Just wanted to say thank you @QuadQueen for taking the time to write this out. I’m in a similar situation as Atlas and this was very helpful. You are a real asset to this community.
3 Likes
30Jun25:
Agile:
PVC dislocations
Cat cow
Lunge stretch
Pigeon stretch
Ankle to wall
Weighted squat hold
Powerful:
Hang power snatch: 100x3, 100x3, 100x3, 100x3, 100x3, 100x3
Strong:
High bar squat: 45x5, 135x5, 185x4
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Built:
RDL: 210x11, 210x10
KB walking lunge: 35sx9, 35sx7
Conditioned.
GPP work: 20 minute AMRAP
10 53 kb swings
10 45deg back raise
10 70lb cable crunch:
50 jump rope:
Finished either 8.5 or 9.5 rounds, lost count
Notes:
- Hang power snatches feeling good. Could definitely string 10 reps together if I needed. Big focus on just being snappy with it
- Alright, a note on squats. For the longest time, squats felt awful, until I gradually figured out low bar, and made some real progress. Best PR is 435 about a month back. So that’s good, and I’m happy with how my squats have progressed. So naturally, I’m about to fuck with things.
- Been looking a lot into different S&C coaches. Lots of college football and rugby guys, some wrestlers. Combining that info with a lot of the CrossFit athletes, with some other fitness influencers, and I’ve noticed a trend. No one squats low bar. Sure, powerlifters do low bar. Strongman’s a mixed bag, some do some don’t. But not CrossFit, no “functional fitness,” no college program I’ve found, nada. And to be honest, it makes sense. Do a high bar squat, and a low bar one. The high bar definitely just “feels” athletic, while low bar seems like the kind of strength I’d use to pick up a refrigerator lol.
- Also, I do want to get better at the Olympic lifts. Which honestly, just means the clean. I’d happily only ever clean, I just don’t have the damn ability to front rack, so doing some snatches until my mobility catches up. But on that note, low bar squat doesn’t do a lot for my Olympic lifts.
- I’m also just personally impressed more by a crisp high bar. I’m not sure if that’s a valid reason, but I’m a working class guy lifting weights in his garage, so I can use whatever reason I damn please lol. Not saying that low bar isn’t impressive, but IMO, a crisp clean 405 single hi bar seems like a cooler lift than a 495 grinding low bar squat, weight difference be damned. One just “feels” more like a squat, vice just hinging with a weight on my back.
- So, I’m going back to hi bar. Not saying I will never use low bar again, but it will be a more sparing thing. Maybe if I sign up for a powerlifting meet, I’d run low bar for 8 weeks or so to peak for the meet, but my bread and potatoes is going to be hi bar.
- I’m not forgetting that I absolutely suck at hi bar lol. My leverages definitely favor low bar, and my mobility has never been good enough to compensate. BUT, for the last 3 weeks I’ve been doing about 30-45 minutes of mobility work every evening, and I’m beginning to feel the effects. Feeling looser, I think I can do something here.
- Now, this weights still light as hell. I did hit 385 hi bar a few months ago… kind of. Really, I did a low bar squat with the bar in a hi position, which is hi bar in name only. Still, it shows I can move a bit of weight in this position if I grind it. The point here is NOT TO DO THAT.
- 10x3 has always worked great for me on skill acquisition, so I’m keeping that up. Smooth, easy reps, focus on making my form as pretty as I can. Add 5-10lbs per week for the next 2 months or so, not rushing to add weight, just keeping things pretty. My goal is just to ingrain a clean high squat pattern while I keep adding weight.
- Short term goal, I’d like to race to a 405 hi bar. That is, upright, knees forward, ATG squat. While I’m not expecting that in a few weeks or anything, I do feel like accomplishable in a 4-5 month or so time frame. I’m comfortable with 405 on my back, this is just changing up how I lift it.
- Once I hit that? Next goal will be a 405 front squat. Firm believer front squats are the superior athlete squat, and I freaking suck at em. Not even going to try touching them until a few more months of dedicated mobility and hi bar work, but then may work those into the rotation.
