Augeleven’s log

[augeleven]

206.4/203.8

Jog, 9:1
6.3 miles in 1:19:10
Big neighborhood loop with hills

[hector]

206.4/203.8

Jog, 9:1
6.3 miles in 1:19:10
Big neighborhood loop with hills

This runs scares me. Awesome you did it though.

If you had to guess, what percent of your regular squat max is your Ssb squat max?

[augeleven]

If you had to guess, what percent of your regular squat max is your Ssb squat max?

I tested my 1rms on these lifts last year.

My ”regular” squat is a narrow stance high bar and I got 345x1 last December. My SSB squat is similar mechanics and I got 320x1. I feel like they are relatively similar now.

[augeleven]

204.7/203.9

GGBB 0.4 Testing the model

Press, standing from the floor
100x6 @7, x3x4
— ss w/ —
Chin-ups
BW x8@7(?),x4x4 chest to bar

NGCBP (neutral grip cambered bar bench press)
150x10@7
150x5x4 paused
—ss w/ —
Lateral Raises
15s x15,13,12

Tricep Pushdowns
40x0
30x20
35x12,10

EZ curls
55x15,15

Time 60 minutes

I cleaned out the mud room, so I’m going to standing presses this block.
For logging purposes, NGCBP uses the second widest handles. If and when I use those, they will be WNGCBP. This will all be important in a year or two when I’m running conjugate so I can play with all my toys.

I was hopping for this workout to take less than 50 minutes, but there was some setup time issues I can speed up. That being said two warmup sets and 5 work sets is 5 minutes per superset. We’ll see how deadlift day goes

[augeleven]

205.1/204.0

GGBB 0.5 testing the DL

Nordic Curls
orange x 5 x 4
--ss w/--
DL warmups

DL, straps
375x6@9?!
375x3
355x3x3
--ss w/--
EZ curl
55x16,14,12,12

SSB squat
200x10@6.5
200x5x4 CAT last set paused
--ss w/--
TB shrugs
160x13,15,20,20

6 minute break

Cindyindy
E4MOM
2 rounds of
5 WGPU
10 pushups
15 air squats

time:82 minutes


Deadlift was too heavy so I dropped 20 pounds. Let's start the block off light.
Nordic Curls might have pre-fatigued me a bit, but oh well - those are a priority
Curls and SSB weight felt spot on
Shrugs may have been too light, but when I get 20x4, I'll bump em
Gonna try to really rattle the plates on the SSB, probably save pauses for High bar day.
Cindy work to rest ration was about 1:35::2:25

I would have liked this to be shorter. I could probably cut a DL warmup and take out the rests between squats and shrugs. could also train off the clock E2MOM style, but... we'll se how this works long term.

I could also do my Cindy work (and leg blasters too) at work.

[augeleven]

Day -1
205.2/204.1

GGBB 0.6
Jogmill, pyramids
4 minutes @ 6mph
3 minutes @ 6.5mph
2 minutes @ 7mph
1 minute @ 7.5mph
1 minute walks @2.5 between each interval
Done twice
2.5 miles in 27:00
Jogging until
3.7 miles in 42:20
I need 4 more miles for my yearly goal.
I might just do it now, but I’m back upstairs trying to do the kidbed thing.

[augeleven]

Day 0

203.9/204.1

Finishing my miles

Truncated neighborhood loop
4 miles in 53:14
800 miles for the year

[augeleven]

New Year new diet count!
Diet day 1/31
206.3/204.3

GGBB 1.1 pt.1

Pullaparts
Green x 20,20,15,10
—ss w/— bench warmup

Bench Press
205x6@8.5 leg drive wasn’t there
205x3x4 paused
—ss w/
NGPU
BW x6
+25x6@8ish
+25x3x4

Incline Bench
135x10@7
135x5x4 not paused, maybe next time
—ss w/—
Upright rows
55x12x4
Time 50 minutes

pretty much where I want this workout to be. The girls were up so I didn’t do the running part. Later today or after their bed. I’ve also ran 2 days in a row, not that that matters

[augeleven]

Continued…

Pyramid-mill
1.5 miles in 16:27

20 push-ups

Stopped at 1.5 miles halfway through the second 6mph block to save some energy for tomorrow and stand guard with the little one in case she tries sneaking out of her bed.

I’m also adding a push-up add-on. I’m starting with 1 set of 20 every day in January, and see what happens. In a world that comports to spreadsheet fantasies, I do 365 consecutive days of pushups and each month I add 5 to my set, and in December I’m cranking out sets of 75 with as much ease as the 20 I just did. For now I’ll settle for 620 more push-ups than I did in December.

