Ham log

[hambulance]

I started SS mid November with lifting stats that looked something like this...


27, f, 5'5, probably 135-142lbs?


Squat - 95x5+3 (I misinterpreted 5x3...)
Press -50x5+3
Deadlift - 155 1RM
Bench - 60x5+3
PC - 65 (should not have started here)x3+5

My first unplanned deload came with vacation and sickness in January by which point my stats looked like...

Squat - 140 x5x3 - post deload 125
Press - 65x5x3 - pdl uhhh 50?
DL - 180x3x5 - 205 1RM - pdl 155
Bench 105 1RM - pdl 80-85
PC- 75?X3X5 - pdl 65


Making up acronyms weeeee!

current

Squat - 155x5x1
best work set completion 144x5x3 <last was 148x5x2/4f <Backoff set 111x22
Press - 67x5x3 - brutally hard to finish (should I be doing 3x5?)
DL - 188x3x5 - need 5 minutes between each set, didn't feel great ...
Bench - 104x5x3 <last was 106x5/4/2x2 - backoff 78x17/5
PC - 67x3x5 -

Bodyweight was 150 last I checked.

God that was messy.

Powercleans next.

[hambulance]

Did a bunch of back off sets last workout,.. volume in the middle of the week? Maybe not the greatest of ideas.

4.19.12

Warmup C2 rower 5 minutes
Situps 35#x16 - still going as per layout of Onus Wunsler program in the book.

Squat
1. 45x5
2. 78x5
3. 111x5
4. 133x3
5. 144x5x3 - was 148 last time but I was feeling just sapped enough that 144 was a challenge.

Press
1. 45x5
2. 56x5
3. 60x5
4. 67x3
5. 71x3/ 67x5x3 - The press is the most depressing of lifts. It refuses to get any better and the fifth @67 is still a brutal struggle. I had the brilliant idea a few workouts ago to do 3x5 instead as I couldn't do five (I guess there IS a slight improvement) but this is a lift I'm seriously considering a reset and the making of some bags of rocks on strings for microloading.

Powercleeeeeean
1. 45x5
2. 56x5
3. 67x3
4. 67x3x2/78x3x3+j3
Backoff 56x14/10

Powercleans are fun as usual and feeling better. There was a lot of stumbling by the end. Total for today 8,796?

Now we're off to Dubai to check out the really big city. I'm excited for the architecture and the challenge of finding some reasonably priced gym I can go to tomorrow.

There will probably not be much ham involved.
I found a store that sells bacon after being here for four weeks and walking into that section of the store makes me feel like such a dirty dirty heathen...which I am.

[hambulance]

Well Dubai was pretty cool but as adventurous as I am in general, left to my own devices I'm likely to wander aimlessly and smoke a bunch of cigarettes and not much else. I ought to quit.

B - 4.25

Warmup C2 rower 5 min + situps 35lbs x 18 <not sure I'm doing it right

Squat
1. 45x5
2. 78x5
3. 111x5
4. 133x3
5. *144x5x2 / 155x5
*144 felt surprisingly easy and I didn't have my two grocery bags for dumbell microloading so I jumped up for a set and that felt good! Hooray!

Bench
1. 45x7
2. 67x5
3. 78x5
4. 89x3
5. *100x4/2/4/3/2
* - wtf that was unexpected. I was really focusing on getting the bar down to my chest which is something of a challenge when I'm relying on the safety catches. I must find some other way cause bruised boobies are a no no.
(6. backoff 78x10/7)

Back extensions 15lbs x 10x5

jumping reverse chinups 15/9/6

5 min barefoot run @ 9kph

Pretty good day except for that bench madness. I think I'm going to add a little cardio to my mornings even if it's an easy short run. Then I won't be anxious all day about getting a workout in at night.




Peace from the middle east

[slowjoe]

Solid work. Takes determination to squat bodyweight.

A word to the wise: Normally people do 3 work sets on squat/bench/press/pc, and 1 work set on deadlifts. Might be why you feel less than 100% between work sets.

[hambulance]

Thanks slowjoe I hope to be up to the whole work set @bodyweight by the end of the week.
I was doing 5 sets of 3 for both the pc and the deadlift and unlike the other lifts these only get 3 sets of warmups. I thought I read it in the book this way but I'll have to double check.

Deadlift day is next so I guess I'll give that a try, esp if I feel inclined to go heavier.

[hambulance]

I took two days since my last workout due to some illness. My niece had pneumonia and I had something like that or bronchitis which I think I've killed off with three days of antibiotics and sufficient rest/ water. Here's to hoping.
I had some grand plans to quit smoking by doing 10 burpees and 20 mountain climbers whenever I felt the strong urge to smoke, it worked out for most of a day until I gave myself the mother of all toe stubbings and didn't want to mess with one legged burpees. I quit at quitting. I'll try again soon.

4.27 A
Warmup - walk to gym c2 rower 5 min situps 35lbs x20
Squat
1.45x5
2.89x5
3.111x5
4.133x3
5.144x5/155x4x2/5 with backwards belt & spot

knees caved in on the last rep of the 155 sets so at least I have an idea of what's happening and will address it next time.
Maybe I should up the weight on the warmup sets? This has to happen at some point right? There's no mention of it in the book.

