An insomniacs training log An insomniacs training log

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Thread: An insomniacs training log

  1. #1
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

    Default An insomniacs training log

    As someone who routinely sleeps less than 25 hours a week, progress has been painfully slow. I continue to look for ways to rest and recover, but I've had to accept that it might not get figured out quickly and train anyway. Training and programming around severely impeded recovery have been humbling. Finding a level of stress that can be recovered from and is also sufficient to drive progress has been like threading a needle - and sadly has resulted in more advanced training than I have earned.

    Andy Baker's 2 steps forward, 1 step back, exactly as written, has made squat progress possible for the past 4 months. Not an ideal rate of progress, but it beats routinely missing lifts. Maybe by the time I figure out how to sleep, I'll have earned programming this advanced. Snowflake rant over.

    Today's only lift.

    Low bar Squat
    Warmup 45x5, 155x5, 225x3, 265x1, 305x1
    3x3 @ 345
    Last edited by Brock Perry; 04-15-2019 at 01:55 AM.

  2. #2
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

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    April 16
    <2 hours sleep
    Press
    1x5 @ 146
    5x1 @ 160

    Bench - Light
    7x3 @ 215 2MOM

  3. #3
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

    Default

    A few hours sleep - good by recent standards.

    Thanks to Stef for directing me here - Fried CNS? - and to Andy for writing it. Thus begins an early morning cardio experiment. Slow airdyne, bike rides with the dog and whatnot - ironically all things I've been avoiding to minimize stress. Also, I like to be lazy and call it minimum effective dose. I'm hesitant to back off to 2 days a week - but a short term reduction in numbers is probably called for.

    April 18th
    Squat - Light @70%
    45x5, 105x5, 165x3, 225x2
    3x5 @ 267

    Deadlift
    135x5, 225x4, 315x2, 355x1, 375x1
    405x1, 395x3

  4. #4
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,605

    Default

    What is your age, height, and weight?

  5. #5
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

    Default

    Quote Originally Posted by carson View Post
    What is your age, height, and weight?
    Late 30s going on 60. 5'11, 215.

  6. #6
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

    Default

    April 20
    Bench
    3x3 @ 238

    Press DE 1.5MOM
    10x3 @ 116

  7. #7
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

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    2SF1SB Round 4 - Week 1
    Squat 5x5 @ 280 (70%)
    RPE 700 #imnotreadyforautoregulation Junk sleep makes everything feel like junk but suboptimal progress is still progress. No shortage of calorie recovery though - thank you Easter dinner.
    Pushing light DL to tomorrow.

    Happy Easter

  8. #8
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

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    April 22
    DL Light - 2" deficit
    2x6 @ 300

  9. #9
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

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    Catch up
    Working up to an hour of cardio before 6am each morning to induce sleep.

    April 23
    15mins slow airdyne. 2-3 hrs sleep.
    Press (Deload)
    3x3 @ 140
    Bench (Deload)
    7x2 @ 208 DE EMOM

    April 24
    20mins slow airdyne. 4+hrs sleep (small miracle)
    Squat
    10x2 @ 240 (60%) DE 2MOM

    April 25
    22mins slow airdyne. ≈3hrs sleep
    2x6 @ 330 - relatively little. Trying to figure out appropriate DL slots around 2SF1SB squats.

    April 26
    30mins slow airdyne. 0 sleep.
    Press
    1@170, 3@152, 3x1@155 - This did not go as planned. Still got to 170 on 0 zero sleep, so I'll take it for now.

    April 27
    ≈0 sleep.
    Bench
    1 @ 267, 2x3 @ 238, 1x8 @ 208

  10. #10
    Join Date
    Oct 2016
    Location
    Alberta, Canada
    Posts
    15

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    April 28
    0 Sleep

    Squat 2SF1SB - W2D1
    3@ 340, 5x5 @ 320

    These felt awful and there were probably a few high reps in there. A gagillian mgs of caffeine and long rests lying on the floor to get through this one. Gagillian is, of course, a scientific metric measurement. A fist full in freedom units. Given my lack of sleep (have I mentioned I don’t sleep?) I try to not to abuse caffeine. Today I needed all the real and placebo effect I could get.
    No question I have to start getting some sleep before this day in the schedule rolls back around. My boy thought it was great - after laughing at dad turn purple all I could do is lay on the platform and read to him until the next set.

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