3/29/2020 - Cycle 8, Pull 2
Weighted Chin Up
62x6
Meadows Row
110x3x8 - PR, made great progress here, this is big boy weight for me (not including bar obviously)
Feet Up Inverted Row (R/P)
20+8+5
Face Pull
2x25
Axle Curl
55x25, 25, 15, 15, 20
—————
One more workout before deload, and I’m ready! This testing week for 6RM has been a success. Hit some numbers I’m satisfied with, currently.
Showing off are you, great job on pull ups.
3/30/2020
10x150M 80% sprints
1 mile walk
3/31/2020
2 x 2 mile walks
4/1/2020 - Cycle 8, Legs 2
Pin Front Squat (9)
225x6
Good Mornings
135x3x10
Step Ups
3x12
Glute Bridge
62x2x20
Calf Raise Off 2 15lb Bumpers
95x2x30
SL Side Plank Series
2x
—————
Strong finish to this block. Have come a long ways in this rebuild. Will work hard on hips and general prehab/rehab during this deload.
4/4/2020 - Push Deload
Paused DB Bench
60x20, 12, 9
Feet Up Ring Push Up
10, 8, 6
Bottoms Up SA KB Press
26x10, 10, 12
SA Band Y Raise
5x10
KB Ext
44x2x20
Purple Band Pressdown
5x10
2 mile walk outside with 4x50 hill side shuffles
—————
That 20th paused rep took a lot out of me to lock, really affected the rest of the workout. Very happy with that set though, couldn’t do that a couple months ago. 2 ct pauses.
Nice chins buddy
It was in a John Meadows video you linked me to.
Awesome work here @IronOne
4/5/2020 - Deload Pull
Pull-ups
13, 13, 10
Strict KB Row
44x20, 62x3x10
Bent Band Rear Delt Lateral
2x30
SA KB Curl Variations
18x bunch of sets
20 minute incline treadmill walk
Got to stop eating like shit!
Why is that suddenly so hard???
Because we (I’m) home and have constant access!!!
We celebrated my daughter’s birthday last Sunday. My wife wanted to make a cake and a few cupcakes. Well, one box of cake mix wasn’t enough. We ended up with an extra layer cake. There was also leftover ice cream.
In addition to that, I bought chips at the store. We haven’t had chips since Christmas. My weight is trending upwards at the wrong time. I’m moving to phase three of SGSS - the intensification phase. I can’t train in a deficit so I can’t cut any fat that I may have added.
Do you think you might be stress eating some too?
I am. So is my wife. But mostly for us, it’s because we’re home all the time due to stay at home orders, less to do, and my wife keeps the house well stocked.
It’s really hard being a parent of young kids anyways. There’s always a party and cake around the corner. You’ve done it all before, you’ll do it again.
I’m not stressing about it currently. Trying to take several walks per day to mitigate some of the damage.
I don’t know if it counts as stress eating, but I call it fck it eating. I’ll think about eating birthday cake before bed. I know I don’t need it, but then I’m like "fck it."
I also know I can always cut weight if I commit to it. I feel better at my current weight and I look fine. I think I’ve finally added some size in the right places on my upper body and the extra fluff looks fine with that.
Need to put together my next p/p/l template. Been very busy with work, so have put training on auto pilot for a bit.
Also, giving the hip a bit extra time. Working hard on getting the tissues smoothed out, stretched and strengthened. They were a mess, and still are. But seeing serious improvement.
Will work on next block today and tomorrow. Going to change some stuff around. Still p/p/l but will add back in the giant sets after the main work is done.
Push 1:
Paused Axle Bench
DB OHP
-with-
Laterals
Triceps
Push 2:
Axle OHP
Weighted Feet Up Ring Pushups
-with-
Laterals
Triceps
Pull 1:
Pendlay Row
Pull-ups
-with-
Rear Delts
Biceps
Pull 2:
Weighted Chin
DB Row
-with-
Rear Delts
Biceps
Legs 1:
Box Squat (light graze, no deload)
Good Morning
-with-
Calves
Legs 2:
BB RDL
RFESS
-with-
Calves
Main movement will be a 5x5 until further notice. Not grinding. Assistance will be 10-15 reps for 3 sets. I’ll take this work closer to failure.
4/14/2020 - Cycle 9, Push 1
Paused Axle Bench Press
165x4x5, 165x9
KB OHP
44x2x10, 44x9
-with-
Paused Laterals
15x3x10
Decline Swiss Bar Ext
65x3x10
1.5 hours of yard work
Getting started back, going light on the main work to give myself some runway. Going to use the fifth set to AMRAP until rep slows, not failure.
——————
4/15/2020 - Cycle 9, Pull 1
Pendlay Row
145x4x5, 145x10
Pull-ups
3x10
-with-
Bent Rear Delt Raise + Orange Band
8x3x20
Swiss Bar Curl
65x3x10
150M x 10 hill sprints at 70-80%.
4 x side shuffles
————————
Wife and I have committed to cleaning diet up. It’s been a bit ridiculous! About 3 days in. Plan to be in a deficit 3-4 days per week, maintenance 2-3 days and 1 cheat/surplus day.
Hip is feeling very good.
What kind of foods/meals will you guys be doing?
I always love doing yard work. Always a good feeling. I’ve been cutting lots of trees on my parent’s property and love the training with using a chainsaw (forearms!) and dragging/picking up the tree.
We do A LOT of grilling. 3-4 days per week in the spring/summer/fall. Lots of steak cuts, hamburgers, chicken. Grill veggies as well.
We also bake fish and eat a lot of shrimp.
We keep it simple on the side dishes. Baked sweet/russet potatoes, garden salads, rice variations.
Lots of various hot sauces.
I also am obsessed with eggs and building the perfect omelet.
Here’s a few meals:
The Steak and Limas is self explanatory. Easy filling meal with no starch. I try to limit starch, breads, processed as much as possible.
The omelet has cut grape tomatoes, orange and red peppers and spinach inside. Two Canadian hams, 1 turkey sausage link, two pieces of Ezekiel bread with PB and honey and 1 tangerine.
Love food!
You’re kitchen shaming me with those countertops.
Do to use a gas or charcoal grill? I use a simple Weber charcoal grill (like you see at cabins or camp sites). There are times I wish I had gas for quick meals. I’d really like to get a Green Mountain multi purpose grill - smoker, grill, griddle, etc.
I’ve got a Webber gas grill. Love charcoal, but for the speed and ease, gas is a no brainer for us.
—————
4/17/2020 - Cycle 9, Legs 1
Box Squat
155x4x5, 155x20
Good Morning
115x3x10
-with-
Single Leg Calf Raises
3x20
Copenhagen Side Planks
2x
Side Plank Leg Lifts
2x
————
Good start to the box squats. Easy and painless. I think I’ll go ahead and buy an adjustable box from Titan.
I’ve been eyeing one of these too, though putting it off until I can get back to my gym. My bench is at like exactly parallel which is sweet, but it winds up being a higher squat for me.
