NEW PR!!!

I have to thank Frank for making me go downstairs and work out tonight. I didn't want to, but he gave me "the look" and that's all I needed. It was front squat night and I got a PR of 135lb!!! How on earth I've managed to go up in my front squat, but down in everything else, I don't know. But I'm not arguing about it. We also used tonight as sort of a learning night. Frank's not used to doing front squats and it's been months since I've done them, so we watched some videos and put it to practice. We did the same thing for the SLDL. I'll link to some videos further down. Here's tonight's work:

FRONT SQUATS:

65lb x8

75lb x5

85lb x3

105lb x1

125lb x1

135lb x1

SLDL:

(135lb x6) 2x

ACCESSORIES:

Donkey Kicks / Fire Hydrants:

(10lb x10 / x10) each leg

[10lb (x1 / x5 pulse) 5x / x10] ea leg

••••••••••

Again, these aren't mammoth training sessions but I sure do end up feeling them the next day. We actually missed an entire week of training because of Thanksgiving so it was definitely needed to get back at it today. Happy that we did and as always, we never regret actually getting a session done. I'm also pleased with my PR. it's been quite some time since I hit one. 

Here are the links to the two videos that we used tonight:

How to Perform FRONT SQUATS - Killer Quads Exercise Tutorial - YouTube

Lift With Your BACK : How To Stiff Leg Deadlift - YouTube

No Snappy Title

The program had benching with chains tonight. I was excited because I finally got some old chains to use. Then I got unexcited when I realized it was 2 massive lengths and I couldn't use them. They'll get cut into proper lengths this weekend but in the meantime, I needed to switch things up. So we did max DB bench. I don't have a huge selection of dumb bells, but we made do. Here's what got done:

DB BENCH:

15lb x8

25lb x5

30lb x3

45lb x1

50lb x2

60lb FAIL

45lb x3

O.H. PRESS / PENDLAY ROWS:

(bar x12 / bar x12) 5x

RENEGADE ROWS:

(15lb x10) 3x

DIAMOND PUSHUPS:

(x6) 2x

H.K.R.

(x10) 2x

••••••••••

The diamond pushups are still a work in progress. I watched some technique videos again and tweaked my form. They're still not deep enough, but if I keep at them, they'll get there.

I'm not sure why I did 2 of the 50lb presses, I was only supposed to do 1. I tried the DB benches with the 60lb, but I couldn't get them on my legs to get them in position. I think if they were the flat-bottomed style, I could've done it, but they're the old-school kind that have a screw-on nut to hold the plates on them. It makes them super uncomfortable to rest on your thighs and then kick them up. Oh well. I'm not far off and at least I got 2 of the 50lb! 

All in all, a good night. I know tomorrow is lower body, but I'm not sure exactly what, so I'll have to have just general pre-leg day anxiety 😂.

No Skipping

I said I wouldn't skip today and I didn't. You know, I go by what this conjugate program has for leg day, but it never seems like it's enough. I hope I'm doing it correctly. I actually round up on the weights because sometimes, even though I know they're a percentage of my max, they just seem too light. Anyhow, all that being said, here's what got done:

SQUATS:

(135lb x2 ) 8x

DEADS:

(155lb x2) 4x

ACCESSORIES:

MINI BALL HAMSTRING CURLS:

(x12) 2x

DONKEY KICK / FIRE HYDRANT:

(10lb DB x10 ea leg / x10 ea leg)

••••••••••

I just don't feel like that's enough, but I'm trying to trust the program. I know my hips and hams are very weak, so while these accessories seem like fluff, they actually hit me pretty good. At least I think they do. Look, I may be fooling myself slightly on what I can and cannot do with my lower body. I'm very nervous about stressing my SI joint and horrified with what my knees sound like lately. So, I may be underestimating what I'm capable of doing and I may not be pushing enough. I'm working on that.

