Don't Call it a Comeback 2.0

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Aug 28, 2020 2:02 am

Wed 8/26
Warm up - squats, lunges, etc.
12kg 1 arm long cycle switch on the minute 6:00 on/1:00 off, 4:00 on/1:00 off, 4:00 on/1:00 off (14)

-----------

Thu 8/27
warm up
20kg swing 10, push up 7, 16kg goblet squat - 4 rounds
24kg swing 10, push up 7, 20kg goblet squat - 1 round

Squat
65 x 5, 75 x 5, 85 x 5, 95 x 5

Good morning - 65 x 10, 10, 10

DB Row - 40 x 6/6, 15/15

Leg raises (2) 10, 10, Incline sit up (2) 10, 8

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Aug 29, 2020 7:31 pm

Fri 8/28/2020
off

-----

Sat 8/29/2020
Warm up
20kg swing 10, push ups 7, 16kg squat 5 - 4 rounds
24kg swing 10, push ups 7, 20kg squat 5 - 1 round

Press
75 x 5, 85 x 5, 100 x 5, 110 x 8
125 x 1, 135 x 1, 150 x 1
85 x 5 sets of 5

Incline press with angle bar - 100 x 4 sets of 10
rotated with
BB curl 60 x 4 sets of 10

Incline sit ups (3) 10, 10, 8, 3
cramped on last set
(are these called decline sit ups???)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Aug 31, 2020 2:53 am

8/30/2020

12kg 1 arm long cycle, switch on the minute
10:00 on/1:00 off, 4:00 on/1:00 off, 4:00 on/1:00 off (18)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Sep 02, 2020 2:14 am

Mon 8/31/2020

12kg 1 arm long cycle, switch on the minute
6:00 on/1:00 off x 2, 2:00 on/1:00 off x 2
(16)

----------------------
Tue 9/1/2020
Warm up
20kg swing x 10, push up x 7, 16kg goblet squat x 5 - four rounds
24kg swing x 10, pushup x 7, 20kg goblet squat x 5 - one round

Deadlift
135 x 5, 150 x 5, 175 x 5, 195 x 7

SSB Squat
90 x 3 sets of 10

Straight Leg Deadlift
60 x 20

DB Row
40 x 4 sets of 8/8

Incline sit up
(3) x 15, (2) x 9

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Sep 04, 2020 2:19 am

Wed 9/2/2020
off

----
Thu 9/3/2020

Warm up
20kg swing x 10, push up x 7, 16kg goblet squat x 5 - three rounds
24kg swing x 10, push up x 7, 20kg goblet squat x 5 - two rounds

Bench press
90 x 5, 105 x 5, 120 x 5, 135 x 13
135 x 5, 5, 5, 5

Standing DB press 40s x 10, 10, 8, 8
rotated with
BB curl 60 x 10, 10; 55 x 8, 8

planks and then 20kg side bend x 10/10 - 4 sets

I don't know what is going on but my biceps feel like they are getting weaker, not stronger.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Sep 05, 2020 6:42 pm

Fri 9/4/2020
off

-----

Sat 9/5/2020

Warm up
20kg swing x 10, push up x 7, 16kg goblet squat x 5 - four rounds
24kg swing x 10, push up x 7, 20kg goblet squat x 5 - one round

Squat
70 x 5, 80 x 5, 90 x 5
100 x 5, 115 x 5, 145 x 5

DB row 40 x 4 sets of 10/10
rotated with
Good mornings 70 x 10, 10; band gm x 10

Incline sit up (3) - 3 sets of 8

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Sep 06, 2020 8:43 pm

Sunday 9/6/2020

12kg 1 arm long cycle switch on minute - 10:00 on/1:00 off, 6:00 on/1:00 off, 2:00 on/1:00 off x 2 (20)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Sep 07, 2020 7:50 pm

Mon 9/7/2020

Warm up
20kg swing x 10, push up x 7, 16kg goblet squat x 5 - 3 rounds
24kg swing x 10, push up x 7, 20kg goblet squat x 5 - 2 rounds

Press
75 x 5, 90 x 5, 105 x 3, 115 x 10
95 x 4 sets of 5
rotated with band curls
DB shoulder complex - laterals, front raises, arnold press - 12s x 2 circuits
rotated with band curls
incline sit ups (3) - 9, 9, 8

suffocatingly hot and awful air quality from fires. Got up early to get in the workout before the heat kicked in. This was a rough one. Didn't feel like setting up and doing the incline press.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Sep 10, 2020 1:58 am

Tue 9/8/2020

12kg 1 arm long cycle switch on the minute
8:00 on/1:00 off, 4:00 on/1:00 off x 2 (16)

------
Wed 9/9/2020

Warm up
20kg swing x 10, 7 pushups, 20kg goblet squat x 5 - 4 roungs

Deadlift
135 x 5, 165 x 5, 185 x 5, 205 x 5, 220 x 5

SSB Squat
95 x 4 sets of 10

Straight Leg Deadlift
65 x 15, 15

DB row
40 x 3 sets of 12/12

Band curls

Incline sit up (2) - 2.5 behind head x 13, on chest x 3, BW x 5
(cramped bad on last set)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Sep 11, 2020 3:04 am

Thu 9/10/2020

12kg 1 arm long cycle, switch on the minute
8:00 on/1:00 off x 2 (16)

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Re: Don't Call it a Comeback 2.0

Post by Mickey O'neil » Sat Sep 12, 2020 12:52 am

Training is looking good!

