Alex_uk: 40 years in the making

[alex_uk]

Quick training session, having a family day, which is far too rare, always busy and don’t spend nearly enough time as the 4 (and most of the year 5 with the additional baby), so today was pencilled in the diary as family time, started with breakfast:

Which I hacked for some improvements (banana pancakes, 2 eggs to 1 banana, blend and that’s it for the batter, zero cal syrup and bacon). Then some time playing VR, followed by a board game. Then some chill time, which for me is the gym (not my idea of chill but trying to make sure I fit things in without family disruption).

W5 d2
Squats: 531
SSB (shoulder and neck issues the last couple of days so making a switch for today)

60, 80, 100, 115kg X some, 130kg x 10, 100kg x 20 - punishment for a poor top set.

Harder than I’d have expected, feel like I’m getting weaker, particularly around squat and deads, did 140kg x 8 x 5 sets on the SSB late last year, this felt very challenging in comparison (the 140kg was undoubtedly harder, but this felt far too close in terms of effort), even the OHP is feeling like it’s regressing.

Anyway called it there to save time, essential work only today…

[alex_uk]

Last week ended up being one of life’s little spontaneous deloads (which is why I never bother with actual deloads). Work was super busy, kids were off school (I generally WFH, so added stress) I was preaching Sunday (prep takes a fair bit of time) and had some social commitments - all in all a crazy busy and pretty stressful week, Wednesday I had a full on mental wobble (was mainly due to exhaustion - baby was awake a stupid amount Mon & Tue), but got a couple of good nights sleep (like 6-7 hours unbroken, which for me is good, but recognise I need to improve in this area) and finished the week off well and actually enjoyed my weekend.

Back on training full tilt this week and eating to gain, current sitting at 200, will stay on my Frankenstein programme for the time being, with a switch to TBDL and throwing out any arm accessories in favour of Krocs 1000 rep arm session every other week.

I’ll give this a good crack and evaluate before making changes, main focus for this season, growing - particularly the arms, and increasing the deadlift (since I’ve never really made the TDBL part of my programming before there should hopefully be some untapped gains - might even just go linear 5s for a little while to see where I stall out, then stick it on 531 progression).

Other stuff: walking slipped this week, need to ingrain that as just part of life like eating or drinking. Conditioning - got my 10 mins per session, I’ll probably try and stick 30-45 mins LISS every Thursday evening and with the walking that will probably cover the bases we’ll enough for my needs. If I get any wild hair I may throw a run/row or two into the mix, but no promises.

[alex_uk]

FM w6 starting this week with deads instead of squats, will probably go deads, bench, squat, ohp from now on.

Poundstones: 20kg X 100 - 70 unbroken, 30 in a second single effort.

Conditioning: emom x 10 mins
5 of each: Burpees/squats/hand back raises

Got to round 3 and thought I might throw up (too much eating to close to training) ran through ways to modify this in my head, then Pwns quote from earlier this week came into my head - I control the effort, that pushed me to the end. Not a major achievement in terms of work done, in fact quite a dismal conditioning session, shouldn’t have been difficult at all, but I’m pouring sweat and my legs are telling me that they’re pumped, but the real win here was the mind games, screw you lazy comfort seeking brain - Didn’t even throw up!

Deads 5s
68, 108, 128, 148, 168kg x 5

Call it there, definitely got more in me but want to linear it and give myself a little room for a runway into that, not stall out at week 2.

I’ve some pain around my right hip joint/top of femur, been there for quite a long time, I noticed it when sitting with my legs crossed, felt like that was the cause so stopped doing that, but the pain is still there and increasing over the past few months, I’ll confess to having done absolutely nothing to address (went to my sports massage lady but she couldn’t feel anything apart from tight hamstrings and my left side overcompensating for my right, it’s got worse since) it but it’s starting to impede things now, I wonder if it might be a small tear or even some minor degeneration at the joint? Or maybe I’m being a pussy - who knows. Not sure where to go with probably ought to be the drs, but our local GP situation is dire, so maybe another sports massage and carry on ignoring it. Rambling now.

