Throwing Around Cylinders of Metal: March 2022

March 31, 2022

Felt good here, not good enough to try pulling 485 on deadlifting but still...so I was surprised on incline benching when I missed 250...That's not even supposed to be my high set. No clue what's going on here, maybe I should pull weight back like I did on flat benching....

BB DL: 335*1 385*1 415*1 450*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 235*2 250*X FUCK 185*7
Snatch-Grip Pullups: 45*3, 3, 3
Snatch-Grip OH Carries: 125*6
Mini-band Paloffs: 10, 10

March 25, 2022 AM: Birdwatching PM: Treadmill

Birdwatching: 1 hour

Treadmill: 17:09 / 2 miles

March 24, 2022 AM: Incline Walking PM: Sprinting

Good sprint session, tons of worms on the track to rescue though, spent longer doing that than actually sprinting.

Incline Walking: 4% / 40 minutes / 2 miles

110*5

March 23, 2022 AM: Incline Walk PM: Lower Body

300 again on front squats, felt great

4% / 40 minutes / 2 miles

Front Squats: 195*2 235*2 260*1 285*1 300*1
Squats: 315*1 340*1 365*1
wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

March 23, 2022

March 22, 2022 Upper Body

Pleasant session, I rolled back bench weights by 5-10 lbs and did an extra working set at the bottom of the weight spectrum to start off. It felt way better. Good session overall...Did tons of warmup sets and shoulder wasn't uncomfortable at all really.

BB Flat: 205*3 225*3 240*3 255*1 270*1
Guillotine Press: 135*10
Pullups: 45*5, 4, 4
BB Rows: 225*5 250*5 265*3
DB Unilateral front raises: 20*10, 10

March 21, 2022

March 21, 2022 AM: Incline Walking PM: Treadmill

My left hamstring is really sore, it tried to cramp overnight. Took a ton of magnesium today, hopefully it relaxes. No incline walking tomorrow as a result, going to rest legs completely.

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 20, 2022 Sprinting

Nice day out, track was wet, spent more time rescuing worms than actual sprinting...

110*5

March 19, 2022 Full Body

Felt really strong here....narrowly missed 260 on incline benching, CRUSHED 450 on deadlifting...got 160 on hanging power snatches...really happy with this session, felt good after a couple mediocre full-body sessions.

BB DL: 335*1 385*1 415*1 450*1
HPS: 125*3 140*3 150*3 160*2
BB Incline: 220*3 235*2 250*1 260*2/3rds
1.5 Chinups: 6, 5, 5
Snatch-Grip OH Carries: 125*6
Mini-band WSARC: 10, 10

March 18, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 17, 2022 Sprinting

110*5

March 20, 2022

March 16, 2022 AM: Incline Walking PM: Lower Body

Woooo! I haven't front squatted 300 in ages....I think the difference is that I'm carrying the bar WAY tighter against my throat and keeping my upper body much tighter. Didn't do anything

Incline Walking: 4% / 60 minutes / 3 miles

Front Squats: 195*2 235*2 260*1 285*1 300*1
Squats: 315*1 340*1 365*1 375*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Carries: 45*10
Dead Bugs: 10, 10

March 15, 2022 AM: Incline Walking PM: Upper Body

Plotting next moves here with benching, first a cluster set here...Paused reps hurt the shoulder, so that was a no.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 240*3 255*1,1,1,1 cluster
BB Flat (Paused Reps): 225*1
Pullups: 45*4, 4, 4
BB Rows; 225*8, 8
DB Unilateral Hammer-Grip Standing Front Raises: 20*10, 10

March 14, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 13, 2022 Sprinting

110*5

March 12, 2022 Full Body

I felt flat here, maybe I was full? I didn't push too hard, just got some reps in to keep everything "awake".

BB DL: 315*1 365*1 405*1 425*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*1 255*1
DB Rows: 100*10
Snatch-Grip OH Carries: 115*7
Mini-Band Paloffs: 10, 10

March 11, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 17:09 / 2 miles

March 10, 2022 AM: Incline Walking PM: Sprinting

Incline Walking: 4% / 40 minutes / 2 miles

110*5

March 9, 2022 AM: Incline Walking PM: Lower Body

Another good session...nabbed 295 on front squatting...

