Augeleven’s log

[augeleven]

TZ Week 3 Day 4

Volume Press
107.5x5x5 @8-9

Deadlift
310x3,1. Couldn't keep back in extension. Was trying for 3x3 but gave up.

Chins
3,3,2,1=9 EMOM Iwas shooting for 10 minutes but my form gave and my elbows hurt

My back and legs are still DOMSy from Wednesday's squats. I may need to add frequency to my chins. Maybe just some singles everyday won't bother my elbows.

Now that I'm halfway through my second cycle I can say I officially hate this Tactical Barbell program. I thought the weekly percentages would help me get my running together. The problem is that the weekly jumps are too far apart.

I'm loving the Texas Method for presses I'm running though. I think starting Monday, I'm gonna change to a 4 day split with presses on TM and squats and deadlifts on Heavy/Light. Although it would be great squat thrice a week.

I might post a Help Me! thread in programming

[augeleven]

TZ week 3 Day 4 (the end)

Bench
205x3x2 @9.5,9
165x9 @8.5-9

Did this right a nice date night with the Mrs.
Apparently our darling 4 year old informed her aunt, who was babysitting, that she hated her and was no longer family, amongst other things. My sister in law left in tears. If anybody knows a babysitter who can handle a Hannibal Lector-type in the Tristate area, please let me know

[augeleven]

Conditioning
Switching to walking.
30 mins 1.6 miles 300ish ft elevation gain

Tried running on the treadmill, but Im still not feeling up to running. I'm going walk for a bit, when I can hit 2 miles or so in 30 minutes I'll add weight.

[augeleven]

My birthday is in 4 weeks so this will be a 4 week cycle followed by a deload and fun birthday tests

4daysplit Week 1 Day 1

Press
110x5x5 6 mins rest mowing the lawn
RPEs 9.5, 9, 8.5, 8.5, 9

later...
Bench
180x6x4 5 mins rest RPE 8ish
I may have done an extra set...


Curls
55x5x2 2 mins rest
30x15,10,10 1 min rest

Still not sure what I'm going to do for squats yet. I'll probably do a light and easy squat on presstensity day. So probably like an HLM for squats...

[augeleven]

Fuck it.

I'm now doing mgil's LP->531 program for Squats

Beginning the LP:

Squats
45x5 @2.4
95x5 paused @3.14159266
135x5 @ I'm an RPEdiot
165x5 @ i'll probably start around 225...
195x5 @ why is the bar slowing down? NO!!!!!!
195x5x3 5 mins rest try to get something usable with my cameraphone

Deadlift
135x5
225x3
275x3 @add belt, engage hook grip
315x5 @RPE maybe that was only 4 reps?? 10.5? hook grip didn't work for this so I went DOH

Going forward, LP for Squats 3 sets of 5 twicely a week.
That last deadlift rep might not have exactly gotten all the whites.
Instead of resetting, next week I'm going to do 320x3 then 285x5 and see where that goes

Skipping assistance cuz Date Night. Anyone watching American Horror Story this season?

[augeleven]

10/19/17

Press
125x3x2 5 mins rest.

Bench
210x3,2F 5 mins rest

Squats
205x5x3 3 mins rest

Got in super late and unfed, as I went straight from work to the dress rehearsal for a production High School Musical being done by some rep theatre in Rahway. So no silly bullshit for the workout today, I reached my daily quota already.

The last reps on each press set were hella grindy. I failed the last rep on bench, maybe 4 inches off the chest. BUT - the beauty of running out the reps for the first time for reals: EVERY DAY IS A PR!!!!!!! I'm going to switch to doubles next intensity day and keep that going up. I would like to press a plate and bench 2 before my birthday. Looks to be possible. My right shoulder is bothering me again, so after I run it out I'm going to cut back on frequency and probably intensity.

Squats were easier today than Tuesday. Maybe my technique was better, but I have a winking buttocks according to the vids. On a surely unrelated note, my lower back hurts...