Gs:
Lat pulldown: 90kg x 10 x 3 sets
Squeeze DB press: 30kg x 10 x 3 sets
Handa back raise with hold: 10 x 3 sets
Dips: 10 x 3 sets

Easing back in a little here, but made sure every rep of every set was legit with good control, MMC and contraction, some real slow negatives on the last set as well, just to mix it up a little.

Usual story here, didn’t want to get out in the garage and get it done, but did it anyway, don’t know if it’s this style of training that makes me feel this way or training in general, or just whole life ennui, who knows, one things for sure moaning won’t change a thing, just get the work done.

[alex_uk]

FM w6 D2 bench 531

Bench: 60, 72.5, 82.5kg x 5, 92.5kg x 3, 102.5kg x 12

GS:
DB Inc (med): 35kg x 12 x 3 sets
TB row: 68kg x 8 x 3 sets
Cable crunch: 70kg x 10 x 3 sets

DB press was absolutely 0 rir, TB rows were a novel challenge, like them.

Threw in a quick pre-work session first morning session in ages, need to squeeze it in where possible dropped the 10 min conditioning, for speed and to keep body temp down - got to shower and go out for meetings (shirt), conditioning leaves me elevated temp for hours… Plus I didn’t want to.

Which meant this session took around 45 mins, which was nice. Got some thoughts brewing on training and current direction. They’re around current set up, real lack of desire (last time I sounded a bit more positive in my journal was actually when doing BBing work - as pointed out at the time by @LoRez - thanks for that)

Running my own program - which means I’ve been less constrained, which means less adherence and probably not particularly effective programming, my joints are still grumbling at points, something @davemccright said stuck in my mind (it was impressive in terms of showing wisdom beyond his years) about training brutally hard but without beating up his joints, time is limited and my sessions tend to be quite long, as a tangent conditioning and cardio probably need to have their own time for that reason and some of the reasons mentioned above - lots of rumination, I’ll keep chewing it over, but I think a course correction is coming.

[davemccright]

Excited to see what you have in store man! And I appreciate the kind words!

[alex_uk]

FM w6 D3 - squats 5

Squats: 60, 80, 105kg x 5, 120kg x 10

Landmine reverse lunge (thanks to Tnation/@Gareth_Sapstead & @Dani_Shugart for the video - I like it) 20kg X 10 (l/r) x 4 sets

This really highlighted how messed up my right leg is, it’s so unstable, balance is really a challenge, coordination improved during this but it’s more than that, and there’s some pain throughout the whole day, some during leg day, but not massively exacerbated by doing legs .

When the physio told me I was compensating with my left and my right wasn’t working properly I honestly didn’t believe her, but looks like I got some issues, I was hoping adding some unilateral stuff would resolve my issues, but given the continued pain in my hip and lack of general improvement, it looks like no, not sure what to do here. I’ll definitely keep these in the mix though.

RDL: 60kg x 10 x 3 sets

Just light and really pushing into the stretch, pausing and driving it up.

Another session just to get something done, still ruminating, thinking to go back to a bodybuilding program for a period, problem is I realistically struggle to get 4 sessions a week, 3 is more practical, most BBing is splits end up nearer 5.

[T3hPwnisher]

@alex_uk

Another session just to get something done, still ruminating, thinking to go back to a bodybuilding program for a period, problem is I realistically struggle to get 4 sessions a week, 3 is more practical, most BBing is splits end up nearer 5.

Ever consider a Stuart McRobert style approach, or something in the realm of HIT? It’d be different for sure.

[alex_uk]

@T3hPwnisher

Stuart McRobert

I’m not familiar with his work, anything you’d particularly recommend?

I’m pretty open at the moment.

@T3hPwnisher

It’d be different for sure.

I think this a positive for me right now, definitely in a rut, be good to bust out something pretty alien!

