From Shit to Suck

[deepmountain]

4/19/2019

BW 212.4

SSB Squat 10x275@6, 10x295@7, 10x315@8
Low Incline Bench 8x185@6, 8x205@7, 8x225@9, 8x195@7
Dips 10x+45@7, 10x+55@8, 10x+65@9

Sets of 10 on squats just cementing how out of shape I am. Excited to grow these chicken legs. I am awful at low incline bench, which is a pretty solid reason to use it as a primary lift this block. Overshot the top set, but no great loss, adjusted the down set. Dips are improving and that is typically a great sign for overall pressing strength. Handling a friend/client at a meet tomorrow so it's doubtful I'll get a session in.

[deepmountain]

4/21/2019

High Bar Squat 8x325@6, 8x340@7, 8x355@8, 8x300
Medium Grip Bench 8x255@6, 8x270@7.5, 7x280@9, 8x250
Low Incline DB Bench 12x65@7, 12x70@8, 12x75@9

Overshot the top set of bench. Upper body was more fatigued than I expected, but at least I cut it short before I missed a rep. No real damage done. Had a great time coaching my buddy at his meet yesterday; he went 8/9 and set PRs across the board hitting a 350 squat, 250 bench, and 525 deadlift.

[deepmountain]

4/22/2019

NG Chins 5x8xBW
Ab Wheel 4x10xBW
1a Rope Pushdown 5x12x40
1b DB Curl 5x12x40
Bike 3 miles in 10:30

Solid little GPP session.

[deepmountain]

4/23/2019

TnG Deadlift 10x405@6, 10x425@7, 10x435@8, 2x10x370
Close Grip Bench 10x215@6, 10x225@7, 10x235@8
Belt Squat 3x20x160

Fun little session. First time training with my girlfriend and it went well. She's got potential to be a strong little lady.

[deepmountain]

4/24/2019

CG Cable Row 5x10x180
Cable Crunch 4x12x70
MG Pulldown 3x15x140
1a DB Hammer Curl 3x20x20
1b EZ Cable Ext 3x20x40
Bike 5 miles in 16:40

Just trying to build the musculature I'll need to pull 700+. Also establishing baselines for cardio to improve upon.

[deepmountain]

4/25/2019

SSB Squat 10x285@6,10x305@7, 10x325@8, 10x275
Low Incline Bench 8x205@6, 8x215@7.5, 8x225@8, 8x205
Dips 10x+50@7, 10x+60@8, 10x+70@10

Solid day overall. Squats didn't feel heavy, just doing sets of 10 sucks. Getting better though. Incline went better this week, as did dips. Hopefully I can continue to get in pressing volume without shoulder aggravation.

[deepmountain]

4/26/2019

Snatch Grip RDL 12x315@6, 12x345@7, 12x365@8
Press 10x105@6, 10x115@7, 10x125@8, 10x115
SSB Good Morning 12x85@6, 12x95@7, 12x105@8

Today reminded me why I'm not a fan of snatch grip deadlifts; it's impossible to hold onto enough weight to actually have a training effect. Will definitely be swapping this slot out next week. Press is about as weak as I expected, so no big surprise there.

[Wilhelm]

4/26/2019

Snatch Grip RDL 12x315@6, 12x345@7, 12x365@8
Press 10x105@6, 10x115@7, 10x125@8, 10x115
SSB Good Morning 12x85@6, 12x95@7, 12x105@8

Today reminded me why I'm not a fan of snatch grip deadlifts; it's impossible to hold onto enough weight to actually have a training effect. Will definitely be swapping this slot out next week. Press is about as weak as I expected, so no big surprise there.

I just use straps for the SGDLs i've started doing.
They are programmed at 55% and 60% in the MM 2 week template.

I made a pair myself out of some webbing i had on hand.

[deepmountain]

4/26/2019

Snatch Grip RDL 12x315@6, 12x345@7, 12x365@8
Press 10x105@6, 10x115@7, 10x125@8, 10x115
SSB Good Morning 12x85@6, 12x95@7, 12x105@8

Today reminded me why I'm not a fan of snatch grip deadlifts; it's impossible to hold onto enough weight to actually have a training effect. Will definitely be swapping this slot out next week. Press is about as weak as I expected, so no big surprise there.

I just use straps for the SGDLs i've started doing.
They are programmed at 55% and 60% in the MM 2 week template.

I made a pair myself out of some webbing i had on hand.

I'm using straps, it's just that the wider grip makes it impossible for me to hold heavier weights. Honestly, I would have been able to add 60-100lbs on my sets of SG RDL today, but I just couldn't hold on. I think I'll just shelve snatch grip work again; there's plenty of other deadlift variants.

[deepmountain]

4/28/2019

High Bar Squat 8x330@6, 8x350@7, 8x365@8, 2x8x310
Medium Grip Bench 8x260@6, 8x270@7.5, 8x280@9.5, 2x8x250
Low Incline DB Bench 12x75, 3x12x80

Tough workout but got it done. Redeemed the bench top set, but still overshot the RPE.

