The Flywheel Effect

[Clearwater47]

Hatfield Squat: 205 pounds x 8 reps

SSB Calf Raise: 285 pounds x 18/16 reps
Decline Crunch: Bodyweight x 16/16 reps

Bench Press: 145 pounds - 3 sets x 8 reps
Pullup: Bodyweight - 3 sets x 8 reps

Planned to do a set of standard SSB Squats, but once I completed the 3rd rep it was very clear I wouldn't make it to my goal of 8 so I did the remaining 5 reps as Hatfield Squats. I think I'll just stick with them in this slot moving forward.

I really struggles on the calf and ab work and did fewer sets and reps than I had done last time.
Bench and Pullups on the other hand were really good and I hit all reps without any need to grind after coming up a few reps short on each of them last time around.

I'm feeling about 95% recovered now, and should be able to stick to a consistent lifting schedule again.

Furnace should finally get fixed tomorrow after being out of commission for more than a week. This will be good for everything except the bank account...but I'll be glad when it's back up and running.

[Clearwater47]

Front Squat: 135 pounds x 6/7/8
Donkey Calf Raise: 120 pounds - 2 sets x 20 reps

Cambered Bar Bench Press: 130 pounds x 10/10/7
Lat Pulldown - Wide Grip: 70 pounds - 3 sets x 10 reps

I struggled with the setup on Front Squats today. On each of the first 2 sets I bumped the safety bars and it threw me off. Lowered them for the final set and hit my rep goal.
On bench, I had some pain in my hand after the second set so I did a narrower grip on the final set, which made it quite a bit harder - that's the reason for the big rep drop-off.

[Clearwater47]

Conventional Deadlift: 355 pounds x 2/4 reps

Pin (Chin Height) Overhead Press: 110 pounds x 8/6/6 reps
Hammer Curl: 42.5 pounds 3 sets x 12 reps

Lateral Raise: 15 pounds - 3 sets x 12 reps
Cable Crunch: 65 pounds - 3 sets x 20 reps

Struggled with Deads today. Oddly, it was a grip issue. Even though I was using straps my grip was slipping. I'd put on hand lotion a bit earlier, and even after washing my hands they were slippery. Both sets ended when I felt my hands were going to slip off the bar. I was frustrated enough after the second attempt that I didn't even want to try a third time. I'll give this same weight another go next week.

Made progress on the other lifts, adding either more reps or sets on everything.

[Clearwater47]

Single Leg Extension: 70 pounds - 3 sets x 12 reps
Single Leg Cable Curl: 30 pounds - 3 sets x 12 reps

Lu Raise: 12.5's x 12/12/10 reps
Skiers: 12.5's - 3 sets x 12 reps

Short session today. Just wanted to get in some lower body isolations and some light shoulder work. Mission accomplished.

[Clearwater47]

Stiff Legged Deadlift: 295 pounds x 10 reps
Seated DB Overhead Press: 42.5's - 2 sets x 10 reps
Cable Overhead Triceps Extension: 25 pounds - 2 sets x 10 reps

Been really struggling to get workouts in for a variety of reasons. I almost skipped again today. Had less than 30 minutes to try to fit something in. Pretty happy with what I got done in that time.
Deads were pretty easy from a strength standpoint, but left me very winded. Video of it is below.

[Clearwater47]

Hatfield Squat: 305 pounds x 3 reps

SSB Calf Raise: 285 pounds x 20/16 reps
Decline Crunch: Bodyweight x 20/20 reps

Floor Press: 165 pounds x 3 reps

Third rep slowed a bit on squats, but it was probably only around a 7-8 RPE. The additional stability/support on Hatfield squats makes such a big difference. I never realized how much my depth was affected by balance/stability rather that just flexibility.

The Calf and Ab work HURT.

Floor Press was around an 8 RPE but I didn't want to push it any further because I had a little bit of discomfort in my left elbow come back today. I also skipped the pullup I had scheduled for this reason. Well...I did 4 or 5 pullups I think, but decided to call it off there.