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Sep 12, 2020 8:47 pm

Mickey O'neil wrote:
Sat Sep 12, 2020 12:52 am
Training is looking good!
Many thanks! I'm trying man. But the universe is doing it's best to stop me. Raging fires all around and now the worst air quality I've ever seen.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Sep 12, 2020 8:51 pm

Sat 9/12/2020

warm up
20kg swing x 10, 7 pushups, 20kg goblet squat x 5 - 5 rounds

Bench press
135 x 5, 145 x 10, 155 x 5

Standing DB press
40s x 3 sets of 10

Band curls - some sets

Planks
2 sets
---

I live in Southern Cali near the fires. This is the worst I've ever seen the air. It is like living in a nightmare. Going outside without a mask and your throat and lungs start burning within a minute. Even in the house it's a battle to trying to keep things breathable. I'm going out to get higher quality air filters and try to hunt down an air purifier.

Have fans in the garage running 24/7 to try to keep out the smoke. Wearing a mask and a bandanna in there and just benched. Moved everything else into the house.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Sep 14, 2020 12:10 am

Sun 9/13/2020

12kg 1 arm LC switch on the minute
12:00 on/1:00 off, 6:00 on/1:00 off, 4:00 on/1:00 off
(22)

Air quality better. Now by better, it went from hazardous and having to fight to keep the air inside breathable to simply unhealthy outside. But I'll take it.

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Re: Don't Call it a Comeback 2.0

Post by Mickey O'neil » Mon Sep 14, 2020 11:37 pm

That sounds horrible! I've seen footage on the news and I just can't imagine!

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Sep 15, 2020 2:49 am

Mickey O'neil wrote:
Mon Sep 14, 2020 11:37 pm
That sounds horrible! I've seen footage on the news and I just can't imagine!
Yeah. It was insane. Hopefully the worst of that part is over and we are just in for a long spell of unhealthy air. But who knows????

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Sep 15, 2020 2:57 am

Mon 9/14/2020

Warm up
24kg swing x 10, pushups x 8, 20kg squat x 5 - 3 rounds
20kg swing x 10, pushups x 8, 16kg squat x 5 - 2 rounds

Squat
105 x 5, 120 x 5, 135 x 5, 150 x 5

DB Row
45 x 3 sets of 8/8

Good Mornings - 75 x 15 ***

Incline situp (3) - 3 sets of 9

Some curls and some face pulls
----
Not happy with the good mornings. I need to rethink this. My back just doesn't feel right after. This is 75 lbs. I've either got some form issues I can't figure out, or my back is really just to weak for it, or my body just doesn't like it. Either way do I -
A. lighten the load and just try to build up REALLY slowly
B. stop doing something that seems like an injury waiting to happen and pick another way to work the back and hamstrings.

I'm thinking stop being stubborn and just pick B. There are plenty of exercises out there and I should be able to find one that doesn't irritate the back this much. Romanian deadlifts of some sort....band good mornings....get a 45 degree hyper extension....

Or just go with C. Drop that shit altogether. Squat, do some leg curls and leg extensions. Lower the volume on the lower back on squat day. See how the straight leg deadlifts on deadlift day feel.

I will ponder.

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Re: Don't Call it a Comeback 2.0

Post by motherjuggs&speed » Wed Sep 16, 2020 2:07 pm

Why keep the leg curls in at all? Why not just do RDLs?

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Sep 16, 2020 2:52 pm

motherjuggs&speed wrote:
Wed Sep 16, 2020 2:07 pm
Why keep the leg curls in at all? Why not just do RDLs?
Yeah. That's what I am trying to figure out.

On my deadlift day I am doing straight leg deadlifts. I am wondering if maybe that is enough added lower back work. Deadlifts and Straight leg deadlifts on deadlift day. Then on squat day just squat (drop the good morning) and do some isolation work and minimize any added load on the LB.

My lower back is a weakness. I know I need to train it. But I have to find the right combo of movements and volume that give more than it takes.

But it could be my lower back is fine. I just have shitty form with the good morning and swapping in the romanian deadlift is the way to go.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Sep 18, 2020 1:57 am

Wed 9/17/2020
1arm LC switch on the minute
12kg 4:00 on/1:00 off
16kg 2:00 on/1:00 off
12kg 8:00 on/1:00 off
(14)

Thu 9/18/2020

Warm up
24kg swing x 10, push up x 8, 20kg goblet squat x 5 - 3 rounds
20kg swing x 10, pushup x 8, 16kg goblet squat x 5 - 2 rounds

Press
70 x 5, 80 x 5, 95 x 5, 110 x 6
95 x 5, 5, 5

Angle Bar Incline Press - 105 x 4 sets of 10 rotated with a variety of curls
Band curls and 1 set of reverse curls
Ab - incline situp (2) x 19, decline leg lifts (2) x 10, 20kg side bends x 10/10, band good mornings (average?) x 10
Some LIGHT farmer walks - double 16kg, 1 arm walks with 20kg, etc. Just to do them.
--
Just trying to find the magic beans for my abs and lower back. What can I do consistently that will strengthen not irritate, give more than it takes??

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