Augeleven’s log

[Allentown]

fur clumps>older sis's beads

Probably true.

And I'd probably watch that yoga video if there was a metal bikini...

[augeleven]

NGPU 7 minute density
12312321=15+11=26
121112111=11

Abs 7 minutes density kinda lazy
planks, oblique planks, hollow holds

Walk:Jog 3.2:5.4 2:2x4

ez curl
50x4,5,5 3 minutes rest
30x6,10,10 2 mins rest

[asd]

Keep up the good work bud

[BenM]

after crunching numbers, my best gues is that my squat e1rm is around 285, which means that 255 for sets of 5 is uh, silly.
I'm gonna morph my squatting that to that Andy Baker plan and good some good easy volume in. maybe my shite work capacity will improve.

Our squat numbers are very similar, and yeah. This idea really freaking appeals to me too. Will definitely be watching to see how you do with it.

[augeleven]

Our squat numbers are very similar

I'm sorry...

[BenM]

Our squat numbers are very similar

I'm sorry...

Haha. Nothing to be sorry for, I suspect if we both really wanted our numbers to be higher we have ways and means of doing it!

[augeleven]

BENCH DAY!!!!!!!!!!!!!!!!
(brogasm)


Bench Press
45,95,115,145,165 by 5 no rest
185x4 @9-9.5? 3 mins rest e1rm for next cycle is 210
145x6x2 @7.5ish 3 mins rest

Barbell Rows - bodybuilder style
135x6x4 2 minutes rest maybe @8 but I always feel like I cheat the last rep with my wrists. I should wrap up for these.

First time benching since 11/6, when I officially stopped the presses. No significant shoulder pain, although Dr. P says a little is to be expected at first, as long as I recover from it.
I could feel my shoulder disagreeing a little with idea of benching. On the last set I widened my grip out to pinkies on the rings and my shoulders seemed to thank me. This goes against the internet and google searches, at least on MY computer.

Has anybody experienced their shoulders liking a slightly wider grip?


Monday I will officially be on the GGW train, or at least a rough approximation. I think starting at 70% on my lifts with moar volume will at least be a different tack than I've been taking so far. Maybe it will even work.

[augeleven]

Haha. Nothing to be sorry for, I suspect if we both really wanted our numbers to be higher we have ways and means of doing it!

So far I've only found ways of hurting myself.
But I can't stop now - I've still haven't even torn a hip labrum yet!

[augeleven]

12/15
last workout before new program
Squat - test/rest
275x1 @9.5 PR before long volume cycle
(press warm up)
185x6

Press
95x6x3 2 mins rest

Deadlift
225x6x3 beltless

Weighted Chins
212+15 EMOM 2,2,2,2,2,2,1= 13 reps

gah. blah. blaaaargh. meh.

me vs. life today

*

[Wilhelm]

Lolnice!

Great PR, @augeleven!

[augeleven]

GGW W1D1

Squat
200x6x4 2,4,4 mins rest

Press
95x6x2 3 mins rest @9?
90x6x2 2 mins rest @8?

Deadlift
245x6x4 4 mins rest @ezpz

total workout time: 1:22:00 with between lift breaks due to #cardiohno!

200 seemed super hard. still having hip flexor issues. No more running for now
95 also seemed super hard. I dropped down to 90 and it was super easy. Perhaps I wasn't recovered from Friday's 95x6x3?
Either way M press day will be -10%, not -5%
Deadlifts seemed easy, i may have been too loose though, as now my back is sad.
Not sure what to do about the hip flexors. I may can squats for a bit and throw them in later, or I may just drop the weight stooooopid light. I was planning on adding the running in so I could build up to something for the spring, but I can't if I'm hurt.

I definitely am having the troubles with letting the bar get ahead of me.
When I don't let the bar get ahead of me, the rep is harder. Is that weird?

[augeleven]

GGW W1D2

Bench
155x6x4 30 breaths rest @ezcurlpzcurl

Row bbstyle
125x6x4 1 min rest ezier pzier

Squat
170x6x2 2 mins rest beltless, shoeless, pantsless...