With Anger In My Heart

There was something hanging over today. I knew pretty early on that it was going to be an "obstacle" day. Things were going wrong, and work was aggravating and I was not in a good spot mentally. I knew I couldn't skip today because I skipped yesterday. I talked myself out of leg day (which I regret), but now we're officially back onto the proper schedule. Tonight was dynamic bench and it needed to be done but I did it with anger in my heart. I usually don't subscribe to the whole "fueled by anger" thing because it never seems to lead me to fruitful things. Anger tends to make me less focused and less efficient. Tonight, however, the anger that was inside me was a slow-burning fire that kept me chugging and grinding through. Here's what got done:

WARMUP:

65lb bench, 4 second eccentric x10

BENCH:

(105lb x3) 8x

SEATED OVERHEAD:

55lb x5

60lb x5

65lb x5

BAND FACE PULLS:

(Purple band x12) 3x

(Green band x12) 2x

DIAMOND PUSH UPS:

(x6) 5x     Diamond Push Ups For Beginners | Proper Form & Progression - YouTube

CUBAN PRESSES:

(10lb x6) 5x

•••••••••

The diamond pushups were nowhere near deep enough, but it was the first time I've ever done them and they sucked! I guess I was doing them right, but they certainly felt weird. The cuban presses are deliciously evil. 10lbs sounds light, but at the end, when your arms are already exhausted, they will finish you off good and quick. 

So, while I can't say the working out made everything miraculously better, it did allow me the chance to release some frustration. Tomorrow is dynamic leg day, and NO, I WILL NOT SKIP IT.

Up In Arms

We've gotten a little off schedule. We're a day behind. So upper body got pushed to today with close grip max bench being the programed lift. Everything felt good, no complaints, not much to say. Here's what got done:

WARM UPS:

55lb 1.5 reps x10

CLOSE GRIP BENCH:

65lb x8

80lb x5

95lb x3

115lb x1

125lb x1

105lb x3

SEATED OVERHEAD:

(45lb rear x6 / front x6) 5x

BARBELL ROWS:

(55lb x10) 5x

BENCH DIPS:

10x5

••••••••••

As with all my other max lifts, this one is 10lbs off of what I previously was able to lift. I'm not too bothered by it, those 10lbs will come back in no time. Tonight was pretty straightforward. I don't do too many barbell because I don't particularly care for them, which means I probably need to do more of them. I did light weight, but after doing them tonight and watching some more videos on them, I'd really like to get stronger in them. Here's a video from one of my favorite channels, Alan Thrall of Untamed Strength.  How To Barbell Row - YouTube

We've already had dinner. Now it's time for resting and getting ready for legs tomorrow. 

Legs. Need I say More?

     'Twas leg night tonight. I didn't want to do it. That old anxiousness crept back in and I tried to give myself every excuse not to do it. But I went downstairs and figured I'd at least attempt it. I started with the squats and wasn't feeling it at all, but I kept pushing. I'm glad I did because it was a good session. Frank did excellent and has made some simply awesome improvements. Losing that weight has made a world of difference in how he's able to move. As always, he makes me proud. Even I've seen some personal improvements. The split squats were less of a struggle than they have been in the recent past and that alone made me happy. Here's what got done tonight:

BACK SQUATS:

(115lb x2) 10x

DEADLIFTS:

(135lb x2) 5x

SPLIT SQUATS:

(30lb total x10 ea leg) 3x

FINISHER:

(squat / lunge pulse ea leg) 10x. Here's a video to show you how to do  it. In this video, she does a squat pulse, we just did a paused squat. Lunge Pulse + Squat Pulse - YouTube

••••••••••

We're already feeling it so I'm sure the next couple of days are going to be grrrrreeeeeaaat. We'll be feeling these legs for days.

Welp, the steaks are almost done, so I'm going to fuel up and rest.

Pose Like A Warrior

I skipped yesterday's training. Instead of just doing today's normal lower body session, I decided to do upper body today and we'll hit the lower body tomorrow. Then back to our normal Sunday rest day. I also added in some bodyweight movements at the end of the session as mobility / accessory work. 

Here's what we got done:

BENCH:

(95lb x3) 12x

SEATED DB PRESS:

(25lb x5) 3x

MACHINE CHEST PULLS:

60lb x12

(80lb x10) 4x

MACHINE CHEST FLYS:

20lb x12

(30lb x10) 4x

DB CURLS:

15lb hammer curls x12

15lb standard curls x12

15lb gladiator curls x12

15lb zottman curls x12

15lb reverse curls x12

BODY WEIGHT FINISHERS:

Downward dog toe tap/pushups x10 Push Up - Down Dog - Toe Touch - YouTube

Side lunge toe taps x10 (each side) Lateral Lunge + Toe Touch - YouTube

Warrior III crunches x10 each side I can't find a video of exactly what we did, but here's a video that will give you a good idea. It's basically a Warrior III yoga pose, arms outstretched, leg out behind you, and then bring arms and leg in to touch. How to do Warrior III | Virabhadrasana III Tutorial with Briohny Smyth - YouTube

Warrior III toe taps x10 each side. I couldn't find a video for this one either. But again, it's a warrior III pose, but you tap your toe on the ground, and raise your leg. 

