Marius: New Hip Body Rebuild

[Marius_Ursus]

Tuesday 4/12/2022

Heavy Bag
5 rounds x 5 minutes per round + 1 minute rest between rounds

[Marius_Ursus]

Wednesday 4/13/2022

Squats
1x8@115
3x5@115

Dumbbell Bench Press
2x10@40
1x12@35

Pull-through
3x10@50

Loaded Carry
20lb vest plus 40lb dumbbell in each hand for 5 minutes with one 30 second break

Chest-supported Dumbbell Row
2x10@25
1x12@20

Alternating Dumbbell Biceps Curl
1x16@15

[Marius_Ursus]

Dang it. I didn't realize nine days had gone by without logging.

Been doing kettlebells over the last week because we went through another cold snap, so the garage was a no go. We had two big snow storms over the last week, too. x_x

Okay, so working with kettlebells has been tonic in the truest sense of the word because I think after switching over to barbell a month ago and struggling with remembering all the form tips and tricks my body used to do naturally, I needed that switch back to "natural movement' that the kettlebells promote because today, all my form was on point. I was carrying the trash out to the garage today and decided it was warm enough to work out with the barbell, so I - feeling froggy - racked up 135 pounds and my squat was damn near perfect for the first time in three years. (The previous 2 years being taken out due to a lack of a left hip.)

Squat
2x5@135
1x8@135

Dumbbell Bench Press
1x10@40
1x8@40
1x5@40

Straight-leg Deadlift
2x5@155
1x7@155

Chest-supported Dumbbell Row
1x13@25
1x8@25
1x5@25

I got every rep clean today. Precise. Sharp.

Oh, I've also been running three times per week. Yesterday I ran two miles in 38 minutes. There's a lot of room for improvement there.

*cracks knuckles*

I feel like I'm 48 again!

[HomeGymChains]

Sounds all great!
Congratulations! Great job!

[Marius_Ursus]

Sounds all great!
Congratulations! Great job!

Thanks!

[Marius_Ursus]

Monday, 4/25/2022

Power Cleans
2x5@95
1x8@95

Power Clean + Overhead Presses
2x5@95
1x7@95

Power Clean + Front Squats
1x5@65
1x5@85
1x6@85

Time to add weight!

Finisher
115-pound loaded carry 2x50 yards (20-pound vest + 45 pounds in each hand)

Finally got my front squat form all fixed with that KB work I mentioned a couple days ago.

[Marius_Ursus]

Tuesday 4/26/2022

Run
2 miles@34:50 - 5:10 faster than my last run time last Thursday

[Marius_Ursus]

Too sloppy on recording my training. I've still been going at it at least three times per week, either kettlebells or barbell depending on my schedule and weather.

Monday, 5/16/2022

Squat
3x5@115 - Still grooving in the form on these. That artificial hip still feels weird. Getting better, just not where I feel good about adding weight to the bar yet.

OH Press
1x5@85
1x5@75
1x8@75

BB BOR
3x5@65
1x8@65

Set the timer on my phone and walked laps in the driveway for the two minutes "rest" between sets.

[Marius_Ursus]

Wednesday, 5/18/2022

Squats
2x8@105
1x12@105

Dumbbell Bench Press
1x15@40
1x10@40
1x8@40

Pull throughs
3x10@50

Chest-supported Dumbbell Rows
1x17@25
1x12@25
1x8@25

Hammer Curl-to-Press
1x13@20

[Marius_Ursus]

Friday 5/20/2022

Squats
2x5@115
1x12@115 - Shot for 8, got 12...time to add weight

Pre-exhaustion Dumbbell Flies
1x10@15

Dumbbell Bench Press
1x15@40
1x12@40
1x8@40

Straightleg Deadlift
2x5@155 - I was going to hit 135 today, but "Twilight Zone" by Golden Earring rotated into my playlist, and it energized me to add 20 pounds
1x8@155

Dumbbell Row
1x15@25
1x12@25
1x10@30 - Time to add weight

I had a casein shake about an hour before lifting, and I think that had something to do with how much heavier I was able to go today.