- Also mildly toying with the idea of ditching deadlifts in favor of trap bar deads, and then doing front squats after deads…. But that’s a thought for down the road lol.
- RDLs felt good. Toeing the fine line between “deep stretch” and “move weight” on these. Definitely still focusing on the stretch, but moving weight as much as possible each session without losing that deep slow stretch.
- Purposely did odd numbers on lunges because of a rant from @T3hPwnisher that always makes me chuckle.
A note on my “GPP work”
- I like to do these little “GPP” workouts at the end of lower body days. I think you could call them “WODs” or also “work capacity training.” I look at a lot of cardio modalities, and it’s very straightforward aerobic system work. Train zone 2 for blood flow, longer intervals for VO2 max, sprints for anaerobic. And don’t get me wrong, all of that works, and I do it. BUT, I have always found, personally, that doing those things gets me very good at… well, those things. Being good at running makes me good at running. But it doesn’t necessarily mean I can just MOVE myself for extended periods. I think there’s a facet of training the muscles and the body to work in conjunction in a more sustained effort. Now, this isn’t dedicated cardio work. I’m not running between stations, I’m doing each rep under control, I’m not trying to go fast. I’m just continually working for 20 minutes without stopping, using exercises that require little form but are easy to exert medium effort on. In my head, this is the kind of conditioning that pays dividends when you are just living life. Be that going on a hike, walking around Disney, doing yardwork, playing with children, whatever. It’s continual movement that isn’t just the repetition of a singular movement like going on a jog or a row.
- I also think a VASTLY overrated facet of this occurs when people look at athletes for examples. I was talking to a coworker about this today actually, we both mentioned how amazing we felt when we wrestled, and I brought up this point. He said “well, I didn’t really do anything like that when I was wrestling. Just lifted weights and ran”. And to be fair, I didn’t either, but you know what we both did do? We WRESTLED! Sure, we didn’t do a 20 minute little GPP session after hitting the weights, but hell we were hitting weights after 2 hours of rolling on the mats. You don’t NEED GPP work if you are spending multiple hours 5-6 days a week wrestling, or playing football, or rugby, or “insert other sport here.” You are getting movement enough from your sport. But these days, I don’t wrestle. You know what I do for 2-3 hours before I lift? I sit at my desk at work checking emails and writing reports. My activity OUTSIDE of strictly training lacks that high level baseline of full body diverse movement, which is why I put it INTO my training. Now say I took up BJJ three nights a week? Well then I’d probably cut this work and just focus on more traditional cardio training, because that’s “movement under exertion” is just covered via my sport.
- Anyway, this is my rant for the day.
Update on the nutrition front. @QuadQueen
It’s been 4 days without starches. Not without carbs, my total carb intake has not changed. I’m just getting them all via berries, oranges, avocado, and green vegetables. Oh and carrots. Which I guess you could also just call vegetable oranges. Anyway. Remember being stuck at 237? Well went from 237.4 to 233.2 in those 4 days, and my waist is notable trimmer. Obviously I didn’t burn 4 lbs of fat in 4 days (if only…) but i think it does show that my body is holding significantly less bloating with the change in carb source, so that’s neat
Also, random pic from a video I took of my squats today, because my outfit was unintentionally both color coordinated and all the Vibes
11 Likes
Just looking at the photo of you squatting and reading this:
My immediate thoughts were you may need to look at changing a few things to get to a true high bar squat, particularly with foot placement and stance width. If you have access to an Olympic lifting gym it may be worth seeing if you can get a session with a coach and learn a new set up.