••••••••••

I will tell you that those finishers sound so simple. I suppose they are simple but simple doesn't translate to easy. At least for us anyhow. I like them and I have more of them that I'll be adding in either to the end or the beginning to warm up. The side lunge with toe tap really should be a warmup so I'll be adding that to the beginning of leg day.

And now....I eat. 

Hammin' It Up

I know my legs are weak. Tonight drove that point home. Sometimes the simplest movements with the weeniest weights will put you in your place. I thought tonight was squats, but it was actually max deadlift night. That means not a lot of volume. Here's what got done:

DEADLIFTS:

135lb x8

135lb x5

145lb x3

165lb x1

185lb x1

205lb x1 MAX

I didn't try for any more because I knew from the way my back felt that it wasn't a good idea.

GOOD MORNINGS:

(95lb x6) 2x

HAMSTRING CURL:

(10" mini ball x10 / mini ball abductor squeeze; 2 sec x10) 3x

DONKEY KICKS:

10lb x10 ea leg

(10lb pulse x10 / x5 regular kicks / pulse x10 / x5 regular kicks / pulse x10) 1x ea leg

10lb x10 ea leg

••••••••••

I knew I wouldn't be as strong as the last time I did this program, I was at a max of 210lbs on my deadlift back then. I was surprised that I had only fallen back by 5lbs. That's encouraging, anyhow. All in all, an OK night. I mean, I'm not shouting from the rooftops, but I'm pleased going into my rest day. Now for dinner. 

It Was A Monday

     Tonight got off to a rough start. I actually started, got frustrated, walked away and then went back to it after getting some laundry done. I'm feeling kind of shitty, some sort of sinus issue has my head feeling like a pressurized balloon. It's a weird feeling and it's got me at less than "peak" performance.

     This week's training starts with inclined bench. I HATE inclined bench. It never feels right to me. I either feel I'm too low or too high on the incline, I'm not sure where to land the bar, where I'm supposed to physically be under the bar and that all leads to me questioning every single lift. I hate it. I know they're beneficial, that's why they're programmed in, but I've got to figure out a way to get them nailed down or I'm not doing them anymore. On top of all of that - not feeling well and not digging the lift, I missed the j cup on a rerack and dropped the bar on my head. It wasn't super heavy or anything, but still, it was less than pleasant. 

     I pushed through and begrudgingly got this workout in:

INCLINED BENCH:

65lb x8

80lb x5

95lb FAIL

80lb x1

65lb x3

CLOSE GRIP INCLINED BENCH:

(bar x10) 5x

DB BENCH:

(25lb x7) 5x

PLATE PULLOVERS:

(25lb x10) 5x

 ••••••••••

That was what was programmed, and that was what I did. No more, no less. I've just finished a warm bowl of homemade chili and now I'm indulging in some low fat ice cream. I still feel like poo poo, but at least I'm poo poo that's a little stronger. 

Week One Comes To A Close

     I found the damn link to the training program. How I managed to forget what the friggin name of it was is beyond me. I'm the type of person that doesn't care too much about what something is called. Just give me some stuff to do and I'll do it. It's the basic conjugate training method; been around forever and helped many guys get strong. I figured if it helped them, it could help me. You can get the program and the explanation of it here. 

    In a side note, it felt good tonight to help Frank really nail down his form. He's lost an awesome amount of weight. He's down about 46lbs from when he found out about his diabetes! I couldn't be prouder of this man. He's shown determination and grit just to lose the weight and now, with that weight gone, he's finding it easier to have better lifting form. It's difficult to get into the position you need to be in when you have your own body in your way. He's truly done excellent and he's a motivation to me when I feel like I'm struggling. But I digress.... It felt good to help him because it was exercising a mental muscle that I don't get to use much anymore. That muscle is the teaching muscle. When I was at Real Strength, Justin gave me the opportunity to teach a barbell class every week. I didn't have too many regulars but I had a couple and it was fun to teach other people how to do things that they didn't think they could do. But it also served to keep me on my toes. How can I have bad form, or slack on my training and then expect other people to tow the line? I miss it. It used to be a dream to be a personal trainer. I guess a little snippet of that still lives inside me. Anyhow, here's tonight's training. It was short on time but long on effectiveness.