Press
1.45x5
2.56x5
3.62x5
4.67x3
5.71x5x2/4 uggh

Deadlift
1.100x5
2.133x5 (2a. 155x5)
3.177x3
4.199x5 This is a video...if you watch it, just know that it gets pretty bad by the fourth rep and it might make your back hurt to just watch it. I should have remembered that belt...
Here is a spastic dance for joy I did at not having a brain aneurysm!

Cool down 5 min barefoot run <3min@9kph/2min@12kph

Good news is my toe didn't hurt at all!

[hambulance]

Today sucked. Still feeling sick, thought about taking it off but went in anyway and am not sure that I'm glad I did or not.

Warmup 5 min c2 rower situps 40lbs x 12

Squat
78x45
89x5
111x5
133x3
155x3/5+belt/2-belt/1+belt>144x5
slightly damaged some bumper plates setting them back in the rack poorly. There were some boyscouts horsing around in the next room that were really pissing me off and I could not focus for shit, on top of feeling pretty shitty anyway. Maybe I should have gone home.

Bench
56x5
67x5
78x5
89x3
100x5/4/7 surprise!

backext 15lbsx10x5

jumping reverse chins 10/4/6

no barefoot run, just went the fuck home to do dishes for the next hour and a half and then eat delicious canned pumpkin pie filling with peanut butter.

Not happy with todays workout mostly because I could not pull off the squat. I suppose tomorrow I'll get some quality rest, a bit of sunshine, and maybe a handful of chewable flinstone vitamins. I'm sick of being sick.

[hambulance]

3.2 - A

Squat
45x5
89x5
111x5
133x3
155x2 fuck not happening
144x5x3

press
45x5
56x5
62x5
67x3
73x4/71x3/2/67x6 fm, lame
Hooray I'm a pansy today!

Power clean
45x5
56x5
67x3
78x3x5
Very slightly improved from last time, I guess there's one thing to feel positive about.

[hambulance]

no dumping

After taking too many weekends worth of breaks I finally got a solid week
Here's that as a big dump

5.5 B

Warmup 5 min c2 rower situps 40x16

Squat
45x5
89x5
111x5
133x3
155x5x3
- 166x2 could have had three but I was satisfied with two

Bench
45x5
67x5
78x5
89x3
100x5/3/4 Was really focusing on ROM, I guess my bench technically still isn't at a proper 100

Back Ext - 20lbsx10x5 <much harder than 15

Jumping reverse chips - 12/8/8
Side note- the day before I was on a boat and I swear that I did chinups, all singular, maybe there was some boat rocking I failed to notice that helped me do this.

Assistance work - I felt so good I thought I'd stick around and keep sweating!
Burpee + Mountain Climber 10/30 - doing this compulsively anyway, not worth recording
G(ood) M(orning)s *formula 5 reg, 5 left leg, 5 right leg, when circuit repeats 5 times is recorded as 5x3x5 @ 45(bar)
<that shit gets me all kinds of tired
Barbell Curl 7/7/6 full ROM - just felt like it wut?
lying tri ex - 45x12x2/8

5.7 A

Warmup c2 rower 5 min situps 40x18

Squat
45x5
89x5
111x5
133x5
155x4/5/4/3 c'est la vie waaaah

Press
45x5
56x5
62x5
67x5
71x4/3/ - 67x4
Push press 78 x 4
Fuck you press I hate you

Deadlift
89x5
155x5
177x3
199x5 - used the belt, I'm starting to think I'm not ready for this weight and I should back off, It's hard to lay off when there's a glimmer of feeling good about something after a mostly shit workout. I blame the press for all of life's problems

5.9 B

Warmup c2 5 min situp 40x20

Squat
45x5
89x5
111x5
133x3
155x5x3

Bench
45x5
67x5
78x5
89x3
100x6/5x2 - scaaary fail on the second set. It was a damn good thing I turned my head

Back ext 20x10x5
JRC 15/8/7
owch left shoulder funky grinding

*burp

5 min barefoot run (2.5@9kph/2.5@12kph)

NO DUMPING!

[hambulance]

Didn't fall completely off the wagon
I've been training still but I took a reset and started doing my self-designed regime of hiit. 6 days a week - mid third week now and I need a nap

Beware of dump - I'll just start posting the work sets and backoff sets, the warmups are boring and you don't care about that shit anyway

S-155x5x2 / 159x5
OHP- 71x3,2 / 45x11x2
PC - 82x3 / 78x3x4

S- 155x5x2,4
BP- 100x5x3
Back ext - 15#x10x5
JCR - 12x2,7

S- 155X5,4
OHP- -GAVE UP

RESET TIME

S- 133X5X3
OHP- 56X5X3
DL- 177X5

S-133X5/144X5/155X5 - something to prove
BP-89X5X3
BX-10X5
JCR 9,10

S- 144X5X3
OHP- 67X2/56X3/?
PC- 78X3+3J/67X3X3/78X3

S-144X5X3 / 111X22
BP-89X5,7 / 100X3 / 56X22
BX-25X5
JRC- 14,9,7

S- 144X4,5,4
P-62X5X3
DL-188X5

S-144X5X3
BP-5X2/100X3,1 /89X3
BX50X3
JRC- 18,11,7

S- 144X5X3
P- 67X5/4/5
PC-78X3X2,2/67X4/73X3/56X8,7X2

So there it is. It's been pretty depressing lately and I'm starting to think due to the severity of my back pops that I may be fucking myself up. Maybe I'm just not mature enough for this program. When I get home I plan on seeing a chiropractor and looking around the area for a coach if I decide to continue. Not feeling strong this week, weak week.
NAP TIME.