Good thinking, nothing worse than a lacerated bag.
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2021 year in review
Non-gym stuff:
This isn’t the place to dwell on this category, but here are some highlights:
-Landed the new job role I wanted
-Welcomed our 4th child
-Had a vasectomy
-Watched all of my 4 kids grow and develop in meaningful and amazing ways
-My side businesses grew explosively and have opened up new horizons for the future
Gym stuff:
Went back through my log to compare where I was a year ago to where I am:
Deadlift went from 285x2 with straps (Jan ’20) to 365x1 without.
Press went from 125x1 in November ’20 to 145x1 in December ‘21
Bench press went from well below 225 to having 225x1 any day of the week.
Squat went from 245x2 (November ’20) to 295x1 (PR in December ’21) or 265x3
DB C&P hit 100lbs right handed, almost there left handed (this is a datapoint for next year; only started these in November)
Added a 150lb sandbag to my arsenal at the end of November. It has been humbling, but in one month I’ve developed a degree of proficiency with it. Intend to improve this in 22 as well.
I started the year with a single-minded focus on getting a 135 strict press. I got it, changed my attitude, decided to go for 2-3-4 plates on the other lifts, and have made progress in that direction.
Now I realize I’ve let conditioning slip quite a bit, but I’m working on that too.
Plan is:
First two weeks of January: absolutely no barbell. I promised myself this months ago and I’m going to stick with it. It was originally intended as a “deload” and to try out the “bro stuff” – cable pec flyes and similar – which I see tons of people doing almost exclusively at my gym. Seems so much less draining than heavy lifting. Now, though, I’m going to use this as a “planned inefficiency” to improve in other areas. I’ll try to hit one “bro day” each of the two weeks, but mostly use the time for conditioning or other, non-barbell suffering that will ultimately help my barbell performance.
After those two weeks: GET THE SQUAT TO 315. I’m unsure whether I’m going to attack it head-on, or establish a slow-and-steady progression plan to get there in a few months. Either way, I’ll get it by summer ’22. And I’ll get the 405 deadlift probably soon thereafter.
At that point, I’ll have hit my barbell numbers goals, and it’ll be time to set a new course. I haven’t defined that course yet, but it will be less about barbell numbers and more about conditioning. Or maybe about physique? That could be fun. Cross that bridge when we come to it!
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Lots of great progress here, my man! So glad I’m in for the ride—2022 is going to be awesome!
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Awesome recap jdm, happy new years dude.
Congrats on all the lifting and non-lifting progress/success
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Aside from any specific numbers, it seems to me that this last year you have sort of figured out how a lot of this stuff works. That is going to serve you well going forward. Happy New Year!
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Nice write-up. It’s been fun to follow along this year. 2022 will be even better!
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Some great progress there, congrats on winning at both the lifting and the life stuff.
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Good recap and looks like you had a great year. I can already tell that 2022 is going to be big for you. Keep the consistency and effort and slowly chip away mate.
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135lb deadlift, 75 reps.
I wish I’d have kept going. I know I could have.
An exchange with @SvenG had me curious what part of me would fail first.
(And this isn’t comparable to your set. I was totally fresh.)
Right shoulder hurt like hell but after 4 minutes it was my mind that failed.
Plan was to hit 50 but there were just more left each rep… with a gun to my head or an iron will I could have done 100.
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Fresh or not, that’s impressive! Great set!
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1/1/2022
Deload D1
Up way, way too early of course.
Tried the jogging stroller and lil dude was NOT happy.
Set him in a bouncer with snax and he let me do this:
2 rounds
{
10 swings, 50lb KB
2 ab rollouts from knees
15 swings
2 rollouts
25 swings
2 rollouts
50 swings
2 rollouts
10 bss/side
}
Took 12:00.
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1/1, spread throughout the day:
1.1 mile walk holding baby
50 total pushups
30 more bss for total of 50/side
1.1 mile run in 11:08
‐-------
Alsruhe has a new program out. Called “minimalist”. I bought it, because the dude is worth every dollar he gets. His deadlift videos alone are worth the $25. Support him!
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Great recap, been a fantastic year for you and your journal is a yet another great testament to hard work and consistency! Looking forward to seeing you smash your plates goal then evolve in a different direction.
Little man is a handsome dude as well as @boilerman said - all round winning!
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1/2/22, Sunday
Once again WAY too early. Not nearly enough sleep.
Totals: 200 swings, 50 pushups, 50 bss/side. Similar scheme as yesterday.
Hopefully more to follow.
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Afternoon:
Standard sandbag work.
5 over shoulder, carry, 5 burpees, repeat.
Was easier this time.
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1/3 Monday
Mid-morning gym trip. Could barely get a parking spot, unsure if it’s all the new year’s resolutions or the time of day or what, but jeez.
Anyway in keeping with my resolution to avoid the barbell for 2 weeks:
Giant set, 5 rounds, in 23:18
10 bss/side
10 DB C&P (5 each side, alternating)
10 pushups
Then attempted more C&p up to 95lb. Failed left and got the right.
Then some classic bro shit on the cable machine. 3x8 of everything- pec flye, 1-arm lat pd, triceps, biceps. Lol.
Then it was too crowded to try anything else anyway. Done.
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A quick footnote to the above:
The “bro shit” is interesting. It really doesn’t wear you out. And I didn’t even rest between sets, just kept going (alternating between two exercises at a time). Which is neat and I guess it makes sense for a deload. That being said it also kinda feels like a waste of time (when your goal is to squat and deadlift more plates). I don’t know if its effective for hypertrophy, but maybe it is - lots of jacked lookin dudes seem to do it and I don’t see them squatting… ever…
I’m glad i’m trying this. But I also find myself trying to use the time to challenge myself in interesting ways. Seriously considered stopping at the hardware store for slosh pipe supplies (didn’t though). And wondering what it would feel like to press a 5" diameter wooden fencepost I have.
Final thought: in 2 weeks I have to get serious again and build my squat up. Have not chosen a program. Alsruhe’s “minimalist” looks like a great one all-around, now that I’ve read it… it would improve me in a lot of ways. Not sure how well it would grow the squat specifically, but… there’s one way to find out…
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BB training obviously works as there are plenty of jacked dudes who only do chest and biceps. The only variables are effort and time. Train like a bro really hard for years and guess what you will get strong and jacked (assuming obvious things like you progress the weights).
The main issue with the BB stuff or people who go the gym in general, is that they just don’t train hard enough.
I always like to ask my self a question about any exercise I am doing. How does this exercise contribute to my goals? If I can’t answer it (and it moves blood into the muscle for recovery or a good pump helps with hypertrophy are not answers) then I don’t do it.
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Now that sound interesting!
Freudian anti BB slip?
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An awesome typo!
I feel the same. Bear in mind this is a temporary experiment just to see how the other half lives - not a change to my training philosophy!
Interesting note, you don’t even do "pumping " exercises for recovery? I like the minimalism 