Here's video of the squats:

[Clearwater47]

Front Squat: 135 pounds x 8/7
Donkey Calf Raise: 130 pounds - 2 sets x 20 reps

Cambered Bar Bench Press: 135 pounds x 10/8
Lat Pulldown - Wide Grip: 75 pounds - 3 sets x 10 reps

Had a sick boy at home this weekend and spent multiple hours on Saturday just carrying him around because if I tried to sit down or put him down he'd start screaming 'help me'... Biceps are still sore now. Back got pretty fatigued as well. So that was my workout for the weekend, lol.

Really wasn't feeling up to lifting today, but did it anyway and it was fine once I got going (like it always).

Think I'm going to need to swap out Front Squats for something else because I just can't get the bar to be stable enough and I'm afraid I'm going to hurt a wrist or an elbow. I've used every known grip and am still struggling. I may just change to High Bar Squat, but maybe I'll change my mind and give them another try.

Kind of plateaued on bench, probably due my lack of consistency lately. Again - not sure if I'll swap it out for something else, or give it one more week.

[Clearwater47]

Conventional Deadlift: 355 pounds x 8 reps
Hammer Curl: 45 pounds - 3 sets x 12 reps
Lateral Raise: 15 pounds - 3 sets x 12 reps
Cable Crunch: 65 pounds - 3 sets x 20 reps

Really happy to hit a set of 8 on deads today. I doubt I could've completed another rep.
Was supposed to have done overhead pressing but I cut it out because my shoulder did not feel right even on the warmup sets.

[Clearwater47]

Hatfield Squat: 245 pounds x 8 reps
SSB Calf Raise: 285 pounds x 20 reps

Floor Press: 135 pounds - 2 sets x 8 reps
Barbell Row: 135 pounds - 2 sets x 8 reps

Cable Overhead Triceps Extension: 20 pounds - 2 sets x 12 reps
Incline Bicep Curl: 25 pounds - 2 sets x 12 reps

I ended up not doing a full workout tonight because it's getting late and I need sleep, but still got some decent work in.
Squats were harder than I thought they'd be and I would've needed 10 minutes to fully recover, so I just did the 1 set and moved on.

Floor Press and Rows were quite easy. It was probably too light, but I'm not mad about it.

[Clearwater47]

Stiff Legged Deadlift: 295 pounds - 2 sets x 8 reps
Single Leg Extension: 75 pounds - 3 sets x 12 reps

Ring Push Up: 3 sets x 10 reps
Wide Grip Lat Pulldown: 75 pounds - 3 sets x 12 reps

Side Plank w/Leg Raise: 2 sets x 10 reps
Side Lateral: 10 pounds - 2 sets x 10 reps

Good session today. the last 2 exercises were pretty awkward. I won't do the plank/leg raise again because I don't seem strong enough in that position to do them properly. Tried two different lateral raise variations - lying side laterals and cable laterals. I like both better than the standard lateral raises I've been doing. Probably like the cable best, but the resistance is too much (something got bent or misaligned when I moved and there's a fair amount of resistance - I'd guess around 15 pounds - even without any weight added). The lying laterals felt weird, but I think I just need to figure out how to position by body comfortably. I'll probably stick with those.

[Clearwater47]

Walking Lunge: 20 pounds - 2 sets x 12 reps
Incline Fly Press: 20 pounds - 2 sets x 12 reps
Skiers 10 pounds - 2 sets x 12 reps

Since I've been struggling to get in workouts more than 2 or 3 times per week in recent months I've made some changes to my programming. Nothing major, just adjusting volumes for the most part. I'm increasing volume per workout by 20-30% under the assumption that I'll lift every other day. I then have what I guess I'll call "Accessory Days". When I'm able to workout 2 days in a row the second day will be an Accessory Day.

These Accessory days are relatively low volume and use low fatigue exercises. Their only purpose is to slightly increase weekly volume. If I don't do any Accessory days in a given week I should still have enough volume programmed to at least maintain strength levels. And I don't think these days should have any real noticeable impact on fatigue.

This workout was fast and pretty easy, only taking about 15 minutes to complete. Over time I may make it more difficult by adding weight or pushing closer to failure, but didn't want start out by pushing too far given how infrequently I've been lifting. I'm hoping I'll be able to lift tomorrow so I can see if lifting 3 days in a row (or maybe more) might be viable.