Ez Curl
52.5x5x3 2 mins rest
30x15,12,8 1 min rest

Girls wouldn't sleep tonight. Started my workout around 1am. Saved squats for last in case I wanted to bail due to hip flexors. No problems there, but the weight was maybe a @6 so not surprised. I slept like 10 hours yesterday and took a 3 hour nap today waiting for the girls to finish kicking each other. Winter break unofficially started today, as tomorrow we'll probably just goof off sing some Christmas carols and listen to some cool music.

[hector]

Glad to read that you're benching and that your hip flexors let you squat! And jealous that your winter vacation started!

FWIW, I think squatting without pain at RPE 6 is critical. There were times when I had hip pain, couldn't squat heavy, and so I didn't squat at all. In retrospect, this was a huge mistake. I would have been much smarter squatting whatever I could without pain, as you are.

[augeleven]

I'm at work now, but as an activity teacher, I'm mostly crowd control today. I had a student give me a present. I have received two presents in 10 years. It was a CD of Vivaldi's seasons. Super sweet gesture. Good kid.

[Wilhelm]

Hot for teacher.


J/k.
You clearly deserve more presents though.

[augeleven]

@Wilhelm I definitely don't need presents from my students, especially condsidering I service poor families. A high five is generally more than enough.

GGW
W1D3

Press
85x6x3 1,3 mins rest

ETA
Weighted Chins
215+15=230x3x6 E2MOM

Will do the rest tonight

Done while washing dishes. I'm on winter break with the girls, who kindly waited until after I was down to get their 4th ear infection since September. The wife says her friends are talking about how pediatric chiropractors have some kind of voodoo fix for chronic ear infections. I'm not a big fan of chiropractors, but I'm also not a big fan of surgery for a 2 year old, or long term hearing damage and the concomitant learning issues.

[augeleven]

...meanwhile

GGW W1D3 cont.

Squat
185x6x3 2 mins rest stretched flexors in between sets

Deadlift
325x1
265x6 seems way too easy for a heavy day, but GGW...

My lower back started aching right before I started my deadlifts. It's like it knew what was next.
The In-laws showed up semi-unexpectedly. I knew they'd be coming sometime this weekend, but we got the call as they were leaving RI. It would have been enough time if we didn't already have plans to do the Skylands Lights Display. Oh well. I hope I got all the vomit and norovirus germs.
The girls have been sleeping in the guest room. So I put the nursery back together around 9pm. The little one (she turns 2 tomorrow) decides to rappel out of the crib, so I turned the crib into a big girl bed.

[augeleven]

Xmas!

GGW W2D1

Squat - H
215x5x4 5 mins rest

Press - M
90x5x3 3 mins rest

Deadlift - M
245x5x3 w/ 2" deficit 6 mins rest

Squats and presses were done while roasting a lamb leg and veggies n stuff. Deads we're done after dinner. All the toys, nobody noticed I kept disappearing for 2 mins at a time.

Switched medium press to Monday and am trying deficit deads with the recommended -10%1rm instead of the -5% I used last week. Not sure if I like them, but I noticed some troubling form issues. I lose what tightness I have on the way down, and I'm square in the set the bar down gingerly camp. I tried quickening the drop on the third set and kept whacking my shins. Fun. I have to go to RI this Friday to see Frozen on Ice. I may try to do Friday's workout on Thursday.

Merry Christmas fellow Exodes, and good for you if you somehow snuck in a workout today...

[augeleven]

12/26
GPPish

NGPUs every 45 seconds
3,3,2,2,2,2,2,2,1,1,1=21 reps in 7:30

Walk/Run
14 minutes 1.1 miles

Keeping the treadmill stuff easy for recovery.
Still bleh. Shoulder is still janky, but China didn't seem to effect it

[augeleven]

12/27
GGW W2D2

Squat
185x5x2 2 mins rest

Bench
165x5x4 2 mins rest

Row
135x6x4 2 mins rest

EZ curl
55x5x3 2mins rest
30x15,8,7 1 min rest

Total time was 57 minutes.

I'm going to start limiting the curl amrap sets to 12. When the first 2 sets reach 12 I'll bump the weight.
Shoulder is feeling slightly better. I think it's the fully supinated chins. Not sure when day 3 will happen: either tomorrow afternoon or late saturday night.

I spent some of my precious winter break time adding all of my old logs into a spreadsheet, so I can analyze where I've been going wrong.