Strength in Interesting Places

[JauntyAngle]

Back in Kabul- Day One

Morning
Warmup
5 minutes on C2 rower, bodyweight squats, GMs, OHS with pipe

Squats
20kg x5, x5
40kg x3, x3
60kg x3, x3, x3, x3, x3

Bench
Band internal rotations, external rotations, 30 degree shoulder abductions
20kg x5, x5, x5, x5, x5

Barbell Row
40kg x5, x5, x5, x5, x5

Assistance
8x3 GHRs supersetted wth 8x3 chins- 14 minutes


* * * * * * * * *
Evening
LISS- 40 minute treadmill jog @ 9kmph

* * * * * * * * *
Notes
So, first time squatting since the back injury. Just working back into it. These were fine although I couldn't get my arch as nicely as before. Will get that back. Also went easy on the rows as these *really* nailed my back injury when I had it.

I formally began the 5x5 LP on bench, starting with the bar, which was nice. I'm only be able to keep this up for three and a bit weeks before it gets disrupted by more travel, but I am still looking forward to it.

I wanted to do 50/20 with chins and GHRs but my strength and work capacity is just nowhere near that. Got to 24 reps after 14 minutes and decided to stop at that point to avoid DOMS. Next time attempt this I will shoot for 30-35 reps of both. The GHRs were actually much better than expecting- actually managed a few controlled negatives and hardly needed a push-off to come up. I guess that is what happens when you lose 20lbs bodyweight.

Run in the evening was great until about 33 minutes when I started tiring. I guess I have run twice in the last three weeks, and also I am hardly eating at the moment. Still, overall a good day.

 

[NurseKnuckles]

Head up Jaunty.
I know what its like to initiate such a decision. If you're like me, I worried more for her than I did for me; to a fault. Honestly the strength it took to rise to your challenege (the decision) will be there to guide you through the next.

Glad you're back to squatting!

 

[JauntyAngle]

Head up Jaunty.
I know what its like to initiate such a decision. If you're like me, I worried more for her than I did for me; to a fault. Honestly the strength it took to rise to your challenege (the decision) will be there to guide you through the next.

Thanks!

Glad you're back to squatting!

With my SI joint healed and entering my final phase of rotator cuff rehab (building up the tendon strength for heavy pressing), it feels like I am finally back to all strength training, not just squatting.

 

[JauntyAngle]

Kabul- Gym Session II

Warmup
5 mins on C2 rower, some reverse hypers, some overhead squats

Lift of Death
60kg x5, x5, x5
Bonus shrugs 60kg x10, x10, x10

Overhead Press
DB- 10lbs x5, x5
DB- 15lbs x3, x3
BB- 20kg x5, x5, x5, x5, x5

Chins
x5, x5, x5, x5, x5

Assistance ("Double 50/20")
- 30 reps of 40kg lunges (each side)
- 49 reps of lying tricep extension with EZ-curl bar +20kg
19 minutes, 45 seconds total time

Notes
Still easing back from my million injuries...
- Did the DLs nice and slow as last time I overdid it somehow and tweaked my SI joint even though the weight was low
- Overhead press was a little tiring even though it was only the bar. Felt good though, and no pain or loss of ROM
- Tried to do "50/20" for two exercises at once- lunges and LTEs. Actually quite hard to get that many lunges in when you need to get 50 reps on each side, and also do another exercise. Also, annoyingly, I tweaked my right glute- thought that the rower and the deadlifts would have me sufficiently warmed up. I can tell it is a fairly small tweak, though.

 

[NurseKnuckles]

Hey Jaunty!
Were you PRing on T3 for the squat?

 

[guilineseguy]

Kabul- Gym Session II

Warmup
5 mins on C2 rower, some reverse hypers, some overhead squats

Lift of Death
60kg x5, x5, x5
Bonus shrugs 60kg x10, x10, x10

Overhead Press
DB- 10lbs x5, x5
DB- 15lbs x3, x3
BB- 20kg x5, x5, x5, x5, x5

Chins
x5, x5, x5, x5, x5

Assistance ("Double 50/20")
- 30 reps of 40kg lunges (each side)
- 49 reps of lying tricep extension with EZ-curl bar +20kg
19 minutes, 45 seconds total time

Notes
Still easing back from my million injuries...
- Did the DLs nice and slow as last time I overdid it somehow and tweaked my SI joint even though the weight was low
- Overhead press was a little tiring even though it was only the bar. Felt good though, and no pain or loss of ROM
- Tried to do "50/20" for two exercises at once- lunges and LTEs. Actually quite hard to get that many lunges in when you need to get 50 reps on each side, and also do another exercise. Also, annoyingly, I tweaked my right glute- thought that the rower and the deadlifts would have me sufficiently warmed up. I can tell it is a fairly small tweak, though.