[T3hPwnisher]

For McRobert, his most well known work is the book “Brawn”, which was all about how a non-steroid using hardgainer would train. VERY abbreviated programs, bare bones, low frequency stuff. You can get a sample of his approach here

How to Build Muscle Naturally: An Unexpected Plan

[Build-Muscle-Naturally] by Stuart McRobert A Three-Stage Strategy for Natural Bodybuilding It's not magic, but it might seem that way once you start doing the right things. Here's how to build muscle naturally. Build Muscle Naturally. Finally. There are a handful of things the natural lifter must avoid and must do to build muscle naturally. Here's a quick recap of those lessons: Squat, but only using variations you can do with great form. You don't have to have a bar across your back. Dea…

That said, I also realized I was pretty silly in my suggestions, because I totally forgot that I want to do DoggCrapp training for a similar reason: a 3x a week lifting protocol that is bodybuilding, so that’s something else you could consider

How to Build 50 Pounds of Muscle in 12 Months

[Bodybuilder-Pecs-Powerlifter-Bench-Press] by Nate Green DC training works. Never heard of it? Here’s what it is and how to do it. I tossed my cell phone onto the couch, stood up, and exhaled loudly. Instant relief. I had just finished an hour-long phone interview with SM, the insider responsible for schooling me on what is allegedly one of the world’s most effective hypertrophy programs, and now I understood. The phone call with SM was the last piece of the puzzle on my quest to dissect the …

[LoRez]

Wow, I didn’t realize Stuart McRobert wrote anything for T-Nation. He’s always been one of those mythical names, like McCallum and Charles Smith and Bradley Steiner.

[T3hPwnisher]

I think bringing on Dr. Darden helped open up the avenue there. Similar approaches/circles.

[alex_uk]

Thanks Pwn, I’ve had a good read of the DC article and read the McRobert article - quite a few similarities, I like the ABA/BAB format and the 3 days per week is ideal.

DC piques my interest more, not sure if it’s just because it’s one of those stuff of legends programs? In my head the stretching might be helpful for my woes, I know the purpose is Hypertrophy but can’t hurt (well I’m sure it’s painful but you know what I mean), I also would like to aim for the protein and cardio recommendations so having it as part of the recommendation is good. It’s also the most different of the two, definitely far removed from anything I’ve run.

I’ll dig into it some more, but I think that’s a winner!

[T3hPwnisher]

Outstanding dude! The way things are shaping up, you’ll be in good company, as so far I’m leaning that way upon my return from my cruise. Be sure to hit up @davemccright and @TrainForPain for some veteran support there as well.

[Dani_Shugart]

@alex_uk

Landmine reverse lunge

So glad you enjoy those! That’s all Gareth Sapstead’s genius right there; I just have the occasional privilege of getting to narrate his awesome videos.

@alex_uk

Another session just to get something done

So relatable. I think there’s value in these sessions though. They’re kind of like productive place-holders.

@alex_uk

thinking to go back to a bodybuilding program for a period, problem is I realistically struggle to get 4 sessions a week, 3 is more practical, most BBing is splits end up nearer 5.

The DC training stuff Pwn mentioned above sounds like the perfect solution.

If not, what if you could come up with a personal, 3-day split that only emphasizes the one or two areas you’re wanting to build most, somewhat like a specialization plan. And then in six weeks, you could rotate, and emphasize different musculature. It could be a hybrid plan between full body training and a body part split.

No worries if that sounds too wacky! I’m just brainstorming with ya.

[TrainForPain]

Thanks for the tag!

I really enjoyed DC and think that’s what you should take on - it answers a lot of your questions.

That said, I also think it’s totally viable to do a 4-day BB split over 8 days instead of a single week; so that doesn’t have to be your reason.

When I was doing DC, I was doing a ton of endurance-based conditioning; I thought the two paired really well.

[alex_uk]

Been mulling it over and I’m really excited about DC so I think that seals the deal!

@T3hPwnisher

as so far I’m leaning that way upon my return from my cruise

That’s great, I caught up in your journal, nice to see what your thinking is (I’ll obviously stick with the original muscle groups and running order, I haven’t earned the right to fiddle!) Also nice to see how you’ll run this from a garage gym.

@T3hPwnisher

sure to hit up @davemccright and @TrainForPain for some veteran support there as well

Absolutely - comment and advice always welcome, I saw Dave’s stretching hints that’s good as that’s entirely new to me.

