No Colon, Still Rollin' Or: Spite Alone Holds Me Aloft

[tsor]

Friday, December 4, 2020

HB squat: 155 x 5 x 3

Deadlift: 255 x 5

10 min easy cardio

Main focus is keeping my low back under control. Otherwise pretty easy.

Also need to invest in a space heater. Brrr.

[tsor]

Saturday, December 5, 2020

Bench: 185 for 6 doubles, 5 singles

BtN press: 65 x 10 x 5
Chinup negatives: 10 sets of 5

And some band push-downs and dumbbell flys.

Very much a "meh" session.

[tsor]

Been getting lazy about logging lately. Need to do better.

Monday, December 7, 2020

High-bar squat: 165 x 3, 3, 3, 3, 6

Bench: 125 x 10 x 3
Dumbbell row: 60 x 15, 15, 18

Notes: fuck squats, seriously

Tues Dec 8

30 min cardio

Wed Dec 9

Bench: 150 for 10 sets of 5

10 min density block super-set: (trying to keep RPE lowish, <= 7)
OHP: 75 x 6, 5, 5, 5, 5, 4, 4
Chins: 4, 4, 4, 3, 3, 3, 3

DB fly: 15 x 30 x 3
Reverse fly: 15 x 25, 25, 20

Skullcrusher: 55 x 12 x 3
BB curl: 45 x 15, 15, 12

Notes: Pretty good session. Felt surprisingly sore the next day even though I didn't feel like I was pushing very hard.

Thurs Dec 10

Trap-bar deads: 290 x 5 x 5

30 min cardio

Notes: deads felt crappy but doable. It's pretty easy (and thus tempting) to allow form breakdown on these - back rounding, in my case. Really focusing on keeping lower back tight.

[tsor]

Friday, December 11, 2020

Bench: 170 for 10 sets of 3

Dumbbell row: 65 x 12 x 3

Lateral raise: 15 x 20 x 3
Band pulldown: Blue x 30 x 3

Dumbbell skullcrusher: 20 x 30 x 3
Dumbbell curl: 20 x 20 x 3

Notes:
Bench feeling good lately. Not supersetting seems to make it feel a lot easier at least. Funny that.

[tsor]

Sunday, December 13, 2020

Low-bar squat: 175 x 5 x 3

Deadlift: 265 x 5

30 min cardio

Notes:
Switched to low-bar because apparently my body was finding high-bar very baffling. Actually turned out be a decent session. Still a looong way to go, though.

[tsor]

Monday, December 14, 2020

Bench: 187.5 for 5 doubles and 5 singles

Chinups (weighted negatives): +10 x 5 x 5
Dumbbell shoulder press: 20 x 12 x 3

Band pushdowns x a lot
Hammer curls: 20 x 20 x 3

[tsor]

Thursday, December 17, 2020

Bench: 152.5 x 5 x 10

10 minute density block superset ladder-thing:
Chins: 1,2,3,1,2,3,1,2,3,1,2,3,1
OHP: 80 x 1,2,3,1,2,3,1,2,3,1,2,3,1

Friday, December 18, 2020

LB squat: 140 x 10 x 3

Trap-bar deads, touch n' go: 240 x 10 x 3

Girlfriend tested positive for covid and has been feeling like shit for over a week. I didn't bother to get tested myself, but I'm going under the assumption that I got it, since we live together. I haven't felt any different than normal, though. I did feel pretty tired for a few days, but I'm pretty much always tired. That's my secret, Cap.

[tsor]

Sunday, December 20, 2020

Bench: 172.5 for 10 triples

Dumbbell row: 65 x 15 x 3

Lateral raise: 15 x 20 x 3
Band pulldown: green x 12 x 3

Skullcrusher: 50 x 51 rest-paused

Barbell curl: 45 x 37 rest-paused

Monday, December 21, 2020

LB squat: 185 x 5 x 3

Deadlift w/hookgrip: 275 x 5

30 min cardio

[tsor]

Tuesday, December 22, 2020

Bench: 190 for 9 doubles and 2 singles

Chins: 6 sets of 5, and after those got hard, 4 sets of 5 negatives

OHP: 80 x 6 x 3

DB fly: 20 x 25, 25, 20

DB skullcrusher: 25 x 15 x 3

Hammer curl: 25 x 15 x 3

Wednesday, December 23, 2020

LB squat: 145 x 10 x 3

Trap-bar deads, touch n' go: 245 x 10 x 3 (man, these sucked)

[tsor]

Saturday, December 26, 2020

OHP: 85 x 3, 3, 3, 3, 10
Pullups: 5, 3, 3, 3, 3, 3, 3, 3, 3, 3

Bench: 120 x 10 x 3
Paused DB rows: 25 x 20 x 3

DB fly: 20 x 20 x 3
Reverse fly: 20 x 15 x 3

Skullcrusher: 55 x 36 rest-paused

BB curl: 45 x 41 rest-paused

Just felt like doing a press-focused workout, and it went pretty well with the AMRAP set only feeling about RPE 8 at most. Not sure if I'll keep it in the mix going forward, but was a nice departure from bench-focused workouts for the last few weeks.