1 Like
Totally agreed. May not be able to tell, but that stance is a good 3-4 inches wider than my usual low bar, with my femurs I just pitch way the hell forward doing high bar that close of stance. I was playing around with stance a ton and video taping to see how it looked, but VERY much a work in progress. That’s a good idea about the Olympic lifting gym
1 Like
01Jul25:
Agile:
PVC dislocations
PVC nunchuck
Bench t spine mobilization
Lunge stretch
Weighted squat hold
Powerful:
15 yards each:
Dual leg short jumps
Left leg short jump
Left leg bounding
Right leg short jump
Right leg bounding
3x3 standing broad jump
Strong:
Bench: 210x6, 210x6, 210x6, 210x6
Built:
30 Db Inc bench: 70x10, 70x10
Db row: 115x13, 115x11
Superset
Lat pulldown: 130x10, 130x10, 130x10, 130x10
Pec fly: 25x12, 25x12, 25x12, 25x12
Tricep pushdown: 70x13, 70x11
Conditioned:
Rower sprints: 30 seconds on, 90 seconds easy, 5 rounds
Notes:
- bench moved well. Felt heavy, but manageable, good weight to end the 4x6 cycle on
- Accessories moved well
- Conditioning kicked my ass. 20 second sprints on a tower? Fine. But damn those last 10 seconds take it out of you. Seriously, if you’ve never done it before, you should. Not a “hard” 30 seconds on the interval that you can do again 90 seconds later. I mean 30 seconds of everything you’ve got. I’m freaking beat after the first round lol. Also noted that every subsequent round, my speed was just a little bit less despite effort being pretty constant, which showed good things IMO for output
@simo74 I found a dedicated OLy weightlifting gym about 25 minutes from my place. They have a 3 month, 2x a week intro to Olympic lifting course that I shot off an email asking about. Looks like a legit place, and gonna try to work out a deal where I can be like “i just wanna hi bar, front squat, and clean, can ya teach me that?” Will keep ya updated
10 Likes
Can I ask what it’s called? I know a lotttt of the people in that local scene.
1 Like
Oh dude I should of just asked you for recs lol
BAM weightlifting
2 Likes
Yeah they’re good, I know people who have trained there and I’ve seen their team at meets, etc
1 Like
I really hope this works out for you, excited to see what happens
1 Like
03Jul25:
Agile:
10 minutes on the clock, rotate hip, T spine, ankle, and shoulder stretches
Powerful:
Clean Complexes: Hang high pull, hang power clean+ front squat, hang squat clean, front squat
65, 65, 75, 75, 85, 85, 95, 95, 105, 115, 125, 135
Strong:
Beltless Clean grip taint to ground Front squat: 135x3, 145x3, 155x3, 165x3, 175x3,
185x3, 185x3, 185x3
Press: 145x6, 145x6, 145x6,
Built:
Lat pulldown: 170x13, 170x10
GHD: 10, 10
Ab wheel: 15, 15
Dips: 3, 3, 3, 3, 3, 3, 3, 3
Conditioned:
Zone 2: 2 hours of mowing the lawn+ various yardwork while wearing 50lb ruck.
Notes.
-
following a complex that I saw from Glenn Pendlay for teaching the clean. Spent a long time just messing around in the gym, learning the movement. Still not good, but better than last time.
-
No knee sleeves today. Just doing an insane amount of warmup sets because I’m not entirely comfortable on form or mobility. Honestly helped a ton, I was so loose by the time I got to any serious weight that I actually held an almost decent front rack, and my hips were opening well at the bottom. 185x3 isn’t a big weight for me, but it’s heavier than I’d usually go without a belt or sleeves, and I’m just smoothing out that groove.
-
Press moved well. Felt super odd initially after the front rack, my wrists didn’t want to be straight anymore lol.
-
Happy with accessories
-
Just don’t a set of dips in between all the other bodybuilding work. Going slow, and trying to stretch my shoulder at the bottom. If I push dips, my shoulder gets cranky, but I’m hoping with all the mobility I’m doing that I can start sneaking some in before the shoulder notices haha
-
I’ve been HOUNDING every strength and conditioning coach I can find to pick apart their programs. Honestly, it’s been fun. I think the style im trying to shift towards is most closely aligned with a football or rugby S&C program, with slightly less influence on sprints and a bit more on endurance, but still very close.