BACK SQUATS:

(110lbs x12) 2x

DEADLIFTS:

(135lb x6) 2x

ACCESSORIES:

GLUTE BRIDGES:

Single leg x15 ea.

PLANK LEG RAISES:

(x10 ea leg) 2x

••••••••••

     And that was it. It seems like it's nothing, but there's a couple of reasons why it works. First, pairing squats and deads hits every got-damned muscle on your backside, plus your core. And second, I'm woefully out of shape; walking to the bathroom leaves me winded for christ's sake. 😜

     Tonight concludes the first week of the 4 day split and it feels pretty good. I feel sore (in a good way) but not totally wrung out. We're off until Monday when we hit bench again. Catch ya on the flip!

To The Point

     Thursdays are dynamic bench days. I tried to find the link to this specific program, but I can't find it. I'll take some time this weekend to write it up and post it, but I don't have the wherewithal to do it now.  

     I'm kinda tired tonight, so I'm gonna keep it short and sweet. Here's tonight's work:

WARM UP:

65lb 1.5 reps (top range) x5

BENCH:

(85lb x12) 2x

85lb x6, x2, x2, x2

SEATED OVERHEAD:

(65lb x3) 5x

DB FLY:

(15lb x12) 5x

BAND PULL APARTS:

Black band x12

(purple band x12) 4x

CUBAN PRESSES:

(10lb x6) 5x

Squat And Maybe Die

Tonight was squat night. I have always had a love/hate relationship with squat night. I love doing squats because they make me feel capable and strong. I hate squat nights because for the entire 24 hours before them, I stress over not being able to do them. I have some irrational fear of getting brutally injured during squats. It's never happened. And believe me, if there was ever a person who would get brutally injured during a squat session, it would be me. I'm not sure where this fear came from, but it refuses to leave me. I got through everything fine tonight (as I always do). I'll be good until next Monday night when I can start worrying over my Tuesday squat session again. Ah, the life of a neurotic. 

Tonight was about finding my squat max. Just like bench, I've lost about 15lbs since I last did this program. Plenty of room for improvement. Here's what I did tonight:

BACK SQUATS

100lbs x8

120lbs x5

140lbs x3

160lbs x1

180lbs x1

BARBELL RDL

Bar x12

95lb x10

DB GOBLET SQUAT

(25lb x10) 3x

••••••••••

I didn't die, or get brutally injured. I managed some OK weight, but certainly not something I'm excited about. All in all, I'm pleased and I've lived to lift another day.

Return To Your Regularly Scheduled Programming

     Today saw me starting back to my strength program that I was doing last year, or maybe it was the year before. I honestly don't remember. In any case, it was awhile ago. I know that the last time I did this program, I was stronger and tonight I was once again humbles by time and my poor decisions. I've lost strength. I can't deny it, I can't excuse my way around it or explain my way past it. Because of my inconsistencies, I AM WEAKER. The beautiful thing about admitting that is that it leaves any guilt and shame at my feet and allows me to focus on training to once again be a strong person. 

     I don't have the link for the program that I'm doing. I'll see if I can either find it again or just write it up and post it for anyone that cares to try it out. It's simple and effective; a 4 day split that gives a good mixture of results for strength and aesthetics. Tonight was bench night. The program starts by testing for your max in various lifts. My max on the bench is down 15lbs from when I first did this program and that just is pathetic. I began changing that tonight. Here's what I did:

BENCH:

65lbs x10

80lbs x5

95lbs x3

110lbs x1

120lbs x1

135lb x1

150lb FAIL

120lb x2

CLOSE GRIP INCLINED BENCH:

45lb x12

65lb x5

(55lb x10) 2x

55lb x7

DB ROWS:

(25lb wide rows x10) 2x

(25lb narrow rows x10) 2x

50lb x5

LAT RAISES:

(15lb x10) 5x

••••••••••

     I definitely felt weaker than I have but I tried not to let that dissuade me from giving my all. I know that I WILL make progress, I just have to stick with it.

     Tomorrow is squat day and I'm already nervous.