Tip Toeing in my Vibrams

[Renascent]

(8.28.2020)
LB Squat
135 x 10
185 x 10
225 x 10
275 x 8
325 x 1
315 x 3 x 5

Bulgarian Split Squats
45 x 8 x 2

Not much of a workout; trying to get the ball rolling after a four-day break. Can't fully blame the uncertainty of the hurricane; felt as though I just needed a break, and to shore up other loose ends.

Sadly, it never feels like the missed workouts are to blame for the lost progress. Some days I got about half of my normal protein intake, and very few calories. Hardly any water. Got spooked when I put on my work pants this morning and they felt loose.

Squats weren't pretty, but they felt really light -- until I added the third plate. Then it felt like I hit a fucking wall.

Still wet outside, and I wasn't in the mood to snatch-grip my deadlifts, so I'm hoping it's drier in the morning, so I can (attempt to) pull heavy.

May need to implement some sort of "squat err'day" regimen for a time. My squats always tank first when I decide to fuck off for a bit.

I played a shit-ton of Metal Gear Solid V. Was fun.

[Renascent]

(8.29.2020 -- Morning)
Deadlift
225 x 6
315 x 6
365x 6
405 x 5
425 x 3 x 3

RDLs
225 x 6
265 x 8 x 3
245 x 8

Standing Dumbbell Calf Raises
150 x 20 x 3
130 x 15

Hanging Leg Raise
12 x 2

Seated Barbell Calf Raises
225 x 25 x 3

[Renascent]

(8.29.2020 -- Evening)
Barbell Hip Thrusts
185 x 10
225 x 10 x 2
275 x 10 (don't remember if I did a second set here)
315 x 6 x 3

Nordic Curls
12 x 4

Cable Abduction (as superset with above)
10 x 10 x 2
15 x 8 x 2

Cable Adduction
15 x 12 x 3

Landmine 180 (as superset with above)
35 x 10 x 2 (per side)

Side Planks
12 x 2 per side

Bronwen Blunts
40 x 15 x 2

Dumbbell Pullovers
65 x 8 x 3

Probably a bad idea to fool with these before a bench day, but I'm getting the feeling that my serrati might be responding to these positively, strength-wise.

A few weeks ago, I considered reintroducing plate raises back into circulation, but the movement seems too similar to a pullover. When I got all my equipment three weeks after the gyms closed, I had to work through a few pains that cropped up between suddenly working from a laptop and not moving around much. Plate raises took care of some brachial shit I was nursing -- possibly related to scapular winging.

I thought the sudden relief was due to the upper trap "elevating" the shoulder blade, but it may have been that I was also using the serratus as it was intended. I dunno...

Neck wrap's on the way. No idea when it will get here, but it might be time to scour a few boxing forums.

[Renascent]

(8.30.2020 -- Morning)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 6
285 x 3 x 2
295 x 2
305 x 1
275 x 3 x 2
265 x 4
225 x 5

Pendlay Rows
185 x 6 x 4

Barbell Rows (alternating supinated/pronated grip each set)
165 x 10 x 4
155 x 10, 10, 8

(Afternoon)
Face Pulls
45 x 15 x 4
40 x 15 x 4

Cable Crunch
65 x 20 x 3

Landmine 180
35 x 10 x 2 per side
45 x 8 per side

I intended to do an evening session, to get lats and hip flexors humming, but after running some errands, I ended up talking with Wifey and locking up for the night early.

Today was a fucking hoot. I wish every workout could be like this one. I was tempted to try for 315 on bench again today, but discretion is the better part of wisdom or something. (Re)pinched some shit between my scalenes, but no matter; I know what needs to be done to alleviate this.

Hoping the same gusto is around tomorrow. My neck wrap should be in my hands by Tuesday. The climb starts anew.

[Renascent]

(8.31.2020)
OHP
135 X 9
155 X 5 X 3
165 X 3 X 3

Yazmin Press
115 x 11
125 x 9, 8, 8
135 x 3
145 x 2

Weighted Pull Ups
20 x 9 x 3

Cable Lateral Raises
10 x 15, 15, 10

Called it early today. Couldn't maintain any momentum, so I did what I could between work today. Shitty work day too.

