I’m going to try something and see if it helps add context to my training sessions, and also help me track how things go relative to my work shifts. If you missed it in my original post (thanks if you read it all), I’m a mailman and we’re logging some crazy hours at my station these days. So I’ll include my work volume on the days I train, and see if it uncovers any trends. Walking/hiking stats are from my phone. I don’t know what the margin of error is.
Also, on the Smith machine, since I don’t know how much the empty bar actually adds (I know it isn’t 45 lbs, and I don’t trust the label), I just log the weight of the plates. So I notate that as WEIGHT+ (i.e. 90+ is a 45 on each side, looks like 135 on a real bar).
Tue. 9/15
Work: 11 hours, 22,851 steps, 10.4 miles, 15 flights climbed
Smith Machine Squat
bar/8
90+/8
180+/5
270+/5
320+/5 - added mouth guard
360+/5 - added belt
385+/5 @9 RPE
410+/3 @9.5 RPE
One thing I have noticed about this contraption is that while there isn’t any bar whip, the whole thing rattles when you unhook it, and at the top of each rep. So I pause a moment after each rep to let it settle.
Torso Rotation Machine - since I know I’m not hitting as many stabilizers, I’m doing some stuff I might not usually do
85/25 left, 25 right
115/25 right, 25 left
Seated Leg Curl
110/13
rest-pause cluster: 160/10 + 5 + 5 - took about 5-6 deep breaths on each break
I wish this facility had a prone leg curl. Some PF’s do. I actually like that machine.
Leg Extension
130/12
rest-pause cluster: 190/20 total reps (14 straight, then 1 rep each separated by 2-3 deep breaths until I hit 20)