I love you, but it’s a cold hard truth that veggies have no place in my cheat meals lol. I promise, many pounds of vegetables have been consumed this week outside of this meal lol
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If that was a cheat/treat meal, then you are totally forgiven. And I know that you’re a veggie star, I just gotta keep you on track! Lol.
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Glad you dug those curls dude! Incline pressing with KBs is also pretty unique. Loving that meal photo. And regarding the comment you left on my side, I’m just gonna say 13N because I imagine you “get it”-you and I are cousins within the same tribe, how cool is that? Hopefully that means you might get over to my neck of the woods sometime. You and I will train until blood comes out of a few orifices and then eat Nebraska beef to fill it back up!
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No kidding? Dude, that is awesome, and also makes me appreciate even more that we both share a political science degree lol. Having some family In north platte and Omaha, I definitely appreciate some Nebraska beef! Would be awesome if I get out that way after this tour, and I’ll definitely take you up on the offer for some train and gain!
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Came down with some type of sickness, feel like hell. No lifting today, catching up on some sleep
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that sucks mate but you have been going pretty hard all year. Have some rest and get better.
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Thanks man. I’ll be fine, pretty sure the cold, sleep, and training all just happened to match up for a weak immune system. Doing alright, but I’ve gone through like 2.5 gallons of water today, crazy thirsty for seemingly no reason other than some cold sweats. Work some overnights starting tomorrow, I’m sure I’ll be feeling back to normal by the time I get to leave work
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Work for today:
Quick workout on the ship at 0930 after standing watch from 2200-0900.
Superset:
Pull-ups: 12, 5, 5, 4
Push-ups: 10, 10, 10, 10
Indoor power intervals;
6 rounds, 2 min run, 9.3 mph
Notes:
- pull-ups felt good, 12 was close to if not a max, which means I probably have 1-2 more in me if I actually had rest
- intervals felt good. Right leg still flaring up when I run, never had my quad hurt like this. Not bad though.
- just doing push-ups to “grease the groove,” 10 push-ups is nothing, but getting familiar with the movement again
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Work for today:
Squats: 45x10, 135x5, 185x3, 225x3, 265x3, 300x3, 340x3+ (8, PR), 265x5, 265x5, 265x5, 265x5
Leg press: 540x12, 540x12, 540x12, 540x12
Back raise (EZ Curl bar on back): 50x12, 50x12, 50x12
Ab wheel: 17, 17, 17
Neck work. Some.
Crying: intermittent throughout workout
Notes:
- 5 hours of sleep since Tuesday morning, I am dead. Sat in my car for 15 minutes outside the gym after getting off work, having been up since 11pm yesterday, contemplating if I should just go home and go to bed or get my lift. Decided I’m working enough I need to fit in lifts while I can, but I was certifiably fuckimg dead walking into this.
- I have no idea how I hit this PR. The body is tired but the mind is stubborn. Rep PR for 340, and was crushing depth on these. Honestly, wasn’t even excited after, just tired and glad I got the worst set of the day done with.
- my squat likes leg press. My quads like leg press. My ego likes leg press. My soul does not like leg press.
- the obvious answer for my back raise woes is to hug a plate to my chest, but the machine I use has these dumb little handles that my arms crash into when I descend when I cross them. Also has a weird rotating hip pad thing that i despise. I didn’t know it was possible to make a bad back raise, but I’ve been proven wrong.
- ya know, my squats becoming “okay.” I’ve always felt my squat was embarrassingly bad, especially compared to my press and deadlift. And even now, I feel like I squat nothing. But, 340x8? I know I’m not turning any heads, but I don’t think that’s entirely weak either. Finally strong enough that I think it’s at least apparent I actually do squat lol.
- time for much sleep.
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Au contraire buddy.
Great job. And the leg press sounds monstrous.
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Absolutely this.
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Work for today:
Plyo hops and skips
Superset:
Chins: 10, 9, 8, 8, 6
Bench: 185x5, 205x5, 225x4, 185x10, 165x12
Db shoulder press: 55x10, 60x10, 65x8, 50x11
Chest support t bar row: 120x12, 120x12, 135x11, 145x8, 120xburnoit
Superset:
Pec Dec: 90x15, 90x15, 90x18
Reverse peck Dec: 70x15, 70x15, 70x19.5
Cable curl: 42.5x15, 42.5x11, 35x11
Conditioning: 5 rounds
2 min air bike
10 barbell ground to overhead: 95lbs
10 side to side box jump
160ft farmers walk:80lb KBs
Time: 26:35
Notes:
- I’m finding a nice sweet spot on my chins form, where my arm is fully locked out each rep but I’m not stopping my shoulder blades all the way, feels both easier and keeps the tension of my lats.
- not happy with bench today. Possibly had a 5th rep, but it would have been very close and I didn’t have a spotter, called it at 4. Backoff sets moved well though.
- felt strong on all my accessory work.
- conditioning was BRUTAL. Seriously, give this a shot. my stations were a few feet away, so I had like 10 seconds to walk from one part to the next, and that was the only break I took. Bike was my “rest.” Ground to overhead was a continuous movement, almost a clean grip snatch. Side to side box jumps are hard to explain, but I kind of straddle the box, and jump alternating which leg is on the box and which is on the ground. Football coach had us do these a lot, feels athletic. Farmers were miserable, I was gassed and grip was shot, so there were a lot of stops after the 2nd round.