-
On that note, looking at different S&C coaches, I think it’s best to look at the college ones. High school is cool, but most intermediate guys are well past that level. Professional? Almost doesn’t feel applicable. A lot of the athletes being coached at just freaks, and it seems like it’s just as common for them to be insane in spite of the training as it is to be from it. Mid tier college teams? That’s a good athlete looking to become great, I feel like those S&C coaches tend to give the best actual advice
8 Likes
Very technical, think I saw this exercise in a textbook
2 Likes
lol, I forget where I heard the term, but it was definitely in my head as I chased depth
1 Like
think I saw it in a centerfold
3 Likes
05Jul25:
Agile:
Front track stretch
Dead hang
Dead bug
Butterfly
Powerful:
Power cleans: 135x2, 135x2, 135x2, 135x2, 135x2, 135x2, 155x1, 175x1, 175x1
Strong:
Low handle trap bar deadlift: 165x3, 255x4, 345x3,
395x5
395x5,
395x5 + 12 second hold at the top
CGBP: 45x10, 135x5, 155x4, 175x3
195x6, 195x6, 195x6,
Built: skipped
Conditioned: nothing specific but I’m going to be getting probably 20k steps walking around DC monuments, so should be good lol.
Notes:
- hit this workout fasted in the AM, after about 4 hours of sleep due to a sick pup and visiting family. Broke out the pre workout for this one lol.
- cleans felt good. Definitely controlling the lift even at 175, form is tightening up. Chasing form and power over weight on these, really don’t want to ingrain bad habits that I have to unlearn.
- I’m ditching straight bar deadlifts. Not forever, but going to run the trap bar as a bit of an experiment. With hitting OLY stuff 3x a week, and regular RDLs on squat day, I think I could do with a little less hinge emphasis on my deadlift day. I really do dig the trap bar for a “brute strength” lift. There’s no form cues on this thing, I’ve never seen people trying to hack it with perfect leverages. Just hoisting heavy damn weight lol.
- Wearing squat shoes on the trap bar, because I’m just tired of changing shoes mid workout. If it’s a bit harder, that’s fine.
- Changing my split a little. Was doing upper lower, hitting mon, tue, thur, Fri. Going to upper, lower, full, full, hitting Mon, Tue, Thur, Sat.
- Cut this workout short due to the family visiting. They all woke up so had to go make breakfast for everyone.
10 Likes
07Jul25
Agile:
Butterfly
Lunge stretch
Dead hang
PVC dislocation
Single leg hamstring
Bench t spine
Powerful:
Hang Power Snatch: 105x3, 105x3, 105x3, 105x3, 115x1, 125x1
Strong:
Hi bar squat: 230x3, 230x3, 230x3, 230x3, 230x3, 230x3, 230x3, 230x3, 230x3, 230x3
Built:
RDL: 215x12, 215x10
Ab wheel: 10, 10, 10
Notes:
- rushing this workout. Had a networking thing this evening, just early enough to make the schedule a bit tight.
10 Likes
09Jul25
Agile:
Dead hang
Butterfly
Cat cows
Copenhagen plank
Hollywoods
Powerful:
Depth drop and rebound: 3 sets
Med ball slams: 3x3
Thunderstorm prevented doing the skips I had planned
Strong:
Bench: 45x10, 135x5, 155x5, 185x3
200x5
200x5
200x5
200x5
200x5
10 BPA between sets
Pendlay Row:
155x5, 155x5, 155x5, 155x10
Built:
DB pec fly; 30x15, 30x13
Lat pulldown: 170x14, 170x12
Tricep overhead ext: 60x19, 60x18
Conditioned:
400m intervals, 2 min rest
10 mph
10 mph
10 mph
10.5 mph (my hamstrings made themselves very aware that they hadn’t been properly stretched lol)
Notes:
- bench moving pretty well today
- Onto my second cycle in this programming deal, so 5s now. Switching up accessories a bit, just to keep things fresh.
- I know I keep saying it’s hotter than hell in my gym. Because it is. And in a nice example, when I went out today some of my resistance bands had literally melted together. May have to retire them, I could peel them apart but it kind of stripped them into thin and thick sections of either band lol.
