Took the dog for a walk and decided to do a bit more.
Band work to warm back up.
OHP: 120 x5, 140 3x5
Plate shrugs: 35 3x20
The axle is definitely a bit of a different feel on OHP, not having a rack also requires me to clean the weight into place, at this light of a weight it’s not really a challenge but it reminds me I should clean more. The circumference of the bar requires you to squeeze it pretty hard to hold it steady plus the extra diameter moves the bar path a bit further out which is challenging, in a fun way. The lack of markings make it hard to find true center, too. Definitely glad I grabbed one.
Nah, I got into a phase doing full cleans like 8 years ago but never got very good at them. Think I did a bodyweight clean when I was around 110kg. Not sure if I’ll keep axle clean and presses in the rotation but I’ll definitely learn that style if I do.
Might actually try it in a few hours, planning on hitting some front squats, not sure I can clean enough to stress my legs but we’ll see I guess.
Quick morning leg session:
RDL: 120 2x10, 170 2x10
Single leg rdl: 35 x 10
Cossack squat: 35 x 10
Air squats: 20
Couldn’t quite figure out a comfortable rack for the axle to do front squats, might try again later. I can’t eat after 12pm today so I’m not actually sure I’ll get anymore work in today.
Everything went fine, was told I couldn’t do anything today after the anesthesia which is a bummer but I’m also exhausted and dehydrated. I asked if I could build my rack and they laughed and said “no”, so I built my bench and will build the rack tomorrow.
My last piece of equipment, the Ohio Bar finally came!!
Got the rack all set up, did a bit then went to the park with the dog
GB = green band
FB = fuchsia
BB = black
RB = red
That is also the order of assistance, descending.
First session:
Pull-ups: x4, GB x 8
BP: 135 x 10, 185 2x8
Took dog to the park
Second session:
Moved weight posts
BP: 135 x 5, 185 x5, 225 10 x 5
CGBP, with axle: 120 x 10, 170 3x10
Face pulls: FB 4x15
Tri kickbacks: BB 4x15
Tri overhead: FB 3x15
Pull-ups: GB 3x8
Chins: GB 1x8
I did everything in a super set to reduce total workout time, which ended up being ~45 minutes. I’m not sure my chin/pull-up distinction is accurate but it’s just supinated/pronated, in my mind.
Having this in my garage is going to kick ass, so easy to be efficient and I never am going to take a rack for “too long.”
Yea, super nice. I was also surprised how well I could get the bands to emulate cable work. After one session my desire for a pulley attachment has waned dramatically.
Already moved the weight posts on the middle of the back posts to the bottom of the front posts and shifted my weight tree to the other side of the garage. Knurling on that power bar is knurly
Feeling tired/lethargic, not sure if it’s from yesterday’s workout or SAD or some other combination of factors. Convinced myself to lift after taking the dog to the park.
Back/bi:
Sumo dl: 2x5 135, 225x5, 295 10x5
Single arm hammer curl (BB): 4x10
Axle curl: bar x20, 40 x 12, 50 4x10
Straight arm pull downs (FB): 3x10
The deadlifts were off of pavers and bumper plates so definitely an inch or so higher than comp height but they still kicked my ass. It’s an interesting way to accumulate volume, it’s effectively 60% of my conventional max and no rep is very hard but no rep is very easy either. 50 meaningful reps is about as many as I’ve done all year in sumo so I’m not surprised I’m tired but I’ll have to keep accumulating so my overall work capacity is higher. I was doing the curls and pull downs in between sets so that probably didn’t help but it’s an amount of work I should be able to do.
Thinking about hitting some barbell rows later today.
So at some point I said I wanted to do more conditioning but haven’t done that, so I did some hill sprints.
Walking down the hill I counted 108 steps, so I figure it’s close to a 100 yard hill. Edit: Google maps says 312 ft with 43 feet of elevation gain.
Sprints x 3 (28,24,23 seconds)
BB row 135 3x10
Holy shit that sucked, my heart felt like dying and my lungs were burning. I guess these are the costs associated with being very overweight and being a smoker for about a decade. I still smoke when I drink but have quit sober smoking this year. Next year hoping to kick it entirely.
Will do some band raises tonight and maybe some conditioning, if I’m feeling inspired.
Axle is still a bit weird but enjoyable, got some serious mmc on the face pulls, rear delts were smoked by the end of this session. Hang cleans are pretty much still just to get the groove back, 135 isn’t trivial but it isn’t a ton either, they feel good though.
Shoulders fried after this, think I enjoyed 10x5 most on this, so far.
Weight has been 293.6, 293.2, 293.4 the last 3 days, which is remarkably consistent for me.
Did some foam rolling the night before last, felt good. I worked a ton and was pretty fatigued yesterday so I didn’t get anything accomplished except taking the dog to the park.
Legs:
Started doing a warmup and my lunch eaten (30 min prior) and my preworkout (which i only take on occasion) decided to make me woozy, laid down for 15 min then got back at it.
FS: bar x 10, 135 2x5, 185 10x5
Axle rdl: 120 3x5, 190 3x5, 1x15 (straps)
Pullups: GB x5, FB x5, BB x5, RB x5, BB x 3, FB x5, GB x 10
Will try and make myself do some split squats and hip stuff tonight, good workout overall. I haven’t smoked a cig in almost 3 weeks, my lungs are trying to heal but the process is miserable they hurt when I get my HR up and I’m constantly hacking stuff up. Hopefully not more than a few more weeks of this level of annoyance.
Decided to do FS instead of BS because my wrestling shoes aren’t in yet and I didn’t really want to squat barefoot on the cement floor of my garage (this turned out to be unimportant since the pavers were tacky enough not to slide anyway). Anyway, wore my old oly shoes for the first time in almost a year, I forgot how much I liked front squats with these shoes, I stay so upright and it works the hell out of my back. Might stick with these as the main movement for a few months and add in back squats as supplements. Pullups are coming along, will gradually try and move away from the stronger bands but I’m in no rush.
That concludes week 1 of the lackadaisical approach to the inverse juggernaut method. I haven’t actually read the book and I didn’t actually look that closely at the spreadsheet before starting this week, so I’m just calling this a test run, which went well enough considering I hadn’t done much lifting the 3 previous weeks and this approach was pretty novel to me. I also completely ignored the advice for supplementary lifting, which doesn’t really bother me.
I don’t actually have any idea what my sumo DL is, probably not 495 (which is what I put in as its my conventional). I have done FS exactly once this year iirc, I hit 365 in the past but probably couldn’t get that right now so put 345, which seems fine. I also did no AMRAP sets.
Planning on doing 3s week at the recommended weights and pushing the last set hard while doing my own assistance work.
PM workout:
Glute Bridge: 120 x10, 190 3x10
Split squats: 2x15 per leg
Folded my yoga mat in half like 4 times, helped the glute bridge comfort levels. I still don’t think I understand split squats, I tried a few with the bar and felt all sorts of odd, just used body weight for everything else, still meh. Guess I’ll keep trying
