BBS; I am getting weaker

No doubt about it.  Metabolically, at least.

 

Warmup:

5 snap pushups

5 push-down pullups

10 40# goblet squats

10 20# OH squats

 

seated row 80# 20

chest press 100# 14

pulldown 130# 9

overhead press 60# 9

leg press 280# 9 (to true failure)

 

Kind of embarassing, but it felt nice, so whatever, I guess.  Also might have had something to do with the janjaweed and cigar that I smoked yesterday.  I have also gained weight, getting close to 190# again.  Time to get hardcore about the diet again. 

 

The OH squats are *killing* me.  My arms look like weak scaffolding under a heavy load in a high wind.  My hips are like "FUCK YOU" every time I do them.  With the goblet squats, in contrast, I feel like Skeletor and I can get my ass about four inches from the ground with my back completely straight. 

 

Tabata etc.

20 pushups

7 pullups

 

Tabata 8 at 9:22

 

hot / cold shower

 

In a rush tonight but two full days of office sloth left me in a real burn for some exercise.  Kind of odd that I only managed 20, 7 but no warmup and not enough caffeine so there you have it.  The tabata gave me a nice HGH flush but didn't cripple me and didn't give me that old puky feeling so next time it's either 10 or a faster pace. 

How Did That Happen?

3 x:

4 pullups

10 goblet squats

6 pushups

5 swings / side

 

8 pullups

 

20 pushups

 

I did the first sets with no breaks.  Wow does that ever make a difference.  After that I had planned to do a rowing machine tabata, but having forgotten my shoes I was unable to get my feet to stick in the little foot-holder things.  Then I remembered that it was Thursday, when I would normally do BBS, not Tuesday, which is what it felt like because I was out Monday and Tuesday.  So, I then did pullups and pushups to failure.  I am surprised and delighted to learn that I can do 20 pushups *after* my little workout. 

 

Should do some OH presses too at some point - I would like to be able to do thrusters. 

Back from Vacation

I didn't do a hell of a lot exercise-wise on vacation, and I did a lot of drinking and smoking, so there you have it.  Pretty fun and a nice break.  I did manage to hit the Cal gym the first morning there and do this:

 

6 x:

6 pushups

10 straight-leg deadlifts (45#)

4 pullups

10 squats (alternating 40# goblet and 20# overhead)

5 40# swings / side

 

I took plenty of breaks, but still left there feeling great.  Got very sore in the middle of my back, on either side of my spine, and backs of legs. 

 

Trying to think of something fun to do today.  I was planning a Tabata session but I forgot my iPod.  I might do one anyway and just keep an eye on the timer. 

BBS

Warmup:

5 snap pushups

5 push-down pullups

10 40# goblet squats

10 20# OH squats

 

pulldown 130# 17

overhead press 60# 13

leg press 280# 13

seated row 80# 12

chest press 100# 10

 

Not much in the way of athletics has been going on lately.  I've been on the scooter a fair amount lately, probably three nights since last Thursday, and even had my first wipeout (very minor).

 

Seated row was very disappointing.  I just felt like I had no snap.  Also had the persistent feeling that I am not really progressing in general, and compared to my last version of this sequence, I'm not, really.  I was kind of undercaffeinated, and it was at lunchtime.  Lame. 

BBS

Warmup:

5 snap pushups (rest at bottom)

5 push-down pullups (form faltered on fifth)

10 40# goblet squats

10 20# OH squats

 

seated row 80# 19

chest press 100# 13

leg press 280# 11

pulldown 130# 9

overhead press 60# 8

 

I was in an incredible rush, so this was a true BBS workout, with no rests to speak of.  Doing it this way is both harder and more satisfying, and, considering that endurance is a perennial problem for me, I may do it this way in the future. 

 

OH squats were a nightmare.  I was leaning forward 15 degrees by number 7.

Fascia and Tabata

Eating:  nothing

Drinking:  some nice old pu'er

Listening:  Give Me Power

 

2 x (5 push-down pullups; 10 goblet squats, 20#; 10 OH squats, 30#? (lightest bar))

 

Tabata incline 15, 9:22 pace

 

Amusingly, as I suspected earlier, the Tabata mp3 I have is in fact 9 reps, not 8. 

 

I read an interesting article by the guy who wrote Born to Run today, thanks to a post on Matt Metzgar's blog.  It resonated, especially considering that my neck and shoulders were almost totally frozen on I think it was Thursday or Friday night.  I have to admit I am totally intrigued by the whole process and I even went ahead and bought Ming Chew's book, which was recommended by one of Matt's commentors.  Really looking forward to trying some of the stretches. 

 

Some notes on the exercises themselves:

• Push-down pullups: grip out, thumbs out, quick up, push down, bounce back up.  On the second set, I put my hands a little wider apart than shoulder width.  Certainly these are at least a little bit easier than ordinary dead hang pullups.  I suppose they helped with shoulder mobility a bit.  I hung before and after each set.  To be honest I don't really understand what this was supposed to accomplish or why it was better for me than normal pullups.
• Goblet squats: dumbbell held vertically to the throat, fairly explosive.  Much like normal squats, although I think it was easier to get deeper.  I should do this with a much, much heavier weight.  A very enjoyable exercise, fun to concentrate on the form and feel the springiness in my legs.
• Overhead squats: I think the bar was 30#, and I held it over my head.  Still very, very hard to keep level and to do a full set.  I kept trying to tip forward (although only at my waist and above; my feet stayed flat on the ground) and my back was very engaged trying to keep the thing over my head.  It seemed like I should be "sitting" more. 
• Tabata: undeniably easier than usual, possibly thanks to the warmups.  I need to pick up the pace a little.  Really noticed how asymmetrical my stride is.  Each of the soles of my feet seems to have a totally different way of striking the ground. 

VT

meaning volume training.  Sort of. 

 

Eating: nothing

Drinking: baozhong

Listening: The Strokes and Love Will Tear Us Apart

 

8 x (6 pushups, 1 dip, 4 pullups)

 

The nice thing about this workout is that I got out of my fucking office and did the whole thing.  I rested a lot in between, but I knew I was going to do that going in.  My pullup form was kind of weak on the last two sets, so I don't think I could have done more.  Good feeling.  Next time maybe I'll try to do 10. 

 

The path to sets (even a single set) of 10 pullups and 20 pushups remains unclear, but at least I am doing something to keep busy while I figure it out.