Alex_uk: 40 years in the making

[alex_uk]

DC w5 D1 A1

@alex_uk

Warm-up: 15, 20, 25, 30kg x 10
Work: 35kg x 11, 5, 3 (19 - +5kg & +2 reps)
Chest stretch - timer 1 min, agony.

High Inc db bench 11-15
Wu: 20, 25, 30kg x 8 35kg x 5
Work: 40kg x 8, 2, 2 (12)
Stretch:

Wow, that was very challenging, almost didn’t get the first rep after the first rep, got the position wrong and just had to grind it out. Definitely couldn’t have got any more reps this week.

Glad this was hard though, that’s the max on my adjustable DBs plenty of room for getting absolute mastery of this weight, then playing with tempo and pauses, still progression to be had.

@alex_uk

Warm-up: 20, 40kg x 10
Work: 50kg x 11, 3, 2 +3rd failed rep (16 +2 reps)
Shoulder stretch: 1 min timer

Ohp 11-15:
Wu: 20, 40kg x 10, 50kg x 5
Work: 55kg x 11, 2, 2 + failed 3rd (15)
Stretch: 1 min

Really pleased to only lose 1 rep after going up 5kg, will hold here for the next A1 - make sure it’s well and truly dominated. Something clicked a little with bracing today, I lean back slightly on Ohp, which is fine, but in doing so I subconsciously slack of bracing my abs, and it’s mostly bracing in my back, by bracing the abs intentionally it definitely improved the feel of the lift.

I’m also always surprised by that steep drop off in pressing strength RPing ohp.

@alex_uk

Warm-up: bw, 10, 15kg x 10
Work: 20kg X 15, 6, 3 (24 - + 5kg & +4 reps)
Stretch: 1 min

Dips 15-20rp:
Wu: bw, 10, 15, 20kg x 8
Work: 25kg - 17, 6, 3 with failed 4th, (26 +5kg and & 2 reps)
Tri stretch: 1 min e/s

Really happy with that performance, dips just flying right now.

@alex_uk

Warm-up: bw, 5kg x 5
Work: 10kg x 7/8, 3, 3 (13/14: +5kg -1/2 reps)

Wgpu 11-15 RP:
Wu: none
Work: 10kg x 8, 4,
Stretch: 40kg x a few attempts (couldn’t get the straps right)

Mrs called just as I was about to start pull ups and said we’ve got to go (about to go on holiday and still got some stuff to sort first) so went straight to work and stretch and called it there. Solid session!

[T3hPwnisher]

@alex_uk

Glad this was hard though, that’s the max on my adjustable DBs plenty of room for getting absolute mastery of this weight, then playing with tempo and pauses, still progression to be had.

Another solution would be to hold a band in your hands and loop it around your back to add some resistance.

[simo74]

Quads looking great. Whats your weight doing ? You cutting now ?

[alex_uk]

Thanks Simo, currently bouncing between 200-203, supposed to be gaining, but fallen off the wagon a little in terms of eating structure mini break away was disruptive in that regard.

Back in the gym tomorrow, my backs giving me grief though which I think I discovered, after sleeping on some cushions on the floor for the mini break, is actually my nearly brand new, stupidly expensive bed, deep joy.

[T3hPwnisher]

@alex_uk

Back in the gym tomorrow, my backs giving me grief though which I think I discovered, after sleeping on some cushions on the floor for the mini break, is actually my nearly brand new, stupidly expensive bed, deep joy.

Man I’ve seen this story so many times, haha. It’s amazing how much what we sleep on matters. The Mrs has this too: her hips are always in agony, and when we go on vacation and sleep in a different bed, she feels great. Although part of that is we also have a dog that sleeps in the bed and INSISTS on sleeping between her legs, so she has to twist like a pretzel to sleep…which you might also have going on if you have pets or kids that join you.

Been missing my brother in DC: good to see you back dude!

[alex_uk]

@alex_uk

Warm up: 20, 30kg x 10
Work: 40kg x 17, 8, 4 (29)

BB curl 20-30rp:
Wu: 20, 30kg x 10
Work: 40kg x 14, 5, 3 (22 -7 reps!)
Stretch: 1 min

Well that was a real shocker, not sure if this is as a result of time off, or eating like a small child today - probably both.

DC says to switch out once you stop making progress, not sure if that counts in these circumstances? Think I’ll give it one more cycle go next A1 and see how it is after sensible eating and back in the training groove.

Good news is biceps really felt it, elbow wasn’t too bad.

