Beyond Alive: Iamsmuts' Training Log #2

[iamsmuts]

BW 212.2

Deadlift
135x5
185x4
225x3
285x2
315x1
365x5
325x5
285x10

Squat (Light)
45x5x2
95x5
135x5
185x5
225x5

Drove around for a couple hours looking at houses. Nothing too exciting. One promising lead.


I took apart the Cap OB-86B tonight. One of the sleeves has a loose inner pipe. That's what's rattling around. It's supposed to be secure. I'll post some pictures to the cheap bar on sale thread.

[iamsmuts]

BW 212.0

Chin Up
BW+00x5
BW+25x9,8,7,7

Gave up. I have no strength today. The pull overs on Monday wore me out. I'll get some better sets in on Friday.

Assault Bike
2:00 @65 rpm = 31 cal. (warm up)
:20|1:40x4=57 cal.
:10|:20x4=21 cal.
50 cal. in 3:56

Ugh. I was going to row, but my back is tired from deadlifts yesterday. The bike is exhausting.

[iamsmuts]

BW 211.2

I had some cakes sitting around the previous two weeks. No cake this week though. I'm going to need more calories, especially since I'm ramping up my conditioning.

Squat (Medium)
45x5x2
95x5
135x4
185x3
225x2
275x5x3

Assault Bike
2:00 @60 rpm = 25 cal. (warm up before squats)

C2 Row
500 meters x 4 [with lots of rest]
(1:44, 1:45, 1:38.5, 1:40.6)

I moved the damper setting from 4/5 to 7 on the last two. It's easier to go faster with fewer strokes this way. It's hard on the legs though. I've never experimented with the damper before. When I try a max 500 again, I'll probably set it on 8. I need to check the drag factor at this setting. . . . Things like this make the rower far more sophisticated than the bike.


Working on getting pre-approved from a loan. I didn't realize they would want to look through two months of bank statements from all of my accounts at this point. This is a little embarrassing. I would have used a lot more cash had I seen this coming. I'm considering putting it off for a month or two. I also bought a lot of stuff around black Friday. My spending was atypical last month. Damn it.

[iamsmuts]

BW 212.4

Run
3.6 miles in 32:45
(226 ft. el. gn.)

No weights today. I'm too preoccupied with manipulating FICO numbers.

[iamsmuts]

BW 212.8

Inverted Ring Row (feet elevated on bench)
BWx20,17,16,15,16,15

I like these, but I suspect that I look like a salmon on the last few reps.

Reverse Fly
22x10x4

Dumbbell Floor Press
22x10
32x15
42x20
52x20

Just testing the shoulder with these floor presses. It feels pretty good. The only pain is getting into position. I'm not sure if a barbell would be painful or not. My hands are not fully pronated. And I am on Ibuprofen. I'll try some floor presses with the barbell on Monday. I swear the inverted rows are shoulder savers.

Assault Bike
2:00 @60 rpm = 27 cal. (warm up before rows)

All this high rep stuff combined with added conditioning is making me look like the guy who always skips leg day and specializes in curls. I might was well start carrying a gallon of water around. . . .

[iamsmuts]

BW 212.0

Squat
45x5x2
95x5
165x4
225x3
275x2
315x1
335x3x3
305x5
285x10

I did what I set out to do. New rule: no LISS or even long walks the day before heavy squats. I'm not sure if HIIT interferes, but long walks sure do. I was able to move up even though I ran 3.6 miles two days last week, did HIIT on the bike one day, rowed 4 hard 500m splits another day, and drank too much all week. I did get about 10 hours of sleep last night. . . . We'll see how next Sunday goes. I'll try another HLM week with the same or more conditioning.

Ab Wheel
Kneeling to flat x 10

These are too similar to pull overs and way too easy after doing heavy pull overs. Perhaps I'm doing something wrong. Either way, I stopped. I don't want to interfere with the pull overs tomorrow. They are my main upper body lift at this point.

Assault Bike
2:00 @60 rpm = 25 cal. (warm up before squat)

I think those 90 degree "curls" that Rip recommends might have helped my biceps tendonitis. My shoulder feels very good and hasn't clicked all day. I'll do some more tomorrow.

[iamsmuts]

BW 212.6

Run
3.6 miles in 32:22
(226 ft. el. gn.)

My legs are killing me. Running up long hills after heavy squat day sucks.

