back on my bullshit (that is, running a program)

[rjharris]

Even moar

Bench press: 215x4x7, 3
Chinups: BWx12x6
Front squats: 225x6x7 <-- consistently to depth, but how 'to depth' was inconsistent; some were just below parallel, others probably 4+ inches below or more; i need to dial this in and figure out my front rack issues

[rjharris]

3 ct pause bench: 185x6x5,5 (ugh)
pullups : bwx10x7
pause squats: 205x6x7 <-- took off some weight because warmups were moving slow, but seeing as how these moved, i probably shouldn't have; oh well, these -- at least the first couple sets that i recorded -- were plenty deep so that's a fine place to restart

[rjharris]

OP: 150x4,3,2 <-- not too upset about this; first time I've done 150 for reps, so that's fine... press seems to be mostly driven by bench

Was going to DL, but I found that I didn't have any chalk, so that was a nogo; got some arriving late tonight so I should be able to take care of this tomorrow

I fucked around with my DIY landmine attachment to try some belt squat thing; even though i only put two plates on the bar, i got a decent quad burn from some sets of 10. It unfortunately snapped midway through
(lol).. I think this seems useful so i'll either fix it or just buy an actual landmine attachment for belt squats

[rjharris]

DL: 400x4x4

[rjharris]

morning

CG: 200x6,5x2,4x5
chins: BWx13x7

At this point, it's clear i'm not really doing A2S2 anymore, just using the default exercise selection and the rep scheme for a single week. Work has slammed me hard over the last month, and it's been very cold so I haven't had the patience / will to go out into the garage for a while and actually fix my squat and DL, but I think it's getting better so I'll have more time to think about training intelligently.

I made some shitty boxes ~ 5-6 inch boxes to stand on for some landmine belt squats since I figure my quads could use more work.

afternoon

bs: 280x4x7 <-- these felt good and were solidly to depth; I even banged up against the safety on my right side a couple of times. I think this is where I should proceed from.

maybe more stuff later.

[rjharris]

morning

pullups: bwx11x7
push press: 150x6x5

push presses felt pretty awful, probably partly because i did all the pullups before hand. oh well.


sumo dl later. probably do some ab work too.

later:
sumo : 325x6x7. These are fine, my biggest problem is that I'm mostly gripping the smooth part of the bar. It's alleviated somewhat by moving my grip out about a cm on either side to get part of the knurling.

Wife and I have been getting to bed super fucking early (like 9) because she's tired, so I've been getting up at 5ish to do a couple hours of work right off the bat, train one of the lifts in the am + do back work and then get to the rest of my day, with another block of lifting in the afternoon. Finally getting the hang of this being at home thing a year in.

[rjharris]

morning:

bench: 220x4x5, 3, 1 <-- lol I was, apparently, totally done
chins: BW+35x5x10 (2 min rest, probably the hardest set was at 6 or so)

afternoon

front squats: 230x6x7 snuck these in right before a meeting.

[rjharris]

morning:

3 ct pause bench: 185x6x5,5,4x2 <-- meh
pullups: bw+35x5x10

pause squats: 215x6x7 <-- filmed the first two sets, had solid depth. these really suck

[rjharris]

conventional dl: 400x4x7(or 8 or 9??)

I was keeping track of my sets and also the rest time, but they didn't really match up at the end, so I suspect I missed (at least) 1 dl set. Calling it as 7 to be conservative, but I suspect it was actually 8....

[rjharris]

ohp: 150x2x5,1

dips: bwx10x6

was supposed to do sets of 4 presses, but only got doubles. i suspect the dls last night really tanked me, especially since i probably did at least 1 extra set. oh well, that's fine. did some dips to compensate.

[rjharris]

morning

CG: 200x6x7 -- clearly better than last week
chins: BWx14x7

afternoon

squats: 285x4x7

squats started off feeling rough and then got better. all were below parallel, but some were just below and others were 2+ inches below. i'd like to get them dialed in a bit better, but at least i know i'm hitting depth now.

[rjharris]

morning:

push press: 150x6x7
pullups: bwx12x7

i don't have any real plan on the bodyweight chins or pullups. just planning on increasing by a rep each week for a bit. may stop when i hit 15 and add sets? dunno

afternoon

sumo: 335x6x7

[rjharris]

morning:

bp: 220x3x4,2 <-- not great. started out wobbly and proceeded much the same way. not sure if this was the cg interfering from monday or what.
chins: bw+45x5x10

afternoon

fs: 235x6x4 <-- these were fuckin up my wrists. i need to work on my front rack badly.

did some landmine belt squats at bar + 90 x 10 x5, but i need to figure out a better setup.

[rjharris]

morning

3 ct pause bench: 185x6x5,5x3 meh
pullups: bw+45x5x10

afternoon

3ct pause squats: 225x6x7

[rjharris]

DL: 405x4x7

may do some ab work or something later, but i've got a bunch of shit to do this afternoon, so we'll see.

[rjharris]

ohp: 150x3,x2x4
did a bunch of backoffs at 135
135x5x6

[rjharris]

yesterday:

rowing
5k / 21:51.3 / 22 spm

splits
1000 m / 2:16.3 / 21
2000 m / 2:13.9 / 22
3000 m / 2:12.2 / 22
4000 m / 2:09.2 / 22
5000 m / 2:03.8 / 21

could use some work on keeping split times consistent, lolz.

today morning:

close grip: 205x6,x5x5,x4x2 <-- meh
chins: bwx15x7

afternoon:

squats: 290x4x7

rowing

6x500m intervals + 2 m rest per interval

splits
500 m / 1:57.7 / 21
1000 m / 1:57.8 / 22
1500 m / 1:55.7 / 22
2000 m / 1:54.3 / 23
2500 m / 1:51.3 / 23
3000 m / 1:49.4 / 23

[rjharris]

morning

push press- 155x6x4 <-- these are dumb. i think the bar is coming forward quite a bit.

pullups - bwx13x7

afternoon

sumo - 345x6x7

[rjharris]

morning

bench 220x3x7, 1 <-- progress from last week at least
chins: bw+45x6x10

front squats:235x6x5 <-- one set more than last week and they felt much better for some reason. would have done more, but had to slip these in right before a hastily called work meeting.

rowing

5k at df 99 (increased from 91 for previous rows)

time distance 500pace spm
4:19.1 1,000m 2:09.5 21
4:17.8 2,000m 2:08.9 20
4:13.6 3,000m 2:06.8 20
4:14.4 4,000m 2:07.2 20
4:10.1 5,000m 2:05.0 19

better consistency in splits today. only 9 seconds between first and last km rather than the IIRC 25+ from Sunday

[rjharris]

morning

3 ct pause bench: 185x6x5,5, 4x4<-- just adding sets i guess. meh
pullups: bw+45x6x10

afternoon

3ct pause squats

235x6x4 -- just didn't really have the juice for doing more sets today