@alex_uk

Warm up: 10, 12.5kg x 11
Work: 15kg x 17

Pinwheels 10-12 SS:
Wu: 10, 15kg x 11
Work: 17.5kg x 12
Stretch: 1 min

@alex_uk

Warm up: 60kg x 10 - not slow
Work: 100kg x 5, 80kg x 5 - 5 sec neg & 15 sec stretch hold

Wu: 60kg x 10
Work: 80kg x 6, 60kg x 6 (immediate drop and go, tried to minimise time off the bar)

Thought I’d be smart here and go for 80kg working set instead of 100kg, turns out it’s the time under tension that I couldn’t get through last time not the weight, doesn’t help getting numb/pins and needles in the shoulders and arms (using ssb as well). Next time I’ll just go at 60kg and really make sure there’s no breaks.

SSB:

@alex_uk

Warm up: bw x 10
Work: 5kg x 8, 3, 3 (14)
Hammy stretch: 1 min

Ghr:
Wu: BW x 10
Work: 5kg x 8
Called it - back pain.

SSB:
Wu: 60kg x 6
Called it - back pain, followed by knee and hip pain.

Somersault squats: 24kg KB x 20, 15, 12 - that is no joke.
Stretches:
Hammies x 1 min
Quads x 1 min

Forgot the hammy stretch made it up here.

Definitely not great performance, but a good enough training effect - walking is now challenging!

Doing the quad/ham stretch back to back made me realise - my hams are stupid tight whilst my quads are very loose, presumably my sitting down job is partly to blame, wonder if this is contributing to back/hip/knee issues?

[alex_uk]

@T3hPwnisher

The Mrs has this too: her hips are always in agony, and when we go on vacation and sleep in a different bed, she feels great

Any thought on changing the bed? Or to test variables sleep on a different bed within the house and have the dog in bed still.

@T3hPwnisher

which you might also have going on if you have pets or kids that join you.

Fortunately whilst we have kids and a dog (who would all love to occupy our bed) they’ve all been drilled from day one not to (although dog and baby both share the bed in the mornings and evenings before & after sleep time, so I get a foretaste of it!

@T3hPwnisher

Been missing my brother in DC: good to see you back dude!

I’m counting my week off an early cruise, good to get back to it today, it’s definitely a good program. I liked what you said in your journal about doing an A day when not feeling it: it’s only upper I can get through it, I felt that way today but even on a B day I can go in do some arm work and then I’ve only got to get through a few more sets of legs stuff, it seems doable, I mean the leg stuff is horrific, but mentally seems like just a few sets so it’s fine.

[T3hPwnisher]

@alex_uk

wonder if this is contributing to back/hip/knee issues?

100%. Tight hamstrings are going to force you to round your back in order to get yourself low anytime you’re called upon to do that (bottom of a squat, grabbing a deadlift, simply moving through life, etc). There’s a possibility you may have tight psoas muscles as well from all the sitting.

Can’t really speak on the changing the bed front: I can sleep anywhere, haha. My job has required me to be flexible in that regard, and in college…well, I spent more time in other peoples’ beds/floors than my own…

[alex_uk]

DC A2

@alex_uk

Warm up: 60, 70kg x 10, 80, 90kg x 5
Work: 95kg x 8, 4, 3 (15 - up)
Pec stretch: 1 min

Low Inc bench 11-15rp:
Wu: 60, 70kg x 10, 80, 90kg x 5
Work: 95kg x 9, 4, 4 (17 - go up)
Stretch: 75 seconds

Left the weight the same, because after yesterday, I wasn’t sure where I would be physically. Pleased to squeeze a couple more reps out.

@alex_uk

Warm up: 10, 15, 20kg X 10
Work: 22.5kg x 11, 4, 3 (18 - keep it)
Stretch: 90 secs

Db seated ohp 15-30rp:
Wu: 15, 20kg x 10
Work: 22.5kg x 13, 6, 4 (23)
Stretch: 60 sec

Really big improvement, probably because it’s not a movement I do often, still pleased to be gaining reps this session instead of losing them.

@alex_uk

Warm up: 30, 40, 50kg x 15
Work: 60kg x 15, 6, 6 (27 - keep)
Tri stretch: 1 min

Tri rope pushdown 20-30rp:
Wu: 40, 50kg x 15
Work: 60kg x 20, 10, 6 (36)
Tri stretch: 30 sec x 2 left 75 secs right

Flew on the tri work today despite feeling like the bench and ohp has exhausted them, managed to feel the stretch on the left in a whole different way, had to split it and drop the time, right felt good but didn’t have that crazy stretch the left did.

@alex_uk

Warm up: bw, 5kg x 5
Work: 10kg x 7, 3, 2 + 0.5f (12)
40kg dead hang: 1 min

Chin up 11-15 RP:
Wu: BW, 5kg x 5
Work: 10kg x 8, 4, 2 + f (14)
40kg dead hang: 45 secs, 30 secs

Going really well this session! That fail was mental, might have been physical if I’d pushed harder, but also might have been a rep, next time gadget. Stretch hit hard today, had to break it up changed from wide neutral to wide pronated grip at the break.

