Washed Out

I've not been feeling quite on point this week, but I've still been getting to the gym. Not a lot of energy or enthusiasm though. Here's the past 3 days:

••••••••••

Monday 4/20

BENCH:

95lb x10

115lb x5

(135lb x4) 2x

135lb x3

115lb x7

(115lb x4 1/2 reps, x1 full rep) 2x

95lb x7 1/2 reps, x1 full rep

INCLINED PRESS:

(75lb x8) 3x

DECLINE PRESS:

95lb x10

95lb x9

95lb x5

SEATED CHEST PRESS:

(40lb x10 narrow / 40lb x10 wide) 2x

PEC DEC:

(55lb x10) 3x

Tuesday 4/21

DEADS:

133lb x10

177lb x8

199lb x6 (3 - standard, 3 - mixed)

(243lb x2) 2x

199lb x5

PINNED GOOD MORNINGS:

Bar x10

95lb x10

115lb x10

125lb x10

CABLE ROW:

Narrow Grip, Single / Single / Double:

40lb x10 / x10 / 75lb x8

40lb x10 / x10 / x10

45lb x6 / x6 / 85lb x6

50lb x5 / x5 / 90lb x5

LAT PULLDOWNS:

70lb x10

85lb x10

(85lb x9) 2x

Thursday 4/23

OVERHEAD PRESS:

Bradford:

Bar x10

55lb x7

Strict:

55lb x10

65lb x6

75lb x4

Push:

(99lb x3) 3x

Strict:

55lb x8 - behind the head

55lb x8 - front

STRAIGHT BAR CURL / FRONT RAISE:

(20lb x10 overhand / x10)

(30lb x8 overhand / x8) 2x

CABLE LAT RAISE:

(10lb x10) 3x

CABLE TRICEP KICKBACK:

(10lb x10) 2x

(15lb x6) 2x

Z TWIST:

10lb x7

(10lb x5) 3x

ISOLATERAL PRESS:

+10lb x10

+15lb x5

+15lb x1

••••••••••

     Monday was probably the worst day of the week for me. I was feeling exhausted and washed out and about halfway through I started feeling sick to me stomach. I didn't want to quit though, so I just lightened the weight and finished the night. Tuesday was just sort of meh, but I wound up doing more weight than I have before. Tonight, I still felt weak as hell and just not energized. I feel like my tank is empty. I've been eating OK, I've even been sleeping well. I've gained weight and feel like crap. I really don't know what's going on. I'd like to go talk to a doc about hormone issues, but I can't get a doctor - I'm on a waiting list. The modern day medical system sucks ass. Plain and simple. I guess for now, I'm on my own. I'm gonna try and revamp my diet again, change up anything that looks bad, although I honestly haven't been eating poorly. 

     The only thing I do know is that I'm hungry now and tired. I'm gonna eat and watch some true crime and relax. 

Why Are You Curling There?

     I've never been in this realm before. Numbers are going up. Here's where everything landed:

••••••••••

45° LEGG PRESS / HEEL ELEVATED SQUATS:

(190lb x10 / B.W. x6) 3x

*We started with these because some dude was curling in the squat rack. Serioulsy.

SQUATS:

95lb x10

115lb x8

135lb x6

(165lb x3) 3x

LAYING HAMSTRING CURL:

Single/Single/Double:

50lb x7 / x7 / 70lb x10

50lb x7 / x7 / 60lb x10

*I didn't realize I had put it on 60lb instead of 70lb until after I was done.

50lb x6 / x6 / 70lb x10

LEG EXTENSIONS:

Single/Single/Double:

(50lb x10 / x10 / 100lb x10) 3x

INNER / OUTER:

(50lb x10) 3x / (60lb x10) 3x

••••••••••

     Aside from the whole curling in the squat rack, everything went really well. I'm telling you, I don't understand it. What is the purpose of curling in the power rack? Oh well, it takes all kinds, I suppose. 

     My plan is to do heavy sets for 4 weeks and then switch to lighter weight for reps for 4 weeks. I think this is going to give my body the best chance at staying in one piece and functional. That's the plan, anyhow. It's anybody's guess if it'll actually work. 

     I'm really tired right now and friggin ravenous. I need to find something good to eat before I explode. 

I Had No Plan

     I knew I was pressing today, but I didn't stick to a plan. I'm not sure why I did such an odd rep scheme, but here it is:

••••••••••

OVERHEAD PRESS:

Bradford:

Bar x10

65lb x5

Strict:

65lb x7

75lb x3

Push:

87lb x1 

*started having some knee pain, so I slipped my sleeves on.