[deepmountain]

4/29/2019

CG Pulldown 6x8x160
Ab Wheel 5x10xBW
1a Rope Pushdown 5x12x50
1b DB Curl 5x12x20

Didn't have time to get any cardio in this morning but will do some extra steps at work. Ab wheel rollouts are getting way better and hopefully and all the beltless work carries over to bigger 1RMs.

[deepmountain]

4/30/2019

TnG Deadlift 10x415@6, 10x435@7, 10x455@8, 3x10x385
Close Grip Bench 10x220@6, 10x230@7, 10x240@8, 3x10x215
Belt Squat 4x20x135

Pretty sure I need to try harder on the deadlifts because these RPEs look artificially low when reviewing the film.

[deepmountain]

5/1/2019

Cable Row 6x12x180
Cable Crunch 5x12x70
1a DB Hammer Curl 5x20x20
1b EZ Cable Ext 5x20x50
Bike 5 miles in 16:30

Decent GPP day.

[deepmountain]

5/2/2019

SSB Squat 10x295@6, 10x315@7, 10x335@8, 2x10x285
Low Incline Bench 8x210@6, 8x220@7.5, 8x230@9, 2x8x205
Dips 4x10x+45

Solid day. Top sets on squat and incline are PRs.

[deepmountain]

5/3/2019

RDL 8x385@6, 8x405@7, 8x425@8, 2x8x365
Press 10x105@6, 10x120@7, 10x135@8, 2x10x135
SSB Good Morning 4x12x135

RDLs went well considering how tired I was. Press is pitiful right now, but I don't really care.

[deepmountain]

5/6/2019

Medium Grip Bench 8x265@7, 8x270@8, 8x275@9, 3x8x250
Close Grip Pulldown 7x8x160
Low Incline DB Bench 3x12x75, 3x12x65
1a DB Hammer Curl 3x20x25
1b EZ Cable Ext 3x20x60

Changing up training structure a little this week due to some travel this past weekend. Struggled through this mornings workout but got it done; stomach was quite upset and threw up a few times.

[deepmountain]

Going to try to get back into logging again, as I feel it provides with me a sense of community that I lost in the transition to a home gym.

I injured my shoulder about 6 weeks ago and have been relegated to a very limited array of training selections, but I feel on the mend and think I'm almost all the way back to 100% training capacity. The injury, couple with general lack of motivation has led me to rethink what my goals and intentions actually are in regard to this whole lifting stuff. I think I've come to the realization that striving for optimal (or even just good) training/programming was becoming a job and caused significantly more stress than it should have. Given that I already have a somewhat stressful job, I don't feel the need to turn my most enjoyable hobby into something I dread and hate.

Moving forward, I plan to only train in a way I find fun and enjoyable. That doesn't mean it will be easy, quite the contrary. I hope to regain the feelings I experienced in college when I first began lifting: just absolutely loving training my ass off, aiming to set PRs in various movements, and being wild/free in the gym. Especially now that I work in a relatively reserved environment, being able to just get crazy and jam out to some loud music is exceptionally cathartic.

I've tried for years now to jam a square peg (my inclination to go full meathead) into a round hole (well though-out, meticulously planned, reserved training) and it's time to stop. I want to have fun in the gym again and make training a value-adding activity again.

Angry, sad, old man rant over. Onto today's training.

8/1/2019
Bench 1x275, 12x205, 13x195, 15x185
1a. Seated DB Press 15x40,50,55
1b. CG Pulldown 15x90,140, 12x160
2a. Band Fly 3x25xred
2b. Band Rev Fly 3x25xred
3a. Rope Hammer Curl 3x12x50
3b. Band Pushdown 3x12xorange medium

Given that this is the first time I've done any major compound lift other than SSB squatting in over a month, I'm very pleased. The shoulder held up and I've officially moved from pain to discomfort. Now I just need to regain confidence in my body and get back into some semblance of being in shape. I didn't push anything too hard today, but I plan to in the near future.

[GlasgowJock]

I see a shoulder injury has nocebo'd you somewhat. I was similar with a tendinopathy earlier this year in my knee that curtailed my squatting. Initially, you'll be glad just to have full function of the joint to exercise as you please, then you'll go full Maslow and desire to push to a level prior to the injury.

Falling into this trap myself yet again squatting. Hope you find a happy middle ground.

[deepmountain]

I see a shoulder injury has nocebo'd you somewhat. I was similar with a tendinopathy earlier this year in my knee that curtailed my squatting. Initially, you'll be glad just to have full function of the joint to exercise as you please, then you'll go full Maslow and desire to push to a level prior to the injury.

Falling into this trap myself yet again squatting. Hope you find a happy middle ground.

Thanks for the well wishes. I feel in a pretty good headspace about the whole process. I intend to find new/return to old activities outside of the weightroom, but I will have to be very cognizant of my proclivity to do too much, too quickly.

[deepmountain]

8/9/2019

High Bar Squat w/belt 1x465@8, 3x5x370
Pin Bench (low) 3x255@7, 3x265@8, 3x275@9
Seated DB Press 10x40@7, 10x50@8, 10x60@9

I've been dealing with some pretty major personal issues the last few weeks and things finally came to a head. I also think I may be experiencing some degree of depression and am seeking help with that. I'm proud of myself for going in and actually completing this workout; I attempted to train 3 times this week and quickly lost motivation the other times.