of the past four years and ideally would have loved to head an hour or two north and stay there, but then this whole Louisiana thing happened. My girlfriend loved it up there so perhaps at some point I’ll be coming back, but that’s many years down the road.

[MikeMullany]

@MikeMullany, that sounds like a perfect day. Mid/upstate NY is my favorite place. I was in Westchester for most of the past four years and ideally would have loved to head an hour or two north and stay there, but then this whole Louisiana thing happened. My girlfriend loved it up there so perhaps at some point I’ll be coming back, but that’s many years down the road.

Yeah it was. We live on Long Island, and would love to retire, or perhaps get some kind of place to use and rent up in the Adirondack’s. The travel to get there 4-5 weekends is getting tough for me.

Tuesday July 18, 2023

SSB Squat
265 lbs x 1
275 lbs x 1@8
250 lbs x 1,1,1,1, (5 x 1, 2 minutes)

Bench
235 lbs x 1@8.5
175 lbs x 4,4,4,4,4 (5 x 4, 90 seconds)

Pulldowns
110 lbs x 8,8,12

Notes: Good session. Still a little sore from the hike.

[MikeMullany]

Wednesday July19,2023

Run
15 minutes
1.37 miles
11:01/mile
155 SPM

[MikeMullany]

Friday July 21, 2023

SSB Squat
285 lbs x 1@8
225 lbs x 3,3,3,3,3 (5x3, 2 minutes)

Bench
160 lbs x 7,7,7,7,7,7,7 (7x7, 90 seconds)

Triceps Pressdown
55 lbs x 12,12,18 (60 seconds)

Notes: Good session. Was tired from Golf Wednesday, and moving close to 100 heavy boxes at work yesterday, plus a ride out to visit my pops. Was going to cut the grass after, but will save that for post run this weekend in all likelihood.

[MikeMullany]

Saturday July 21, 2023

Run
20 minutes
2.13 miles
9:25/mile
165 SPM

Notes: Excellent run. Great pace for me. I tried using ‘quick feet’ while still landing mid foot under my hips and not allowing my arms to cross my center. And still done only breathing through my nose.

[MikeMullany]

Monday July 24, 2023

SSB Squat
205 lbs x 8

Press
145 lbs x 1@9
105 lbs x 4,4,4,4,4 (5x4, 90 seconds)

DL
365 lbs x 1@7
275 lbs x 3,3,3,3,3 (5x3, 90 seconds)

[MikeMullany]

Wednesday July 26, 2023

SSB Squat
285 lbs x 1@8.5
255 lbs x 1,1,1 (3x1, 2 minutes)

Bench
235 lbs x 1
175 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Chins
BW x 13

[MikeMullany]

Thursday July 27, 2023

Run
20 minutes
2.03 miles
9:52/mile
168 SPM

Notes: Pretty good run on a very warm and humid morning before work. Getting the SPM up a little each run recently.

[MikeMullany]

Friday July 28, 2023

SSB Squat
285 lbs x 1@9 (over shot)
230 lbs x 3,3,3 (2 minutes)

Paused Bench w chains (60 lbs)
195 lbs x 1@8
145 lbs x 3,3,3,3,3 (90 seconds)

Triceps Pressdown
60 lbs x 10,10,22

Notes: Felt weak on the squat, but strong on the upper body.

[MikeMullany]

Sunday July 30, 2023

Run
25 minutes
2.66 miles
9:26/mile
165 SPM

Notes: Done in early afternoon on a beautiful day. Heat and humidity finally broke.

[MikeMullany]

Saturday July 30, 2023

Press
135 lbs x 1@8
105 lbs x 4,4,4,4,4 (5x4, 90 seconds)

DL w chains (60 lbs)
335 lbs x 1@8
250 lbs x 3,3,3,3,3 (5x3, 90 seconds)

[MikeMullany]

Tuesday August 1, 2023

SSB Squat
285 lbs x 1@9
215 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Bench
245 lbs x 1@9
185 lbs x 4,4,4,4,4 (5x4, 90 seconds)

Pulldowns
110 lbs x 8,8,14

Notes: I absolutely despise squatting right now.

[MikeMullany]

Wednesday August 2, 2023

Run
25 minutes
2.69 miles
9:20/mile
168 SPM

Notes: Excellent run on an absolutely beautiful morning before work. These runs start in the dark, but finish as the sun rises and for some reason I love this.