Agree and this deserves more than just a like. 100%
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Agreed 100%! And I’m also happy to help any way I can! Some Bodybuilding work can absolutely help you progress in strength! My squat, bench, incline bench and all Dumbbell presses are stronger than ever right now and I’ve been doing strictly John Meadows Bodybuilding programs this year since March or April. It was a really awesome way to follow up the work capacity I built with 5/3/1 over the previous year and a half. Like @simo74 mentioned, I’m also a big fan of picking a primary goal/training style and committing to it for a while. So I think if you’re feeling like you need to add some muscle to reach your long term strength goals, I definitely think going the bodybuilding route will be the most direct path.
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Thank you @simo74 @TrainForPain @davemccright this is inspiring. I honestly just did a BB day as a way of taking a break, but I felt so good after, I did it again today, and yeah - I think I’ll start 2024 off with 8-12 weeks focused on BB and not chasing singles/doubles.
Wednesday’s and today’s session were from a RP program called Thor - youtube recommended it and I watched it and was like “what the hell, here’s something to try!”
But to get serious and dial something in for the next few weeks, I bet you guys can help me pick a program based on the below:
What really works for me is 3 days a week, M-W-F, no more than 60 minutes per session.
I would really like to develop some glutes. Somehow I deadlift and squat without them seeming to exist, they are almost never sore, and I bet if I built a pair, my squat would improve.
Everyone wants bigger quads and bigger shoulders, I’m no exception.
I have been nursing a shoulder injury and found that upper body pulling (anything with pinching the shoulder blades together) is helpful for my shoulder.
My gym is large, and not too crowded when I train, so equipment access shouldn’t be a limitation.
Suggest away my friends! Thanks!
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12/29/2023
Squat: 2x15x185
These sucked! Was keeping chest up, bar high. Sucking wind by rep 9 or so
Good Morning: 2x10x135
Maybe I just don’t know how to do these. I’ve never taken them seriously. It’s not that it was super hard, though it wasn’t easy or pleasant, it just didn’t seem to be doing anything and didn’t feel great.
Incline DB Press: 2x12?x45s
Did I do 10 or 12? IDK. Second set felt way better than the first.
200lb DB carry, about 1 minute.
Not part of THOR. But I was near the DBs and wanted to see how long I could hold a 100 in each hand. Move along.
Decline situps: 0x20, +10x20.
haven’t done situps in forever!
Leg Extensions: 2x15x?
The end.
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I actually saw that video and thought it was cool!
This is an easy go-to for me:
Whoops. I now see you asked for MWF and I suggested a 5-dayer. I’ll be back!
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@TrainForPain if you liked [that RP video], you may also like: [Bromley’s stuff].
Personally I like Bromley’s style a lot. I’ve never run one of his programs, but I appreciate the way he comes across in his videos.
He has a program called Kong, looks like a lot of work and a really solid 3-block 12-week BB course, but it’s 5/day. I was thinking about buying the Ebook and seeing if he has 3-day suggestions, or if its easily adaptable to 3-day, but:
More important than the “right program”, IMO, is a sense of community. And the three of you jumping on here and offering to help is exactly that - so I’d take what you guys offer over a snazzy video from an influencer any day!
No pressure lol.
Thanks!
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Can you do a fourth day or is it a scheduling thing not to? If it’s because you typically like 3 days a week when chasing singles, bodybuilding is not going to take exactly the same toll if that makes sense.
A 3-day program can certainly be awesome, I’m just seeing what parameters we have to work with.
Right off the bat I’d suggest DC, but I think you’re burnt out on chasing a logbook and I don’t think it gives you a taste of “typical” bodybuilding programming.
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DC was my first thought as well but I was also thinking, the “Family Man” Plan on Fortitude Training is 3 days a week instead of 4 and will absolutely give you the full Bodybuilding experience. You’ll get chances to work with some true Bodybuilding style set types like Cluster Sets and Pump sets! You also kind of build your workout by feel. Great for experienced lifters!
Another suggestion would be John Meadows Baby Groot program. It’s listed as a beginner program but John recommends it for advanced trainers too for those that either have more limited equipment or more limited time, The only difference being that he recommends taking some of the final sets to failure.
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Don’t forget about the “8 day training week,” doing a 4 day program over M-W-F and the following M.
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I totally get this - most BB seem to be 4 or 5 days and it makes sense with less draining work. But for me it’s a scheduling thing and pretty non-negotiable (giant family, etc).
Up for this option!
Good intuition! haha I think I’m burned out on a lot of things to be honest!
Thanks, I’ll look those up!
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Genius - basically opens all options and you’re likely to feel better anyway
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Have you tried using an SSB bar ?
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No i haven’t.
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Update on the good mornings: my hams are crazy sore. Not my glutes, of course. But at least the GMs did something.
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You could try turning your feet out a little. Try it without any weight and find a foot position that allows for a really strong contraction at the end of the movement.
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12/31/23 and 1/1/2024
No gym session today, had a wonderful New Years with the family, but I’ll log it as a workout because:
Paddling a heavily loaded kayak, several hours, at full speed.
I’ll put some pics up in a bit hopefully.
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Obviously I’ve had a lot on my mind lately, in the goal-setting life-direction and related departments, but it’s time for a long-form about New Year’s Weekend.
We recently bought a second-hand tandem ocean kayak. 16 feet long, this thing is a beast! But with 4 kids under 10, we needed a lot of hauling capacity to take the whole family on the water. So in addition to this, we bought an inflatable standup paddleboard.
The usual arrangement is: me and 2 kids in the kayak, wife and 2 kids on the paddleboard. We’ve done this before and it works. The two stronger kids actually paddle quite well too, which helps carry the extra weight.
