I didn’t even know what it was, so I just googled “lying dicks.” Not my smartest move
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Pretty sure they are getting built in South Australia. That’s only an hour or so away by plane.
A trip down here sounds like a good idea. I assume you don’t get to have holidays from the Navy.
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Theoretically, I actually get 30 days of leave a year.
In practice, closer to 12 or so, with a whole lot of time banked up. You end up losing some of the days, but some you get to keep and they will buy them back when you get out. Not as good as getting the time off IMO, but it’s something
Work for today:
Squats: 6x1x245 (30 seconds rest)
Deadlift:
355x3
6x4x315, 60 seconds rest
Gittleson Shrug: 3x75x10
Superset:
Pendlay row: 135x5, 155x5, 185x5, 185x5
Straight arm lat pulldown: 25x12, 35x12, 50x12, 50x12
Neutral grip chins: 6x3, 45 seconds rest
Farmers walk:
2x90 feet, 135lbs per hand
Notes:
- squats were different than I’ve ever programmed. Bryant places a huge emphasis on CAT, so I try to follow that. Exploding out of the whole, was able to get the bar to get (slightly) airborne at the top of every rep, which was definitely my goal lol. Also no knee sleeves because it’s a light weight.
- deads felt fast, the 60 sec rest period is kind of awesome. Not a lot of time to think, so you enter a bit of autopilot.
- on the note of rest periods, Bryant seems to be a fan of longer rest for your heavy stuff, and then just super, super short rest for all the rest. Which I like, keeps things moving along nicely,
- chins weren’t difficult, but definitely harder after all the previous work than they would be fresh.
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Not to take away from anything else, but that’s a respectable farmers walk.
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Thanks man! I’m pretty decent at farmers walks, which I actually credit to working on a farm growing up lol. I was doing these slow and controlled, weight was based on the program guidance, but I think my PR about 6 months ago was about 230 per hand for 90 feet. Granted, I was basically falling forward the entire time!
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Work for today:
Bench: 195x3, 210x3
165x6, 165x6, 165x6, 165x6, 165x6+ (14)
Superset:
Dead bench; 205x1, 205x1, 205x1
Chins: +25x5, +35x5 (PR), +15
Superset:
Db Inc fly: 25x14, 25x14, 25x14
Goronda Perfect Curl: 55x10, 65x8, 70x6
Tricep ladder: 100 reps
(Didn’t notice my bike was blocking the camera, whoops)
Notes:
- weighted chins a bit new to me, normally do pull-ups instead. Hit a PR today, shown above. Last rep was definitely a grinder, I was fighting hard to finish at the top.
- bench feeling strong.
- moved the pins up one inch on dead bench, was a good move. Had em a little too low, couldn’t fully set my back into the pad. Feel significantly stronger this way, should do more weight next time.
- tricep ladder remains brutal.
Remember a few posts back where I said I purposely wasn’t looking forward in my programming? Yeah well, ignore that lol. Looked ahead, and I’m glad I did. Program looks to be a regular linear periodization with some Bryant stuff thrown in. BUT, it is aggressive. As in, by the end of the program, I am programmed to do over 100% of my maxes i input. These were true max, not training max.
I dig this program. I want to complete it. And the only way I’m gonna be able to is if I get stronger… which kind of is the point of the damn program lol. But also, it means this is not the time to cut. I’ve spent the past 4 months or so getting my conditioning in a very good spot, so that’s getting out more into a “maintenance” category, and I am eating to grow. It’s going to be a long time until I have this much time without being interrupted by my ship, I’m looking to push some damn weight. I’ll eat rabbit food and get my cardio up again when I’m back at sea.
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Nice ROM on the chin ups. Well done
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Work for today:
Squat: 300x5, 300x5, 300x5, 300x5, 300x5
Front squat: 210x2, 210x2, 210x2, 210x2, 210x2, 210x2
Walking lunge: 2x20 yards x 80lb
Single leg hamstring curl: 85x5, 90x5, 95x5
Leg extension: 55x30, 60x30, 65x30
Clam shells: 3x12
Front squat static hold: 2x300x15 seconds
Recovery: 15 minute sauna
Notes:
- I truthfully expected squats to be harder than they were. I’ve hit 315x12, 325x10, but still in my head, anything above 300 is heavy.
- these low rep leg curls feel odd, but damn do they else crank my hamstrings.
- high rep leg extensions on the other hand just suck. Wonder if they might help with my knee pain, heard people recommend them before for patella tendon rehab
- are front squat static holds terrible? Yes. But are they worse because I have to reload a barbell? Infinitely.
- my gym location installed a sauna. I have no idea if it helps gains, but god it feels good
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Thanks! I get targeted ROM for some lifts, but in my mind for chins and pull-ups, it’s gotta be all the way for it to count lol
Work for today:
Press: 145x2, 145x2, 145x2, 145x2, 145x2, 145x2, 145x2, 145x2+ (10)
Superset:
Sir Charles lat raise: 15x12, 15x12, 15x12
Db bench: 65x8, 75x8, 90x8 (huge PR)
Cable rear delt fly: 15x12, 15x12, 15x12
Superset:
Lying dicks press: 75x12, 85x12, 85x12, 90x12
Push-ups: 31, 20, 14,
Notes:
- slept terrible last night, woke up half a dozen times. I’m extremely congested and snotty, but it’s clearing up, I feel like my body is just finally kicking the phlegm from Covid.
