I think I do this because I can more easily maintain rep consistency.
Because it is heavy, and I am weak. 
it’s nowhere near as bad on unweighted reps.
120 cal assault bike 14:28
50 band pull aparts
I find tempo pull-ups to be a very good complement to weighted work for scapular control.
Frenchies (1 rep)
- Up, lock-off,
- up, halfway down, lock-off,
- up, 3/4ths down, lock off,
- down, relax scapula. Go to step 1 for the next rep (re-engage scapula before).
Thanks, but I don’t think it’s an issue with unweighted pulls. Getting stronger at those will benefit weighted reps, which I probably don’t have any business doing at this point anyway. Also, developing upper back strength is perhaps the only thing I’ve done correctly in my lifting endeavors, at least relatively speaking, so I don’t want to dramatically change my approach here.
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5s accumulation
32 pull ups
3x3 jumps
Deadlift
125x5
145x3
170x6x5+(12)
BSS holding 25# plate per hand 3x9
Standing ab wheel progression 2x12
23 kneeling ab rollouts
27 more pull ups during a meeting lol
50 band pull aparts
Not a great final set, but I guess it’s all right since I did 25 reps before it, had to rush through my sets in 15 minutes, and still had DOMS from Saturday.
Might do some conditioning in a bit, but I am also trying to be less of a conditioning queen, so I also might pass.
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I thought I was being lazy, so I went running. Too nice of a day, and if I can’t drag myself to the track under these conditions, then I feel wimpy.
2x400m (1:31, 1:30)
2x200m (:42, :41)
1x100m (:19)
Sorta slow but haven’t ran in awhile. On the bright side, I trashed my too-old shoes. Each interval felt like running on clouds now that I swapped for more supportive footwear.
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you make it sound shameful to do conditioning. is it?
No, not at all. I think it is essential. But I’m different from the average washed up meathead who could stand to practice not dying from walking up the stairs. I, on the other hand, grew up doing conditioning my whole life and, though I have been lifting for far less time, remain relatively weak. I would never give up conditioning entirely, but I sometimes wonder if the amount I do has negative effects.
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Well to me it feels like your lifting numbers are more impressive than your cardio numbers.
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In a week or two week spread how much conditioning do you do? I’m unable (too unergetic) to zoom out from your log entries to create a bird’s eye view. Help me quantify it and maybe someone here can help you gauge if it’s too much.
FWIW, @kleinhound certainly invests in improving his engine and he’s still strong and progressint. @aldebaran does almost as much as @T3hPwnisher and they are both improving.
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Meeh I don’t know about that. Strength haven’t moved in years, only technique in o-lifts. I have gained on muscle and cardio capacity though
In my case, a big part of it is I have NOTHING to train for right now and I’m just self-destructing. Once I have a vector, my conditioning will be a bit less nuts.
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This discussion makes me think of some quote Dan John made, but I can’t find it anywhere. Something along the lines of not programming bench for men and not programming cardio for women, because, well, they will do it anyway. I’m not necessarily a fan of perpetuating gender norms, but I respect Dan and think there’s some truth to this.
Challenge accepted! If I wanted to get better at running specifically, I would run more than once in a blue moon. I know in the grand scheme of things my times are mediocre, but I also never participated in track and field. I simply feel that my strength is more mediocre than my cardiovascular abilities.
Hmm, right now doing something challenging on the assault bike 3-4 times per week. Sometimes swap one of those with or throw in a running session. When it’s not wet outside (so not lately), that might be hill sprints. And I realize walking within reasonable means will have little to no effect, but I do average 14-15k steps per day. A couple times per week those include walking with a heavy weighted pack to haul groceries, though I wouldn’t log that, haha.
I’m well-aware, but they’re also, you know, not me 
not that I think I’m a special snowflake or something. I don’t mean to sound whiny, just throwing thoughts out there; I don’t mind being in mediocre shape, after all.
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5s accumulation
Bench
35x6
55x5
70x3
85x6x5+(9)
100 band pull aparts
SA BB Row
+50x12,10
+40x2x15
52 pushups
Some lateral raises
60 tricep pushdowns
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Did you get long-lasting DOMS from this?
I never acclimated to BSS and would be sore for days after every session.
(Relatedly, I should do them again. Even unloaded. A good way to avoid hurting my elbow but still make progress.)
If you think conditioning is negatively impacting strength gains, and if gaining strength is the priority, why not cut back for a bit?
Conditioning is helpful for developing a capacity to do work. You have that already clearly.
I wonder if your strength (measured by maximum amount you can lift) is Negatively impacted by the amount of same intensity volume that you gravitate towards in the gym.
You do a lot of reps at a weight you can do a lot of reps. Maybe decrease some of that volume in the gym and lift with greater intensity?
I’m pretty sore from them today. The DOMS lasts a day or two, which, compared to RDLs, isn’t very long. I think BSS are a decent leg movement and worth a shot given your elbow issues. Also, a couple years ago I had a lateral pelvic tilt for a few months. I coincidentally wasn’t doing single leg work then. I think reintroducing them partially helped fix that, but I can’t say with certainty.
I don’t know if it is, to be honest.
Yeah, that is my thought.
That is the plan (probably going to try Coffinworm), but I was convinced to ride out JM a little longer. It works out okay because I also want to wait for my SSB to get here, so I don’t swap bars mid-program.
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i’ve been lifting since 2013, still weak af
It’s curious, I was listening to a coach where they have their online clients do a battery of physical tests to discern where their weakness are, like
How many pull-ups can you do?
And he, the coach, shared that very often people will say they performed really poorly at some test which is interesting because the coaches don’t share what baseline they are evaluating against and often the people that say they suck at X are decent enough at whatever it is for it to not be a worthwhile investment. I. e., the time cost to improve at whatever it is isn’t worth robbing other actual weaknesses of more dedicated work.
It’s weird how our self-perception can lead us astray.
Tl;DR: Are you getting stronger?
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I see you finally have a belt!
IMO i try to do all my warm up sets without and only pop it on for my last set. Play with positioning too, for me i wear it slightly higher for deadlift than i do for squatting. Though i have no real evidence to say this is the correct thing to do, for me it just feels right
Also i found front squats to be the real game changer in learning to brace correctly into the belt over any other movement.
Looking forward to see you hit some new PB’s once you are accustomed to the belt!