Augeleven’s log

[augeleven]

Thanks, you too.

[augeleven]

11/29

Weighted Chins
BW+10x3x5. 3 mins rest
Squat
265x1 paused @8.5-9? For fun
225x5x3 5 mins rest

Ez curls
A bunch. Wasn't really paying attention
I think I accidentally did some db rows too

Saving Deadlifts for tomorrow, as I'm two days ahead an I'm getting my new OPB, so I want have something to do with it

[Wilhelm]

I'm getting my new OPB...

Schuweet!

[augeleven]

No new bar...
so

treadmill run/walk 2mins/2mins for 16 mins

sit ups of bench 2x5
back raises off bench 2x5

I haven't run in almost two months. Slow and steady with this stuff. I want 0 running or ab related doms right now.

[augeleven]

12/2/17

OPB! New Bar Day!

Squats
250x5x2
230x5x2
220x5
tonnage=5900

Press
95x5x3

Deadlift
340x4 PR! straps
305x5 DOH

NGPUs
3 - nope!

Elbows and shoulders have been hurting. My guess is from the weighted chins. no more chins for me, my god why won't i learn? I'm going to hammer curl tomorrow with my new abs/running day. I had a little ab DOMS from those 10 whole decline situps. I'm sure once I get my deadlift up to...

Squats - so I've given up on any kind of caring about sets across. I'm shooting for a top set of 5. Maybe I'll do two, drop 7.5%ish off the bar, more fives. I'm going to try to get 5 sets. Today I was feeling garbage, so that last set was at 220. So kind of like RPE minus all that pesky RPE stuff. My tracking metric will be Heavy day volume as well as top set progression.

Deads - I warmed up by watching Donnie Jr. drop 375 from the hips a couple of times, Then I listened to POTUSA's "We're not going to make it"
I wonder why I only got 4 reps? Doesn't matter, those are my reps and I gently and lovingly place my bar on the ground after each rep.

*

[Wilhelm]

...those are my reps and I gently and lovingly place my bar on the ground after each rep.

I have strong feelings for my OPB.

May you two flourish together.

[augeleven]

12/3

GPP

Treadmill Walk/Run
2min:2minx4 3.1:5.2 - Keeping the time to 16 mins and slowly LP the speeds for a bit

Circuit
2x through - untimed (oops)
Hammer curls x15
Roman Chair Situps x6
Incline supported db rows x10 with a pause
Back raises x6

I'm hoping doing this twice a week isn't too stressful.
I'm going to keep the weights the same and add reps each workout until I can reset and add a 3rd set.

I'm going to do a mock meet during my xmas break, then try to get a cut going and up my neglected gpp.
January and February are looking like I'll need to keep my workouts short and sweet.

[augeleven]

12/4

Light Day All sets ` 2 minutes rest

Squat
303 tempo beltless 185x5x3 Not on my toes. good.

Incline DB Bench
35x10x3 @not s'posed to benching. shhh.

NGPUs
BW+12.5x3x5 last rep w/ 3 count eccentric - chin barely made it over the bar. I may repeat the weight, or I may just throw a paperback in the bag...
BWx4

Listened to the metronome for the entire session. Nice.
Had the the first rehearsal for a month of shows in February and one in DC. It's that Fugazi deconstruction opera I did in September. Most would consider it hipster nonsense, I guess. I'm kind of excited about music for the first time in a bit. Cool.

[hector]

Congrats on the OPB!!!!!
I had one. Loved it!!!

Since you're upgrading your equipment, come to the dark side. Ditch those situps you're doing. Join Shug and I. Join the dark side. Get. . . an ab wheel.

Seriously, they're $10 and will give you the best ab workout you can get. And it will only take 3 minutes.

[augeleven]

@hector
Yeah...
I'm cheap. I tried using a dumbbell handle with some weights though. My elbow were not amused. You've had elbow issues, did they pop up in the wheelies?

This guy right here does the abwheel

*

[augeleven]

12/6
Press
100x5,5,7 last set was maybe RPE 8? Shoulder is officially acting again.

Had to take yesterday out due to sick kid. This time ear infection-girl is vomiting. Vomit-girl is doing fine though. I snuck in presses while cleaning the kitchen. Squats and deadlifts will have to wait for tonight.

In the "People have it worse than you" department, a friend of mine had to take a leave of absence to deal with some major issues with his daughter. I'm helping out by covering for him in a high school musical pit this week. Nothing like walking into the dress rehearsal to read down a show with maybe 4 hours notice. Cortisol City.

That being said, I'm super thankful for everything that is going right, and am super duper thankful that everything going wrong is fixable.

[augeleven]

12/8
Squat
225x1,3

NGPU
BW+12.5x3

not feeling it. hip flexors and elbows are screaming at me. spent the last couple of days cleaning puke and shit. haven' eaten in a couple of days. feeling really burnt out and sick of training. It seems like I can get 3 weeks in and then I get derailed due to sickness. grumble grumble...

[Wilhelm]

Man, beat up and sick at the same time. : (

Hope that pattern cganges for you, Auggie.

[hector]

Yes. Elbow issues, including the elbow issues I had, will prevent you from doing the ab wheel.
If your elbows are recovering then best to avoid the ab wheel.

But when your elbows are healthy again, maybe consider it.

[augeleven]

12/11
back in the saddle

Press
105x5x3, 115x2

Squat
255x4 @9.5
245x4+1 @10 Gave up after 4, changed my mine before I racked it.
235x2 @something is wrong

Deadlift
345x3,1 PR

Hip Flexor pain on my squat warmup. It kind of went away, as in turned into a dull ache. My guess: last week I added 2 sets to heavy and decline situps.
Deadlift went eh. Pretty dizzy after the second try. I haven't been training it too hard, but I'm glad to put that much weight on the bar. My e1rm went down from last time's 340x4, but oh well. If in two weeks I can only hit 355x1, I'll take it. I need a new program, maybe something with a big ole easy volume block, maybe that andy baker annual hlm thingy. Squats would be 200x6x4

[augeleven]

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.

[hector]

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.

I think this is very smart. The gains of slightly higher intensity are outweighed by the longer rest periods, higher risk of injury, psychological toll, etc. Dropping a measure of intensity in order to increase volume seems an awesome deal. I'm doing the same thing in my training right now. Looking forward to seeing how this pans out for both of us.

[Allentown]

Ab wheel: not even once.


I still want to figure out how to work it in. I guess I could probably do it in the living room while watching the kid eat fur clumps off the floor...

[augeleven]

I've done ab circuits with my then 2 year old, planks and fire hydrants and bridges and whatnot. She mimicked me and it kept heer interest way more than watching me lift weights (which scares her, she doesn't like seeing my "mean face").
She loves yoga! We do Cosmic Kids Yoga together, and she is way better than me

*

[augeleven]

fur clumps>older sis's beads
@Allentown