@alex_uk

Warm up: 30, 40, 50kg x 8
Work: 55kg x 12 (up)

T bar row 10-12 SS:
Wu: 40, 50, 55kg x 8
Work: 60kg x 10 very ugly reps

Killer session, really feel like I must have sent it the way I feel now and the log book shows progress - a decent amount of progress. Marked difference from yesterday.

Been sleeping on the floor on some crappy foam kiddy fold out bed the last 2 nights, back seems slightly better, will keep it up for a while and see what happens.

[alex_uk]

@T3hPwnisher

100%. Tight hamstrings are going to force you to round your back in order to get yourself low

Yea, good point, I’ve ignored this for as long as I can, need to take some remedial steps now.

@T3hPwnisher

There’s a possibility you may have tight psoas muscles as well from all the sitting.

Yea quite possibly, I bought a cheap Pso-rite, not really got into it yet, but that might have to feature.

@alex_uk

feel like I must have sent it

Another sign that I gave it full effort, I fell asleep for about 15 mins not long after, this used to happen after Dark Horse sessions, almost unstoppable sleep, only ever a nap, but almost like my CNS needs a reset.

PWO - 50g whey and 2 fried cheese sandwiches - proper anabolics.

[alex_uk]

Morning weight 204/205 (scales couldn’t make up their mind) the fried cheese sandwiches and pizza (and chocolate) yesterday moved the needle. Back to some better choices this morning though.

Finally getting to some cardio, LISS, 10 mins rowing and 20 mins jogging.

[alex_uk]

Dropping this here for @T3hPwnisher , I know this would get me there in a heartbeat:

[alex_uk]

@alex_uk

Back to some better choices this morning though

This comment aged badly/lasted just that morning, Indian takeaway for dinner, now 206. Not sorry.

[LoRez]

So now that I’m on the path of something similar as your “V-diet adjacent” diet earlier this year – for similar reasons – is there anything you’d have done differently now that it’s been a couple months to reflect on things?

(I do have MD, with the casein, but hunger is still very much a thing. I can’t imagine what it was like with just whey.)

[alex_uk]

B2

Alt DB curls

@alex_uk

Warm up: 7.5, 10, 12.5kg x 10
Work: 15kg x 13, 6, 6 (25)
Stretch: 60 secs

Wu: 10, 12.5kg x 10
Work: 15kg x 14, 6, 7
Stretch: 60 secs (in 2 x 30 secs, super intense today).

Pain, not elbow pain but hitting the threshold pain, not sure if I could have pushed a little harder here or not, but that pain was intense.

Hammer curls 5 sec neg:

@alex_uk

7.5kg x 16

10kg x 12
Stretch: 60 secs

Weight was spot on tonight.

@alex_uk

60kg x 11 - done with the 5 sec neg & 15 sec

Same - legit couldn’t have done another rep, I increased the elevation to make sure I got absolutely max stretch

Lying leg raise

@alex_uk

Warm up: 30, 50, 60kg x 10
Work: 65kg 7, 2 - err what the heck?!

@alex_uk

Dropped it back after that and had another go
55kg x 15, 10,

Wu: 40, 50, 60kg x 8
Work: 65kg x 12, 6, 5
Stretch: single leg unweighted 1 min e/s

That was better than last time, so is my back (not great but improved), pretty sure the previous performance was back related. Stretch was solid.

SSB with bands:
Wu: 60, 60+ red, 60+ black , 60 + black and red, green, 60kg + green and red x 5
Work: 60kg + green and black x 5
WM 60kg + black x 30
Stretch: 1 min

Absolutely destroyed (and hit my glutes quite a bit, not something I notice on regular squats - something for you to try in the future @jdm135 ?) but I racked the bar, so my head gave up before my legs and my lungs would probably have given before my legs - might be why my head gave up, lack of oxygen (got a stinking cold, not helping) I was really struggling from rep 18 so pleased to have pushed on as much as I did, but not massively pleased compared to my previous squatting.

Still very pleased to have discovered this on Pwns log, definitely a way to get drill the squat, get some overload outside of the danger zone for my back, get the legs smoked and get my heart rate to 200 (guess/joke but it feels like it). Definitely something to work with, huge thanks as always @T3hPwnisher.

[alex_uk]

@LoRez

is there anything you’d have done differently now that it’s been a couple months to reflect on things?

Not a huge amount to be honest, I struggled with hunger but honestly kind of relished it, felt like I was earning my way through and after months of eating to gain the break was welcome.

Definitely keep it to a max of 2-3 weeks, I imagine given that you’re not exactly sporting a gut you’ll be in a decent spot in 3 weeks.

