Throwing Around Cylinders of Metal: December 2021

December 22, 2021

December 20, 2021 AM: Incline Walking PM: Treadmill

4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

December 19, 2021 Full Body

Right shoulder / cuff is still pretty sore, but slightly better than a couple days ago. I didn't do hanging power snatches here....did one rep at 95 to test, and it felt irritated so I nixed that. Incline benching is where I felt it the most...it's still not comfortable, and the pausing as I adjust after unracking messes up the rhythm. It's going to be hard to progress as long as the irritation persists, so hopefully it fades fast...I also felt it on the first set of the snatch grip pullups, but not the others for some reason....Deadlifting was unimpacted though, I felt really good pulling here. Did knee raises instead of rollouts, because it seemed like those would irritate the shoulder.

BB DL: 325*1 375*1 425*1 445*1 465*1
HPS: 95*1
BB Incline: 215*3 235*2 255*1 265*1/2
Snatch-Grip Pullups: 45*2, 4, 4
Hex Farmers: 315*4
Hanging Knee Raises: 10, 10

December 18, 2021 Track

100*4

December 17, 2021

December 17, 2021 Treadmill

Shoulder getting better...still mildly sore at random times through the day. I just pull out the Hypervolt and hit it for a minute or two when it does. Tried benching the bar today and it was mildly uncomfortable, but nothing like a few days ago even. Going to push full body workout to Sunday to give an extra recovery day, do sprinting tomorrow. Also...amazing how much more spring I have in my step when running if I don't do incline walking earlier in the day. As I said though, going to add it back in probably next week a couple days...maybe upper body day and sprinting day (since I'm not doing high volume sprinting now anyway).

Treadmill: 17:09 / 2 miles

December 16, 2021 AM: Birdwatching PM: Track

Did a long birdwatching trip this morning..was nice. Shoulder is still sore, but at the end of the day I pounded the heck out of it with the Hypervolt+...it's amazing how well that thing works. Shoulder felt better right away. Still sore mind you, and twinges a bit when I go to extend my arm, or raise it over my head, but it's way better. Feel less crampy after taking a lot of magnesium yesterday and today as well. Going to keep up with the magnesium and a higher rate the next couple days, and keep pounding that shoulder with the Hypevolt. Making a 'benching motion' in the air hurts about 1/3 as much as it did yesterday even.

Birdwatching: 5 hours

100*4

December 15, 2021 Lower Body

Shoulder hurt on front squats since I need to rotate that arm up...Session went fine, shoulder just hurts pretty bad.

So the plan is to first take plenty of magnesium next few days, see if that helps muscles feel less crampy. It's not just my back, my forearms were cramping too which I get sometimes. Today on front squats they kept locking up. I'm also going to hypervolt the heck out of the shoulder using the probing attachment. Lots of stretching and rotation work as well, along with tylenol or aspirin...Also going to lay off the incline walking for several days. It's not a major stressor, but I do notice that the angle fatigues my lower back some. Plus as I get closer to the end of this bulking cycle (still like 2 months away) I want to be well rested, and put more energy into hitting some high numbers here. I'll still do the incline walking, probably 2 days per week instead of 4.

Front Squats: 185*2 225*2 245*1 265*1 275*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 60*8
DB Suitcase Carries: 60*8

December 14, 2021 AM: Incline Walking PM: Upper Body

Well...that hurt. Right shoulder was still really sore. Probably should have been using my Hypervolt on it, and maybe taking aspiring, or tylenol, and stretching it. I didn't really do much with it the past few days...hurts to raise my arm to reach something on high shelves, or just to reach out in front of me. Also hurts to rotate the arm. Definitely strained or irritated the heck out of the rotator cuff. It hurts pretty bad, but not so much that I think I tore it. This session was hard, benching was rough, only did one rep on 255 because it hurt so bad. It was tough because that makes it tough to just bang out a rep as well.... THEN on top of all that, as I was doing 285 my lower back was really tight. The rep was REALLY difficult because the pain in my shoulder made it hard to get into a groove. Then my lower back just cramped solid. As it was happening I thought "You know...I think I've forgotten to take my magnesium the past few days". I completed the 285 rep on benching and then fell on the floor waiting for my back to release. Pullups after that were fine, guillotine pressing was a 100% platinum-plus no-go. Shoulder was in agony at that point. Even standing db laterals hurt it.

Incline Walking 4% / 60 minutes / 3 miles

BB Flat: 240*3 255*1 275*1 285*1 - back spasm
Pullups: 10, 10, 10
Guillotine Press: nope.
Head-Supported Rows: 160*5 170*5
DB Standing Laterals: 25*5 15*5 even that hurt
Dead Bugs: 10, 10

December 13, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 12:52 / 1.5 miles

December 12, 2021 Birdwatching

Went birdwatching for a couple hours this morning, legs were pretty spent after so I skipped the track. Shoulder is really sore still.

Birdwatching: 2 hours

December 11, 2021 Full Body

I felt REALLY flat for this one, again. Back was stiff or something. I had tried stretching my hips earlier which usually helps, and it didn't really do anything. I still pull 445, but was hoping to go for 465 or 470 this time. Then missed 160 on snatches....then benching I missed 265 on incline benching. Not sure what's up. I had a great night's sleep before this as well. I got crushed by 265 on the benching actually, and now my right shoulder is sore, I think I strained my rotator cuff. It's really uncomfortable. I don't think it's anything serious though. I'm not sure why I've felt wonky the past few of these full-body sessions, my lower right back is definitely tight though, and it's preventing me from pulling to full capacity on deadlifting.

