2014-02-07 training log

That was different.

Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury

  • Chins
    • BW x 1
    • BW x 1
    • BW x 1
    • BW x almost 1
    • BW x almost 1 (yes, I suck)
  • Pendlay Rows
    • 115 x 8
    • 115 x 8
    • 115 x 8
    • 115 x 8
    • 115 x 8
  • Shrugs
    • 135 x 20
    • 135 x 20
    • 135 x 20
    • 135 x 20
  • Close-grip Pulldowns
    • 110 x 8
    • 120 x 8
    • 130 x 8
    • 130 x 8
  • BB Curls
    • 20 x 100
  • Kettlebell (well, dumbbell) swings
    • 40# db
    • swing for 30 seconds, rest for 30 seconds
    • 6 times
  • Foam Rolling

Today was interesting on a few levels.

First, doing just a “back/pull” workout was novel, as I’ve been so used to doing upper body work all on the same day. And in a weird way, it didn’t feel like I got enough volume. I suspect that’s in part because I suck at chin-ups. As you can see, I could get 1 good one, then could get my chin almost to the bar but not over it… yeah, I suck. I made the best of it tho, making sure to do very slow negatives (e.g. 10 count to lower myself). I will eventually not suck…. either because I got stronger, or because I’ve lost enough weight, or preferrably both. 🙂

So due to the lack of volume there, I’m not doing the template precisely as Paul laid out — added (and going to keep adding) extra sets on the other exercises just to get enough volume. A lot of this week wasn’t about being productive as much as figuring out the program.

Some weights were good, others were adjusted. I actually think the heavy pulldowns won’t happen, but not sure. My shoulders did not like them, but I’m not sure if it’s true dislike or just that I usually do pulldowns with lighter weight for more reps. I will play with this.

I might actually see about doing the rows less strict with more weight then the pulldowns stricter, lighter, more reps.

My ankle was fine with all of this, which was relevant. I mean, holding that 135# for the shrugs was no problem (tho I picked the bar off a rack, not the floor, just to be safe). Hopefully this means I can do a little more work and my ankle be happy.

And with that, by welcome timing T-Nation posted an article yesterday about “maximal fat loss, minimal equipment“. In short, kettlebell swings with some other work. See, I can’t really do much for cardio because it all involves things that my ankle can’t really handle right now (e.g. sprints aren’t going to happen, farmers walks neither, jumping, running, etc..). But this? This I can do. There’s no movement, and frankly if I can’t do these for some ankle or other physical reason, then I can’t deadlift nor squat either, y’know? While the gym doesn’t have any kettlebells, I just held a dumbbbell and did the same motion. I opted to start simple today and just swing: 30 seconds of swing, 30 seconds of rest. I was aiming for 10 minutes, but after 6 rounds enough things in my body said “stop, else you risk hurting something”. I’ll work up to it. I figure if I can work up to 10 minutes of this, then I can up the weight, then I can up the intensity with other things.

This I can do.

I may wind up hating it. But you know, I’m getting enough stuff put in front of my face that are saying “suck it up, man”. By chance I reread something from Dave Tate where he spoke about how he couldn’t squat… back could squat a grand, but the rest of him couldn’t, beause his abs sucked. He hates sled drags, he hates ab work, but he did it because he knew he had to — and he was happy with the end results. And so yeah, that’s what I need. My end results are leaning out, and if shit like KB swings or other cardio will get me there? Suck it up. And if KB swings can be intensive enough cardio that I can do it for 10-15 minutes 3x week (end of each gym session) and be done? fine… better than 60 boring minutes on a treadmill.

Gonna give it a try.

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