[tsor]

Sunday, December 27, 2020

LB squat: 195 x 5 x 3

Deadlift: 285 x 5

Squats felt awful, which is par for the course, but deadlifts felt fairly easy.

If I were smart, I'd probably keep or lower the weight on squats and build up more sets/volume, but I am not so smart. Want to be strong!



Seriously, though, they looked fine after reviewing them on camera, and I think I just need to get conditioned to having weight on my back again.

[tsor]

Tuesday, December 29, 2020

Bench: 155 x 5 x 10
Chins: 5, 5, 4, 4, 4, 4, 3, 3, 3, 3

Paused db row: 30 x 20, 16, 16
OHP: 75 x 8 x 3

Lateral raises: 15 x 20, 16, 16
Band pulldown: green x 14 x 3

DB curl: 20 x 20 x 3
Band pushdown: lots

Wednesday, December 30, 2020

LB squat: 150 x 10 x 3

Trap-bar deads, touch n' go: 200 x 10 x 3 (lowered the weight on these significantly; still unpleasant, but not quite as soul crushing)

[tsor]

Friday, January 1, 2021

Bench: 175 for 10 triples

Pullups: 10 triples

Plus dumbbell flys, lateral raises, skullcrushers, and barbell curls as assistance work.

[tsor]

Saturday, January 2, 2021

LB squat: 205 x 5 x 3

Deadlift: 295 x 5

Squats felt easier than they did at 195, so I'm glad I didn't wimp out by not increasing the weight. Granted, my belt was a little tighter today and I ate a lot of birthday cake over the last couple of days, so I'm not sure if I'm actually stronger and not just... fatter.

Hard to believe this is the first time in over a year that I've had over 200 lbs on my back. Still a long way to go.

[tsor]

Sunday, January 3, 2021

Bench: 192.5 for 10 doubles

Pullups: 1 set of 4, 9 sets of 3

DB fly: 25 x 20 x 3

Lateral raise: 15 x 27, 25, 21

Skullcrusher: 60 x 15 x 3

BB curl: 45 x 20 x 3

[tsor]

Tuesday, January 5, 2021

T2 Lower Body

LB squat: 155 x 10 x 3

Trap-bar deads, touch n' go: 205 245 x 10 x 3

Edit: I just realized TBDL was 245 not 205. WTF. I am such a dummy.

[tsor]

Wednesday, January 6, 2021

Bench: 157.5 for 10 sets of 5

Dumbbell rows: 65 x 16 x 3

OHP: 85 x 6 (did one set and then said "fuck it")

Was super tired today. Planned to do more, but just didn't have the energy or motivation.

Thursday

30 min easy cardio

Friday

(First "Average to Savage" workout)

Bench: 150 x 8 x 3 (About 4 RIR; increase to 157.5 next time)

LB Squat: 215 x 3 x 3 (About 5 RIR; increase to 225 next time)

Skullcrusher: 60 x 20, 20, 16

Training has been starting to feel stale and aimless lately, so I've been feeling the need to just follow an established program. I hadn't settled on anything that felt like a good fit until I remembered I purchased Average to Savage last year, and the 6 workouts/week linear progression program seems just right for me right now. Short, high frequency sessions seem to suit me pretty well. Will give it an honest try for a few weeks and reassess.

[tsor]

Saturday, January 9, 2021

Deadlift: 252 x 8 x 3 (~4 RIR, go up to 265 next time)

DB row: 65 x 17, 13, 12
(not really programming the finer details of upper back work; just aiming for an arbitrary rep goal and bumping weight/reps/sets when I can)

BB curl: 50 x 12 x 3

[tsor]

Sunday, January 10, 2021

Bench: 175 x 3 x 3 (~5 RIR; increase to 185)
EZPZ.

HB Squat: 170 x 5 x 3 (~4 RIR; increase to 177.5)
Felt like suck, but looked easier than they felt and am pretty confident I could have hit 4 more decent reps.

DB fly: 25 x 25, 25, 20

[tsor]

Monday, January 11, 2021

DL: 292 x 3 x 3 (~6 RIR; increase to 307)

OHP: 80 x 8 x 3 (~3 RIR; increase to 82.5)

Pullups: BW x 6 x 3