@TrainForPain

I really enjoyed DC and think that’s what you should take on - it answers a lot of your questions

Definitely, I think that’s what’s exciting me right now, it’s new to me and ticks so many boxes.

@TrainForPain

When I was doing DC, I was doing a ton of endurance-based conditioning; I thought the two paired really well.

That’s good to hear, I’m far too lackadaisical about conditioning, need to make a real commitment to it, I do this already with lifting, I might be in a place that I don’t enjoy lifting but I do it anyway, there is no reason I can’t do this with conditioning, just need to force myself.

@TrainForPain

That said, I also think it’s totally viable to do a 4-day BB split over 8 days instead of a single week; so that doesn’t have to be your reason.

That’s true, and I’ve done it in the past, but I’m keen to do something that fits straight out the box and really commit to it.

@Dani_Shugart

That’s all Gareth Sapstead’s genius right there; I just have the occasional privilege of getting to narrate his awesome videos.

Gareth’s genius and your narration made for a high quality product, so thanks to both of you.

@Dani_Shugart

So relatable. I think there’s value in these sessions though. They’re kind of like productive place-holders.

I agree, with a caveat, for me right now this is all of my sessions, which tells me I need to change.

@Dani_Shugart

if you could come up with a personal, 3-day split that only emphasizes the one or two areas you’re wanting to build most, somewhat like a specialization plan. And then in six weeks, you could rotate, and emphasize different musculature. It could be a hybrid plan between full body training and a body part split

This sounds like a solid idea for the future, I’ve never actually done any specialisation periods (as my lagging arms will attest).

@Dani_Shugart

No worries if that sounds too wacky! I’m just brainstorming with ya.

Not wacky at all, and always appreciate the brainstorming, definitely one of the massive benefits of this community!

[T3hPwnisher]

Good to hear you’ll be moving in that direction dude! Aside from swapping forearms with traps, I’ll be keeping things the same order as well. I like ending with big movements: leave it all out there and go home. Definitely up to swap notes.

[alex_uk]

Actually dreamt about DC last night, nothing interesting but just weird that I dreamt about training, that’s new, and definitely a good sign. Done some more reading, found what I think is a dump of some old forum posts looks like some of it is Dante some of it others within the forum running DC, was interesting.

A few things got me thinking:

• I don’t think I’ve ever really trained to failure, like actual complete failure, I know I am very liable to take the easy route, I need to make sure I don’t here, failure to get to failure is failure to do the program.

• Eating 400g of protein a day, day in day out isn’t going to be easy, cheap or fun, but I want to make sure I’m paying my dues to this program, I’ll probably get 150g in shakes and try and hit the rest in food.

• Cardio is fundamental, Dante is clear, I need to make it happen.

@T3hPwnisher

Definitely up to swap notes

That’ll be great, good to see how you set things up.

@T3hPwnisher

I like ending with big movements

This will be new for me but I like the concept.

@T3hPwnisher

leave it all out there and go home

This is what I’m most apprehensive about, making sure I really do this.

[alex_uk]

A little bit of prep for the week.

2kg of drumsticks 2lb of burgers, 2kg of cheese and 36 large eggs, plus yogurt for the overnight oats.

Only just got an air fryer, did 1kg of plain and 1kg of Cajun. Ate about 4 or 5 then had 6 eggs scrambled with cheese.

Then about an hour later we had this travelling ice-cream truck (travels the UK, has a pretty big following - so the Mrs and kids “forced me” to go and get some) so had this:

It was immense but I still feel pretty sick 4 hours later…back to not eating sugar after that (been pretty strict on that overall and still very conscious about making good food choices). Nice to go a little crazy with the family sometimes though.

[T3hPwnisher]

@alex_uk

Eating 400g of protein a day, day in day out isn’t going to be easy, cheap or fun, but I want to make sure I’m paying my dues to this program, I’ll probably get 150g in shakes and try and hit the rest in food.

Well if looking for solutions, may I suggest…

Steak and Eggs

@alex_uk

This is what I’m most apprehensive about, making sure I really do this.

Knowing you don’t have anything left to do afterwards helps. It’s easy to hold back when you know there’s a whole workout ahead.