It’s been longer than I care to remember since the last time I posted a training log (I’m sure I can just look back, but I find the idea too damn depressing), but it’s about time I get back on the horse and log my training as consistently as possible.
The past year has been full of more than a few challenges from being laid off from work, 2 growing infants and a multitude of injuries from my knees to my back and my shoulder. Regardless of logging my training, I have been working out as much as I possibly can, when my body and time allows it, but I don’t think I’ve been able to string together more than a month’s worth of consistent training in at least 2 years. I’m going to write up a blog post outlining my plan moving forward, but for now, here’s today’s training:
A1. SSB Pause Squats (2 count pause) – Work to a heavy set of 5 (RPE 8-9)
- BWx20x2
- The high rep sets of body weight squats were done just to get my knees warmed up. I’ve been having serious issues with both knees with regards to painful inflammation and tightness. Generally, it hurts to simply bend my knees, squatting can be excruciating, but I’ve found if I do some high rep body weight work, I can warm up the joints and feel half-way decent. Did some foam rolling of my quads and hamstrings after each set of body weight squats.
- 65x10x2
- 115x5x2
- 155×5
- 205×5
- 225×5 (RPE 8)
- Went beltless on all sets, don’t think I’ll be handling weights heavy enough to warrant wearing a belt any time soon. The top set felt pretty good overall, really trying to focus on bracing and keeping my hips down and let my knees glide naturally.
B1. SSB Pause Squats (2 count pause) – Down sets 3×5 @ 85% of top set
- 195x5x3
- Nothing really to report here, the weight felt good and just trying to get the reps in while maintaining consistent tight form.
C1. Speed Bench Press (3 grips) – 9×3 @ RPE 6
- 45x20x3 (switch grips each set)
- 95x10x3 (switch grips each set)
- 115x3x9 (switch grips each set)
- Working with 3 separate grips: pinkies on rings, pinkies 1-inch in from the rings, and then thumbs 1-inch from smooth sections.
- I thought I would be working with 135, but trying to control the warm-ups through a fast eccentric and fast concentric was hard enough that I realized keeping the weight lighter would behoove me in this instance. I’m going to add a little weight next week, and just see if I can keep the cadence up.
D1. Close-Grip Bench Press – 1xAMRAP @ Speed Bench weight
- 115xAMRAP (15 reps)
- Just getting the reps in, trying to maintain a consistent tight form and minimizing bar drift.
E1. Pull-ups – 6xAMRAP
- 7/6 (wide grip)
- 4/3 (medium grip)
- 3/2 (supinated grip)
- Two sets at each grip, going for approximately a RPE 8-9 for each set, and super set each set with dips for double the reps of the pull-ups.
E2. Dips – 6 sets double reps of pull-ups
- 14/12/8/6/6/4
- Took 1 minute rest after each super set, working to really hit the correct amount of reps with half-way decent form throughout each set. Reps got a little hairy on the 2 sets of 6, but in general everything went fairly well.
Ramble on Fitness 