I will fix this, I will persevere, I will be positive, I will take my NSAIDS

I have been lifting to silence lately. I'm not really wanting to hear music these days. That being said, I need to counter the earworms from tonight with something
[*]

[Allentown]

Anyone watching American Horror Story this season?

"Cult," right? Starts with the latest election? I only have Netflix, but I saw they just put a new season up. "Hotel" was... not fantastic. The whole

SpoilerShow

The cop was the killer the whole time!

thing was not nearly as good as the

SpoilerShow

the daughter actually died when she tried to kill herself

"reveal" from the first season, "House" or whatever. It's like they tried to pull the exact same trick, except in the first season they had little hints along the way so the reveal had an impact, while in Hotel I basically called it seconds after they showed the character.

[augeleven]

I wanted to like Hotel, because I'm a complete sucker for 70's horror movies, and they were lots of homages to Dario Argento. Everything looked marvelous, but I think Hotel was my least favorite season, maybe next to Freakshow. The Roanoke season I liked more, but this current season may turn out to be my favorite.

That being said, after "Twin Peaks: The Return" everything seems flat in comparison to me.

[augeleven]

10/23/17
1:05 workout time

Belt update: My lifting belt now is fastened on a smaller hole size. Apparently I'm stretching leather.

Squats
215x5x3 2-3 mins rest.
plenty of LP left, provided the body doesn't break Plenty. Of. LP. left.

Press
112.5x5x5 First set was easy. Last rep on last was a 3 second grind that involved body shaking. I'm going to drop down to 4 sets and see what happens.

Rows
95x5,115x5, off the lowest pin setting
135x5x3 bent over, strict, not letting the plates touch the ground.
I felt my wrists curl to get the last couple of rests. TRAITORS!!!!!!!!!!

speaking of wrist curls:

Reverse tyler twists
LeftxGreenx10x2

I'm going to give these an honest go again to fix my elbows. I'm only going to do them on left arm, to control for placebo, miracle cures, and reverse voodooing. Anybody reading this log, if you don't see me logging tyler twists then feel free to give me shit. lotsa shit. thank you.

In the world of music:
My brain hurts from 6 complete run throughs of High School Musical: the (non-high school) musical.

Somehow, his helps:
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[Jay870]

I'm now doing mgil's LP->531 program for Squats

Details on this?

[augeleven]

I'm now doing mgil's LP->531 program for Squats

Details on this?

I meant it as kind of a joke. I was referring to this thread here, where he talks about doing "LP until it stalls, then use 531 until it regresses. Then start 3x5 LP again"

I have been doing a similar thing with my squat programming, stalling on an LP, then doing a sub-maximal program like 531 or Tactical Barbell, with just about zero net gains. I think this time around instead of planning everything out, I'm going to keep lifting the weights up and deal with the changes when they happen, with the tools that I'm learning work for me.

I know you're using 531. I tried it for a cycle or two last spring and my squat got weaker too. I think that 531 with AMRAP doesn't work for me, just not enough volume or intensity for me. I know other people have had luck with it, and I may run his krypteia program next year when I'm more focused on building work capacity than getting stronger. I would need to do sets across on the top set as well as FSL on alternate days. AndyB's 852 scheme seems like it slants in this direction, I may give that a go. The beauty of reading training logs is that you can see what works and doesn't work for other people.

[hector]

When you got weaker with 5/3/1, were you doing the BBB (big but boring) option?

Also, I apologize if I missed your post on it, but how did the Fugzai-non-music-cover concert go?

[augeleven]

Nope I was doing 5x5 or 8x3 FSL. I was lifting twice a week - Squat and Bench/ Deads and Press

The nonmusic thing went really well. We sold the show out both nights. Londoners are super loud with their cheering and clapping, or at least compared to the brooklyners I'm used to playing for.