Dealing with some weird tension headache shit that I suspect is related to muscles in my neck being stretched across nerves. Damned neck wrap is waiting at the post office for me. I'll need to make time for that, as well as the stuff I skipped today.

Some peroneal nerve shit seems to be clearing up, and I think the credit should go to the standing calf raises. Poor gastros were dying a slow death since March, but I guess calf raises are good for something. Here's hoping I get similar result with the neck exercises.

[Renascent]

(9.1.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
315 x 4 x 3
325 x 3 x 2

Confession: I popped an Excedrin before leaving work to minimize any bullshit. Didn't go as badly as I thought, but I don't think the Excedrin did anything.

Seemed to get butterflies before each set. I'm afraid my bench might surpass my squat someday.

Deadlift
225 x 7
315 x 7
365 x 7
405 x 5
425 x 3
445 x 2 x 2

Bulgarian Split Squats
45 (per side) x 8 x 2

These create a nice tingle under my butt cheeks. I think I enjoy it.

Weighted Chin Tucks
20 x 20 x 2

Weighted Lateral Neck Flexion
10 x 20 x 2

Checked my PO Box, and there was no neck wrap. No pickup notice, no nothing. And since I don't get off work until after the counter is closed, I won't get the damn thing until Saturday.

Bronwens
45 x 15 x 2

Standing Dumbbell Calf Raises
90 x 15 x 1*

*This was just an experiment. I wanted to put the half roller I bought to good use, but the height is too steep. I put it against the edge of the stall mat, stood on the mat side, and it was practically perfect for getting a good stretch at the bottom of the movement. Might use this configuration tomorrow.

Thought I'd have time to make up the shit I skipped yesterday (lol). I did, however, do more than I've been able to pull off on squat days lately. Had to break out the lantern to finish up.

The parish is allowing (requiring) schoolchildren up to fifth grade to return to in-person classes for two days a week. I think I should expect to be back in the office for five days a week soon. Yay for rotel potlucks and flagrant Jesus-mongering.

My little isolationist/introvert wonderland is under fire.

[Renascent]

(9.2.2020 -- Morning)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 9
255 x 7 (PR)
285 x 3 x 2
295 x 2 (bar stalled in the middle of the second rep, did not dip though)
275 x 3
245 x 5
225 x 5

Pendlay Rows
185 x 6 x 5

Barbell Rows
165 x 9 x 2
155 x 10, 10, 8, 8

RDLs
225 x 6
265 x 8 x 3
275 x 5

(Evening)
Nordic Curls
12 x 4

Standing Dumbbell Calf Raises
150 x 20 x 3
130 x 15

Barbell Hip Thrusts
185 x 10
225 x 10
275 x 10
315 x 6 x 3

Rushed through these.

Dumbbell Pullovers
65 x 10 x 3

Bronwens
45 x 15, 12, 10

[Wilhelm]

Well, that's a full day.

Nice work on your bench.

[Renascent]

Well, that's a full day.

Nice work on your bench.

Thanks!

Had a little more planned, but the damned moon started coming up...

[Renascent]

(9.3.2020)
OHP
135 X 10
155 X 5 x 2
165 x 3
175 x 2 x 2
165 x 3
155 x 4

Weighted Pull Ups
20 x 9, 9, 9, 6

Weighted Chin Ups
35 x 6 x 4

Yazmin Press
115 x 11
125 x 8, 7, 7
135 x 5, 4

Cable Lateral Raises
10 x 12 x 3

Hang Clean High Pull
175 x 10 x 3

Standing Dumbbell Curl
35 x 11 x 2

Seated Incline Dumbbell Curl
25 x 12 x 2

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5

Overhead Tricep Rope Extensions
60 x 10, 10, 9, 9

Rope Pushdowns
60 x 12 x 4

Cable Crunch
60 x 20 x 2

Landmine Rows
130 x 10 x 2

[Renascent]

(9.4.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
315 x 3
325 x 2
335 x 2
345 x 2
355 x 1
365 x 1
335 x 2
325 x 2

Deadlifts
225x 6
315 x 6
365 x 6
405 x 4
425 x 3 x 2

Face Pulls
45 x 15 x 3

Either it's getting dark earlier, or I am not fully aware of how much later I am starting on days when I have to go into the office. Not sure how I am going to get the degree of volume I've thrived in when work gets back to normal.