Other advice is evening meals, don’t go too crazy, particularly if it’s not a healthy meal, I did stall a bit because of my ability to really put food away and well “it’s only 1 meal” might work for some I can definitely undo a day of protein fasting with a single meal. If you’re struggling to the point where you’re thinking you won’t make it, just add an extra shake in an additional 200 cals of protein for someone who doesn’t have a lot of fat to lose won’t damage progress (definitely not as much as coming into your evening meal famished and ready to eat and entire family sized lasagna to yourself…)

I’ll also say it was definitely unnecessary for my goals and probably same for you, but I’d still recommend it!

[T3hPwnisher]

So glad to hear those squats worked for you dude! They’re definitely a whole different world.

[jdm135]

I’ll have to dig in my gym and see if they have an SSB. I’ve never used one before!

[alex_uk]

DC A3

@alex_uk

Wu: BW, 10, 15kg x 10 20, 25kg X 5
Work: 30kg x 13, 7, 4
Stretch: 90 sec

Dips 11-15rp:
Wu: bw, 10, 20, 30kg x 5
Work: 40kg x 8, 4, 3 (15)
Stretch: 90 secs

Really made sure pecs got the focus on those dips that 10kg made a big difference as well, despite hitting the top reps I’ll hold it at 40 for another week and really make sure I comfortably destroy 40kg on the next A3, before moving up, nuts how much this particular movement can just keep being loaded.

@alex_uk

Wu: 20, 40kg x 10
Work: 50kg x 10, 4, 2 & F, (16)
Shoulder stretch: 60 secs

BtN press 11-15rp:
Wu: 20, 40kg x 10, 50kg x 5
Work: 55kg x 11, 3, 2 (16)
Stretch: 60 secs

Absolutely delighted to match with 5kg added - my queue to brace abs as well as back helps for sure, but I felt strong today, been a while since I felt that

The last rep was a RPS 10, shaking grinding bar just felt stationary for what felt like 30 seconds, got it but absolutely nothing left.

@alex_uk

Wu: 50, 70, 80kg x 5
Work: 90kg x 7, 3, 1 + F (11)
Tri stretch: 1 min

Narrow FBB bench 11-15rp:
Wu: 50, 70, 80kg x 5
Work: 90kg x 8, 3, 3 (14)
Tri stretch: 1 min

Felt like this would let me down today, my tris were smoked, warm ups felt heavy, but pulled it out of the bag for the main event.

@alex_uk

Wu: 60, 80, 90kg x 10
Work: 100kg x 15, 8, 6
Lat stretch: 40kg dead hang - 1 min

Wu: 60, 80, 90kg x 10
Work: 100kg x 16, 8, 6 (30)
Stretch: 40kg x 1 min

Hitting that 30 felt more like “hitting the reps” rather than owning the weight, will keep it here for next time, if it still feels like that after that I’ll switch it out - although technically the cable machine is at max capacity, I was thinking of rigging some bands to add load without overloading the machine.

Stretch was done with straps, got it to sit right today (after trying it without and realising my grip wasn’t going to hold today, so actually got an extra 30 odd seconds) get what you mean @T3hPwnisher really different feel, stretch out the skeleton I think you said, definitely felt it in more than just my lats.

Deads 4-8 as:
Warm up: 60, 100kg x 4, 120kg x 1

Felt strong and really wanted to deadlift again, my back told me at the top of 120 not to lower it, so I dropped it, annoying because 60 and 100 felt good.

Pendlay rows 4-8ss:
80kg x 5, 8

I really like Pendlays, they seem to be a back friendly row variety for me, I made sure to lower under control, quick search on IM think they’re an ok DC exercise.

Really good session, despite a crappy night’s sleep and low cals for the day (rectifying imminently) back is still being a little bitch, I’ve started doing a bit of stretching for my hammies outside of DC. Think I’ll try TBDL next time and see if that works out.

[T3hPwnisher]

@alex_uk

Felt strong and really wanted to deadlift again, my back told me at the top of 120 not to lower it, so I dropped it, annoying because 60 and 100 felt good.

This is leading me to believe that you may be hinging on the way up and rounding on the way down. It tends to be an issue with many pullers. If you can ever get some video, it might be eye opening.

A traditional Pendlay wouldn’t really be DC friendly BECAUSE it doesn’t have a controlled eccentric, but with your approach you modify it to suit your goals. Jamie Lewis is a testament to how you can build a strong deadlift without deadlifting, relying on Pendlay rows and heavy shrugs/lockout work, so there’s a precedent there.

It might be worth using an elevated pull as well. OR, actually, since I know you say you respond better with deficit pulls, Mike Isratel spoke on Dave Tate’s podcast about how the deficit deadlift is a VERY solid back builder. I’ve thought about doing that myself for one of my next rotations.