Paladin Quest

MenelausPA · November 20, 2018

Monday 11/19/18

Squats:

135x5

205x5

245x5

295x3

325x3

365x2

405x3

320x5x5

Bench:

135x10

225x5

275x3

300x1

CGB:

245x5x5

-Long and tiring. But switching the workouts to thurs/sat/mon is a good idea. Structuring them around the weekends helps with recovery. I felt pretty fresh and rested going into the workout.

-Reading: The Inquisitor's Tale

-Listening: Before They Are Hanged

-Watching: The Last Kingdom

MenelausPA · November 26, 2018

Friday 11/23/18

Squats:

135x5

225x5

245x4

295x4

340x4x4

Bench:

175x5

205x4

245x3

260x3x4

Incline Bench:

205x8x5

Pulldowns:

8x5

-Reading: Reaper's Gale, Steven Erikson; The Wretched of the Earth, Frantz Fanon

-Listening: Before They Are Hanged, Joe Abercrombie

-Watching: The Florida Project, Train to Busan, Fullmetal Alchemist: Brotherhood

MenelausPA · November 26, 2018

OOPS!

Realized I never posted Wednesdays workout from last week:

Wednesday 11/21/18

Deadlift:

235x3

295x3

325x3rx4s

Bench:

175x5

205x4

245x3

260x2rx4s

Dumbell Bench:

85x5x5

Lat Pulldowns:

8x3

MenelausPA · November 27, 2018

Monday 11/26/18

515pm-745pm

Squats:

135x5

205x4

245x5

295x4

340x3

365x2rx4s

Bench:

135x10

175x5

205x4

245x3

275x2rx4x

Bench:

225x6rx5s

-And thats enough of sheiko for a while. These 2+ hour workouts, plus a 45 minute walk home afterwards(Im doing the Walk to Mordor challenge, everyday back and forth to work), is a little too much. Couldnt sleep last night. Have a headache and low appetite today. Like the Walking Dead at work. Classic signs of overtraining.

-Switching back to Wendler Beyond 5/3/1, for a 4 day split.

-I keep forgetting what an old coach once told me: "Its not what you can do, its what you can recover from. "

-Reading: Reaper's Gale, Steven Erikson; The Wretched of the Earth, Franz Fanon

-Listening: Before They Are Hanged, Joe Abercrombie

-Watching: Full Metal Alchemist Brotherhood Part 1

MenelausPA · November 29, 2018

Wednesday 11/28/18

Bench:

135x10

175x6

205x5

240x4

255x3

275x2

295x1

275x2

255x3

240x4

225x6

190x7

175x9

Shrugs:

405x5x5

Curls:

110x5x5

-Reading: Reaper's Gale

-Listening: Before They Are Hanged

-Watching: Fullmetal Alchemist: Brotherhood.

MenelausPA · November 30, 2018

Friday 11/30/18

6am-735am

Bench:

135x10

175x6

205x5

245x4

260x3

275x2

295x1

260x3

225x6

190x6

Squats:

135x5

175x5

215x5

255x5

295x5

335x6

-really like the am workouts. I like getting it over and done with for the day. Just need to get in a bit earlier. Should have done at least one drop set after the last squat set.

-Reading: Fire and Blood, George R R Martin

-Listening: Before They Are Hanged, Joe Abercrombie

-Watching: Fullmetal Alchemist: Brotherhood, Part 1

MenelausPA · December 4, 2018

Monday 12/3/18

Bench:

135x10

185x5

205x4

245x3

275x3

295x2

190x4

225x4

260x4

Bent Over rows: 245x5x5

Standing Curls: 125x6x5

-Reading: Fire and Blood, George R R Martin

-Listening: American Fascists, Chris Hedges

-Watching: Fullmetal Alchemist Brotherhood: Part 2

MenelausPA · December 5, 2018

Wednesday 12/5/18

6AM to 730Am

Bench:

135x8

175x6

205x5

245x4

260x3

275x2

260x3

245x4

225x6

205x8

185x10

OHP:

95x5

115x5

135x5

155x5

175x5

135x5

Cable Pressdowns:

8x5

-Sick today and it was tough getting through the workouts but I like am workouts better. Getting it over and done with.

-Trying to hold the lighter benches for a longer pause. All of my bench reps are paused with the exception of the first warmup(135x8-10). Watched a video that talked about this being important for lifters who compete because sometimes a referee can leave you in the bottom for as many as 3 seconds waiting for the bar to stop moving. I like it. Made it harder but also makes you more comfortable down there.

-Reading: Fire and Blood, George R R Martin

-Listening: American Fascists, Chris Hedges

-Watching: Fullmetal Alchemist: Brotherhood, Part 2

MenelausPA · December 7, 2018

Friday 12/7/18

6am-735am

Bench:

135x10

175x5

205x4

245x3

275x3

190x4

225x4

260x3

Squats:

95x5

135x5

165x5

205x5

245x5

285x3

325x3

365x3

315x6

-Reading: Fire and Blood, GRRMartin, The Ancient Greek Hero in 24 Hours, Gregory Nagy, Crime and Punishment, Dostoevsky

-Listening: Before They Are Hanged, Joe Abercrombie

-Watching: Fullmetal Alchemist: Brotherhood, Part 2; Mr. Robot, season 2

MenelausPA · December 11, 2018

12/10/18 Monday

Bench:

135x10

175x5

205x4

245x3

275x3

295x1

190x4

225x4

265x4

265x3

Shrugs:

405x5x5

-Off day. The 295s should have been for 2. But sometimes you just have a bad day.

-Reading: Reaper's Gale, Steven Erikson, The Ancient Greek Hero in 24 Hours, Gregory Nagy

-Listening: Before they Are Hanged, Joe Abercrombie

-Watching: Sens8 Season 2.

MenelausPA · December 12, 2018

12/12/18 Wednesday

615am-730am

Bench:

135x10

175x5

210x4

245x3

280x2

265x3

245x4

210x6

175x8

OHP:

95x5

115x5

135x3

145x3

165x3

185x2(shb3)

145x5

Tricep Pressdowns: 10x5

-Bullies. Im putting this out there because I hope people reading this understand that no matter how accomplished you are in strength training, and life I suppose, there are always people in the gym who enjoy being bullies.

This morning when i went into lift there was an upper level management guy who lifts in the mornings on the bench. Hes an abusive, power hungry, mean spirited person. He treats subordinates like inferiors, and is dismissive and rude to people. The type of guy who just oozes meanness.

I waited til he finished his set then politely asked if he was done. NO, he said a little too loudly, IM NOT. Then proceeded to use two different stations for the next fifteen minutes while he took his time completing his workout. I patiently stretched and waited, more than a little stung by the harshness of his reply. Ive never been anything but polite and respectful in the gym, and if you go to a real powerlifting non steroid abusing gym you'll see that its a point of pride for most of them not to be dicks.

But this guy....

I could have pointed out that the rule of the gym is one person per station, and politely asked him to move.

I could have straight up challenged him to step outside. But that would have gotten me fired, and no doubt a possible jail sentence.

Did i want to retaliate? yes. But i also like my job(although i dont always like the culture).

What really angered me is that he knows if this were anywhere else but work, he wouldnt talk to me like that. Wouldnt be so disrespectful.

The stoics came back to me then and said "There are things you can control, and things you cannot. You cannot control how other people treat you. You cannot make them be decent and respectful."

So next workout I'll come in a little earlier, to avoid conflict.

But man today was tough...

-Reading: Reaper's Gale, Steven Erikson

-Listening: Mortal Engines, Phillip Reeve

-Watching: Fullmetal Alchemist: Brotherhood.

MenelausPA · December 14, 2018

Friday 12/14/18

6am-735am

Squats:

95x5

115x5

135x5

165x5

205x5

245x5

295x4

340x4

Bench:

135x10

175x5

210x4

245x3

265x3

Lat Pulldowns:

6x5

-suprisingly easy, for 6am.

-Reading: Fire and Blood, Grrmartin; The Ancient Greek Hero in 24 Hours, Gregory Nagy

-Listening: Tomato Red, Daniel Woodrell

-Watching: Fullmetal Alchemist Brotherhood; Game of Thrones Season 1(epic rewatch)

MenelausPA · December 17, 2018

Monday 12/17/18

530am-730am

Bench:

135x10

175x5

205x4

245x3

280x2

Squats:

95x5

135x5

165x5

205x5

245x5

295x4

340x3

365x3

Bench:

190x3

225x3

265x3

Standing curls: 110x5x3

-came in a little earlier. Actually managed to finish everything in time. The bully boss came in but didnt say anything. Today.

-Reading: Fire and Blood, GRRMartin; The Oresteia, Aeschylus

-Listening: Tomato Red, Daniel Woodrell

-Watching: Fullmetal Alchemist: Brotherhood; The Last Kingdom, Season 1.

MenelausPA · December 19, 2018

Wednesday 12/19/18

520am-720am

Bench:

135x10

175x5

210x4

245x3

280x2

Deadlift:

135x5

185x5

225x3

275x3

315x3

355x2

Dips: 5x5

Lat Pulldowns: 6x5

-Good workout. Deadlifts are harder than squats first thing in the morning.

-The bully was there again today but didnt make eye contact and didnt say anything. Hope it stays that way.

-Reading: Fire and Blood, GRRMartin; The Oresteia, Aeschylus

-Listening: Words of Radiance, Brandon Sanderson(55hours. this should keep me busy) Finished: Tomato Red, Daniel Woodrell. Great book. Heartbreaking ending.

-Watching: Fullmetal Alchemist Brotherhood; The Last Kingdom Season 1

MenelausPA · December 21, 2018

Friday 12/21/18

530am-730am

Squats:

95x5

135x5

165x5

205x5

245x5

295x4

340x3

365x3

385x3

410x2

Bench:

135x5

175x5

210x4

245x3

265x3

280x2

300x1

265x3

225x5

190x5

-thats it. Took a lot of rest between squats. Heaviest ive ever gone this early. Put in some good work today.

-Reading: Fire and Blood, GRRmartin

-Listening: Tyrant's Throne, sebastien de castell

-Watching: The Last Kingdom Season 2

MenelausPA · December 24, 2018

Monday 12/24/18

520am-740am

Squats:

95x5

135x5

165x5

205x5

245x5

295x4

340x3

385x3

Bench:

135x10

175x5

210x4

245x3

280x3

Squats:

245x5

285x5

335x5

-This was hard. Brutal workout.

-Reading: Fire and Blood, GRRMartin; Marx, Capital, and the Madness of Economic Reason, David Harvey

-Listening: Tyrant's Throne, Sebastien De Castell

-Watching: Full Metal Alchemist Brotherhood: Part 2

MenelausPA · December 26, 2018

Wednesday 12/26/18

550am-735am

Deadlift:

135x5

165x5

190x5

225x5

260x5

295x3

330x1

365x1

295x5x5

OHP:

95x5

115x5

135x5

155x3

170x1

185x3

135x41total reps(went for 50 but ran out of time).

-Reading: Reaper's Gale, Steven Erikson

-Listening: Tyrant's Throne, Sebastien de Castell

-Watching: Bodyguard, Fullmetal Alchemist

MenelausPA · December 28, 2018

Friday 12/28/18

6am-740am

Squats:

95x5

135x5

165x5

205x5

245x5

285x4

325x3

365x2

405x2

315x8

Bench:

135x8

175x5

210x4

245x3

275x2

300x2

CGB

225x5x5

-Reading: The Arden Shakespeare Guide to RenaissanceDrama, King Richard II, Shakespeare

-Listening: Tyrant's Throne, Sebastien De castell

-Watching: nothing really

MenelausPA · December 31, 2018

12/31/18 Monday

6am-735am

Bench:

135x10

155x10

185x8

205x8

245x5

275x3

300x2

315x1

275x3

Reverse Band Bench:

335x1

335x2

Incline Bench Press:

225x5

-Reading: Broken Lands, Jonathan Mayberry

-Listening: Tyrant's Throne, Sebastien De Castell

-Watching: Avengers Infinity War

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