[Renascent]

(9.6.2020)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5 x 2
285 x 3 x 2
285 x 2 x 2 (bumped the J-hook on the way up during the second rep of the first set)
255 x 4
235 x 5

RDLs
225 x 6
265 x 8 x 3
245 x 6

Nordic Curls
12 x 4

Standing Dumbbell Calf Raises
150 x 20, 20, 16, 16

Seated Barbell Calf Raises
225 x 25 x 3

Barbell Hip Thrusts
225 x 12 x 3
275 x 12 x 2

Glute Kickbacks
25 x 12 x 2

[dw]

I really love the look of these gonzo high volume workouts. I can see myself working up to something like this.

[Renascent]

I really love the look of these gonzo high volume workouts. I can see myself working up to something like this.

They wound up this way as I gradually uncovered weaknesses and/or imbalances when I first started working out.

There's still a little bro-voice in my head that keeps me leaning towards a bodybuilding approach, but generally all of my accessory stuff is in service to the main lifts.

[dw]

I really love the look of these gonzo high volume workouts. I can see myself working up to something like this.

They wound up this way as I gradually uncovered weaknesses and/or imbalances when I first started working out.

There's still a little bro-voice in my head that keeps me leaning towards a bodybuilding approach, but generally all of my accessory stuff is in service to the main lifts.

I like the idea of getting relatively easy gains wherever you can and figuring it will all play a role somehow. Even progress that doesn't directly contribute to the main lifts may contribute to secondary lifts and make those more efficient stressors for the main lifts. (Personally I think shrugs may have helped my upper back work a little which may have helped my DL.)

[Renascent]

(9.7.2020 -- Morning)
OHP (A1)
135 X 9
155 x 5 x 2
165 x 3 x 3
175 x 2
155 x 5

Weighted Pull Ups (A2)
20 x 10 x 2
25 x 8 x 2

Yazmin Press (B1)
115 x 10
125 x 8 x 3
135 x 5 x 2

(Noon)
Rope Pushdowns (A1)
60 x 12 x 2
65 x 12 x 2

Overhead Tricep Rope Extensions (A2)
60 x 10 x 2
65 x 9 x

Snatch Grip High Pulls (A3)
155 x 5
165 x 5
175 x 1*, 4 (*false start due to misload)

Hang Clean High Pulls (B1)
175 x 10 x 3

Weighted Chin Ups (B2)
35 x 7 x 2
45 x 7 x 2

Pendlay Rows (C1)
185 x 6 x 6

(Late Afternoon)
Barbell Rows (A1)
155 x 12, 12, 10, 10

Straight-Arm Pulldowns (A2)
70 x 15 x 3

Cable Crunch (B1)
70 x 15 x 3

Landmine 180s (B2)
35 x 10 x 2 (per side)

Face Pulls (C1)
40 x 15 x 4

Chin Tucks (w/ 5 lb neck wrap) (C2)
20 x 2

Neck Extensions (w/ 5 lb neck wrap) (C3)
20 x 2

Bronwens (D1)
40 x 18, 16
35 x 12

Moral of the story is don't skip rows on bench day. Started out strong, but fucking hell it got rough later on.

Played with the neck wrap. Feels heavier than five pounds in my hand, but lighter on my head. Gonna play with it tonight to figure out what I should be doing for rotation work.

[Renascent]

I really love the look of these gonzo high volume workouts. I can see myself working up to something like this.

They wound up this way as I gradually uncovered weaknesses and/or imbalances when I first started working out.

There's still a little bro-voice in my head that keeps me leaning towards a bodybuilding approach, but generally all of my accessory stuff is in service to the main lifts.

I like the idea of getting relatively easy gains wherever you can and figuring it will all play a role somehow. Even progress that doesn't directly contribute to the main lifts may contribute to secondary lifts and make those more efficient stressors for the main lifts. (Personally I think shrugs may have helped my upper back work a little which may have helped my DL.)

Agreed. I can usually attribute breaking plateaus to (sometimes obscure) accessory work.

I never liked shrugs, though I'm been tempted to try them again for the sake of variety.