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 195*2 235*2 260*1 285*1 295*1
Squats: 315*1 340*1 365*1 375*1
Lunges: 65*10
Plate Carries: 45*10
Dead Bugs: 10, 10

March 8, 2022 AM: Incline Walking PM: Upper Body

Definitely losing strength on benching, oddly as my front squatting has been going up. May drop weight down 10 lbs on sets and build back up...need to complete reps here.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 240*3 255*2 275*X 225*4
Guillotine Press: 135*10
Pullups: 45*4, 4, 4
BB Rows: 250*6, 6
DB Unilateral Hammer-Grip Front Raises: 20*10, 10

March 19, 2022

March 7, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 6, 2022 Sprinting

110*6

March 5, 2022 Full Body

Not bad...got 160 on snatches again...nothing else really note-worthy here

BB DL: 335*1 385*1 415*1 450*1
HPS: 125*3 140*3 150*3 160*1
BB Incline: 220*3 240*1 255*1 200*6
Chinups: 10, 10, 10
Snatch-Grip OH Carries: 115*6
Miniband Paloffs: 10, 10

March 4, 2022 Treadmill

No incline walking this morning, big-time doms after that front squatting & lunges hitting quads...

Treadmill: 17:09 / 2 miles

March 3, 2022 AM: Incline Walking PM: Sprinting

Incline Walking: 4% / 30 minutes / 1.5 miles

110*5

March 2, 2022 AM: Incline Walk PM: Lower Body

Crushed front squats again...I think I might get near 300 soon at this rate...

Incline Walk: 4% / 30 minutes / 1.5 miles

Front Squats: 195*2 235*2 260*1 280*1 290*1
Squats: 315*1 340*1 365*1 375*1
Wide-Grip RDL: 315*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

March 1, 2022 AM: Incline Walking PM: Upper Body

Not even close on 285 on benching...no clue why my strength dropped by about 10 lbs on incline and flat benching...nothing to do with cutting, it started while still bulking...Maybe it just took a while for that week off to catch up? Seems unlikely that it would be like 8 weeks later before the strength started to drop (around mid-February)

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 240*3 255*3 275*1 285*X not even close
Guillotine Press: 135*10
Pullups: 45*5, 4, 4
BB Rows: 225*8, 8
DB Unilateral Hammer-Grip Front Raises: 20*10, 10

February 28, 2022 AM: Incline Walking PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

March 17, 2022

February 27, 2022 Sprinting

110*5

February 26, 2022 Full Body

High weight deadlifting this week, will bump sets next week but not do the high set. Also, Incline bench missed 255 somehow. Shoulder was irritated after, went away quick though.

BB DL: 335*1 385*1 415*1 445*1 475*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*1 255*X 200*6
Sternum Pullups: 6 irritated shoulder
Pullups: 10, 10
Snatch Grip OH Carries: 115*5
Mini-Band WSARC: 10, 10

February 25, 2022 AM: Shoveling PM: Treadmill

Shoveling: 30 minutes

Treadmill: 17:09 / 2 miles

February 24, 2022 AM: Incline Walk PM: Track

Incline Walk: 4% / 30 minutes / 1.5 miles

110*5

February 23, 2022 AM: Birdwatching PM: Lower Body

Good session here again, crushing front squats and regular squats feel like they're picking up as well...CRUSHED 375.

Birdwatching: 90 minutes

Front Squats: 195*2 235*2 260*1 280*1 295*1
Squats: 315*1 340*1 365*1 375*1
Wide-Grip RDL: 315*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Dead Bugs: 10, 10

February 22, 2022 AM Incline Walking PM: Upper Body

baaaah missed 285 by a mile here. Tried board pressing since I miss about 1/2 way up now..but honestly it REALLLY hurt my shoulder so none of that for another month or two. It was irritated rest of the session, including on 3rd set of snatch-grip pullups.

Incline Walking: 4% / 30 minutes / 1.5 miles

BB Flat: 235*3 250*3 275*1 285*1 blah
Board Press: 135*8 225*6 ouch.
Pendlay Rows: 135*6 165*6
Snatch-Grip Pullups: 10, 10, 8
DB Unilateral Hammer-grip Front Raises: 20*10, 10

February 21, 2022 Treadmill

Treadmill: 17:09 / 2 miles

March 16, 2022

February 19, 2022 Full Body

I'm trying something with deadlifting; I'm going to add a higher weight final set every other week, then in the non-high-weight weeks I'm going to bump up the weights by 5 lbs. for each set, then use those higher weights for the lead up sets the following week when I slap another set on the end of the workout. This session was ok...shit the bed on incline benching, second straight week. No idea why.

BB DL: 335*1 385*1 415*1 445*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*2 255*1/2 wtf 185*6
1.5 Pullups: 5, 5, 5
Rollouts: 10
Mini-band Paloffs: 10

February 18, 2022 AM: Incline Walking

Tired legs after hiking around yesterday birdwatching

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 9:05 / 1.1 miles or something

February 17, 2022 Birdwatching

Birdwatching: 6 hours / 5 miles

February 16, 2022 AM: Incline Walking PM: Lower Body

Going to be cutting soon, I liked continuing with incline walking while bulking...it kept me from accumulating too much fat. I'm at 209, which is the lightest I think I've ever been at the end of a bulk. The session here was great, I lowered the rack position and absolutely crushed the front squats here...

