-
The Pragmatist's Log: the only real training variable is consistency
Started taking training seriously 5 or 6 years ago. I've had several resets and I haven't always trained smart. I'm not as strong as someone who has as much time in the gym as me should be.
male, passing as 5'9", 175 American lbs
PRs (not a reflection of my current state)
Training metrics I care about
Lifts are all singles @ RPE 8-9. I've never done a true 1RM.
Squat 340
Bench 240
Deadlift 415
Press 170
Pullups 17
400m 1:10
800m 3:07
1 mile 6:10
2 mile 14:15
5 mile 40:45. Followed by a PR calf cramp I remember to this day.
Things I have previously cared about
C&J 215
Snatch 155
Backlog
25NOV2019
Squat 1x330@8, 2x315@8, 3x295@8, 3x295@8, 3x295@8
Bench 1x225@8, 2x210@8, 3x200@8, 3x200@8
some cgbp
27NOV
Deadlift 1x415@8, (3x385@8)x2 3x365@8
Press 1x155@9
didn't write the rest of the session down...
2DEC
Squat 5x295@7, 5x295@7, 5x295@8, 5x275@7
Bench
3x200@9, (4x190@8)x4
Got some sort of virus around 4DEC. The polite version is that I struggled to keep fluids or eat anything for about 10 days. After it was finished lingering my appetite was totally wrecked, and work conveniently turned into 14 hour days. What was a 10 day layoff turned into almost a month of not training/barely getting in 1 session a week, plus inadequate nutrition and recovery.
16DEC
Squat 1x315@8, 4x275@8, 4x275@8
24DEC
Squat 1x305@7.5, 2x290@8.5, 3x280@8, 3x280@8
Bench 2x205@8, 195x3@8, 195x3@8, 195x3@8
Pullups/DB bench
26DEC
Deadlift 1x365@8. 5x315@less than 7. Back extremely tight. Off brand barbell at vacation gym unusually thick. First deads in a month. Felt horrible.
I also did some pressing but was so distraught at the deadlifts i guess I didn't record.
30DEC
Squat 1x305@8, 3x285@8, (4x265@8)x3
Bench 1x205@8, 4x190@8, 4x190@8, 4x190@8
Pullups 4x10
1JAN2020
Deadlift 1x365@8, 1x385@fail, 5x325@7
Press 1x135@7, 1x155@fail, 2x140@9, (4x125@8.5)x3
I think I'm going to wait to throw in a few auxiliary exercises in until next week. Pretty wrecked from my first full week back running and lifting at working weights. I had a template built to carry me through the first 8 weeks of 2020, but it looks like I'll be doing some rebuilding.
Last edited by GorillaGains; 01-10-2020 at 06:26 PM.
-
3JAN
Squat (4x275@8)x4
Bench (4x185@8)x4
Today felt good. Back in my regular gym. I think that helps. I've noticed I always feel weaker when traveling, even when other variables (sleep, nutrition) are accounted for. This is especially when gym equipment is noticeably different.
-
6JAN
AM
3.2ish mi run. 25ish min. GPS watch timer turned off for a while on accident.
PM
Squat 1x315@8, 3x300@8, 3x290@8, 3x290@8.5, 3x290@8.5
Bench 1x215@8.5, 3x205@8.5, 3x195@8, 3x195@8, 3x195@8.5, 3x195@8.5
100 pushups for time. PT test in a few weeks.
Training feeling better. Getting the groove back.
-
7JAN
AM
A bunch of arm stuff. shoulder/chest machine. Dumbell bench, french press, press downs. 1 min sprint/1 min walk x20min on treadmill.
8JAN
PM
Deadlift 1x395@8, 2x375@8, 3x350@8, 3x350@8, 4x335@8
Press 1x145@8, 4x135@8.5, 4x135@9, 4x125@8, 4x125@8.5
Get home at 6. gym till 730. come home, make dinner, pack lunch/clothes/whatever else for next day, go to bed at 10. wake up at 445. work by 545.
This is my first experience being a regular at a commercial gym during new years resolutions. Horror.
Last edited by GorillaGains; 01-10-2020 at 06:27 PM.
-
9JAN
AM
1 mile on treadmill. 4x2min on/off sprints @ 6:30/mi pace.
Bunch of back and bi accessories. Pulldowns, rows, curls.
-
10JAN
PM
Squat (6x275@7.5) x 3, 6x250@6
Bench (8x160@7-8)x5
-
13JAN
AM
1 mi 7ish pace. Last man up runs, 1 mi. 400m, 200m, 100m sprint.
PM
SQT 1x320@8, (3x295@8)x4
Bench 2x210@8.5, (5x195@8)x5
-
15JAN
AM
Treadmill - 5 min @ moderate pace, 10 min @ 7min/mi, 5 min @ easy pace
Very light arm stuff.
-
PM
Dead 1x395@8.5, 1x405@9, 3x355@8, 4x335@7.5
Press 1x155@9, (3x135@8)x3, 115x12
Barbell row (5x225)x5
120 pushups for time
Thought of the day: specificity matters (but not as much as consistency)
Being good at pushups is not the same as being good at doing as many pushups as possible in 2min.
This is a nit-picky distinction, but it demonstrates an important training principle. The former is a very general, unquantified measure. The latter is a specific measure. In training, specificity matters, because there must be a goal in mind, even if it is just to add 5lbs across the next 3 sets of 5. That is why I don't just "do pushups" to train for the PT test. Instead, a few weeks out I start practicing pushups for time - as many unbroken as I can within two minutes, then add some more minutes and do sets up to a certain number.
-
16JAN
Some arm stuff
18JAN
2mi light intensity
20JAN
Squat 1x325@8, 3x305@8, 4x285@8, 4x285@8, 4x@270@8, 4x270@8
Bench (I forget, its written down)
21JAN
Back and arm stuff
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules