Work for today:
Log clean and nope: 3
Push press:
6 x 1 @ 75kg
Incline press:
3 x 8 @ 65kg
Incline front raise: some
Y-raise: some
Pull ups: lots
Notes:
Also: Iāll be in the market for ideas to stoke the appetite next deadlift day. Iām currently thinking standard deadlifts followed by yoke walking and obscenely high volume trap bar deadlifts but Iām open for suggestions. Maybe try some O-lifts first and make sure I have a wheelchair ready for the next day.
What do you mean? To get a big postāworkout meal in or to get excited about deadlifts?
If itās the former, this workout ā which isnāt a clean ādeadliftā day ā looks like itād spawn the need for some caloric surplus
Workout B (Quads/Hams/Biceps/Triceps)
A1. Back squat 1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift 1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Barbell curl 3 x 6-8 reps
B2. Close-grip decline press 3 x 6-8 reps
C1. Preacher curl 3 x 10-12 reps
C2. Decline dumbbell triceps extension 3 x 10-12 reps
D1. Hammer curl 3 x 12-15 reps
D2. Cable triceps extension 3 x 12-15 reps
Followed by either
ABS WORKOUT 1
A1. Kneeling cable crunch 3 x 12-15 reps
A2. Machine crunch (use a 505 tempo) 3 x 6-8 reps
A3. Swiss ball crunch 3 x max
ABS WORKOUT 2
A1. Eagle sit-up 3 x max
A2. Roman chair Russian twist 3 x 12-15 reps
A3. High pulley woodchop 3 x 12-15 reps per side
This.
Tuesday night (probably fairly late) will be deadlift day. Wednesday I anticipate (and am planning for) some pretty serious nutritional debauchery and Iād like to feel like I earned it, but also make sure Iāll have the appetite to make the most of it.
I will need to do my regularly scheduled deadlifts first, then anything is game. Ideally stuff that will actually help me towards getting bigger and stronger too.
And no, I wonāt have time or inclination to do any workouts Wednesday, although Iāll likely be on my feet most of the day.
Sets x reps?
3 x 5 @ something moderate, I want to say 140? Nothing too taxing at all.
Then a Kelso workout slots in kind of nice,
Deadlifts 3x5 (4x6 in the book)
High Bar Squats 2x12
Flat Bench DB Press 3x8-10
Bent-over Rows 3x8-10
CGBP 3x8-10
In this case, Iād vote against the yoke: it kills your soul before your body has a chance to die.
For trap bar deads, do a ROM dropset. Start by standing on 2 20kg plates stacked on top of each other and pull until you canāt, then go down to 1 20kg plate and pull until you canāt, then pull from the floor. Rest pause as needed.
To make it REALLY nasty, stripset once you get to that final set off the floor.
Iām not going to take much persuading to not use the yoke. That was awkward as fuck, partly because the ālaneā to use it in is only just wide enough to fit it down.
Iām definitely up for something silly like the drop set though. Havenāt done anything serious on the trap bar for a while, so this could be interesting.
Yeah, the yoke is typically a letdown as far as conditioning goes. It just beats up everything all at once and nothing at the same time. I get a much better appetite from loads and carries if Iām doing strongman stuff. Prowler is always top notch as well.
I have access to a prowler too. Load it heavy and grind away in this case?
Sometimes I donāt get T Nation. Iāve been wondering why I havenāt heard from you for some time or at least not seen your log. Turns out it didnāt go anywhere, I wss automatically unsubscriped!
New gym is looking great, I knew that would be a good decision. I am not all caught up on what Iāve missed but it seems like youāre having a fun go at some strongman stuff. Feel free to ask if you need help with technique.
Thanks man.
Iām having loads of fun with all sorts of bits of kit actually. A few omissions that Iām slightly gutted by, but iām very glad to be back in a gym and slightly awed by some of the people lifting there. Definitely an inspiring atmosphere.
Not if the goal is appetite. Like the yoke: youāll burn out too quick. I like a rest pause approach with this as well. Light enough that you can run with it but heavy enough to be challenging, go a length, 12 deep breaths, repeat. Keep repeating until you feel like dying. Then take a legit break and repeat.
Other option with the prowler would be to push it one way and then use a rope or straps and pull it back. Good conditioning and great upper back pump.
@simo74 there are ropes somewhere in there, not sure if any of them are free to use like that, but I can investigate for sure.
Work for today:
Squat:
3 x 10 @ 95kg
Paused front squat:
1 x 80kg
1 x 90kg
1 x 100kg
1 x 100kg
Sissy squat ss prowler runs:
3 x 12
Banded good mornings:
Lots
Notes:
With front squats and prowlers in the same workout, youāre really close to being able to do a Dan John inspired litinov approach. Ever consider that for your next victory day?
Thatās a good call, Iād have to think through how to set it up in the gym. Squat racks and prowler run are in very different corners of the gym, but Iām sure thereās some equipment I could use. I think thereās some pretty heavy kettlebells in that area at a push, if needed.
Fun typo!
Great work on paused front squats!
Not a typo, autocorrect. Every damn time I type prowler. Iām thinking about just calling it a sled at this point.
It feels like cheating to just pick a movement you never train and calling it a PR, so the PR is cheap. The fact that it was as easy as it was though was pretty encouraging that Iām doing something right. Next week: triceps kickback PRs are going down.