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 225*2 250*1 270*1 285*1
Squats: 315*1 340*1 365*1
Snatch-Grip RDL: 315*2, 2
Lunges: 65*10
Plate Suitcase-Carries: 45*10
Mini-Band WSARC: 10

February 15, 2022 AM: Incline Walking PM: Upper Body

juuuust missed 285...man did I want that one....

Incline Walking: 4% / 30 minutes / 1.5 miles

BB Flat: 235*3 250*3 275*1 285*1/2
Guillotine Press: 45*10 95*10
BB Rows: 225*5 250*5 265*5
1.5 Pullups: 6, 5, 4
DB Unilateral Standing Hammer Grip Front Raises: 20*10, 10

February 14, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

February 13, 2022 Sprinting

100*4

March 15, 2022

February 12, 2022 Full Body

I was full here again...Food seems to be sitting like lead lately, need to wait a little longer before working out. Not sure how I missed 255 on inclining...Overhead carries did not hurt all that much...

BB DL: 330*1 380*1 410*1 440*1 470*1
HPS: 125*3 140*3 150*3
BB Incline: 220*3 240*2 255*X 225*1
Snatch-Grip Pullups: 10, 10, 10
Snatch-Grip OH Carries: 95*6
Rollouts: 10, 10

February 9, 2022 Lower Body

Good session here again, front squatting went great...

Front Squats: 185*2 225*2 250*1 270*1 280*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 65*10
Plate Suitcase Carries: 45*10
Band WSARC: 10

February 8, 2022 AM: Incline Walking PM: Upper Body

Getting closer to where I was pre-shoulder on benching, feels good....guillotine press didn't hurt the shoulder too bad either.

Incline Walking: 4% / 40 minutes / 2 miles

BB FLat: 235*3 250*2 270*1 280*1
Guillotine Press: 45*10 95*10
Snatch-Grp Pullups: 10, 10, 10
Rows: 225*10, 10
DB Unilateral Hammer-Grip Standing Front Raises: 20*10, 10

February 7, 2022 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 8:34 / 1 mile

February 5, 2022 Full Body

I was a bit full here...Hex farmers went well, didn't hurt the shoulder really..

DL: 330*1 385*1 405*1 435*1 465*1
HPS: 125*3 140*3 150*1 160*X
BB Incline: 215*3 235*2 255*1 meh
Snatch-Grip Pullups: 10, 10, 10
Hex Farmers: 275*5
Rollouts: 10, 10

March 13, 2022

February 4, 2022 AM: Incline Walking PM: Treadmill

Incline Walk: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

February 3, 2022 AM: Incline Walking PM: Track

Wet snow on the track still, not good conditions...

Incline Walking: 4% / 60 minutes / 3 miles

100*3

February 2, 2022 AM: Incline Walking PM: Lower Body

On front-squatting I had been using a wider grip to make it easier on my shoulder, or so I thought. It still hurt having the bar across my shoulders though. The thing is, I went back to having my grip just outside my shoulders today and it was completely fine, and I felt way stronger. I mixed in higher rep regular deadlifts here...it was ok, probably won't do it again though.

Incline Walking: 4% / 40 minutes / 2 miles

Front-Squatting: 185*2 225*2 250*1 270*1 280*1
Squats: 315*1 340*1 365*1
Deadlift: 315*5 340*5
Lunges: 65*10
Suitcase Carries: 55*10
Dead Bugs: 10, 10

February 1, 2022 AM: Incline Walking PM: Upper Body

Benching went well, it irritates my shoulder the first couple sets, but then feels better by the end...

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 235*3 250*3 270*1 280*1
1.5 Snatch-Grip Pullups: 5, 5, 5
Pendlay Rows: 145*10, 10
DB Unilateral Hammer-Grip Front Raises: 20*10, 10

January 31, 2022 Treadmill

Treadmill: 17:09 / 2 miles

January 30, 2022 Shoveling

Track is obviously covered; it's ok, shoveled instead.

Shoveling: 45 minutes

January 29, 2022 FUll Body

Felt a bit drained here, shoulder not too sore at all while inclining...a bit sore at the catch on the HPS. Also, pressure on snatch-grip OH Carries irritated it. Rollouts were surprisingly fine..I figured they'd hurt the worst so I've been avoiding them. After this went out and shoveled/snowblew for 75 minutes

BB DL: 330*1 380*1 430*1 460*1
HPS: 125*3 140*3 150*3 160*X
BB Incline: 220*2 (hit clip) 240*2 255*1 265*1/2
Snatch-Grip Pullups: 45*3, 3, 3
Snatch-Grip OH Carries: 115*5
Rollouts: 10, 10
Snow clearing: 75 minutes.

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