Sunday, New Year’s Eve, we took the paddleboard to one of the most beautiful beaches in the world, Kailua Beach, and took turns paddling kids out and around. I paddled hard and took one of the kids to Popoia Island, a tiny blob of land which is a seabird sanctuary maybe a quarter-mile out.
We had so much fun Sunday, that we decided Monday (New Year’s Day) we would return with both the paddleboard and kayak, and take all the kids to Moku Nui, an island about a mile off shore.
We had to park back at Kailua making the island over 1.5 miles away, but no worries!
Half a mile in, we beached at the nominal starting point to give the kids a break, eat some snacks, and set ourselves up for a mile upwind haul to Moku Nui. (In background on left)
We paddled out… and boy, that mile felt like 3. Headwinds and crosswinds were ridiculous. I don’t know how long it took - 90 minutes? - but we finally reached the beach! It was gorgeous. A seal was basking on the sand, and we saw any number of sea turtles in the water along the way.
When it was time to return, I felt about as good as I’ve felt in years - vigorous, thrilled that this is our life, not a vacation - just a typical weekend
This story could end there… but no!
We loosely stowed our gear in the kayak and launched for home. We decided to put 3 kids in the kayak with me, and just one on the paddleboard with Wife. Almost as an afterthought, we insisted our 7yo daughter and son wear lifevests. Naturally our little 2yo boy was in a float as well. Thank god.
I should point out that my phone is in a floating watertight case and my keys are in a ziplock bag, which is NOT waterproof.
We’re headed back, and I actually made a comment that the wind had died down, and while I’m disappointed we don’t have a tailwind headed back, I’m loving how calm the water is!
Because I didn’t see some slow, heavy waves rolling at us from the side.
After the first one nearly rolled us I turned so the wave would hit our stern, thinking we would be more stable end-on (and nose-on would have been the wrong direction).
We capsized.
The reef below was razor sharp, and very uneven - anywhere from 1’ to 6’ below the surface of calm water.
I’m holding the baby up overhead, trying to grab onto some reef while the waves keep rolling me over, assessing where the other kids are. Lifevest girl is screaming. The kayak is upside down. Flipflops, hats etc floating in the surf. Wife trying desparately to head upwind to me.
Everyone’s above water and nobody is drowning.
Trying to hold the boat too but the waves are pushing it, dragging me across the reef with it. But holding the baby is priority.
Wife has jumped off the paddleboard and getting lacerated on the reef with me, so she can reach the baby faster. She’s tethered to the paddleboard thank god.
Now Baby is safe on the paddleboard. Wife still on the reef holding it/him. Lifevest girl has to let go of the kayak while I flip it - she does, but hates to let go.
Got it upright, just in time for another wave - it flips again.
I right it again, climb on and pull lifevest girl up.
I pull myself on, and reach a paddle back toward my oldest (almost 10). No lifevest. I see he is clutching things in his hands. Let GO. Stuff doesn’t matter. Get on the boat. He’s holding on for dear life to… MY PHONE! among other flotsam. Other flotsam? MY KEYS ARE FLOATING! The ziplock is 75% water and 25% air inside, but enough to keep the keys afloat! I recover them. He won’t let go of what he’s holding.
Now we’ve drifted from him. I have to paddle upwind. Finally I get him in. HE STILL HAS THE PHONE! He’s whiteknuckled holding himself across the back of the kayak, but he’s keeping that phone!
The surf is still high and we’re still at risk. I take the baby back - he’s still likely safer in the kayak with me - despite his protestations to stay with mommy. Wife is back on the paddleboard.
Everyone is safe.
We manage to pick up a paddle and one or two floating flipflops before hauling to the nearest stretch of beach.
Eventually, on the beach, we decide to have wife and kids walk (barefoot) back to the park - about half a mile - while I paddle the kayak (with paddleboard stowed) back alone.
The car keys still worked. My phone was fine. All the kids are unharmed. We lost a few pair of flipflops, sunglasses, and hats. We learned some lessons about preparedness, safety, and having a plan for when things go wrong.
Most of all, I’m proud of my 9yo boy who acted with more maturity than many adults would have in that situation.
He knew he wouldn’t drown, and he knew that losing my phone would suck, so he kept his cool and suffered a little bit and acted responsibly.
(I later told him, if it happens again, prioritize your own safety. Phones are replaceable. But if it were me I’d have done the same, knowing that I’m not going to actually die, just maybe get a little cut up on the reef.)
When we beached, THEN he broke down crying. THAT’s a man - in the moment, you deal with reality. Only when the crisis is past do you exhale and realize how hard it was.
For the rest of the day, my wife and I kept discovering cuts and bruises we didn’t realize we incurred. Both my feet were oozing blood, they are both severely bruised, I have little cuts all the way up to my thighs, and I’m tired. But we are stronger for it, and excited for our next boat trip! I’ll be more conscientious about stowing gear, watertight containers, an extra lifevest, and a safety brief or two.
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1/3/2024 Wednesday
Kicking off the new year with taking a stab at bodybuilding.
2x15 for all exercises.
-Hip Thrust machine “185”.
-Reverse Hyper machine “7”
-BSS (no added weight)
-Leg Ext “100”
-Calf Raise (? whatever it was set to)
-Front Squat 95lb (15 rep sets of front squat suck at ANY weight)
-Side raises, 20lb
This was good. I’m establishing some goals or, rather, target vectors, and this session aligns with those vectors. I have in my head a path forward for the next few weeks. I’ll long-form about it soon.
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Wow, what a story. Glad you’re all ok.
I learned a few of those lessons too, also with, thankfully, not catastrophic consequences.
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