Tag Archive: assistance day


Cut Day 53

I am back!  Traveled for a bit.  Hit the gym a few times, nothing too serious.

I didn’t end up working out much actually. Tried one gym I found, they were on me in about 5 seconds for taking off my shoes and putting chalk on. Plus no squat rack. I was sad. And kicked out.

So I ended up spending more time with my elderly mother at her fitness classes: her tai chi group, her seniors aquacize classes, just walking outside… I went pretty catabolic over these past few weeks. I think should maybe reset my weights, but I am still so close to the start that I will just say F it and redo my last workout and start over from that point. No resets, just a quick do over session or two.
Back at it today, the first day back is always the most lacklustre.

Light day, just the main exercises, redo my workout from before I left, just ease back into it.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Got tired quick, definitely a lot of cobwebs built up over 2 weeks!

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8.5
125 x 6 @RPE8.5

notes: Got tired even faster on this one. I should have stopped on set 2 but I was stubborn, and pushed ahead one more set.

And that was that! Packed up my poop and came home. Back at it again tomorrow as I ramp back up.

Cut Day 38

No more hiding out in my home, sick. Time to get shit done. Off to work I went.

Throat was still a bit sore at work today, but I was determined to get in a bit of volume that I had been missing from the past few workouts.

warm-up: nada

Damn, the gym was full of nice ladies today! Good looking ladies with muscle tone with great focus and form… and dudes who went as heavy as possible with poor form. Ain’t that always the way.

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Everything felt good today. No concerns. Bit of a hitch on Set 5, so I stopped it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: Again, everything felt really good. Most comfortable session learning how to front squat yet! One day, decent weights will be mine. Not in a rush though, slowly building.

Glute Bridges (60 sec rest)

135 x 12
135 x 12
135 x 12

notes: at risk to my masculinity, I did a bum exercise. That’s ok, ladies like man bums. My reasoning being I wanted to make sure my hams and glutes got in some work this week. Weight wasn’t heavy, but I really tried to focus on a hard contraction at the top. Like I’m trying to open a pickle jar with my butt. It also set me up for the next exercise.

After the bridges, I did some low-back releases: supported Waterfall, prone spinal twists. Low back was tight.

Glute-Ham Raises (60 sec rest)

10, 8, 6

notes: Have been much more tight with my GHR form lately, and consequently they have gotten much harder, lol. These got real hard real quick.

Again, after the GHR I did more low-back releases. Low back felt pumped after all those twists! Lots of fresh blood.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 12
330 x 12
330 x 10

notes: Did a little better this week. I could have probably pumped out 12 on the last set, but I wanted good quality reps.

Low back was still mighty stiff, so I nixed the ab exercises and headed off to the locker room to see if my traps had a pump, lol.

Sadly, there was an Asian dude occupying the mirror the whole time, making sure his dress shirt was perfectly tucked in, so I decided to let him occupy top douchebag spot rather than trying to stare at my traps in the mirror.

Good workout! Felt good to work out as if I wasn’t sick. Even though I am still a little messed up.

Cut Day 17

I will keep fiddling around with my assistance day, so I can make it what I need it to be.

I felt rather toasted from 2 nights of chitty sleep, so I lowered the volume as I went through the workout, and cut out the Farmers Walks. But I still wanted to play with the hex bar

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 10 hammergrip
60 x 5 / 6 widegrip (these felt bad on the shoulder, no more of that today)
90 x 3 / 10 hammer
100 x 2 / 8 hammer
115 x 1 / 8 hammer

move to straight sets of OHP

125 x 6 @RPE8 (inc rest to 3 min)
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: After Set 4, I stopped. I still felt like I had a lot of pop left in me, but the bar speed was slowing down and the form was getting a bit off, so I called it.

Band Pullaparts (60 sec rest)

20, 20, 20

notes: would flex for a second at the peak contraction on each rep, and try not to lose tension. it wasn’t the strongest resistance band I had ever seen, but it was a-ite.