87lb x5

97lb x3

107lb x2

107lb x1

107lb x2

Strict:

67lb x8

STRAIGHT BAR RAISE:

Overhead Raise:

20lb x15

Overhead / Front Raise:

(30lb x5 / x5) 3x

BENT ARM LATERAL RAISE:

6lb x15

12lb x10

18lb x8

ISOLATERAL SEATED PRESS:

+5lb x15

+10lb x10

+15lb x3

CABLE TRI. PULL DOWN:

Double:

25lb x12

30lb x10

35lb x8

40lb x5

Single:

10lb x6

(10lb x8) 2x

15lb x8

ASSISTED DIPS:

(60lb x6) 2x

60lb x5

••••••••••

     It was an OK day. Kind of bummed that I need a belt and sleeves to do presses, but it is, what it is. I still am having a weird clicking/popping on standard lateral raises, but it doesn't seem to happen on the bent arm raises, so I went with them. There's always some sort of work around, so there really are no excuses.

     Even with the oddball rep scheme on the presses, I think I did fairly well. At least I got 2 reps with the 107lb. I think that's the most I've done, but I'm not 100% sure. I've been slack on my pressing, it's my least favorite lift. It's something that I'm aware of though, and I'm trying to really work on it. 

Questionable Choices

     Today is our rest day, but I thought I'd throw in some conditioning stuff . We all know I need it! Just a quick little circuit. Here it is:

••••••••••

20LB KETTLEBELL CIRCUIT:

Two Rounds of the Following:

Squat with front press x10

RDL with calf raise x10

Squat in/out x10 ea.

Around the world uppercut x10 ea. side

Reverse lunge with alternate side press x10 ea. side

Single leg RDL with row x10 ea. side

••••••••••

     It was just a sweet little circuit. What the hell could possible be wrong with that? If you don't understand by now that the simple things are usually what get me, then you haven't been paying attention, my friend. I'm fairly certain I died 2.5 times trying to do this. 

     I thought it would be a good idea to work on my conditioning because, well, it sucks. Clearly. My goal was to do each round with minimal rest, which I accomplished. You know what else I accomplished? Massive cramps in my lower back. Oh they were awesome; real beauties. It felt like a belt of twisted muscle wrapped around me in a loving embrace. At one point, I dropped to the deck like a dead bug trying to stretch it out. Yeah, I was out on my deck, in the wide open, visible to all. I hope the neighbors enjoyed it. 

     I knew that it wasn't going to be a stellar showing, but I had no idea that my body would be so stressed from yesterday. I hadn't really experienced much soreness today. I figured I'd wrap the 'ol knees and be on my way. The whole back cramp thing was a total surprise. I'm just resting right now and it's better. I don't think that I can put it off any longer - the Chiropractor is getting a call tomorrow. 

     Even though my performance was distressingly bad, I'm not giving up. I want to keep doing KB stuff on our 3 rest days. Maybe not the same circuit over and over, but something. There's a crap load of KB circuits and movements so I'll have plenty of ways to embarrass myself and entertain my neighbors. If you're in the area, stop by and make sure I'm not dead, or have a laugh. Maybe both.

Tuesday Just Ain't For Tacos

     Tuesdays are now deadlift days! I actually didn't have any tacos to go along with them, but I powered through anyhow. Here's what I did:

••••••••••

DEADS:

111lb x10

177lb x6

221lb x3 overhand

265lb Failed, but got it about 3-4" off the floor

(221lb x3) 2x mixed grip

BB RDL:

11lb x10

(155lb x6) 3x

CHEST SUPPORTED DB ROWS:

Wide / Narrow

15lb x10 / x10

20lb x8 / x8

25lb x6 / x6

30lb x3 / x3

BENT DB ROW:

Lower lat focus:

30lb x10

35lb x8

Narrow:

40lb x10

45lb x8

NARROW LAT PULLDOWN:

70lb x12

75lb x12

(75lb x10) 2x

••••••••••

     And that's all she (meaning me) wrote. Not a bad day, not a real good day. I feel, as always, that I didn't do anywhere near enough. The lats didn't feel like they were hitting the way they should and I'm honestly not sure I was even doing them correctly. The last time I did the narrow grip, they felt good. This time, not so much. I am sort of pleased that I got the first 3 reps of 221lb with the overhand grip. The third rep was slowly slipping loose, but I didn't drop it! My grip must be getting a little better. If I had some tacos, I bet I could've gotten more. Maybe next week.