- press moved well, happy to get 145x10 after the reps previous. I dig the rep scheme Bryant had going on here, it’s fun to rush sets like this. Entire press workout from start to finish was like 10 minutes.
- huge DB bench PR. Was supposed to ramp up sets of 8. 75 felt good, so decided to shoot for 80, but some guy was using the 80s…. And the 85s…. So I said screw it and just went for it lol. Definitely RPE 10 with some pretty ugly reps in there, but it moved.
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Work for today:
Squat: 6x1x245, 30 sec rest
Deadlift: 375x3
6x4x315
Gettleson Shrug: 3x95x12
Pendlay row: 155x5, 170x5, 185x5, 185x5
Straight arm lat pulldown: 40x12, 55x12, 55x12, 55x12
Neutral grip chin: 3, 3, 3, 3, 3, 2
Farmers walk: 2x145lb per hand x 90 feet
Notes;
- squats and deads both flew today.
- was really able to get strong sets with my shrugs, rows, and pulldowns. Back was smoked
- due to the above back being smoked, I legitimately could not complete my 6x3 chins, which is amazing because that’s normally just nothing for me, but it sure is a challenge at the end of all this.
- farmers moved well.
Had family in town over the weekend, haven’t seen them in well over a year. Lots of eating, drinking, and late nights, and not a moment of regret. Still, the bloat was real today, ready to clean up the diet a bit.
Found an apartment to move into. Ton cheaper, which is exciting but I’m boring, so really it just means I’m increasing my auto contribution to my investments. Responsible? Sure. Sexy? No.
The apartment is very nice though, will be a lot less work for me to take care of, and is 2 blocks away from both my gym and grocery store, so that’s amazingly convenient.
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Fiscal responsibility is hot as, wish my wife had it 
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I like that just because you said:
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Work for today:
Bench: 200x3, 215x3
170x6, 170x6, 170x6, 170x6, 170x14
Superset:
Dead bench: 215x1, 225x1, 235x1
Chins: +20x5, +30x5, +20x5
Superset:
Incline db fly: 25x15, 25x15, 25x15
Gironda perfect curl: 55x12, 65x9, 80x6
Tricep ladder: 100 reps
Notes:
- bench feeling strong. I swear, my bench loves every program I hop on besides 531, and all my other lifts love 531 more than anything else. It does not make sense.
- back is absolutely fried from yesterday, so these chins were a struggle and a half.
Last workout in the garage gym. Listed it last night, and sold damn near everything in a few hours. People start picking it up tomorrow. Excited for how much cost I was able to recoup, but it is bittersweet.
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Work for today:
Squat: 315x5, 315x5, 315x5, 315x5, 315x5
Front squat: 220x2, 220x2, 220x2, 220x2, 220x2, 220x2
Walking lunge: 2x85lbx20 yard
Single leg curl: 85x6, 90x6, 95x6, 95x6
Leg extension: 50x50, 55x40, 65x30, 75x20
Banded clamshells: 3x12
Front rack static hold: 2x315x15seconds
Conditioning: 10 min echo bike
Recovery: 15 min sauna
Notes:
- two weeks into my school, and I honestly don’t know what to do with all my free time. 50 hours a week is magical, and having normal sleep has me honestly walking around feeling just… a baseline level different. Hard to explain, but Jesus if this is what life just “feels” like for most people, I seriously can’t wait.
- I had a large friend group that all seemed to come to the area at the same time. People moving in and getting back from deployment. As such, I can only characterize my social life as “unsustainable.” Lol. Going out all the time, having a ton of fun, but I need to rein it in a bit. Lots of eating out, which isn’t fantastic, but really it’s the drinking that’s getting me. I seldom crave alcohol, but I can definitely put ‘em away when with friends.
- need to really focus on cardio again. Honestly, my lungs still feel crappy, and I have some permanent mucus buildup, but I got COVID like a month ago now, it’s time to just suck it up and start pushing again.
- side note, I have been doing some easy rucks a few times a week, been bad about logging it. Think 30ish minutes 2-3x a week.
- gotten a ton done with all this time. Fixed a ton of stuff around the house, sold the house, been selling a ton of furniture, sold the home gym, scouted a dozen or so apartments and got a place lined up, made some solid adjustments on my investment portfolio, and also realized I am doing better financially than I thought. I automate everything finances, only check a few times a year, and it’s been a while, so it was a nice surprise to open up and realize I’m already close to my 2024 net worth goals.
- wow, that’s a lot to write to not actually mention todays workout! Back to reality.
- squats moved well. I’m not sure if I’ve ever hit 5x5x315 before, but it’s not a crazy weight for me. I was pleased with how it moved though. Reps were good, nothing really a major struggle, bar speed stayed fast. Bringing stance in a little is helping me lately, think I’m finally bringing my quads up to snuff.
