After The Flood: JDM135 Powersnatching In Paradise

Training Training Logs
241

1/26/2024
“Kong-ish” week 3 day 3
Chest-and-Tri focused upper body

DOMS updates first:
I STILL have quad DOMS. Glute soreness is gone. But that’s from Monday and a good indicator I’m going hard enough.
I have AWESOME upper back DOMS from Wednesday. I switched up the pulling movements to a different row setup, and this is much more effective for that part of my back. I love it.

Today:
BSS, 4x12. Used a DB instead of going in the smith machine. Unweighted, 35, 40, 45, 50 (I think). I still detest these from my very soul. They destroy me.

BTN press, SS with the BSS. Slow, careful, full ROM. Shoulder started to hurt on set 3 so I backed the weight down. 4x12.

Slight Incline DB Press: 4x12. These got really hard.
Biceps.
Pullups.
Machine incline press.
Delt Flye machine.
Cable pec flyes.
Cable delt, unilateral, cross-body.
More stuff that I couldn’t keep track of. But basically, after the mandatory “glute thing” (BSS), the main focus was on push movements.
Oh, some really good EZ bar triceps extensions, on an inclined bench. Then a triceps isolation machine.

All in all: My body is rebelling right now from lack of sleep, hard training, not enough food, and work being REALLY taxing. I need food, rest, and to unplug for a while. Thank god it’s Friday but damnit the work’s not done.

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I could not like this most enough with just clicking a button, so here is me also liking it. Hell yeah dude!

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Thanks, Pwn! And are you a coffee drinker as well?

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For a brief stint there I was. I went my whole life NOT drinking coffee, then went up to about 10 cups a day when I started transitioning toward a carnivore eating style (alongside 2 energy drinks a day), and then, one morning, woke up and literally just plain didn’t want any of it anymore. Went cold turkey on all of it. I DO still have green tea, but that’s about it.

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I relate to that. I drink the burnt ships coffee by the liter mainly because it’s just always available, no effort. Instant coffee just gives me weird vibes. Too close to crystal light for comfort lol

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Oh now let’s not be dissing Crystal Light. I don’t use it but I absolutely love Propel, which I buy in packets (just like Crystal Light). It’s sugar free, makes water super delicious.
Yeah the ship coffee - there was a sign “We proudly brew Starbucks Coffee!” LOL what a joke. That shit was nasty.

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You know, caffeine pills are even easier than instant coffee… and don’t taste as bad. :slight_smile:

But uh, there are coffee makers. And there’s overnight cold brew. French press is slightly more involved but not that much so. Vietnamese drip is pretty hands-off also.

Or you could teach your kids how to make your coffee so it takes even less time than you making instant…

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Lol i get up at 4:50. If the kids are up before that we have a problem!

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Pretty sure fancy coffee machines have a timer and you can set them to brew a pot ready for you when you get up.

Down here in Melbourne if the coffee isn’t made fresh by a barista it doesn’t count.

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Haha leave the poor guy alone, coffee just isn’t a priority for him!

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251

DOMS/weekend update.
The BSS yesterday, using a DB and no smith machine for stability, has given me more glute DOMS than my entire leg session on Monday. So it’s clear that DB BSS is the ticket. It must become and remain a staple.
Left to its own devices, my body has no interest in glutes. Its all ham and erector;, glutes have no size and don’t get used. I don’t know if its possible to change that but im trying.

Went straight to the beach to meet the family after work yesterday. Going again this morning, going to tey surfing again. Yesterday was fun, a lot of exertion swimming out against big waves, mostly with my oldest.

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1/29/2024 Monday
Kong-ish week 4! Day 1 - legs.

This week is mostly 3x10, the RX calls for other arrangements on certain exercises but my version of the “program” is so bastardized its irrelevant. This wasn’t exactly a deload, but the volume reduction by dropping to 3x10 was a welcome break! I’m beat up.