[Clearwater47]

Overhead Press: 125 pounds x 1 rep
DB Row: 60 pounds - 3 sets x 12 reps
Happy with the OHP. Matched my PR and I've not been doing much overhead pressing.

High Bar Squat: 185 pounds x 5, 6 reps
Single Leg Curl: 50 pounds - 2 sets x 12 reps
Probably could've done another rep or two on the squat sets, but was starting to feel some form breakdown.

Behind the Neck Press: 45 pounds - 3 sets x 12 reps
Concentration Curl: 25 pounds - 3 sets x 12 reps
Started very light on the Behind the Neck presses and I'll increase this one slowly.

[Clearwater47]

Conventional Deadlift: 415 pounds x 1 rep
Romanian Deadlift: 225 pounds x 10 reps

Larsen Press: 115 pounds - 3 sets x 10 reps
Cable Row: 90 pounds - 3 sets x 12 reps

Started this workout on Wednesday and finally finished it today, lmao! I only had time to do the Conventional single and then my son decided he was ready to go back upstairs. That's just how it goes sometimes...

That Conv Dead matched my PR and moved VERY well. No doubt I had at least another 10 pounds, maybe more.
On the RDLs I extended the weight out away from my legs to make it harder. It felt great that way - felt like it put more demand on my hamstrings.

Everything aside from the conv dead was done with pretty light weight because I'm hoping to get in another session tomorrow so I didn't want to destroy myself today.

[Clearwater47]

Hatfield Squat: 245 pounds - 2 sets x 8 reps

Floor Press: 135 pounds - 3 sets x 8 reps
Barbell Row: 135 pounds - 3 sets x 8 reps

Cable Overhead Triceps Extension: 22.5 pounds - 3 sets x 12 reps
Incline Bicep Curl: 25 pounds - 3 sets x 12 reps

Added either weight or volume to everything compared to the last time I did this workout. I'll increase weight on everything next time, except for the squat where I'll try to add a third set before increasing weight.

[Clearwater47]

Stiff Legged Deadlift: 305 pounds - 3 sets x 8 reps
Felt strong on these today. It was 10 more pounds and 1 more set than last time.

Single Leg Extension: 80 pounds - 2 sets x 12 reps
Strong on these today as well. Feels like there's still some room for weight increases before I get close to plateauing.

Ring Push Up: 2 sets x 10 reps
For now I'm progressing this by lowering the rings closer to the floor by an inch or two each time. I'd guess I'm about 8-10 inches from the floor right now. Eventually I'll start adding weight.

Wide Grip Lat Pulldown: 80 pounds - 3 sets x 12 reps
Getting close-ish to maxing out on this. It's only 80 pounds added, but I'm nearly to the point that I'm lifting myself off the bench when doing reps. I know how I can secure my legs in place but I get too lazy to set it up most of the time...

Leaning Lateral Raise: 10 pounds - 2 sets x 10 reps
Really liking the angled/leaning lateral raises I started doing last time I did this workout. They give a better stretch at the bottom and I don't feel any discomfort as I get closer to the top of the range of motion. Plus they just feel more natural for some reason.


I kind of regret doing the 3rd set of deads because although they felt good and I still had plenty of energy to continue with the workout, I simply ran short on time and ended up cutting a set off of each of the remaining exercises, and eliminating the Ab work I had programmed. In retrospect I wish I'd have stopped at 2 sets and got in some more accessory work, but I didn't anticipate needing to cut the workout short. Still happy with the session.

[Clearwater47]

Incline Press - 30 Degree: 165 pounds x 1 rep
This was a near max today. 10 pounds short of my PR but I'm not mad about it.

High Bar Squat: 185 pounds x 6/2/1 reps
Used a close stance for the first set and it wrecked me (just not used to this and my legs were like Jello). It took about 20 minutes before I was ready for another set. It was too long and I had cooled down - had some discomfort in my knee so I stopped after 2 reps. Stretched a bit and tried again and I didn't have any pain but I almost fell over. Figured that was a good place to end, lol. I know I've mentioned this before, but I think it bears repeating that I've always struggled with doing anything other than low rep work on squats. I can do higher rep deads without any issues at all, but my body just seems to reject this kind of approach when it comes to squats. Some of my best progress has been with heavy singles and doubles, but for some reason I just keep trying to do higher rep stuff despite my complete lack of success with it. At some point maybe I'll take the hint and lower my rep range. We'll see...

