Alex_uk: 40 years in the making

Training Training Logs
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Yes it is more complex than that, I am being flippant with a subject that’s outside of my expertise.

I would say though that in reality either those issues are addressed and dealt with, or not (not saying this is easy or a quick fix) but the only person that can determine the outcome is you and there are plenty of excuses (even valid ones) in life but they’ll all end up in disappointment.

Not trying to be twee or flippant - but when all’s said and done, you either tried or you didn’t, it’s all on you.

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Who said it better:

Alex UK or Yoda?

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This is completely true and valid. Not issuing a hall pass, but just emphasising that what we doesn’t make sense because it’s by definition insane.

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Week 4 day 2

Conditioning: 30 secs work 10 secs rest
Row sprint alternating 16kg kettle bell clean and press (4 presses each side each set).

Upped the conditioning game increased work time, kept rest same. But changed movements - was good!

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GS1:
Pendlay row: 60, 70, 80 X 3, 90, 100, 110, 120kg X 1
Pin press (about 2 inches from chest): 60, 70, 80 x 3, 90, 100, 110, 120 X 1
Hanging leg raises: 5 X 7 sets
Bandy twisty things: 5 es X 7 sets

Gs2:
Pendlay rows: 95kg X 8, 5, 5
Pin press: 95kg X 8, 5, 5
HLR: 5 X 3 sets
BTT: 5 es X 3 sets

Emom: OHP 32.5kg + blue bands 3 X 10 sets - actually pretty explosive.

Gratuitous pumped up gym selfie:

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For comparison this is how I look without a pump haha (from this morning after breakfast):

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Why can’t I have a pump all the time?!

In nutrition news I’ve eaten cleanly all day (as long as cheese counts as clean? I know I count it as good!) … actually as I typed that I remember I had cream tea earlier (Cornish thing - scones, jam and clotted cream). Ok so fairly clean.

I also tried hydrolysed whey with cyclic dextrin on deadlift day, nope! Like drink off milk and sugar, added flavour drops, nope even worse extra sweet off milk. Today I blended just the hydrolysed whey with 2 bananas and some water. That worked taste wise, probably just some expensive protein outside of that haha.

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Also forgot to add, no forearm issues on rowing, but that might be due to intervals, but they were pretty hard intervals.

Lats definitely felt the rowing, and the pendlays!

Elbow gave me some minor discomfort on final set of pin press, I didn’t lock out on that final set, which helped, that’s new and hopefully transient and will be gone by end of deload (didn’t affect ohp).

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Good work my dude.

Nice to see a conditioning session without the words “felt like I was going to die” after it.

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Haha don’t get me wrong I didn’t feel good for at least 5 minutes post that conditioning session, but I actually kept to all rest times apart from between gs1 & gs2 (about 4 mins) I love 1rm days haha.

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Weight - 14.8(3/4) - 205.75

Food yesterday - 3.7k approx (bit of guess work with the last meal).

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Every meal had cheese yesterday - and I still didn’t gain weight. I’ve not struggled to gain like this for a long time - This program is both awesome and frustrating!

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strong press!

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Thanks - a work in progress as always!

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Saw your comment about an axle in pwns log, it’s pretty high on my list of toys too (depending if I decide to jack the gym membership in completely and go straight up garage gym).

Do you think a second bar would open up a load of extra giant set options? I frequently find, when trying to set up giant sets, I struggle with only one straight bar.

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I’m currently looking at the axles (nice thing is as far as gym kit goes it’s pretty cheap!) Options are mirafit 50ml smooth no knurling, or strengthshop 50ml or 60ml both with knurling. @T3hPwnisher does your axle have knurling and would 60ml be too much? (I have big palms and small sausage fingers).

In terms of 2 straight bars I already have 2 a cheapo one that I bent and then decided to get a half decent one from strengthshop… Turns out I like the cheapo one better - only use the strengthshop one for deadlifts (and giant sets!).

But I’ll be keen to get an axle and see what difference it makes to my training and they’re significantly cheaper than second bar - so a great option to go full on home gym!

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50mm, no knurling is the strongman standard. If you don’t want to compete in strongman, knurling is fine.
I actually have the strengthshop 50mm knurled axle. Bought that thing in 2016. I like about it that it’s 36 kg empty. Less plate loading, haha.

60mm will be another kind of beast. I have touched on once and wouldn’t want to use it in training.

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Ah excellent, really good to know thanks for the heads up, so I’ll avoid the 60mm - give my sausage fingers a fighting chance. Just a toss up between the knurled Vs unknurled then!

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Yes. It depends on your setup. If I wanted to do OHP and a pull then I’d be able to use my second bar for a row variation. Pull ups would be the obvious antagonist, but I use the rack to hold my OHP or incline bar and the bar is in the way for pull ups.

It’s also nice for a full body workout with giant sets.

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I used to do pull ups with OHP, just means you have to put the bar on the ground when you finish OH and then clean it and put it back in the rack after pull ups.

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Or you could just go buy some pipe for a 1/4 of the price.

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That sounds like way too much work - get a second chin up bar!

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A great suggestion, but it won’t be powder coated black, plus I’d have to do something to create a collar!

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Morning weigh in - 14.9/ 205 (.25/.5/.75 - my scales really couldn’t give me a consensus today) but weight is up very slightly! I recorded what I ate yesterday but it was entirely fresh home made food and it was also not weighed at all so my guestimates were probably entirely off, involved a lot of cheese, veg, chicken, mince, pasta, potatoes and bananas (oh and 120g whey - not totally fresh & homemade).