- Measured my arms, flexed and cold hitting 18 inches. I think that may be part of my issue hitting a clean front rack. Think I may stop training biceps for a while and see if that helps. (By which I mean stop my 3 sets of curls a week lol)
- Went a bit faster on the 400s today, actually by accident. Hit the 10 instead of the 9 for speed on the first one, was wondering why I felt so slow, then I noticed I was hauling ass. I never want to slow down on these, so I just maintained it, brutal.
Random life updates:
- my wife likes me with longer hair. I used to just get a buzz cut and then let it go until I got out of regs, then repeat. Well, moving from that. My hair is as long as I can possible justify in uniform. Looks good, very professional side part, but i definitely have to gel my hair every morning to keep it in regs. I also have a curl that keeps falling into my forehead that my wife calls my “Superman lock” lol.
- I also have a mustache now. My wife’s been away for work for a month now, and I started growing it when she left just to kind of mess with her when we FaceTime. Unfortunately for everyone involved, it turns out I can actually grow a pretty full stache, and it’s kind of growing on me lol. The wife may attack me with a pair of clippers when she gets home, but it stays until then.
- Went to an event the other night, in a nice button down and khakis with my well parted hair and my freshly combed mustache, and thought to myself when I looked in the mirror “damn, some of my sailors from 7 months ago may legitimately not recognize me” haha.
- Went to an event cohosted by the Explorers Club the other day. Had a blast, and the people seemed awesome. Talked to a few folks about membership, got a big application packet emailed to me today, so think I’m going to look into that. Would love to try and tag along to some type of scientific expedition, always been an interest of mine.
- Found a place 10 minutes from my house that gives flying lessons. Planning to surprise my wife with a private lesson for both of us…. Mainly because I know she would say no if I just said I wanted to take flying lessons, but if I frame it as a romantic date, there’s a chance I can sell this haha.
- I have no idea what I want to study in grad school, but I’ve been looking into tons of programs. Less of a “idk what I want to do” and more of a “damn I could do so many cool things, how do I pick just one?” So a good problem to have.
- I have narrowed down my schools to either Georgetown or John Hopkins, just due to proximity and programs. Small, small chance of Oxford, would be a great opportunity but realistically idk how to make it work with the Mrs career. So more likely one of the other two.
- I DID find out that, technically, even as a masters student I could try out for the Rugby team at either GT or Hopkins. which, seeing as I’m 28, likely starting grad school at 30, would be super fun for me. Old dude on the team lol. I wasn’t half bad playing for usna, wouldn’t mind seeing if I still had it.
- Sitting at 231, the cuts going slow but well.
- On that note, anyone tried barbell apparel clothes? I saw someone say you can swap them for a different size if you drop weight, which would actually be convenient as hell for me given my limited wardrobe currently. Don’t wanna buy nice if it won’t fit in 6 months, but would definitely go ahead if I could just swap that XL for a L
- Reading history books always makes me want to smoke cigars and drink unhealthy amounts of hard liquor. I’m doing neither, but the urge is there lol.
- Trying to schedule a scuba trip for the Mrs and I when she gets back end of August. She’s never been, I’ve done a handful of trips but still need to get my PADI, so want to try and knock that out.
- …. I really need my wife to come home. I make way too many damn plans when left to my own devices.
12 Likes
Coward!
Bro!
The first three bullet points need a photo.
Do it.
Looks like everything here is going amazingly, well done!
1 Like
Careful, it only takes one flight. Then your wallet will be: +Pilot Cert, -$20k.
10Jul25:
Agile:
Dead hang
Nunchucks
PVC dislocations
Bench t spine
Squat holds
Butterfly
Powerful:
Clean complex: hang pull, hang clean+ FS, hang squat clean, front squat
45, 65, 85, 95, 95, 95, 95, 95, 115, 125, 125, 135
Strong:
Raw Front squat: 135x3, 155x3, 175x3
195x3, 195x3, 195x3
Alternating:
Press: 140x5, 140x5, 140x5, 140x5, 140x5,
NG Chin-up: 3, 3, 3, 3, 3, 4
Built:
GHD: 13, 12,
Ab Wheel: 15, 14
Face pull: 60x15, 60x13
Dips: 4, 4, 4, 4, 4, 4, 4
Conditioned:
20 min Fobbit intervals
5.3 mph
20 44lb kb swings
20 slant board air squats
Notes:
- I have zero ability to cycle cleans. Getting better at coming close to a front rack, but going back to holding it? No shot.
