Oh hell yeah, cheat code lol
As always youāre killing it in here man. I love seeing all of the PRs
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Work for today: JuggernautAI week 11 day 2:
Spoto press: 185x3, 185x3, 190x3, 195x3, 195x3
Db row: 90x12, 100x12
Db lat raise: 30x10, 30x10
Overhead db ext: 85x12, 85x12
EZ bar curl: 60x12. 60x12
Conditioning: 2000m row: 7:44
Notes:
- spoto press was easy, not supposed to be above a RPE 6 for any of these. All sets felt like a warmup, which I think is the goal.
- db rows felt good, pleased that I can still throw around the 100s without much thought.
- bumping weight in lat raises, 5lb makes a large difference in This lift lol.
- overhead db extension is not loving my elbows. I feel damn strong on this, but the elbow definitely get a little cranky while doing them.
- the row workout was kind of out of left field. Legs were insanely sore from a few days ago, I wanted to flush as much blood and ROM through them as I could. Settled on the row. Seriously, I should use this more. Just a fantastic conditioning tool.
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Recon Ron Pullup week 1 day 2:
6, 5, 5, 4, 3
Notes:
- alright, this isnāt āhardā, but itās a little eye opening how much harder this is when I do it after getting home from the gym lol.
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Work for today:
Pullups:
Session 1: pyramids (10 min)
1, 2, 1, 2, 3, 2, 2, 1, 2, 3, 2, 1, 2, 3, 2, 1, 2 (32)
I need to look at how many reps I did before I go to do moreā¦ I may be too dumb for pyramids
Session 2: conditioning circuit and ladders
Pull-ups: 1,2,3,1,2,3,1,2,3,1,2,3 (24)
Between every set
Kb swing: 53lbx12
Jump rope: 50 jumps
Session 3: straight sets
3, 3, 3, 3 (12)
Daily total: 68
Notes:
- alrighty, change of plans for pull-ups. Was talking to my best friend, marine Corps combat engineer, and my plan for pull-ups came up. He turned me onto https://www.marines.mil/Portals/1/Docs/PullupTrainingGuide.pdf
He knows the major who wrote this, and swears he had amazing results. So, Iām in. 3-5 days per week, 3-5 mini sessions per day, just a ton of submax work and total volume accumulation. Never really attacked pull-ups like this before. Possible with my schedule? No idea. Going to try anyway? Absolutely. Did I do all 3 of these sessions within 2.5 hours this evening? 100%
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For what itās worth, I followed the Recon Ron pull-up program to like the 19th week (I think I repeated a week here and there?) and it worked. I went from struggling mighty hard with 12 reps to doing the first set of week 19 (so 18 reps) without much difficulty. The trouble I had began to run into was keeping it up in the subsequent sets without taking increasingly longer rest periods.
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Work for today: JuggernautAI week 11 day 3
Dead stop Deadlift: 455x2 (PR), 385x2, 385x2, 385x2, 385x2
SSB squat: 250x3, 250x3, 250x3
GHR: 12, 12, 12
GHD sit-up (hands behind head): 12, 12
Leg extension: 130x12, 130x12
Notes:
- hand were raw from all the pull-ups yesterday, were very much not pleased with how deadlifts felt. Still, had a goal of 450x2, then realized that was only 5lbs about from just adding another 25, and knew I had to go for it. Moved fairly well.
- watching the video, I think I need to bring my feet in just a touch.
- I feel Iām a little doubtful of my strength sometimes. As in, 365 felt heavy. 405 was tough. I did a set at 425, and wasnāt confident I could have hit it for 2. I was worried about even breaking 455 off the ground. But I did. Twice. And honestly, there may have been a (very ugly) 3rd rep in there. idk why, but my lower body strength in particular has been exploding, I need to start understanding Iāve got some more in the tank than I did 6 months ago.
- honestly didnāt really care about anything else in this workout, the deadlifts were the focus, and they went well. Everything else was just putting in the work
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That was pretty much my experience when i ran it back in high school. It worked, but was tough to manage. Iām interested in this new plan mainly because it seems like it is very āobsessive,ā which jives with my mentality lol.
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saw the vid on IG. Very nice pulls with more in the tank. Well done
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I saw a hard 4 to 5 reps in you.
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Congratulations on the PR. Good clean lifts.
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Work for today: JuggernautAI powerlifting week 11 day 4
Bench: 215x3, 200x3, 200x3, 200x3, 200x3, 205x3
Chest support incline bench db row: 50x12, 50x12, 50x12
BTN press: 95x12, 95x12, 95x12
Tricep pushdown: 65x12, 72.5x12, 72.5x12
Db curl: 30x10, 30x10, 30x10
Conditioning: 45 min elliptical, 548 cal
Notes:
- did this at 1am. Starting nights shift tomorrow, so thought staying up late to live would help me shift my sleep cycle a bit. Good news, nights is actually much less hours weekly than my normal gig, prolly comes down to only like 60, which will be freaking huge. Only do it once every few weeks, but still pretty pumped about it.
- bench moved decent. Went into this pretty damn tired, worked a long shift beforehand, and stayed up late, so was dragging a bit, actually broke out some pre workout just to try to wake up a bit. Still, the weight moved.
- rest of the lifting felt fine.
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Alrighty, some notes on working out from 0100 to 0300 in a 24 hour gym
- when I walked into the gym there were 3 people total, including myself. Not surprising, given the hour. But man, people who work out in the middle of the night are a special type.
