Day 25 – GPP
Today was cardio and lunges. It was time to up the protocol. 1min of lunges with 2min of rest for 4 sets. Doing 50m at a time instead of 25m put me in a new world of pain. Ben elected to do these occluded. That’s ok… He is a crazy old man who has clearly lost his marbles.
I give you Tayler G
A Defining Moment
Give Danimal a tough time about bailing on Ragnarok.
Okay, now it’s on to the workout. The moment before my first set of squats was, surprisingly, a defining moment. My training partner had tapped out. My temporary training coach had just left. I was tired. All these excuses were screaming reasons to give up, but, even louder than the excuses, was a voice in my head that said “forget everything else. You’re doing this for you.” I think it is very important that we remind ourselves why we show up to the gym in the first place. Whatever your reason is, let it motivate you.
Squats went well. RDL’s brought some heat… to my low back. Jodie, one of the strength and conditioning coaches at FSU, was nice enough to help me change weights. Step ups added fuel to the fire. On my second set, I heard Ben say “Come on Tayler.” YES. Extra motivation. Once you focus on the reason why you are training, it becomes easy. When you have a friend or coach to help you, even easier.
Next was bench press. If you remember from my last exposure, I completed 5 pounds less than prescribed on my final set of bench, and that was a serious struggle. So, when I noticed that Iron Dan progressed the weight, I was almost convinced I would fail on my last set at 200lbs. ALMOST convinced. On my first set, I kept my heels away from my body to avoid any arch in my back. An arch would’ve surely given me a cramp, and I would’ve failed. On my second set, at 185lbs, I was able to bring my heels in. My set at 185 felt easier than my first set at 170. I kept my heels in on my final set, and, to my surprise, I crushed all ten reps. It actually felt easier than 190lbs on my previous exposure. LET’S GO!
Side note: Danimal hit a 35lb PR on close grip bench press.
You are very welcome
Lat pulldowns were next. I’ve mentioned that my back is one of my weaker areas. Last exposure I was only able to complete 7 consecutive reps on my last set, but because I finished the last 3 reps before my time was up, my weight on this exercise was progressed. Last set was defeating. I used all 80 seconds and I only managed 7 total reps. Dang you Ragnarok. Oh well. Take it on the chin, and move on.
Ben already had my push press weight loaded. How awesome. It was perfect too because I had just forfeited my rest on the last exercise because I couldn’t complete 10 reps in time. I survived push press. Next was seated rows. Oh great, math again. First set at 160. 80 pounds on each side I told myself. I got this. Surprisingly, I did not have trouble with plate math on my following two sets. Triceps extensions were fun. You know what sucks? Having to add and remove the 5 pound block to the weight stack. Usually, the 5 pound weight is a slender rectangle, but the one by this cable machine is a thick fat block. I had more trouble moving that thing on and off than I did with my actual sets.
Finally, biceps curls. For those keeping score at home, I failed on biceps curls last week, so my weight stayed the same. First set felt fine. Second set wasn’t awful. But, by rep 3 of my third set, I was dead. I was able to get a measly 6 reps on my third set before the timer went off. This was frustrating, but I can tell that I’m getting stronger.
Let’s appreciate Ragnarok real quickly. 3 sets of 10 reps. That protocol should promote hypertrophy right? Maybe minor gains in strength. Let’s check the facts. In 3 weeks Dan added 35 pounds to his close grip bench max WITHOUT DOING CLOSE GRIP BENCH ONCE!!! And, I just hit 200 for 10 reps which would put my estimated 1RM at 265 which would be a 10lb PR for me. I know 10 pounds doesn’t seem too impressive, but let me remind you that I had already completed 3x10 squat, RDL, and step ups, as well as 2x10 on the bench with little rest.
Following the workout, I was fried. Shirt was drenched in sweat, and if I raised on my toes, my leg would shake like a leaf. I think I drank a muscle milk too quickly afterwards because I felt like yacking. All in all today was a good day. I progressed on everything except lat pull downs and biceps curls. Destroying bench was a great feeling. Three weeks down. 2 exposures left. One final week. Wish me luck.
Thought of the Day,
A boxing ring is a square.