Accountability log

[user43770]

Did you follow the minimalist RPT LeanGains style routine?

Yeah. I would only do 2 sets of deads, but they always kicked my ass.

 

[switch]

Had a really rough week, hence why I haven't posted in 6 days. No motivation to train or do anything, wasn't even going to train today.

i know how that feels man, its like you just wanna stare at a wall, or just sit in a corner.at these times i just go and eat something that i like, it really helps.

as for the deads, i can do deads after or before squats ,no problem as i dont get DOMS from anything other than sit ups or biceps curls. its all about metabolic/biological individuality i guess.

 

[user43770]

its all about metabolic/biological individuality i guess.

I'm sure that plays a major role - different body types, physiques etc.

 

[[S]alvatore]

i know how that feels man, its like you just wanna stare at a wall, or just sit in a corner.at these times i just go and eat something that i like, it really helps.

Yep. I just want to sit and do nothing, literally nothing. Not eat, play games or watch TV, sex drive is shot.

I'm not even going to log todays workout. To say it was sh1t would be an understatement.

 

[[S]alvatore]

Trained a couple of days ago, not my usual routine, just needed a break from 85-90% of my maxes. Felt some symptoms of overtraining: Sh1t sleep, general body aching, not looking forward to training at all (actually dreading it). Despite eating 4000-5000 calories and sleeping for 8+ hours everyday.

I'll post up the routine I switched to, but if you want to Google it, it's "Even Easier Strength" by Dan John.

 

[[S]alvatore]

Here's the routine:

Warmups
10-25 Goblet Squats
75 Swings (Sets of 10-25; really grease that Hinge Movement)
1-5 Get Ups (Half Get Ups are fine as is the Kalos Sthenos variation)

You choose a:

Press: Flat/Incline bench, overhead press. You change the exercise every 2 weeks.
Pull: Row, batwings etc.
Hinge movement: Deadlift variation, changed every 2 weeks.
Squat movement: Front/back/overhead or Zercher squats. Alternate every 2 weeks.
Loaded carry: Farmers walks, suitcase carry, waiter carry etc. Vary load & distance.
Ab exercise

Week 1
Monday: 2 sets of 5 reps. The weight should be easy. About 60% of 1RM.
Tuesday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Wednesday: 5-3-2. Start with your normal 5 rep weight. Add weight each set.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 2 sets of 5 reps. Decide the weight based on mood and feel.

Week 2
Monday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Tuesday: 6 sets of 1 rep. Add weight each set. Never miss reps.
Wednesday: 1 set of 10 reps. Real easy weight. Recovery workout.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 5-3-2. This is a good day to test yourself a bit on the double. Don't miss reps.

Off the top of my head yesterdays workout was:

Goblet squat 16kg KB x 15 reps
Swings 16kg x 25, 25, 25
Turkish get-up 8kg KB x 1 (Still trying to get the form down)


Flat Bench 60kg x 5, 5
BB Row 67kg x 5, 5
Squat 80kg x 5, 5
Stiff leg deadlift 80kg x 5, 5
Ab wheel x 5
Farmers walk: 34kg DB's for about 30 metres

 

[switch]

first routine that advocates zerchers.awesome.

 

[[S]alvatore]

first routine that advocates zerchers.awesome.

Yeah, I've never tried them before. Once the first 2 weeks are up, I might do overhead squats (haven't done them before either). But then after the next 2 week cycle I'm going to do Zerchers.

Today's session:

Bodyweight 86kg

Goblet squat 16kg x 15
Swing 16kg x 25, 25, 25
Turkish get up 8kg x 2 each arm (I think I've got the form down)

Bench 60kg x 5, 70kg x 3, 80kg x 2
High bar squat 80kg x 5, 85kg x 3, 90kg x 2 (All paused at the bottom)
BB Row 67kg x 5, 72kg x 3, 80kg x 2
Stiff leg deadlift 80kg x 5, 85kg x 3, 90kg x 2
Waiter carry (DB/KB in one hand, arm locked like the finishing position of a shoulder press, then walk/jog for distance)
16kg KB x 20 metres x2 each hand
24kg KB x 20 metres x1 each hand
Ab roller x 5 reps

Easy session. Bar speed was fast on all lifts, weight isn't that high though (Not even close to my 5RMs). I won't be able to max out/test strength until another 4 sessions, where it's 6 sets of singles. I'll have a better feel of the effectiveness of the routine then.

I feel better physically. I think I'm going to have to accept that I can't be pushing 80-90% week in week out, regardless of food intake or sleep. Recovery of an 80 year old.
Oh well, sh1t happens.

 

[switch]

turkish get ups are used mostly by celebrities, but ive never tried them before.should do them next time.

also try pause bench if you like pain.

 

[[S]alvatore]

turkish get ups are used mostly by celebrities, but ive never tried them before.should do them next time.
They're good for your core/obliques. Have you read any of Pavel Tsatsouline's stuff?