DB Hammer Curls (90s rest)

40s x 12
45s x 10
45s x 9.5

notes: I thought I was going to be able to work up to the 50s, but no dice. After the third set I had a good pump going in the forearms.

OK, so I wanted to keep gaining experience with the frame (and the thick handles), so I decided to shrug with it instead of a farmers walk.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

190 x 12
240 x 12
240 x 12
240 x 12

notes: never tried this before. felt good! I could def go heavier, but 240 felt pretty good so I stayed there.

And then F it! Time to go home, and see if it was the cocoa powder that was screwing me.  Damn you Theobromine!  It’s Christmas!!  😦

Cut Day 10

I didn’t get to do this assistance day last week, so I tried to think:

a. what are my weaknesses
b. what didn’t I hit on Monday
c. make it light

I decided to do some shoulders and tri’s… then got horny about the thought of doing grip work. More on that later.

Went down to the fancy gym with the trap bar (big grin on face)

warm-up: nada

Overhead Press (start off with minimal rest, change weight and go again)

45 x 5
60 x 5
85.5 x 3
100 x 2
110 x 1

122.5 x 6 @RPE8 (increase rest to 3 min)
122.5 x 6 @RPE8.5
122.5 x 6 @RPE8.5

notes: fuark, the OHP just felt HEAVY to me today. Maybe its cause I haven’t done it in a few weeks, maybe my shoulders are tired, maybe I am not used to sets of more than 5, I don’t know. Anyways, screw it, my only goal was to hit an 8.5. Move on to Triceps.

DB Floor Press (let upper arms settle on floor after each rep, start off minimal rest)

10s x 6
20s x 6
30s x 6
40s x 6
50s x 6
60s x 6
70s x 6 @RPE8 (inc rest to 2 min)
70s x 6 @RPE8
70s x 6 @RPE8
70s x 6 @RPE8
70s x 10 @RPE8.5

notes: I started out super light so I could find the position that felt best on my shoulder. Although conventional wisdom has you tuck your elbows in, that hurt the shoulder a good deal, so I went wider. Not sure how that effects how I am supposed to hit my triceps, or makes it more chest, but whatevs. Gotta be comfortable. I got bored on set 5 of the 70s and just repped it out.

Farmers Walk (used the hex bar, thick grip)

320 for 20 metres

rest 30 sec

320 for 20 metres

rest 30 sec

320 for like 3 m, put it down, took a few seconds, picked it up again, made it about 19 m total before dropping it

notes: ok! I was struck by the notion of training like a strongman, so I decided to for a walk with the Hex Bar. To my delight, it turns out the bar has a rotating grip choice: regular thickness, thick (slightly less than a regular Fat Gripz) and extra-thick (worse than a regular Fat Gripz). This gym also has a track area with a pre-measured distance of 20 metres (for the beep test? I guess)

Please bear in mind I have never gone for a walk this far or with anything heavier than regular 100 lb DBs. This was new territory, lifting a frame… a 100 lb frame with 50 kilogram plates loaded on it (!), thick grips, or walking this far… quickly.

Loaded the bar up and went for a walk. I was going to do a turn and walk back, but after that first time I decided… YEAH just once is enough lol. First walk was smooth, figured I could get through this! waited 30 sec.

Second walk I grabbed it too far forward on the grips and the frame tilted backwards. Awkward, but I made it work.

Third walk, I grabbed it too far at the back and the frame tilted FORWARDS. That felt awkward as hell, so I quickly set it down, regrouped, and picked it up again. As I tried to carry it I could feel my grip going. Tried to speed up but in the end dropped it with a giant crash in the gym just almost at the finish, somewhere over 19 m. I was embarrassed by making such a racket, so I rolled the fat motherfkkn 50 kilo bumper plates back to their home and walked over to the cardio area.

After only 3 carries, I was sweating! That is more taxing than I knew.

post-workout: 15 min LISS elliptical, heavy resistance

Loved those farmers walks!