[Marius_Ursus]

Monday 5/23/2022 - Strength

Squats
Walkout with 155, pause 10 seconds, rerack
2x5@125
1x6@125 - not bad, need more work, need to slow down a bit

OH Press
3x5@95 - It's been a while since I could knock out 15 reps on a press, felt good, slow reps with 1-sec pause

SL Deadlift
1x1@185 - Overload single makes the reps feel lighter
1x5@165
2x5@155 - Considered doing all sets with the higher weight (165), decided to drop back to 155 to keep form clean

Dumbbell Row
3x5@35 - Used 2-second pause at the bottom of each rep, realized halfway through the last set I was pulling too fast x_x

[Marius_Ursus]

Wednesday 5/25/2022 - Hypertrophy

Squats
2x6@125 - paused, 1 second
1x8@125 - paused, 1 second

Dumbbell Bench Press
1x6@40 - paused, 4 seconds
1x12@40 - no pause, 2-second tempo
1x10@40 - paused, 2 seconds

Pull-throughs
2x10@60
1x12@50 - slowed down to full 1-second count concentric, 1-second count eccentric

Dumbbell Rows
1x10@30 - faster than I wanted to go
1x10@25 - still too fast
1x10@20 - slowed down to full 1-second up/1-second down reps (smoked!)

Hammer curl to OH press
1x10@20

1/2 mile walk with weighted vest

[Marius_Ursus]

Friday, 5/27/2022

Man I'm dog ass tired. Not sleeping well, only getting about five hours when I do sleep. I lost enough fat that my CPAP mask doesn't keep its seal when my muscles go slack in sleep.

Lifted anyway...did pretty well, so I'm glad I went ahead and forced myself to do it.

Squats
1x1x185 - Walkout and hold for five seconds, not a squat
2x5@135 - Highest weight on a squat in two years (or longer)
1x8@135 - Wow! Even going slow and holding the bottom position for a half second before recovery I got 8 reps

Bench Press
1x1x135 - Press-hold for five seconds, not a full BP rep
2x5@115 - Slow, good form
1x12@115 - Amazed

Straight-leg Deadlift
2x5@155

Weighted Glute Bridges
1x12@40

Snatch-grip High Pulls
1x8@bar
1x10@bar
1x6@bar

[Marius_Ursus]

Monday, 5/30/2022

Squats
2x6@135
1x9@135

Power Cleans
2x5@95
1x7@95
1x1@95+5 presses
1x1@95+5 presses
1x1@95+7 presses

[Marius_Ursus]

Monday, 6/6/2022

Well, it looks like I didn't update Wednesday or Friday...shoot. Wednesday was volume (hypertrophy) barbell work: squat, row, bench, 3x10...and Friday was also barbell work (strength over size): squat, bench, DL, 3x5

Monday, I was actually in Pittsburgh at a work conference. Had a good time. Hotel gym was okay, though not awesome. It was all dumbbells and treadmills.

10 minute treadmill warmup

Goblet Squat
3x5@50

DB SLDL
3x5@50+50

DB Flat Bench
3x5@45

[Marius_Ursus]

Wednesday, 6/8/2022

Traveling home from Pittsburgh

Eight hours of driving, dead-ass beat when I got home.

[Marius_Ursus]

Friday, 6/10/2022

Squat
2x8@135 - added reps!
1x11@135 - wowza!

Weighted Glute Bridge from the bench
1x8@25
1x13@40 - Thirteen reps in honor of Freya, whose day this is

Dumbbell Bench Press
1x12@40 - Paused to eliminate stretch reflex, last rep had 4-second pause
1x13@40
1x8@40

Dumbbell Row
1x12@30
1x11@30
1x15@25

Finisher Dumbbell Curls/French Press
1x12@20

[Marius_Ursus]

Still working out 5-6 times per week.

Monday 6/20/2022

Squats
225 lb walkout and hold for five seconds
2x9@135
1x11@135

Bench Press
2x9@115
1x11@115

Sumo deadlift
1x1@155
1x1@165
1x1@175
1x1@185

Barbell BOR
1x10@75
1x9@75
1x11@75

Planks
2

Intervals
Yadda yadda for 6 minutes

[GrouchyUSMC]

Wednesday, 6/8/2022

Traveling home from Pittsburgh

Eight hours of driving, dead-ass beat when I got home.

I wish I would have seen this earlier. I'm not far from there.