Bodyweight 86kg

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 8kg Left arm x 3 Right arm x 2

Bench 62kg x 5, 5 (Paused)
High bar squat 85kg x 5 82kg x 5 (Paused)
BB Row 70kg x 5, 5
Stiff leg deadlift 82kg x 5, 5
Waiter carry 24kg KB 30 metres x 1 each hand
Ab roller x 5 reps

I took your advice switch on the paused bench. Wasn't that much more difficult, as I normally come down pretty slow (no bouncing), I felt it in my chest alot more though. Thanks for the suggestion.

It's a strange feeling when you're not wiped out at the end of your session. The hardest thing for me was probably the waiter carry. Good core training.

Looking forward to the 6 sets of singles workout in a few days time.

 

[switch]

well, admittedly i always thought that pavel was full of sh!t, but he does have some good points. i wont be a kettlebell fanatic anytime soon ,
but his "progressive movement training " is pretty awesome and actually works.

 

[[S]alvatore]

Pavel's stuff is good, his train of thought is that strength is a skill. How do you get better at doing things? By doing them often. His books that are worth reading would be: Beyond bodybuilding, grease the groove and from russia with tough love. There's alot of heavy advertising in them though, just pay no mind to it.

Kettlebells are just another tool to use, but I still think you need to have barbell training as your main focus. Never get married to one particular diet or training style. Hold onto the stuff that works, dump the stuff that doesn't.


I have been training, just haven't had time to log it.

Yesterday:

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 12kg Left arm x 3 Right arm x 2

Bench 70kg x 5, 5 (Paused)
High bar squat 85kg x 5 80kg x 5 (Paused)
BB Row 75kg x 5 70kg x 5
Trap bar deadlift 114kg x 5, 5
Waiter carry 24kg KB 30 metres x 1 each hand
Ab roller x 5 reps

Today:

Bodyweight 85kg

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 12kg Left arm x 5 Right arm x 2

Bench 60kg x 5, 5 (Paused)
High bar squat 80kg x 5, 5 (Paused)
BB Row 65kg x 5, 5
Trap bar deadlift 114kg x 5, 5
BB Overhead carry (Basically a walking overhead press) 30kg x 30 metres x 1
Waiter carry 16kg KB 30 metres x 1 each hand
Ab roller x 5 reps

Wasn't feeling it today.

 

[Purefilth]

Just cos you werent feeling it doesnt mean drop the weight on every exercize?!?!

Continue as normal or even Raise the weight a little and grind through anyway. Theres that euphoric feeling afterwards. Trust me. Thats why I train legs hard on days i dont even wanna lift. Just to get that Finishers High.

 

[switch]

i know how that feels man, the best way to psyche yourself up is to listen to some proper music like deathcore or whatever makes you feel like raping asshats and killing small animals.

 

[The Simple Man]

i know how that feels man, the best way to psyche yourself up is to listen to some proper music like deathcore or whatever makes you feel like raping asshats and killing small animals.

James Blunt or Maroon 5 perhaps.

 

[switch]

James Blunt or Maroon 5 perhaps.

hahhahaha LMAO yeah, everytime i see someone l listening to maroonfag i feel like burying a hatchet down their skull. :crackup:

 

[[S]alvatore]

Just cos you werent feeling it doesnt mean drop the weight on every exercize?!?!

Continue as normal or even Raise the weight a little and grind through anyway. Theres that euphoric feeling afterwards. Trust me. Thats why I train legs hard on days i dont even wanna lift. Just to get that Finishers High.

Yeah, I'm losing interest in training altogether, and it's probably the only thing that I still enjoy doing. I don't even get that endorphin rush after I finish anymore. Just need to keep plugging away.

I'm hoping I'll hit some PR's in a couple of days on the 6 sets of singles.

 

[Purefilth]

Finishing a dirty leg session will get that feeling. Plan exactly how many reps and sets and that final one brings joy.

Just grinding to failure doesn't quite cheer me up the same way

 

[switch]

try to find a girl who is in to you,it wil help you with the depression.
If u look at my log u'll find out that i went thru d same thing.i was lifting at the gym,then boxing at night,sprinting in d mornings,nothing worked.
A good girl can realy change ur perspective for u.

I kno that people usualy say "u dont need a girl" or "get a life and d girl will come" but that doesnt apply in this case.u need to find a girl to get out of this rut.only solution.period.
Most posters dont know how it feels when all u wanna do is stare at the wall bcuz u dont even feel like sleeping.
videogames help a lot so try that.

sign up for a language class,u can find a lot of chicks there.keep increasing ur female friends,and they will find a match for u! its d easiest yet most undervalued tactic.
But u have to be a genuine friend,not an orbiter for this to work.

Keep going.

 

[[S]alvatore]

Yeah, I feel better if I've got prospects lined up. Not feeling too confident with my body image at the moment though. I'll read through your log when I get some free time.

Yesterday:

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Get Up 12kg Left x 3 Right x 2
Squat 90kg x 5, 85kg x 5
Bench 70kg x 5, 65kg x 5
Row 75kg x 5, 5
Ab wheel x 5
OH Walk 40kg x 20 metres x 2

Forgot to do deads. 6 sets of singles later on today.