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Love the look of that conditioning! A timed event, 2 rep events and a distance event. And then you have a combination of static, forward and lateral movement as well. It’s doing so much more than JUST conditioning: that’s how it SHOULD be.
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Glad you like it, I was pretty pleased myself! I view my running sessions as more performance based, so my WOD-type workouts are generally more GPP focused (which I still think is just a fancy word for being in shape). Throw a little weights, a little cardio, some athletic movements all together, and repeat until you risk tasting breakfast again. Works every time
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@jdm135 @SvenG ya know, I think it just comes down to reference points. My gym is pretty packed with serious lifters, including quite a few guys who both compete and are very open about their gear usage. I see 4+plate squats every time I go on, and a 5 plate squat for reps is common enough to not really draw any attention. By those standards, I am WEAK. But, if I walked into a YMCA? I’d be a monster (or so I imagine.)
The are a few areas where I feel like I stand out as “strong” my deadlift for sure, 405x10 seems strong by most any standard. I normally get a few looks for overhead press, it’s not amazing but it’s definitely more weight than most guys are putting up. And then ironically, pull-ups/chins. I’m not doing anything crazy impressive with them, but it’s pretty rare to see any guy who looks like they weigh more than 170 do bodyweight work at all, so got me to do multiple sets of 8-10 at 215-220 normally draws a little attention
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Just saw a bigger guy doing weighted chin ups today and was thinking “Damn that’s cool”
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Right? Honestly, I’ve always wanted to be great at pull-ups, not in small fact due to reading Brian Alsruhes training log when he still posted on here, and just seeing the insane numbers he could do while still weighing 250+
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Work for today:
High jumps: 5x3
Deadlift: 135x5, 225x3, 315x3, 365x3, 405x3+ (11, PR), 315x5, 315x5, 315x5
Superset:
GHR: 14, 14,
GHR Sit-up: 14, 14,
Leg extensions: 4 sets
Conditioning: Fobbit intervals
5.4mph
53lb kb swings
40lb db ground to overhead
Notes:
- slept 5.5 hours in the since 0500 saturday. Walked into this absolutely dead, feeling like shit, questioning if it was even worth it. So I decided if I was going to the gym feeling like hell, I was going to make it worth it, and try to PR on deads.
- very happy with my top set. I’ve been putting deadlifts heavily on the back burner while focusing on my running and squatting, so I didn’t know if I could even match my PR of 405x10. Evidently all the squatting had helped my deadlift, as I got this to move! You can tell I was tired/sick because I had to pause after 3 reps just to catch my breath, definitely feeling the fatigue.
- the video proves that angles are everything lol, I looked significantly more yoked and trim in the mirror than I do with the below angle. I get the tripods now haha.
- this also speaks to the value of submax work. I haven’t done more than 5 reps on deads in 4 months, and think I’ve only touched over 405 a handful of times in that period, never more than like 420. Wendler is a god. Now if he could just fix my bench…
- there was zero chance of me getting any training benefit from squats after that set, especially going in fatigued. Kept assistance to isolation work. May try throwing in leg extensions more often, read some stuff about them helping keep knees healthy.
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Work for today:
Superset;
Pull-ups: 5, 12.5x5, 27.5x5, 32.5x5 (PR), +22.5,
Press: 130x5, 145x3, 165x1+ (7, PR), 130x8, 130x8, 130x3 (got lightheaded, started to black out), 130x2…. I guess I’m done pressing for today lol.
CGBP: 165x6, 165x6, 165x6, 165x6, 165x6
Nautilus chest support row: 90x5, 90x5, 90x5 (figuring out the machine,) 140x10, 140x10, 140x10
Incline Tate press: 25x15, 25x15, 25x15
Some lat raises and face pulls
Recovery: 10 min stretching, 15 min sauna
Notes:
- I’m on a roll and it feels fantastic. Sore as hell from deads yesterday, upper back is torched enough that I questioned if it would affect my lifts today. If it did, not by much. All time press PR, and heaviest weighted pull-ups I’ve ever done with a normal grip (have done some strong neutral grip before.) the PRs just keep coming, and I’m managing that while still pushing my conditioning hard. Really, the only thing that hasn’t been changing how id like is bodyweight, but I really don’t care at this point. If I can deadlift 405x11 and run 1.5 miles In 11 minutes, I’m fine with my waistline.
- 165x7 was a rough set, last rep definitely had me leaning back a bit to get the rep, but I still got it up with no leg drive, happy enough with that.
- I hit a pretty hard wall after my big set of press. Think just some cumulative fatigue setting in. Good news is, I start some leave today, have 9 days off work. Going for a squat PR Thursday, then flying out to Seattle for the holidays to visit a girl. Rest tomorrow, one big lift, and then a week away from work and the gym to just let my body recover from the last… 4 months really lol. Been a long time since I didn’t feel tired.
- never tried Tate presses before. I like em.
- I may need to start changing my back work. I’m always doing rows after some type of chin/Pullup, and I’m making great progress on those, but my backs just a little shot by the time I get to rows, and I feel like I could use some stronger rows in my life.
- my gyms got a few locations, there’s another nearby that is now closer to my work. Pro: it’s bigger, more equipment, awesome Astro turf strip that will be great for my jumps, and it has a sauna. Cons: evidently a ton of my sailors go there, because I saw a lot of em lol. But they also saw the press PR, and I definitely gained some street cred.
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