[augeleven]

10/25/17

I lost that hole in the belt I gained last workout - false alarm
Workout time was just under an hour

Squats
225x5x3 3 mins rest - going up another 10

Bench
185x5,5,5,5,4 2 mins rest last rep didn't go at all, to be fair I was rushing. Let's pretend that didn't happen...

Deads
320x2,1,1,1 EMOM Gonna run singles like this to avoid excess fatigue so my squat LP has room to go

Reverse Tyler Twists
LeftxGreenx10x3 in between sets.

I couldn't find my shoes. I ended up lifting in super cushy altras out of laziness.
It's been 17 days since I last ran... perhaps my foot is better now? My right knee didn't complain during deadlifts - yay!

Today was my daughter's 4th birthday. I started "exercising" when we found out she was on the way. I wanted to make sure I was around when she was older. It's amazing what 4 years of parenting will do to you.

[hector]

Squatting in cushy shoes? Be careful!

That's awesome that you started training for your daughter. A lot of parents fail to think about their responsibility to take care of their own health. IMO, you owe it to those who depend on you. You're not doing your kids any favors if you mismanage your self care and have a heart attack you could have avoided, leaving them to take care of you, or worse.

Congrats on selling out the show!

[augeleven]

thanks hector

10/27/17
Squats
235x5,3,5 Second set felt weak so I stopped. Got 5 on the 3rd though. Gonna redo 235 Monday and make Wednesday light.
5 mins rest

Press
127.5 125misloadx3x2 I used to think press was my worst lift. But on the 1/2/3/4 plate front, it looks like I'll be earning my lmao1playt badge first.
5 mins rest

Rows
115x8x3

Curls
50x5x3 Superset with the rows then 5 mins rest

Reverse Tyler Twists
LeftxGreenx10x3 my favorite part about these is that I don't need to rest much/at all between sets

Still can't find my shoes. The girls probably put them in the trash. Weirdos. I lifted in LL bean comfort mocs. Not a fan.
Put some Gentle Giant on for the liftins. I'd never heard this album before, it might be my fave
[*]

[augeleven]

I was going to do a backoff set, when I realized I misloaded the right side of the bar by 2.5 pounds.
So I did my presses again

Press
127.5x3,2,2 with 5 minutes rest. They were grindy so 130 will be 3 sets of doubles

[augeleven]

10/29/17
Not a lifting day but:

Ez Curls
50x8x3

NGPU
BW+5 x2, BW+7.5 x2, BW+10 x2

Reverse Tyler Twists
Left x green x12x3

I supersetted these while waiting for laundry
I tried some dips, but my right shoulder is cranky. I'm dialing back press frequency for a week, hopefully that helps.

I also found my scale, which tells my I'm 219 and 24.5% fat. Woof. Me and Ben and Jerry are going to have a little talk

[augeleven]

10/30

Squat
235x5x3 7 mins rest done during dinner 32 mins

Bench
215x2x3 160x8x2 3 mins rest i probably should have done 165x8, but my right shoulder

Deads
325x1x5 EMOM with straps, 5mins rest 265x5 I think refusing to switch from DOH put a cap on my deadlift growth. Straps are wonderful.

Listening to some wonderful spooky synthy intrumental pop: y'all know Umberto?
Although in truth to close the deal on the deadlift I had to shift to metal militia
[*]

[augeleven]

Workout time: 75 minutes

Squats
240x5x3 7 mins rest. lazy.

Press
115x5,4,4,4 3 mins rest , then 5 mins

supaset
Rows
125x8,8,7
Ez Curls
55x8,6,5
3 mins rest

Squat is feeling good. The weight still feels light on my back. My right shoulder is still cranky. More vitamin I and less volume, I guess. I lowered the reps in the work sets to compensate, but it's still achy. I will probably skip bench friday. I'm gonna repeat my supa weights next time. I stopped the 8s when I felt my traitor wrists betray me.

Wife is home so I listened to music instead of kid monitor. An instant party mood, even if the party is getting sweaty in a basement by yourself.
[*]