[augeleven]

Diet day 2/31
205.4/204.4

GGBB 1.2

Hammer Curls
35s x7x2, 20s x20,15
—ss w/—
squat warmup
—ss w/—
Hanging Leg Raises
bw x8x4

Squat
255x6@8.5
255x3x4 not easy
—ss w/
TB row
160x10@7
160x5x4

TBDL
280x10@7
280x5x4
—ss w/—
Dips
bw x10
+32 x10@6
+32 x5x4

Mini Leg Blasters
3 rounds with 2 minutes rest
Time: not sure 60-80 minutes?

[augeleven]

**This week in pushups**
1/1 - 20
1/2 - forgot. Might as well give up…
1/3 - 40 max effort - rest pause
1/4 - 20 harder, but I did them after my workout
1/5 - 20
1/6 - 20
1/7 - 20

Push-up every day rule: If I miss a day, the next day needs to be a max effort, or at least a PR for the year, so I have to beat 40 next time.

[augeleven]

Diet day 3/31 on track!
202.5/204.2

Jogmill 14:1
6 miles in 1:14:00

[broseph]

**This week in pushups**
1/1 - 20
1/2 - forgot. Might as well give up…
1/3 - 40 max effort - rest pause
1/4
1/5
1/6
1/7

Push-up every day rule: If I miss a day, the next day needs to be a max effort, or at least a PR for the year, so I have to beat 40 next time.

Life hack: Miss the next 360 days, and then you only need to do 41 on Dec 31 to win the whole year.

[augeleven]

**This week in pushups**
1/1 - 20
1/2 - forgot. Might as well give up…
1/3 - 40 max effort - rest pause
1/4
1/5
1/6
1/7

Push-up every day rule: If I miss a day, the next day needs to be a max effort, or at least a PR for the year, so I have to beat 40 next time.

Life hack: Miss the next 360 days, and then you only need to do 41 on Dec 31 to win the whole year.

If I miss 2 days in a row I need to do 2 sets.
If I miss a week straight, that’s 7 max sets each beating the next. Arm rhabdo.

[augeleven]

Been pooping a lot
4/31
200.9/203.9

At the Y
Press 100x8@8.5, x4x5
—ss w/—
NGPU bw x10,10,x5x4

*iBench taken*
DB bench
(60,65,70)x10
75x6@8.5

*still taken*
Lat pul downs
65x6 super slow tempo
65x8

iBench
135x10@10, x5x4 these were hard but I also db benched before

Couldn’t figure out the lateral delt machine
Lateral raises 20s x10x2

Tricep pushdown mega drop set
Ezcurl cable mega drop set

About 45 minutes
TBC

[augeleven]

—continued—
Interval mill, ramps
2.4 in 27:09
I ran 2.5, but the treadmill felt slow for the first half, so I took away .1

Plate raises
25x12
35x20x3

[augeleven]

5/31 diet fail
So 4/31, but what if I add a day for every 300 calories over my goal?
Diet day 4/34

Started warming up deadlifts but stopped.
I’ll do it tomorrow

[augeleven]

diet day 5/33
203.3/203.6

GGBB 1.5

I did my Nordic Curls yesterday while warming up
orange x 6 x 4

Today

DL, straps
355x8@8.5?
355x4x4
--ss w/--
EZ curl
55x20,17,15,13

SSB squat
200x12@7
200x6x4
--ss w/--
TB shrugs
180x20,20,18

57 minutes

saving cindy for tonight

notes:

Left knee is wonky behind the joint, it only hurts in full extension. I’m assuming it was the CAT effort on squats last week. Gonna calm down and do my normal stuff so I don’t hurt myself, and try to keep my left left knee out of full extensiin for a minute.
**It could also be from trying to run faster. IDK?**

[augeleven]

Diet day 6/33
202.9/203.6

Jogmill, 14:1
I’m calling it 6.1 miles in 75 minutes, but the ‘mill read almost 7. I had to get up to 5.7 to feel the intensity of 5mph. Someday I’m gonna buy a nice Sole treadmill. Someday.

[augeleven]

Diet day 7/33
201.6/203.4

GGBB 2.1

pullaparts
Green x 15,15,15,13
—ss w/—
Bench warmup

Bench
205x8@9
205x4x4 last 2 sets paused
—ss w/
NGPU
BW x6
+25x8@8.5,
+25 x4x4

NGCBP
150x12@8.5
150x6x4
—ss w/—
Upright row
55x15,15,13,12

Cable overhead Triceps extension
35 x15x3

Lateral raises
15s x14,12

Time: 65 minutes