Saturday 1/14
Bikram Yoga Class (90 Minutes)
Sunday 1/15
Deadlift
1x135
1x135
1x225
1x225 + 40-lb chains
1x225 + 90-lb chains
1x225 + 130-lb chains
1x315
1x315 + 40-lb chains
1x315 + 90-lb chains
1x315 + 130-lb chains
1x405
1x405 + 40-lb chains
1x405 + 90-lb chains
1x405 + 130-lb chains
Belt Squat w/Bands to Box
4x10
Reverse Leg Curl
4x10
Farmer’s Walks
2x70 kettlebells for distance
Video of the new space (partner in the background). This is today’s final pull, with 405 pounds of bar weight plus ~130 pounds of chains.
2 Likes
Monday 1/16
7-Mile Run (70 Minutes)
Tuesday 1/17
2-Mile Run (17 Minutes)
Keeping tabs on this log because we have similar goals. Like your training history and ability to run long distances while chasing heavy lifting goals.
Thanks man, much obliged.
I’ve never really worked at both things at the same time (I was a heavy-lifter from 13-22 with just enough running to be in shape for football and wrestling, then a runner with very little lifting from 23-27ish, swung back to more lifting then). It’s only been about six months since I started running again but I have to say things are “so far, so good.”
I’m not exactly interested in full-blown CrossFit but that’s (kinda, sorta, loosely) what inspires me: pushing for some sort of “all around” fitness. It’s a reasonable expectation that I should be strong enough to pull 500 and lean enough to run 10 miles without keeling over. And with my new gym access and training partner, even a 600 pull feels well within reach this year.
I perk up my ears and order another espresso when I hear 500lbs and 10 miles in the same sentence.
Want to get back to those days soon too so you’re an inspiration. These are awesome things worth sharing and I’m eager to hear about your 600 pull soon.
Big guys should run so the smaller ones can trail behind. I’m upping my mileage after the speed phase is over so if you’re doing it, there’s no reason I shouldn’t.
Wednesday 1/18
Box Squat
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
2x140+90-lb chains
KB Swing
10x106
10x106
10x106
10x106
10x106
10x106
10x106
10x106
10x106
10x106
Reverse Hypers
4 sets of 10
1 Like
Thursday 1/19
2-Mile Run (20 Minutes)
Friday 1/20
Mat Pulls (4" elevation from floor)
3x135
3x225
3x225
1x315
1x315 + 40-lb chains
1x315 + 90-lb chains
1x315 + 130-lb chains
1x405
1x405 + 40-lb chains
1x405 + 90-lb chains
1x405 + 130-lb chains
1x405 + 130-lb chains
3x315 + 130-lb chains
3x315 + 130-lb chains
Rack Holds on Belt Squat Machine
This is complicated, but basically I had the belt squat loaded with 90 pounds of plates and some extra band tension, then pulled 225 off the pins to lockout and held that while also supporting the belt squat weights and resisting against bands. I mean, whatever, it was fucking hard. Did two 60-second holds in that position.
Reverse Hypers
2 sets of 10
Really loved the mat pulls. I’ve been wanting to work in some form of partial DL for awhile but never liked pulling off pins; pulling off mats is much more like pulling off the floor. I’m estimating that my buddy’s mats are about 1" thick each, so stacking 4 of them had me starting just below the knees today; I’ll fiddle around some with different heights. I also would like to start working in some pulls from a slight deficit as well.
3 Likes
Saturday 1/21
Bikram Yoga Class (90 Minutes)
1 Like
Sunday 1/22
Deadlift
1x135
1x135 + 40-lb chains
1x135 + 90-lb chains
1x225 + 90-lb chains
1x315 + 90-lb chains
1x335 + 90-lb chains
1x355 + 90-lb chains
1x375 + 90-lb chains
1x405 + 90-lb chains
1x425 + 90-lb chains
1x445 + 90-lb chains
1x445
1x405
Zercher Like Front Squat Deadlift Thingy
There’s a harness holding the bar about where it would be if I was doing a zercher squat; lower the bar to a set of 6" blocks, then return to standing. We did 3 sets of 8 with 225.
Reverse Leg Curls
3 sets of 10
Reverse Hypers
3 sets of 10
Again, very pleased with today’s heaviest pull. At my height, a bar weight of 445 plus 90 pounds of chain is probably about 465-475ish off the floor and 535 at lockout; nailing this easily indicates progress in my ongoing quest for 600…
2 Likes
Your video looked really good! I was wanting to know what the chains are all about? As I’ve said before, I learn a lot from you and appreciate it.
Edit: the video you removed lol
It’ll be back in a minute…parts of it looked a little fuzzy and I’m trying to smooth out the image quality.
Re: the chains, I am certainly no expert but the idea (which I believe originated at Westside Barbell, although I could be wrong) is that chains offer a way to add resistance as the weights move during the lift; as you’ll notice when I repost the video, since the chains are all bunched up on the floor at the start, I’m basically just lifting what’s on the bar when it first breaks off the floor; however, as the bar moves upward, each additional link of chain that comes off the floor adds a little more weight. As I said, with 445 pounds of bar weight plus the 90 pounds of chains, I am probably picking up 465-475 when the bar first leaves the floor, on upwards to 535 pounds at my lockout position. It’s a good way to do 2 things: one, teach you to keep accelerating through the entire ROM of the lift, and two, give you a chance to overload the top position and get used to an extra-heavy weight in your hands without quite the same stress of lifting that much weight in the entire ROM. I have deadlifted 505 already but would really like to keep jacking that onward and upwards to 600; a good way to work my way up there is this chain technique, since it lets my body feel what 535, 550, etc feel like without needing to quite beat myself up as much as a full deadlift with 550 would.
1 Like
That’s so awesome and makes complete sense!! We have chains like that on the farm for the tractors and it really hit me with your description. Most of the time I drag them because they get very heavy quickly the more you pick up. What your doing is a progressive challenge through the whole lift. Impressive for sure!
Monday 1/23
5-Mile Run (53 Minutes)
1 Like
Tuesday 1/24
2-Mile Run (16 Minutes)
Wednesday 1/25
2-Mile Run (16 Minutes)