- I have had shoulder pain while squatting for a long time now. Also shoulder pain while benching. I moved my bench grip out wider about 2 months ago. Went from a thumbs length from smooth to pinkies on the rings, which is very wide for me. I noticed today I didn’t have any shoulder pain squatting, nor have I had any benching for a while now. The whole reason I always benched with a closer grip was for shoulder health, and now it seems that close grip was causing my pain. Makes no sense to me, but I don’t really care, so long as it works lol
- these single leg curls make me realize how much stronger my hammers are then my quads. Single Leg extension with 95lbs? I wouldn’t even be able to budge it. Also, this would be 190 with both legs, which is more than the machine even goes to… so I’m feeling pretty strong there.
- these leg extensions are getting sadistic. 50reps? Seriously?
- front squat static holds felt ridiculously easy today. Shockingly so, as in after my first set I actually double checked to make sure I had loaded the weights right. This absolutely killed me the last two weeks, and somehow this week when it was heavier than ever, it felt light enough that I questioned the training value. Weird.
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For about a year two of my brothers were based in Norfolk and had an apartment in Little Bay, and the other was in Little Creek on an LST, so they (and we) all had a blast.
Then in Charlotte my two brothers had appartments in the same complex, populated with a ton of people from the base & hospital.
Good times! 
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Work for today:
Press: 145x2, 145x2, 145x2, 145x2, 145x2, 145x2, 145x2, 145x2+ (11, +1 from last week)
Superset:
Sir Charles lat raise: 15x12, 15x12, 20x12
Db bench: 65x10, 75x8, 95x6 (PR)
Reverse pec deck: 90x12, 100x12, 105x12
Superset:
Lying dicks press: 75x15, 85x15, 85x12, 85x13
Push-ups: 34, 24, 14
Conditioning; 25 min elliptical
Recovery: 15 min sauna
Notes:
- happy with my press. 145x11 isn’t a PR, but doing it after all the previous sets, with the shortened rest, just had me feeling strong. Added a rep from last week, and probably had another in the tank if I was willing to let things get ugly.
- another db bench PR. Still ugly. Still strong.
- ya know, I honestly just don’t like the dicks press. Always feel like I’m gonna accidently knock out my damn teeth.
- I like elliptical for conditioning that’s just based on training my heart vice training for a conditioning goal, mainly because of how easily I can monitor and adjust my heart rate on the elliptical. That being said, I noticed today it took me longer and more effort to get my heart rate to 135ish than normal. Not in a “oh wow my hearts stronger and doesn’t need to bump as much” sort of way, more in a “your body isn’t firing on all cylinders and needs to warm up” kinda way. Nothing drastic, maybe got into my zone 2 zone in 4 minutes vice 2.5, but I can tell I’m still coming back from Covid.
- I dig the sauna. One, it just feels good. Absolutely a relaxing experience, and probably the closest my Neanderthal brain will ever get to real meditation. Two, it really loosens my up when I’m feeling tight, which is helpful from all the hours sitting at a desk. And third, kinda unexpected one, it’s really, really helped my skin. I have like 2 square inches of skin on my body that get some eczema. Not really bad, almost looks like a sunburn with a little flaming skin. Flares up from time to time, generally on the ship due to the stale dry air. Never really bothered me, it’s not that noticeable or anything, but I was having a pretty bad flare up before the last sauna session, and the next day it was just completely gone. Not at all my goal, but a nice little perk to the sauna.
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Work for today:
Squat: 6 sets of 1x245
Deadlift: 390x3
8 set of 4x315
Gittleson shrug: 95x12, 95x12, 95x12
Pendlay row: 155x5, 175x5, 185x5, 190x5
Straight arm lat pulldown: 40x12, 55x12, 55x12, 60x12
Neutral grip chins: 6 sets of 3, 45 sec rest
Farmers walk: 2x145lbs x 30 yards
Notes:
- I honestly dig the light fast squats before deadlift. Feels like it just gets me primed to move fast… which is probably the point lol.
- deads moved great. 390x3 was easy. 8 sets with short rest had me working, but the weight was flying. Some magic with the rest times there, keeps things interesting with the submax weights.
- I still have am undecided on these shrugs. Spend as much energy keeping my torso upright as I do actually shrugging.
- pendlay rows felt good.
- not many places in this gym to do neutral grip chins, and none of the ship, so I bought some handles to hook over a bar to allow me to do neutral grip.
( Swissies™ – Kensui )
Tried em today. Was kinda skeptical, they are a lot smaller than I expected, hardly big enough to get a full hand on. Well, they were freaking awesome. I’m legitimately impressed by how well they worked, and how damn secure they felt when hooked onto a standard rogue Pullup bar. Big fan
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Work for today: deload week.
Bench. 3x3x190
Chins: 3x5
Inc db fly: 30x15, 30x15
Gironda curl: 50x15, 50x15
Tricep ladder: 50
Conditioning: 20 min elliptical
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