BB DL: 325*1 375*1 425*1 445*1
HPS: 125*3 140*3 150*2 160*X
BB Incline: 215*3 235*3 255*1 265*X
Snatch-Grip Pullups: 45, 4, 3, 3
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

December 10, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 12:52 / 1.5 miles

December 9, 2021 Track

100*4

December 8, 2021 AM: INcline Walking PM: Lower Body

Nothing unusual here

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 225*2 245*1 265*1 275*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 365*5
Lunges: 60*8
Hex Farmers: 315*4

December 7, 2021 AM: Incline Walking PM: Upper Body

Back to snagging 290 on benching, I think I'll go for 295 next week..Everything else went well..bumped weight on guillotine pressing as well, I think that's been a major part of the surge in benching weight for me these past couple months.

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 235*3 250*3 270*1 280*1 290*1 YUP.
Snatch-Grip Sternum Pullups: 5, 4, 4
Guillotine PRess: 180*9, 7
Head-Supported Rows: 160*5 170*5
DB Seated Unilateral Press: 50*10
Dead Bugs: 10, 10

December 6, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

December 5, 2021 Sprinting

100*5

December 4, 2021 Full Body

Back was tight here, almost feels like a mild strain or something in the lower right part...missed 160 on snatches. On the plus side grabbed 265 on inclining! Got it fairly easily so thought maybe I'd get 270. I...did not...Back has felt tight for a week now actually, just felt worse this morning...almost like it's on the verge of cramping, not like a tear or something.

BB DL: 325*1 375*1 425*1
HPS: 125*3 140*3 150*3 160*X
BB Incline: 215*3 230*3 255*1 265*1 YUP 270*X NOPE
Snatch-Grip Pullups: 45*4, 3, 3
Snatch-Grip OH Carries: 130*5
Rollotus: 10, 10

December 3, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

December 2, 2021 Track

100*5

December 1, 2021 AM: Incline Walking PM: Lower Body

Good session, no shoes on the squatting variations, felt more natural..need to go back to that. Also, did hex farmers, f'ing love those things, so glad I have the hex bar now.

Incline Walking: 4% / 60 minutes / 3 miles

Front Squats: 185*2 225*2 245*1 265*1 275*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 60*8
Hex Farmers: 315*4

November 30, 2021 AM: Birdwatching PM: Upper Body

Switching up order in the week to put upper body on Tuesday, full body on Saturday, Sprinting on Sunday & Thursdays. Basically prioritizing weighted workouts for the winter as always. 3rd time benching in 5 days. Was pretty tired here, still had a good session.

Birdwatching: 1/2 hour

BB FLat: 235*3 250*3 270*1 280*1 290*X
Pullups: 45*6, 5, 5
Guillotine Press: 175*10, 10
DB Rows: 120*10
DB Seated Unilateral Press: 50*10
Dead Bugs: 10, 10

November 29, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 60 minutes / 3 miles

Treadmill: 17:09 / 2 miles

November 28, 2021 Sprinting

100*4

November 27, 2021 Full Body

I felt flat here, not sure why. Didn't have much pop on the hanging power snatches, deadlifting was a chore, and missed 265 on incline again...

Deadlift: 320*1 370*1 420*1 440*1 460*1
HPS: 125*3 140*3 150*2-blah 160*1
BB Incline: 215*3 235*3 255*1 265*X
Snatch-Grip Pullups: 45*4, 3, 3
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

November 26, 2021 AM: Incline Walking PM: Treadmill

Keeping the treadmill session shorter here, may do so in the coming weeks as well to preserve more energy for workouts as I go for some recent-highs on some movements.

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 8:34 / 1 mile

November 25, 2021 AM: Incline Walking PM: Upper Body

Bagged 290 on benching...creeping up here, I wonder if I'll be back at 300 before the end of this bulk. Certainly possible...This was a post-Thanksgiving workout so it was shorter.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 235*3 250*3 270*1 280*1 290*1
Pullups: 45*6, 5, 5
Guillotine Press: 175*10, 10
Dead Bugs: 10, 10

November 24, 2021 AM: Incline Walking PM: Lower Body

Same thing as last week with the 3 singles on squats and front squats...feels good.

Incline Walking: 4% / 60 minutes / 3 miles

Front Squats: 185*2 225*2 245*1 265*1, 1, 1
Squats: 315*1 340*1, 1, 1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 60*7

November 23, 2021 Track

100*4

November 22, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

November 21, 2021 Full Body

woooo ramping up deadlifting again, want to go for 500 again before the end of this bulk. Snagged 160 on hanging power snatches, first time in a while there...then on incline benching I accidentally did two sets at 215 and then somehow missed my 265 attempt. Not sure how, I was halfway up and just lost it. Note in my workout book says "How the f*ck did I miss this?". Indeed. Also, weighted snatch-grip pullups really might be my favorite variant of the exercise...feels perfect for how my joints and everything are put together; movement feels completely natural.

BB Dl: 315*1 370*1 415*1 435*1 455*1
HPS: 125*3 140*3 150*3 160*1!
BB Incline: 215*3, 3 235*3 255*1 265*1/2
Snatch-Grip Pullups: 45*4, 3, 3
Snatch-Grip OH Carry: 130*5
Rollouts: 10, 10