[Renascent]

(9.8.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
325 x 3 x 3 (Good Morning! And again, and again...)
335 x 2 x 3
315 x 2 (hit the goddamned safeties by accident)

Deadlift
225 x 6
315 x 6
365 x 6
405 x 5
425 x 3 x 2
435 x 2

Getting annoyed with having to rush my deadlifts to beat the dark. I want my old work hours back; the rest of the state is jonesing for football, so I suspect we'll be entering Phase 3 soon, and I might still be stuck with getting off at 5.

Low Pulley Face Pulls
45 x 15 x 4

Seated Barbell Calf Raises
225 x 25 x 3

Bulgarian Split Squats
45 (per side) x 8 x 2

Incline Seated Dumbbell Curls
25 x 12 x 2

Standing Dumbbell Curls
35 x 10, 8, 6

Not sure if I was even getting full ROM with these. Loving the new dumbbells, but they're a bit unwieldy where curls are concerned. I did something that more closely resembled a hammer curl just to clear the side of my body.

Weighted Lying Leg Raises (Bronwen Blunts 2.0?)
10 x 12 x 2

Just an experiment, but I like. Toying with some theories led me to consider if I should try to exclude rectus femorus to ensure more emphasis on the iliopsoas. Still can't keep my lumbar flat on the ground, but practice makes perfect. I might actually have a reason to keep at leg raises now.

I've always liked the hanging variation, but I can never tell if I'm using (too much) waist flexion.

...

Considering buying ankle straps for the Spud Pulley. The fucker looks grungy as hell after 5 months, but it's given me so much. Only thing I don't really care for is the hamstring attachment.

[Renascent]

(9.9.2020)
Good Mornings
135 x 10
155 x 8
175 x 7 x 2
185 x 5

Weighted Roman Chair Situps
35 x 12 x 4

Nordic Curls
12 x 4

Standing Dumbbell Calf Raises
130 x 20, 20, 20, 15

Barbell Hip Thrusts
225 x 12 x 3
275 x 10 x 2

(Evening)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5
285 x 3 x 2 (failed 3rd rep of first set)
275 x 2 x 2
225 x 7 x 2

Barbell Rows
155 x 12 x 3
155 x 10 x 2

Called a compromise on these rows. I do not like doing bent-over rows the day before squats, and I'd already done them on Monday because I fell behind on Sunday. If I can squeeze in the remaining sets tomorrow morning, that'd be awesome, and I won't fall behind again, and I won't be stuck doing them tomorrow night.

Overall, I'm feeling spent; crammed way too much shit into Monday, and finished late yesterday to catch up and try to get ahead on today. Forearms and lats were on fire during the bench press, IT bands were going apeshit yesterday after squats. Had to break out the banded clamshells last night.

Wasn't surprised at the bench fail today, and didn't even bother to try grinding it out. Might skip traps tomorrow, and move it to the weekend. Might wait till Saturday to deadlift; been itching to snatch-grip again for some reason, and it is supposed to rain.

[Renascent]

(9.10.2020)
(Morning)
Barbell Rows
155 x 10 x 4

(Evening)
OHP
135 x 9
155 x 5 x 2
165 x 4, 3, 2
175 x 1
155 x 3 x 2

Weighted Pull Ups
20 x 9
25 x 8
30 x 7
35 x 6

Cable Lateral Raises
10 x 12 x 3

Yazmin Press
115 x 10
125 x 8, 7, 7
135 x 4, 4
145 x 3

Weighted Chin Ups
35 x 7, 7
40 x 6
45 x 5

Landmine Rows
130 x 12 x 4

Straight Arm Pulldowns
70 x 15, 15, 15, 12

Landmine 180s
35 x 10 x 2 (per side)

Incline Seated Dumbbell Curls
25 x 12 x 2

Face Pulls
40 x 15 x 4

Standing Dumbbell Curls
35 x 8, 8, 7, 6

Bronwens
45 x 15, 12

Managed to roll out of bed early enough to finish up yesterday's rows. The state is officially entering "Phase 3" of COVID-19 lockdown tomorrow (whatever that means). I guess I can deal with the normal week in the office, but my work capacity might wind up in the shitter. And I look forward to getting off at the usual time -- early darkness and losing a half hour in the afternoon is throwing me off.

Need to get up early and get triceps out of way. Hoping whatever I do doesn't jinx my squats. Always hated the idea of a planned deload week, but I totally get why people do it -- especially right now.

And my forearms are fucking angry. Might be time to break out the wrist rollers.