Seems like alot of injuries happen with sub maximal weights.

But good to see you're easing back in man.

 

[belph]

G'luck, sir.

 

[JauntyAngle]

Hey Jaunty!
Were you PRing on T3 for the squat?

No, I just treated 3s day as my PR day- because the top set was basically a new 3RM every time.

 

[NurseKnuckles]

No, I just treated 3s day as my PR day- because the top set was basically a new 3RM every time.

OK, this is what I am doing... Well, I started a little under my PR, and have since surpassed and I am now lifting more than I ahave ever lifted on my 3's days.

 

[JauntyAngle]

The divorce diet- a visual guide

As I've mentioned, I've lost tonnes of weight over the last 4 weeks or so with all the turmoil of my personal situation. Normally I'm not into logging picture of myself, but it's not a normal situation. So, if curious to see what the wonders of separation can do, click on the spoiler tag:

Spoiler

Although I am now calming down and eating more, I am going to the gym plenty and staying off carbs, so I am expecting to lose yet more weight.

I should add that I am not flexing or anything (not that I have much upper body muscle to flex these days, with the very limited amount of upper body training I have been able to do this year), and hadn't been to the gym for a while when I took this pic.

 

[JauntyAngle]

OK, this is what I am doing... Well, I started a little under my PR, and have since surpassed and I am now lifting more than I ahave ever lifted on my 3's days.

Good man!

Personally, I used to really look forward to 3s day for squat and bench. It was the day that made 5s day and 10s day worthwhile.

 

[NurseKnuckles]

Good man!

Personally, I used to really look forward to 3s day for squat and bench. It was the day that made 5s day and 10s day worthwhile.

My 5's days are my most grueling. My 10's are more of a "work capacity training" like feeling afterwards. I feel spent but not like I do after the 5's. My brain is mush after the 5's...

Anyway, glad to know I am on the right path. Loving the gains!

 

[scoopj]

The divorce diet- a visual guide

As I've mentioned, I've lost tonnes of weight over the last 4 weeks or so with all the turmoil of my personal situation. Normally I'm not into logging picture of myself, but it's not a normal situation. So, if curious to see what the wonders of separation can do, click on the spoiler tag:

Spoiler

Although I am now calming down and eating more, I am going to the gym plenty and staying off carbs, so I am expecting to lose yet more weight.

I should add that I am not flexing or anything (not that I have much upper body muscle to flex these days, with the very limited amount of upper body training I have been able to do this year), and hadn't been to the gym for a while when I took this pic.

Not bad for an old man. Looking good Jaunty.

 

[JauntyAngle]

Not bad for an old man. Looking good Jaunty.

As an old man, you are pulled between two powerful forces- the force of "Not bad for an old man" and the force of "I'm too old for this shit". Right now, the forces of Couture just slightly outweigh the forces of Glover. Hopefully it will last for a while longer.

 

[NurseKnuckles]

You're a lethal weapon, my friend!

 

[belph]

White, British, Jackt and you're a male !? How many advantages can a person have ?

I totally stole part of this from Louie CK

 

[JauntyAngle]

White, British, Jackt and you're a male !? How many advantages can a person have ?

I totally stole part of this from Louie CK

True, but it's not all roses. I have a lot of crosses to bear, like being popular, well-educated and not being able to spend all of the large amounts of money they pay me to do a worthwhile job that I love.

/Evil laugh

 

[belph]

True, but it's not all roses. I have a lot of crosses to bear, like being popular, well-educated and not being able to spend all of the large amounts of money they pay me to do a worthwhile job that I love.

/Evil laugh

I haven't been in here too often, but how is work going ?

 

[JauntyAngle]

I haven't been in here too often, but how is work going ?

Pretty good, thanks.

I just completed a little 2 week project in Pakistan, which was my first time working there. It was actually a great trip. I got to meet a load of senior government people from one of the provinces that neighbours Afghanistan, and found out a lot about what is going on there. Hoping to get back there every now and then over the next year or so.

Afghanistan stuff has been in fits and starts. My last project finished in early July, and the next project will probably not start until December. In that whole time I will probably rack up just a little over a month of working days in Afghanistan, so that is quite a bit of time off. The Ministry I usually work with is doing pretty well, though. And the people there are all pretty awesome- really nice, really warm and friendly, and so when I do work with them it is basically a pleasure 99% of the time. Now I am just waiting for the full project to start, so that I have the resources (travel budget, more time for me and some other consultants to work for me) to really do something significant for them,

 

[dinpappa]

Just updated myself on the log Jaunty, and like others have said. Even thou splitting up is never easy, it does come with alot of new opportunities. As long as one respect what was, without getting stuck in it, and embrace the new, without getting lost in it!

Keep it up! And also, looking lean there, no homo