[WotD] Tuesday, February 9

5/3/1 – Week 1 – Overhead Press

Warmup: 3×5 @ 45

Work Sets: 1×5 @ 85 / 1×5 @ 95 / 1×5 @ 105 / 1×5 @ 115

Pullups: 3×10 @ 36# KB / 1×10 @ BW

[WotD] Sunday, February 7

Without really intending to, I seem to have fallen back into my hybrid of Starting Strength’s 5×5 modality and 5/3/1. Since the first day of boot camp is tomorrow, I guess that means I’m on track for rolling that Su/T/Th/Sa rotation.

Pleasant surprises were to be found under the bar this afternoon.

I’ve also taken to doing assorted 54# kettlebell work whenever my characters in the video games I play level up, so that earns a set of 30-70 reps every hour or so.

[WotD] Thursday, February 4

It’s not that I haven’t been doing anything, it’s that I haven’t been doing anything interesting.  Two miles of intervals in my Vibram Five Fingers? Pullups? Cable Rows?

Yeah, that’s what I figured.

Of more interest, maybe, is the fact that I’m beginning a fitness boot camp (as a student, not instructor) next Monday. Unfortunately, this means I have to get my ass out of bed at 5am to be there from six to seven, and then go to work. If nothing else, I’m hoping to pick up some workout tricks, lose weight, and improve my cardio before the Gasparilla Distance Classic on the 27th. My folks were down this past weekend, and Dad semi-jokingly asked if I was going to break 20 minutes for the 5k. I love his well-intentioned but misplaced optimism. I’m shooting for 22:00 as my goal, but as long as I’m under 24:45 (assuming the weather isn’t abysmal), I won’t be too disappointed.

In terms of things that are actually pertinent, over at ShrinkGeek, I did an interview with Laurell K. Hamilton about her workout routine and assorted fitness stuff. That was actually rather cool, and I’m hoping that she’ll make it to Dragon*Con this year so we can hang out.

Also? I’m really wondering why “There’s a Cap(sule) for That” is getting so many hits from folks googling for “pills.” I mean, I don’t mind the traffic, and my SEO generally kind of sucks (not that I’m making any money off this blog to begin with), but I find it funny what brings folks to my door. Anyway…

Taking a page from the “better to do something than nothing” playbook, then…

Deadlifts: 1×10 @ 135 + 15 shrugs,  1×1 + 10 shrugs

Jack Pulls: 1×5 @ 205 / 1×5 @ 225 / 1×3 @ 275 / 1×3 @ 315 (PR for a lift using double-overhand grip) / 1×2 @ 345 / 1×1 @ 375 (PR for the Jack Pull, full DL PR is 405#)

The jacks are set to their highest notch, which puts them about half an inch below my patella. This makes them a bit deeper than most traditional rack pulls, with the added degree of difficulty of having to return the bar to a cradle that’s only about two or two and a half inches wide. Definitely trickier than doing them in a standard rack or cage, which suits me just fine.

I’m just happy to see that I can still make anything over 225 fucking move upwards without it being across my shoulders.

[WotD] Sunday, January 31

Overhead Press: 1×10 @ 45 / 2×5 @ 95 / 1×3 @ 115

Power Clean: 2×5 @ 95 / 3×2 @ 115 / 2×1 @ 145 (PR)

Overhead Squat: 2×5 @ 45 (PR (yes, for real))

Front Squat: 1×10 @ 45 / 2×5 @ 95 / 1×5 @ 115 / 1×6 @ 145 (PR)

[WotD] Saturday, January 30

I may or may not have found a recovery option from that lingering tweak in my back when it comes to deadlifts – sumo dealifts. The change in the angle of attack where the main force vector between my glutes/hips meets my lower back seems to pull in a less uncomfortable direction, but I still need to be mindful not to overdo it. Lifting less is frustrating, but lifting nothing at all is even more annoying.

Infliction

I would have expected him to use more weight...

So, in the spirit of “Do Unto Others,” I joined Mike for the upper-body portion of that routine today.

It is, in a nutshell, 45 minutes of suck.

Fuck. You. Big. Brother.

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This is not a recording

It’s reassuring to hear, every so often, that I do, in fact, know what the fuck I’m talking about.

It borders on “pretty fucking funny” when it keeps happening from the same source.

[WotD] Thursday, January 21

Wednesday for lunch, 2×15 pullups, 3.2 miles in 27:45

Thursday for lunch, 2×15 pullups, 45 minutes of medicine ball rolling, followed by ten minutes of wanting to puke

Thursday evening, Deadlifts:

Warmup: 2×5 @ 135 / 1×5 @ 205

Work: 3×5 @ 225 (using an overhand snatch grip, pinkies on the rings)

Yes, it was modest, but it was also not hampered by anything flaring up painfully.  I’d rather be able to keep lifting

[WotD] Tuesday

5/3/1: Overhead Press, week 2

Shoulders were not at all happy with the OHP, which just reinforces my “Get a fucking massage, dumbshit” motivation.

On the upside, pullups are feeling pretty good again, so 2×15 @ BW, plus 1×5 with 72# on the belt.

However, I did manage 1×10 @ 135 (PR) for the front squat (to not quite enough depth), and then, after the lackluster OHP, another 2 to full depth, but my back was making warning signs when I hit the hole, so I called it good.

Overhead Press: 1×10 @ 45 / 1×3 @ 95 / 1×3 @ 115 / 1×2 @ 125