Changing Things Up

     Mondays used to be for deads, but in an effort to keep my neck and back from getting too tight, we've swapped Mondays & Tuesdays. Now, like so many of the gym-going public, Mondays are bench. Which would explain why we couldn't get a bench and had to settle for DB. Oh well. Here's what we did:

••••••••••

DB BENCH:

30lb x10

40lb x10

(60lb x3) 2x

40lb x8

INCLINED BENCH:

75lb x7

85lb x4

95lb x3

105lb x1

DECLINE BENCH:

105lb x8

115lb x5

(135lb x3) 2x

CORE / STANDING CABLE FLY:

Leg Raise / High-Low

x10 / 35lb x10

Alt. Leg Raise, Knee Raise / Mid

x5 / 35lb x7

Knee Raise / Low-High

x10 / 30lb x6

(x10 / 25lb x6) 2x

SEATED PEC DEC:

Single / Single / Double

75lb x10 / x10 / 90lb x10

75lb x10 / x10 / 85lb x4, x4

75lb x10 / x10 / 85lb x3, x2, x3

••••••••••

     My neck was still super tight and painful today, so I wasn't too confident in what I was going to do. I was nervous about pushing too hard and pulling something again. It all went OK though and as of right now, I'm doing OK. I can feel a wee bit of tightness creeping back in so the ibuprofen will be kept close at hand. I surely need to get back to the chiropractor, I can't deny it. I'll make the call tomorrow. 

     I guess when all is said and done, I did alright for myself. I hope I can keep going on a positive wave. 

It's Not About What I Can't Do

     It's been kind of a shitty week. Only got 3 days of training done. Here's the notes from Tuesday and Today:

••••••••••

Tuesday 4/7

BENCH:

65lb x10

95lb x10

115lb x6

135lb x4

135lb x3, x1

135lb x3

135lb x4

*Things were going very wrong at this point. I had a lot of pain in the back of my head - instant migraine.

INCLINE DB KEYHOLE PRESS:

20lb x12

25lb x12

30lb x10

35lb x4

     This is where I had to stop. The pain in my head was just unbearable when I tried to exert myself. 

Saturday 4/11

SQUATS:

95lb x10

115lb x8

135lb x6

(155lb x5) 3x

KB SINGLE LEG RDL:

35lb x10 ea. leg

40lb x10 ea. leg

50lb x10 ea. leg

SEATED LEG PRESS / CALF RAISE:

Double Leg:

 120lb x10 / x10

140lb x12 / x10

160lb x12 / x10

180lb x10 / x5, x4

Single Leg (no calf raises):

80lb x4 ea. leg

60lb x10 ea. leg

40lb x12 ea. leg

SEATED HAMSTRING CURL:

Single/Single/Double:

50lb x10 / x10 / 90lb x10

55lb x10 / x10 / 95lb x10

60lb x10 / x10 / 100lb x10

••••••••••

     OK, so the beginning of the week sucked. I have a theory though. Monday I killed it on the back accessories and by Tuesday bench time, I was tighter than a bull's ass in fly season. When I pushed to get that 135lb up on bench, it strained my neck muscles and gave me an exertion headache. This actually happened once before on a bench day to me and I think it was for the same reasons. I've been suffering all week with muscle soreness and I probably need to go get my neck cracked, but I always leave that for a last resort. It was no surprise that yesterday, our normal squat day, I just was in no shape to squat. 

     We decided last night, before bed that we would shoot for squatting this morning. I woke up, with yet another headache from the tight muscles, and absolutely did not feel like squatting. Then I saw a video from CT Fletcher and I knew that I had to go and do something. Like he said, it's not about what you can't do, it's about what you can do. I figured I would go to just try to move anything, in any way. I mean, it's better than sitting on my ass. 

     I have to say, I think I did pretty damn well. I jumped in at 95lbs and not only felt no pain in my head but my knees were solid. I worked my way up to those 155lb sets and they felt great! They were solid, moved straight and nothing hurt. I can't ask for much more than that. 

     My neck is still sore and my right knee started complaining when I was getting out of the car, but I don't really feel too bad, all things considered. I'm encouraged for good things to come. My nutrition is still a struggle, probably always will be. I'm kind of at the end of my rope with that. Oh well. Gotta take the bad with the good.