Hip Thrust
BSS using 40, 50, 60lb DB
Hack Squat
SLDL
Leg Extension

Also mixed in:
BTN press
Side raises
Cable laterals

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253

1/31/2024
“Kong-ish” week 4 day 2 - upper body, pulling focused

Bss 2x20, BW.
BTN press, 2 or 3 light sets
Plate-loaded row: 3x10
Chest-supported row: 3x10
Delt cable lateral
Bench press 3x10x135
Lat pulldown
Pec cable flye
Seated cable row

Triceps and biceps to the death

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1000023152

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2/2/2024 Friday
“Kong-ish” week 4, upper body, push focus

2x25 GHD
Then, basically 3x10 everything, usually stepping up the weight set-to-set.
Slight incline DB press
Seated Arnold Press, SS with
DB Row
CGBP
Incline Press plate-loaded machine, SS with
Pullups, 3x8

Superset: Delt machine, pec flye, rear delt flye

Superset: Cable uppercut flye, cable biceps, cable delt

Some triceps and a little biceps at the end, but was running out of time

Overall a good session, didn’t kill myself but got a great upper body pump.

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256

2/5/2024 Monday
“Kong-ish” week 5 day 1 - Legs

This block is called “Pyramid”, and it’s generally 12-8-5 or something like that, for each exercise. The first exercise should be a more serious compound, and go 12-8-5-12 ish.
It’s unfortunate Bromley pulled the e-book for this program, I could have really used it. But common sense applies pretty well here too.

I’ll be using the lever squat and belt squat in this block, and unfortunately BSS as well.

Lever squat: 12-8-5-12 Can’t speculate on the weights, the machine is leveraged so the plate count can get pretty high. It’s a new movement, weird.
BSS 12-8-5 with 40, 50, 60lb
SLDL 12-8-5 135, 185, 225
Belt Squat - I still don’t really know how to belt squat correctly, but I burned up my legs on it. Really feel it in the quads.
Leg Extensions.
TRX hamstring glide thingys. Weird, not too hard.
Delt cable crossover and delt machine.

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257

2/7/2024 Wednesday
“Kong-ish” week 5 day 2, upper body, pull focus
BSS, 2x20, 30lb

Plate-loaded chest-supported row, 12-8-5-12
Everything else generally 12-8-5
Plate-loaded row
Strict Press
Bench Press
3 rounds of: 5 pullups, 10 pushups
Another 5 pullups with a chain (10lb?)
Delt raises
A round each of biceps and triceps

Not as much total work today. Pushed some sets hard, felt good, but went a little easier on myself than I could have. Could have done another pulling exercise or two. Could have done some more isolation work. Chose not to. No regrets.

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258

2/9/2024 Friday
“kong-ish” week 5 day 3, upper body, push focus
GHR, 3x20. Felt like more ham than glute, as usual, so also tried the bad-girl machine.

Bench Press: 12-8-5, 135-155-175.

Superset with pullups, 8, 5(+20), 3(+45), 0.8(+90)

Slight incline DB press

Seated arnolds, SS with seated leaning-back curls

Pec flyes and rear delt flyes

Cable pecs, cable delts

Biceps and triceps in a variety of ways, felt pretty good about the biceps today

There’s probably more, but that’s the gist of it.

*I’m tired of the BB already. I’ve learned some important lessons, but I want to move actual weight. My natural state is tiny, fragile, and weak. I feel like if I don’t move something heavy I’ll regress to that state much more quickly than the average person.
*

*I am committed to at least 3 more weeks of this “program”, because I said I’d give it a fair shake for 8-12 weeks. But I think, for example, next leg day is going to start with regular barbell squats. I haven’t done them all year, which is ridiculous, so the hack squat machine and lever squat machine can suck it for at least one session. *

What I’m leaning toward, after the 8 weeks are up, is a prep school of 5x5 whole-body compounds, for a couple weeks. Then something along the lines of a typical 5/3/1 template, but maybe with some higher rep range stuff on the compounds too, with one or two compounds per training day, and some pumpy assistance - which is in line with Wendler’s “50 reps of anything” push-pull-squat related. Will dial it in closer to the time.

Career stress is affecting me physically.

Spartan race is in August, so 8-ish weeks before then, I’ll need to reorient training around it. It would be nice to have a good base built up before that training block begins, so I can hit it really really hard. But a lot of that honestly requires addressing the stress mentioned above, so I can be in a better space to take training seriously.

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Perhaps this would be a good blend for the goals

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Noted and bookmarked.
Looks like the chance to blend heavy with high rep, and keep the focus on important movements instead of running around these goofy machines. Thanks.

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