Triceps Bar Pull Over
20x10
70x10
110x10,8
100x12

I put some shitty Rogue colored Echo bumpers on the triceps bar. It will make failing backwards safe for the equipment. But it looks ridiculous. And those plates stink like gasoline. It's been months. They are soft and stinky. I hate them.

Barbell Floor Press
45x10
95x10
135x10

Just testing the shoulder. I don't know if it's the increased ibuprofen or what, but it feels good. I didn't want to push it, so I stopped light. If this continues, I will surely cry tears of joy.

90 Degree "Curl"
35x25
45x25

Tendon rehab.

Floor Fly
52x10,10,12

Added 10 pounds to these. They are now challenging.

Assault Bike
2:00 @60 rpm = 27 cal. (warm up before pull overs)

My legs felt so much better after this. Magic.

[iamsmuts]

BW 214.6

2 pounds in one day. I made my annual trip to the ghetto to get some Popeyes last night. That shit is pure salt and MSG. Damn those biscuits! I asked for "dirty rice" as they do down south. The cashier looked at me like I was insane. Apparently they call it "cajun rice." Whatever. . . . When I went to bed I weighed 219.6. My sleep was screwed up. I was tormented all night in some kind of delirious proto-dream state involving all sorts of mundane bureaucratic problems.

Deadlift
135x5
185x4
225x3
275x2
315x1
370x5
330x5
290x10

My poor back. I was rounding on the end of the work set. Damn it. The third pair of Pendlay HDs were in use, so I used some of those shitty Rogue colored Echo plates on the work set. Fucking rebound. BAM! Take that spine. WHAMMY! Pieces of shit. I switched them out for the CAP 45s, but that was worse in some ways. They don't sit even with the other bumpers. When you set it down it makes a horrible sound like a hammer on metal. CLANG!

Squat (light)
45x5x2
95x5
135x5
185x5
225x5

Assault Bike
2:00 @60 rpm = 27 cal. (warm up)

I was going to skip my workout today. But I got pre-approved for a home loan just minutes before my training partner went down. On Friday my credit card company gave me a wildly inaccurate, low FICO estimate. It fed my horrible night terrors and brought me into a deep depression today. All is better now. The deadlift cleanse is real.

[iamsmuts]

BW 213.8

Apparently it takes a couple of days to shake Popeye.

Chin Up
BW+00x19,16,12

I haven't recovered from the pull overs on Monday. Some of these reps were ugly.

Barbell Floor Press (paused)
45x5
95x5
135x5
185x5,5,10

Just testing the shoulder. It feels pretty good, but there's still a subtle weakness and some discomfort if I don't hold the shoulder back and down hard as hell. The pause helps with this, as does the feel of the floor. The barbell is probably about 2 inches off my chest at the bottom of these. Failure would be interesting. I'm not sure the bar will roll over my hips. Better test this next time. . . .

Assault Bike
2:00 @60 rpm = 25 cal. (warm up before chins)
-----
:20|1:40 x 4 = 60 cal.
:10|:20 x 4 = 24 cal.

My legs are dead and the ibuprofen is hurting my stomach. I had to stop or throw up.


I spent most of the day in pain. I destroyed my lower back yesterday. If I had a cane, I would have used it. Every time I got out of the car, I'd have to hold onto a wall for a minute or so before I could walk. It started feeling better after my warmup. I think medium squats are unlikely tomorrow, but we'll see. I need to be smarter about deadlift volume. When I start to round, my lower back takes a beating.

Trying to barbecue in the rain. The chimney starter is unstoppable! It would take a hurricane to hold it back. Potatoes are on for a good smoke. Steak later.

[iamsmuts]

Two things:

-I had Popeyes just last night also. My wife got the 16pc. deal. I ate 7pcs. Elmwood & Reservoir

-That's a lot of DL volume. A crippling amount of DL volume.

Smith street here. My wife and I split the 8 piece and we had left overs. 7 pieces! I'm impressed.

I did the same deadlift setup last week with 5 pounds less on the top three sets and I was fine. I just messed up yesterday and didn't stay tight enough. In the future I need to listen to my back. I'm not sure what I'll do next Tuesday. Since I couldn't stay flat, I might repeat the weight and change the set of 10 to 5. But I think the problem I suffered today was from the top set. The sets of 10 at 20% off are easy, more conditioning than anything. . . . It's probably time to get a belt.

btw. Thanks for the recommendation.