DB Row: 65 pounds - 3 sets x 12 reps
Single Leg Curl: 55 pounds x 11/10 reps
Was still feeling the effect from the squats and I'm sure this affected the curls, but still not bad. Rows were pretty easy.

Behind the Neck Press: 50 pounds - 3 sets x 12 reps
Shrug Curl: 30 pounds - 3 sets x 12 reps
Not sure what to call the last exercise. I had Concentration Curls planned for today, but realized that they've never felt right, and they irritate my elbows. I have this issue with EVERY biceps exercise. Hammer Curls are the only one that I've been able to do relatively consistently without irritating my joints. I just started messing around with DB's today to see if I could come up with a movement that would work my biceps without irritating my elbows. I came up with something that's very much like a DB Shrug, except adding in a curling motion. I stood with the DB's at my side, palms facing inward toward my body. Then lifted the DB's upward as if they were on a rail. Elbows extended out away from my body sideways as the DB traveled upward. Felt real nice. I may try doing these for a few weeks.

[DCR]

I know I've mentioned this before, but I think it bears repeating that I've always struggled with doing anything other than low rep work on squats. I can do higher rep deads without any issues at all, but my body just seems to reject this kind of approach when it comes to squats. Some of my best progress has been with heavy singles and doubles, but for some reason I just keep trying to do higher rep stuff despite my complete lack of success with it. At some point maybe I'll take the hint and lower my rep range. We'll see...

You and I are opposites in terms of what works for us, but the same continously pushing the approach that doesn’t work. I guarantee that we’re both much smarter than this outside of the gym.

[Clearwater47]

I guarantee that we’re both much smarter than this outside of the gym.

Yeah, for sure!
There is some logic behind sticking with something that's not working at the moment, because the body does often adapt over time. But it becomes problematic when you run into the same roadblock repeatedly over the course of years and it never budges at all. It really should sink into someone's brain that they should probably try something different, even if their skull is abnormally thick, lol. But nope - I just keep bumping into that road block and expecting it to move...



Anyway, this right here is one of the main reasons why I keep up with logging my workouts. Sometimes typing stuff out and reading it back to yourself or getting feedback on it from others helps these realizations sink in a bit more.
So I guess now I just need to stop attempting to do squats in rep ranges that I know my body doesn't adapt to... Going to update my programming now.

[Clearwater47]

Single Leg Extension: 85 pounds - 2 sets x 12 reps
Cable Single Leg Curl: 35 pounds - 2 sets x 12 reps

Lu Raise: 12.5's - 2 sets x 12 reps
Skiers: 15's - 2 sets x 12 reps
DB Shrug Curl: 30's - 2 sets x 12 reps

Golng to my in-laws this evening to celebrate Vietnamese New Year. Tried to get in a workout that wouldn't zap my energy or make me sweat too much. Mission accomplished there. The Leg Extensions were very close to failure - everything else not so much...

Not sure how much this type of workout helps in the long run, but if nothing else it keeps me in the mindset and habit of lifting even when the situation isn't ideal for it. As they say, consistency is king, don't let optimal get in the way of acceptable, and all that jazz.

[Clearwater47]

Stiff Legged Deadlift: 315 pounds - 2 sets x 8 reps
Seated DB Overhead Press: 45's - 2 sets x 10 reps

Incline DB Curl: 30's - 3 sets x 10 reps
Cable Overhead Triceps Extension: 25 pounds - 3 sets x 10 reps

I was so tired last night I laid down for a nap at about 6PM and didn't wake up until 7AM. So this was definitely the freshest I've felt going into a workout in quite a while.

All exercises were at a weight that felt hard, but was short of failure. I'm probably close to maxing out the rep ranges on all of these. At the very least I'm expecting I'll come up a rep or two short on the 2nd or 3rd sets next time around.

Here's the first set of deads: