I used to live close enough to my gym to walk, I loved the extra time outside.
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In for the haul, and filling endorsing the calves as the scapegoat. Meta-analyses indicate that skipping calf raises lower pressing strength by 23.7%. How are you liking JM presses? Are you doing them with a barbell? Even on the smith machine, I canāt find a groove that makes them feel productive for me.
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Work for today:
1&1/4 squats: 6 sets of 2 with 210
Deadlift: 435x3
6 sets of 2 with 355, 60 seconds rest in between
Db shrugs: 3x95x12
T bar row: 115x5, 140x5, 155x5, 165x5
Straight arm lat pulldown: 42.5x15, 50x15, 50x15, 50x15
NG chin: 6x3, 45 sec rest between sets
Farmers walk: a few, forget the weight
Conditioning: 400m intervals, 90 seconds rest
8.5mph
8.8
9.1
9.4
9.5 (held this one for .35 miles)
Notes:
- deads moved well. Took a video with 435, wanted to see my bar speed as an indicator of what I had in the tank. Finished the top set, and definitely felt I was still holding reps in reserve. Watched the video, and I was definitely right. Reps were crisp. Happy with this. Iāve hit a heavier triple, but that was with straps on a deadlift bar. Now itās mixed grip on a CrossFit bar, and the reps moved great. Happy with the direction strength is moving.
- remember last week when said I didnāt have a t bar row handle so I just clasped my hands around the bar and it worked fine? Yeah I was wrong. Got a handle today and the first rep seriously just went āoh, this is howās itās supposed to feelā
- the better I connect with the straight arm pulldowns, the more depressing my chins are afterwards lol. Still, these felt pretty good today. Really frying my back on this day. Good.
- havenāt done intervals in a while, felt good.
- had cold like symptoms for a week now, ever since I moved into the new place. Pretty rough, eyes all crusty and just mucus everywhere. Not like me to have a cold this long, and came to the realization last night itās probably not a cold. Knocked on my neighbors door and asked if the former tenants had cats. They did. I am super allergic. So, time to stock up on allergy pills and find some way to get rid of cat dandruff
More replies and updates to follow
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That SUCKS man.
@taylortooswift did it today, and itās really nice. Gets you off your ass for a bit right before hitting the gym, and acts as a nice little cool down after. Big fan.
Also, thereās a decent chance we go to the same gym once you pull back in lol. But you and I are probably gonna be swapping places lol, otherwise Iād offer to get in a lift together!
@Strengthish glad to have you along! Honestly, I donāt have enough experience with JM presses to have a strong opinion. Havenāt done them much, so I have yet to really see if they have good carryover for me. Getting the form down is a bit tricky. In my head, I almost just do a CGBP down to my chin? I have to be careful to not āskullcrusherā the movement too much or my elbows get cranky, but Iām also not engaging my chest/shoulders like a true CGBP. I will say, the tricep pump I get from these is pretty wild.
I did watch this, and obviously this is the actual gold standard for it.
@jdm135 meh, blessing and a curse. I took some allergy pills and was good to go like right away, now just to figure out the next step so I donāt need to take a Claritin everyday for the next year.
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Thanks for the link. JM Blakey could be talking about how pesticides turned the frogs gay and heād somehow make it sound convincing haha
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Haha very true. I will say, I remember his advice on leg extensions for knee pain, and he convinced me there. It worked super well for me, had some patellar pain for years that only recently went away after hitting leg extensions consistently
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Oh I didnāt even think of that! Iāve been going to Iron Asylum before we left for this underway.
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Lol, thatās the one
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Sorry, posted my work out by accident.
But thats a great video
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You arenāt allowed to out press me in my own log haha.
No worries, Iāve done the same. And thanks!
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Work for today:
Bench: 230x3
Bench press static hold: 285x5 seconds
Bench: 185x4, 185x4, 185x4, 185x4, 185x4, 185x4+ (15, PR)
Pullup: +10x5, +20x5, +20x5
Db floor fly: 35x13, 40x13, 40x13
Poundstone curl: axle x 120
Decline 1&1/4 tricep ext: 25x10, 25x8, 25x7, 15x12
Wide grip lat pulldown: 8x8x125
Skipped conditioning. Just wanted to get home.
Notes:
- Bench moved well. 230x3 was smooth, guessing I could it for 6, maybe 7? 185x15 was a grind on the last rep, but happy with the PR, especially after the bigger sets than last week.
- pullups moved decent. Definitely not as big of a priority as before for me, and it reflects, but strength is there, mainly just less grooves with the movement.
- forgot my straps in the car. Made pulldowns give me a crazy forearm pump. Not my goal for pulldowns, but was nice.
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Work for today:
Squat: 370x2
6 sets of 2 with 275, 60 sec rest in between
Dead squat: 315x1, 340x1, 360x1, 370xnope
Superset:
GHR: bwx6, +25x6,
Sissy Squat: 6, 6,
Bad girls: 3x95x12
Ab wheel: 15, 15
Calves: skipped. Obviously.
Notes:
- crazy bloated today for some reason, made my belt a little extra tight, and not in a good way. Squats felt alright, but definitely a tough set. A 3rd rep was definitely not a guarantee. I think form is a factor here. I am much better at reps vs weight, and I think itās because my form falls apart a bit when I get closer to my 1rm. Also, I donāt go close to my 1rm often, so I donāt get a ton of practice with weights close to itā¦.so the answer seems a bit obvious lol.
- last set of dead squats was interesting. Not even really like I was struggling and couldnāt get it. More like I started to push, my body said ānope,ā and I just couldnāt push at all. I doubt that bar would have moved if I had 225 on it. Internal governor decided that was enough for today lol.
- accessories felt fine.
- think the stress of everything kind of caught up with me this week. Work, family, the move. Itās fine, and Iām good, but I think Iāve been so busy that I never processed how much a lot of it was weighing on me, so it kinda smacked me out of the blue.
- put on a couple lbs. nothing crazy, like 3-4 in the last 2 months. Definitely eating for gains rn, Iām alright with a bit of weight gain (within reason). Really trying to push my strength for a while, spent the last half year or so chasing conditioning goals, so itās time for just give the iron itās due
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I despise squat EMOMs, which probably means that theyād hypertrophy my moral fiber.
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Lol, I have mixed feelings. Itās not quite EMOM, as itās a full 60 seconds between sets, but still similar. I actually think itās a fun way to get the back off sets done, but Iām really waiting until the end of the program to see how all of this paid off!
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I think part of what I dislike about EMOMs is stressing about timing my setup, especially on something like squats. Tom Sheppard has talked about racking up clean volume at 80+% with controlled rest periods, the idea being that once you get over that percentage youāre recruiting fast twitch fibers from the very first rep. In this way, you can do a pretty comfortable 5x3 at 80% and theoretically get as much hypertrophy as a similar number of lighter, higher volume sets.
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Work for today:
Press: 160x1, 160x1, 160x1, 160x1, 160x1, 160x1+ (9, PR)
Cable lat raise: 10x15, 10x15, 10x15
Reverse pec deck: 95x15, 95x15, 95x13
3 board CGBP: 175x10, 195x8, 220x5 (very close to missing this, got a little dicey)
JM press: 110x10, 110x10, 120x10, 130x10
Push-ups: 21, 14, 11
Notes:
- happy with press. Is it a little ironic that this program has me prioritizing press less than any Iāve done recently, and itās the one I hit a PR on? Yes. Will I take it? Also yes. Hopefully the same magic continues with the other lifts. Deads and bench Iām hopefully, have some reservations on squat. If anything, I expect a Josh Bryant program to make a good bencher lol.
- 3 board press felt good, but got a little bold with the 220 set. Going for 6, rep 5 let me know that wasnāt gonna happen lol.
- big exam Monday, so working weekend. Fingers crossed it goes well. Politics major not helping me out rn lol
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Sick pressing on both the close grip and the overhead. Pushups are always a humbling finisher
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The push-ups just crush my soul lol, I honestly kind of hate it. Iāve been doing push-ups frequently for years, consistently hit 100 on my PT tests. Struggling to hit 10 after a workout? Man, that just hurts my soul haha
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People love to talk about the interference effect, but pushups definitely take less of a hit from running 2 miles than performing heavy OHP and close grip bench.
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