- Got some new lifting shoes after using my old adipowers for 4.5 years. Picked up some Tyrs, that wide toe box does feel awesome
- Big saying front squats feel good, but definitely a little less awful than usual lol.
- Going to be VERY delicate reintroducing chins. Last bought of elbow pain had me hurting for damn near a year before it cleared up. Easing into this. Still, having literally not done a single chin in… idk how long, I was very pleasantly surprised that my strength here feels good as ever. No struggle at all, which is a given for submax, but I mean these really felt smooth and pain free. Expect to be adding reps or weight very soon, just making sure the elbow plays along this time.
- Random thought of mine. Chins > pulldowns for strength, but chins < Pulldowns for hypertrophy. No, I don’t have anything to back this up, but the vibe checks out
- Need to start actually doing warmup sets for press. Just went in after front squats, first set was at working weight. Feels like ass until like the 3rd set. Even just a set or two with the bar would probably be better
- Still sneaking in dips between other accessory sets
- I really do like Fobbit intervals, should do those more often.
- I know I’ve only been playing around with OLY stuff for like 3 weeks, but damn, there’s already a noticeable change in my physique. Clearly defined ledge between traps and shoulders, and the whole upper back/ shoulder girdle just looks thicker
- Overall, I’m feeling really good right now. Change in diet has me feeling a lot less bloated, even with same macros. Conditioning feels good. I feel more limber than I have in a long time, and I’m getting that “spring” back in my step. This is 100% what my goal was when I changed up training, and I’m pumped that I’m moving in the right direction so soon.
@alex_uk I cannot in good conscience take and post a selfie lol, but next time I have a photo of me I’ll throw it up. For the record, my 18in arms are somewhat deceptive. I think it’s a lot of tricep and brachialis, combined with carrying a bit of fat in the arms. I don’t have the “fatceps” lol, but no veins either, and a pretty small bicep peak. So they are pretty large, but not exactly bodybuilder aesthetics.
Funny note about the cigars. I do enjoy a cigar now and then… but realistically, now and then means I go through MAYBE 2-3 cigars a year. Sometimes less lol. More of a special occasion with certain friends kind of deal. But, my mother saw a picture of me smoking a cigar one time, and had proceeded to buy me cigars for my bday and Xmas every year for the past 7 or so years. Few months ago she was visiting and found my humidor, just absolutely overflowing with multi year old cigars she had gotten me lol. In my defense, you’d imagine my mother would be glad I WASNT smoking lol.
Haha, oh this seems very true. And part of the issue is, I have no clue what I would do with it. I do a terrible job of having casual hobbies. Take motorcycles for example. I have my triumph, and I like it. But I’m seriously considering selling it, because whenever I ride it, I think that what I’d REALLY like to be doing is racing, probably a scramble race. My wife put a hard veto on that (I have totaled 3 bikes, so I see her point.) Or this scuba stuff. I don’t want to just take trips, I’d love to get deep dive certified and try to do volunteer search and rescue or something like that. In my mind, if I like a hobby, I should go all in on it…. Which would be a small problem for a pilots license, because where the hell would that lead? Any answer other than “fly for a few hours every couple months” starts becoming very expensive very quickly….
12 Likes
I feel this. After spending $60k on private, instrument, commercial and then my flight instructor certs, thinking I wanted to fly for a career. I too, can’t have casual hobbies. Then I instructed for over a year, so I was technically getting paid to fly.
Then a few things occurred in the space of a couple months. I wrapped up with all my students, two new ones fell through, I was ghosted by a flight tour company I had met with 5 times, even though I was “top of the hire list”. I also went on two of the longest flights, and both were… Boring. They made me realize flying professionally is barely more than drivoa bus with a better view. Bad schedule, worse pay, high risk, etc..
All this to say, I haven’t flown in six months because I have a bad taste in my mouth for it, and it’s $200/hr+ to rent a plane… For what?
1 Like