Exerbabble for 3-17-7

I have missed the gym. Last week, I purposely took off. This week… I couldn’t hit the gym thanks to car problems. Having not lifted since the 6th, I wisely anticipated a drop in my conditioning.

I think I did some tree branch pull-ups and push-ups once, but quite clearly I don’t like sweating at home. I recall working on my King Deadlifts a little. I’m getting better at lowering myself. Point is, I’ll be seriously screwed if I ever have to rely on bodyweight for exercise. It’s like schoolwork: Regardless of how much I want to do it, I just have an easier time doing it elsewhere.

Today’s Workout:

Quest for 315: Conditioning, Workout I

Back Squat: 25, 15 @ 135 lbs

RDL: 2×12 @ 165 lbs

Superset A
DB Piston Shoulder Press: 2×12 @ 20 lbs
Wide-Grip Pull-up: 2, 1 @ BW

Superset B
BB Bench: 12, 9 @ 85 lbs
BB Bent-over Row: 2×12 @ 80 lbs

current bodyweight: 161.2 lbs

That first number isn’t a typo. 135 lbs is usually my warm-up weight, so I figured I’d see if I could squat it for 2×25. I wanted to stay away from failure. So to slap my legs back into shape, I figured higher-than-normal reps would do the trick. Actually, it was so high that I stopped the second set because it was turning into cardio. Though. Again, my conditioning sucks. I could have continued, but I wasn’t trying to do breathing squats. If anything, I grooved my CNS. My squat form was as good as it’s ever been.

I felt it a little in my lower back, so I eased back my intended RDL weight. I used a 35 and 25 on each side, so I was able to get a hair more range of motion. Felt really good. I really wanted to hold a faster pace, but I just felt slow and sluggish today.

I intend to do one-armed shoulder presses, but I figured doing them for conditioning would take too long, so I did it bilaterally. I remember when 20 lbs was as much as I could do. I probably undershot the weight, because higher rep shoulder presses crush me.

I want to do wide-grip pull-ups for 10×3. I guess I’ll have to just do as much as I can, instead. It’s strange, those grips they have for wide-grip pull-ups are impossible for me. I think they’re too far apart. So I just use the damn squat cage yet again. It’s a wider-grip, I swear!

I wasn’t intending for my bench to fall off so much. I’m perplexed. First set, I had my ring finger around the notch. Second set, I tried bringing my hands in more. Maybe I just don’t know how to bench. The weight feels heavy, and then I can’t press anymore. Ridiculous.

My original idea for this workout was far more masochistic. I was thinking of supersetting every upper body exercise with lunges. But after the RDLs, I solemnly decided, “You’re out of your goddamned mind.” I tried keeping a good pace, but I just didn’t have it today. Quite clearly, I’ll have to spend more time on conditioning than I originally thought.

For the sake of periodization, I’ll alternate between high reps and low reps each workout until I can hold a good clip. I think I’ll reel the squat reps back to 20 or something. Ha ha. Above all, stay away from concentric failure. It’s not about the weight, I just want to be able to throw some weight around without feeling like death afterwards. Seriously, I was a little woozy afterwards, I was afraid I was going to puke. And I didn’t even do lunges!

I’m surprised my weight didn’t drop more. I’ve been horrible about eating. Though, I suppose my activity level has dropped as well.

Yes. When I get my wits about me, I’ll add a third set. And once I can go a good clip, then I’ll start Phase II. I know what I’m doing.