So, it’s kind of a new thing for me. And so far, I love it. Much less technical than a real deadlift, it’s very easy to just grab the weight and lift up lol. Very meathead friendly, and also just destroys the upper back. Really went for it because I have a hard time getting into a good conventional position when I’m heavier, didn’t want to train bad form, but I think I might stick with it for a bit
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You still at it? Been a few days.
Work for today:
Giant set:
Box jump: 3, 3, 3, 3, 3
Squat: 45x5, 135x5, 185x2, 235x5, 255x5, 265x5, 275x5 (Comeback PR), 245x5
Banded Pullup: rbx7 (Comeback PR), 5, 4, 4, 3
Ab wheel: 5, 5, 5, 5, 5
Giant set 2:
Barbell row: 125x8, 125x8, 125x8
Bench: 135x5, 185x2, 200x5, 200x5, 200x5
Kb swing: 53x10, 53x10, 53x10
Band Pull Apart: r15, 15, 15
Giant set 3:
Axle curl: 45x13, 45x13, 45x13
Lat raise: 15x11, 15x11, 15x11
Lunge: 8, 8, 8
Conditioning:
15 min Peloton HIIT class
Notes:
- been into my new job for a few weeks, things are starting to pickup. I thought I would be working 55-60 hours a week, but it looks like I’m going to be closer to 65-80 hours a week, depending on the week. Last few days have been absolutely crazy, only workouts I managed to get in were a quick run and a bike session. So, time to restructure my workouts. Moving to a 3day a week program instead of 4, so I can hit 2 days on the weekends and only need to find 1 day during the week to fit in a lift.
-Really, this means 531 is calling my name. Great program and I love his 3 day a week templates. But, I am having such good success with the neversate program that I don’t want to dump it yet, so I’m gonna bastardize it through to the end. - plan is as follows. Day 1) giant set with 5x5 ramping deadlift, second giant set with 3x5 lighter weight press
day 2) giant set with 3x5 lighter squat, second 5x5 ramping bench
day 3) giant set 3x5 lighter deadlift, second giant set 5x5 ramping press
day 4) giant set with 5x5 ramping squats, second giant set 3x5 lighter bench
So it would be week 1: days 1,2, 3
Week 2: days 4, 1, 2
Week 3: days 3, 4, 1
Etc etc
Ugly? Maybe. Effective? Hopefully.
Okay, today’s workout.
- squats went okay. Happy with the PR, but form was shit. Need to clean that up, just couldn’t get the reps feeling crisp today.
- PR on banded pull-ups. Almost impressive except ya know, they’re banded pull-ups
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Hey brother, thanks for checking in. Life got a little busy this past week, but I’m still chugging along
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Good to hear man . Everything seems to be moving nicely. I think because of your volume for your lifts you are actually ahead of me so I have some catching up to do lol.
What is the new job? This sucks man. I am really glad that even though I work for a large defense company I only work 40 hours a week and get paid overtime if I don’t. I still have kids and other life shit that gets in the way but if I was working 60 to 80 hour weeks like in college I’d be screwed for anything lifting related.LOL.
Edit :what I mean to say is kudos to you for making it work man
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I am also a good 30lbs heavier than you, so it’s all relative. I’d trade my fat for your lifts in a heartbeat haha
As far as work, I’m in the Navy. Commissioned a few years back, just got off my sea tour. Going through some training for the next year or so, thought the workload would be a bit lighter than on the ship but it isn’t looking like it. I’ll make do
Right I remember you were navy. Didn’t know if you could speak to how your role had changes specifically. 1 year of training is a long time jeez. In another life I was army but the longest I was in training was around 6 months for basic/ait/jump school then ranger holdover/selection. 1 year would be too long for me lol.
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Trust me, after a couple weeks, 1 year is too long for me too haha
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Hahaha. Well keep at it bro.
Edit: the lifting not the training. Fuck the training lol.
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What sort of ship were you on? I was on Carriers, back in 80’s/90’s.
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Destroyer. Heading to a carrier next
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Work for today:
20 min Peloton class
318 calories burned
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Work for today:
Giant set 1:
Bench jump: 3, 3, 3, 3, 3
Trap bar deadlift: 150x5, 240x3, 330x2, 380x1, 400x5, 425x5, 450x5 (Comeback PR), 455x5 (Bigger PR), 440x5
Banded chins: rbx7 (Comeback PR), 5, 4, 3, 2
Ab wheel: 5, 5, 5, 5, 5
Giant set 2:
Banded Pullup: rbx2, 3, 3,
Press: 45x10, 95x3, 125x5, 125x5, 125x5
Rear delt fly: 15x8, 15x8, 15x8
Giant set 3:
Lat raise: 15x12
Band pushdown: rbx15
Z curl: 15x4, called the workout
Notes;
- mixed bag of a workout today. Some highs, some lows
- let’s start with high. Deadlifts went well. Added 10 lbs to my PR set from last time, and may have had another 5lbs or so in me. What’s equally impressive to me is how much my average working weight has gone up. Every set is heavier than the corresponding set last time. Good.
- chins after deadlifts are kinda tough. If it was a hard deadlift set, I’m dizzy as hell after, and sweaty like crazy, so I’m trying to rechalk my hands while regaining balance as I walk to the Pullup bar. Definitely started to affect performance on the later sets, but I still hit a PR On the first set, so that’s good enough for me.
- now bad part. I did something to my right shoulder/trap that just hurts like hell. Felt a bit weird after deadlifts last week, but not bad. Really felt a strain during my 450 set today, and then felt a very sharp pain during the 455 set. Stayed with me through the workout, definitely did not feel good on presses. Kept the weight a little lighter and was able to still push pretty good, but it didn’t feel good. Hurt like hell on the lat raises and then had a pretty stabbing pain with the curls, which is when I just called the workout.
- that was about 2 hours ago. Shoulder still feels tight, like it doesn’t want to relax. Little bit of blood pooling right above my right clavicle. Not really sure what’s up with that… so hopefully it feels better in the morning
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Hope the shoulder comes good mate. Get some ice on it.
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As you were describing it, it sounded like a tear, then the blood/bruising emerging.
Keep an eye on that. If it gets like ugly big or starts to burn like fire get help.
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Pain didn’t go away. Hurts like a mother still. Feels fine to pressure, but if someone pulls down on my right arm I am down for the count. Also, I didn’t realize it until halfway through the day when I looked in a mirror, but my shoulders are in a really weird spot, right trap is almost permanently locked up. I can still move it fine, and I don’t even think I have strength loss, it just hurts.
Well, life’s busy, and I don’t really have time to be hurt so… gonna keep moving
that is odd! could you have dislocated it and it popped back in ?? I would be going to see a physio for that.
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I really don’t think so. I suppose it’s possible, but it was a pretty consistent pain while lifting, which doesn’t jive with how it felt when I dislocated my other shoulder wrestling in HS. Wife’s mom is a nurse, she FaceTimed me and thinks I may have detached/torn part of my trap. Idk, I’m just surprised I can still move/lift if I actually really hurt it. Regardless, work won’t allow me any time off for a few days anyway, so it will probably be Monday at the earliest that I get anything checked out.
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damn hope it is nothing too serious
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