- first guy I saw was in great shape. Tall, big traps, well developed abs, looked like an athlete. I have never in my life seen someone train like him. When I walked in, he had a farmers walk handle loaded up with some weight. Just 1 handle. I noticed he also had a mace. I watched and he picked up the farmers walk handle with his left hand, holding it perpendicularly in front of his body, then grab the mace with his right arm and raise it up like he was about to strike someone. Almost as if he were holding a shield down low and preparing for combat. He then got into a semi-crouched position and walked down the turf strip, before walking backward back the turf strip. He proceeded to do this for 45 minutes. Afterwards, he proceeded to grab 5 lb dumbbells and do approximately 30 sets of every variation of bicep curls Iāve ever heard of. I do not know what this man is training for, but I fear him.
- second guy was a kid, doubt he was older than 20. He kept on looking around nervously at me and Mr mace. I think he was new to the gym and went late because he was intimidated. Scrawny kid, but I doubt he will be for long. He carried a duffel bag with him, and kept on squatting down, kind of hiding blocking from view whatever he was taking out of his bag from anyone else in the gym, then eating or drinking something. His evasive behavior had me curious, so I made a point to look in the mirror to see what the hell he was doing. This kid, between every set, would either take a few bites of an Uncrustables sandwhich, or a few sips from a gallon jug of milk that he had in his duffel bag. I think he didnāt know if food was allowed in the gym lol. He had to go through 4 or 5 uncrustables while he was in the gym, and idk how much milk. Honestly, the milk part amazes me. I love milk. And i could absolutely not drink milk in between sets whole working out lol.
- around 2, a beefy looking dude came in with a very tight fitting āI
MILFSā tshirt, and began to deadlift. Did one rep of 135, 1 rep of 225, 1 of 315, 1 of 405, and then 1 of 495, at which point he unloaded the bar and went home. Grand total time in the gym could not of been more than 13 minutes. I like his style. - about 0230 ish, a group of Very attractive girls, all with full makeup and their hair done, came in and started working out. They all looked in shape, workouts were solid. Couple of em had the same shirt. I didnāt really look at it until one used the bench next to me, and I noticed it was for a āgentlemanās clubā a few blocks away. Guess the localā¦ ahemā¦ dancers, all got off their shift and went to train. I very legitimately sat on the bench and just thought āthis sounds like the start of a 2000s EliteFTS storyā lol.
Ahh, the wonders of late night gyms
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There is so much gold in this early morning gym observation. Appreciate the sharing. The MILFS guy is the best!
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Your writing style is great dude. Had me chuckling at work early this morning.
Also, Iām exaggerating the scope of your story but Iām getting a kick from imagining the dancers of a strip club clocking out and hitting the gym for a hardcore group powerlifting session ala the Westside Barbell night crew.
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Canāt tell if this post makes me very happy or very sad that I lift by myself at home, but I got a big kick out of it regardless!
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Work for today: JuggernautAI week 12 day 1
Squat: 330x3, 330x3, 330x3, 330x3
Pendlay row: 165x10, 165x10
Incline bench: 185x3, 190x3, 195x3, 200x3
Hack squat: 180x10, 180x10, 180x10
Db RDL: 60x11, 60x11
Ab wheel: chainsx12, chainsx12, chainsx12
Notes:
- squats felt hard. Harder than I thought they would. I think I can chalk this one up to sleep. I havenāt been getting enough of it, donāt think Iām as recovered as I would like.
- weights were all moving a little slow. Bodies feeling a little beat up. After this block, going to deload then start fresh with a hypertrophy block. I actually feel like I build all my strength doing sets of 6-10 on lifts, not sure how much I really get out of lower reps. I mean, I learn how to handle heavy weight, but I donāt think I ābuildā as much, itās more just practicing lifting heavy, and my rep strength tanks. Think Iāve used the last 6 weeks of strength blocks to squeeze out most the gains I got from the hypertrophy work, time to go start filling that reshoot again.
- need to really focus on hack squats or leg press on my squat days. I hate these movements, and honestly I go back and forth on whether or not they really help, but I sat down and looked over my history, and everytime I do these seriously my squat explodes, so the proof is there.
- have a super irritating pinching in my neck. Doesnāt effect anything, but it annoys me.
- doing ab wheel with chains still feels badass.
- didnāt sleep well last night, stayed up until 0600 but still woke up around 1000 and couldnāt go back to sleep.
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Loved that gym story mate, I could literally picture each type of person you described and see them g0ing about their odd behaviors. I wonder if there is a mace warrior, 1 rep monster, milk and sarni appreciation or late night dancer forum some where, where one of them is writing about you. LOL
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@throwawayfitness lol I mean, he did hit a 495 deadlift pretty cleanly. Say what you want, itās working for the guy
@unicornsandrainbows lol, MILFs guy gave me a pretty good chuckle, and inspired me to find the same shirt. They make it in pink. I am seriously considering trying to get it and cut it into a crop top to wear for my next workplace outing
@PowPowPunishment thanks man! Glad you appreciate it, I used to write a lot in college so I like to think myself decent at it. And as much as the story would improve if they were all serious powerlifters, it was mainly the lifts you expect. Lots of dumbbell RDL, squats, light lat pulldowns, etc.
@SvenG lol, itās definitely a different experience. Some days, I just want to stick with my garage gym, but having a real gym is nice for all the equipment, plus seeing some serious lifters is always a good reminder that Iāve got some damn work to do!
@simo74 you know, you raise a good point. I should probably go scour all the late night dancer forums I can find, obviously only to see if I got a mention lol
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Love the updates.
Hey if you need a place to grab pullups on thr ship, go down to the RIMRoom near the 1plt entrance. Theres a chill water pipe overhead i must have done hundreds of pullups from over the years.
Good place to hang too. Theyād probably let you in since you seem pretty down to earth.
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