The bad: This will be pretty boring until the new equipment arrives
The ugly: While this would be a great opportunity for an innovative your momma joke, I acknowledge that this is a cultured place. Therefore, I shall refrain from such profanities and just get back on topic. Squatting / leg work four times a week if work and university (which will cost me three hours in the train every day) allow me to - thrice for repetitions, once for speed. Pressing thrice a week. Pulling heavy stuff every other week. Add strongman-like stuff, more speed work and ultra high-rep assistance exercises for more cruelty. Maxing out once a month, but aiming for PRs every time I touch the bar for the main work. Shorter breaks, number of repetitions and of sets or any other progress imaginable are also considered to be acceptable as a day's work.
I will go on an excavation in Oman on February 9th for three months, during which time I will have 11 hours of physical labour each day except for Friday. Therefore, Friday will be my heavy training day. I won't have any equipment except for resistance bands, so I will subsist on being mean to stones, fiercely shovelling holes in the very face of the earth and fighting zombies. Let's see how much progress I will make while abroad. And more ugliness: I am going to bulk like hell before the excavation so I will have more power there, with the food being limited and stuff. Also, more fat lets me store more water (hopefully). So 2kg in the next two weeks.
The goal for the next six months is getting to two times body weight for the bench press, 180kg for the deadlift, 155kg for the squat and overall progress on assistance exercises. The second goal is setting up an awesome private gym on a donation basis. Let's see what can be done!
After returning home, I moved out some more stuff from my still equipmentless homegym and did the following things afterwards:
One-arm fast sled pulls with a short chain, weighted with a small stone. Since it was a ver light stone, I did this for repetitions and speed, trying to break the chain.
Bicep work with a green resistance band attached to the handrail of a stairway
Single leg extensions with two green bands affixed behind my back and below my foot for 60 repetitions in as short a time as possible; locking out at the end and pulling the leg back slowly afterwards
Front raises with a heater
Front hold with a heater
One arm shoulder press for a couple of repetitions while standing on a blue band gripped in the respective hand; the same for singles with a green band
Trying to do a front raise with the stone, but failed it.
Some curls with the heater; I stood on the concrete podium in order to be able to extend the arms fully on the bottom position. I had to put the heater between my legs a little bit before curling it up and then doing some kind of odd military press. Imagine holding a box between your legs and then throwing it over your head behind your back.
I did a little video log showing the progress of the place. Also, you get to hear my voice, which is obviously NSFW.
Today I trained at another guy's place in another town, so I had to cram important stuff into one day.
Deadlift: warm up 160kg x6 PR 160kg x1 carry two steps to blocks 170kg x1 from blocks, two to three inch above ground Okay day.
Close grip bottom-up bench press: warm up 90kg x1 95kg x2 90kg x4 Bad bench today; I aimed for 95x4 and 90x5. I blame my lack of manhood and the shoulder stuff the day before. The punishment: even more shoulder stuff right now!
Kettlebell Press. I am logging the arms separately: 25kg x 6 left PR 25kg x6 right PR Then I chose a nine minute song and tried to do 60 repetitions with 15kg per arm. 62 with the left arm, finished at 8:40, started with 13+7+6.. and got worse after that. 60 with the right arm, finished at 8:55, started with 18+9+8... and got worse A LOT after that. That was a real killer.
Sadly, I couldn't squat there. Anyway, at least I didn't have to skip the training today. Skipping training is like robbing children - it might seem easy, comfortable and fun at first, but after a while you will feel bad about it.
I don't have an internet connection everyday, so here is just a short version of what I did last week.
Saturday: No power at all, it was a bad week. I went for deadlifts for repetitions; 130kgx20 with a break of 15 seconds after the 13th repetition. Sunday: Some light squatting because I was still weak as shit. Shit of the weakest kind.
Thanks guys! I managed a widowmaker set of 115kg or something like that for the squat once, but I wouldn't be able to pull that one off these days.^^
Yesterday some more light squatting, GPP with the duck walk. That thing is just a hand width shorter than my legs! Progressively loading it up and then trying to "waddle" as fast as possible. I went up to 130kg, at which point my calves started hurting too much from being hit by the plates. Floor press, 60kgx5, 90kgx3, x2, x2, x1, x1 Pull-ups 20kgx10, Dips 20kgx10, PU 40kgx3, Dips 45kgx6+2 in one super set.
I went to the doctor today. Apparently the other doctor's assistant made a huge mistake vaccinating me - she pierced a nerve instead of the muscle and that's why my left leg and my hips aren't working at all. Strength endurance is no problem, but firing signals for heavy activities - no way.
Squat, still trying to get used to one leg being "slowed down": 60x10, 100x6, 125x8+3. Slowly but steady getting back to 135x10 Deadlift off blocks: 100x5, 130x5, 150x1, 160x1, 170x1, failed at, or better: wrestled with 180 Dimel deadlift: 90x20. It's good for mobility because it really stretches the buttocks. Yates row: 100x3, 100x2, 90x5, 90x3, 90x3
EDIT:: Forgot the +3 after the x8 squat set. At most, 15 seconds break
Alright, the nerve they pierced was the sciatica and it sucks like a black hole.
Barbell Deadlift. Somehow stiff legged because my left leg is slightly paralyzed and stuff
60 kg x 10 reps 100 kg x 10 reps 130 kg x 3 reps 150 kg x 1 reps 162 kg x 6 reps PR 150 kg x 1 reps 150 kg x 2 reps) 150 kg x 3 reps 150 kg x 4 reps 150 kg x 5 reps PR; slow lowering phase of 5s per repetition with the 150kg sets.
Barbell floor press; normal bench press doesn't really work right now with my left leg
60 kg x 8 reps 80 kg x 5 reps 90 kg x 4 reps 100 kg x 1 reps PR the bar is about a hand width away from my chest while floor pressing. PR for this variation.
I am really amazed at this day. I didn't believe I was going to be able to lift at all today due to my overall feeling of shitiness. Injured left leg and a fresh vaccination in the left arm and still two PRs. I somehow don't want to interrupt this sudden urge of awesomeness with the excavation, but meh.