Death to love handles!
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Thanks for the tag @tlgains ! I can confirm, Coffinworm has you lift real heavy and is pretty terrifying but extremely effective with the right TM. If you only have 3 weeks to run the 5/3/1 variation before your peaking block I would go with the OG 5/3/1 and maybe add Joker sets to start feeling some heavier weights. Coffinworm is a pretty strict 9 week program and you don’t get the full benefit unless you run it that far. I also wouldn’t run it and then try to run a peaking block because Coffinworm, in itself, is a peaking block.
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Appreciate you weighing in!
Did you run it at 85 or 90? I finished 3 blocks of FSL about a month ago so I have decent idea what my TMs should be, I ran that at 90% and it started getting tough towards the end.
I don’t have any specific limitation on time, really. I will finish the 10k swings 2 weeks from now, have a trip across the country for 4/5 days in July, and am moving in the beginning of August, which are my biggest constraints. The time from 2 weeks from now to August is 9 weeks, which should be just about perfect.
Do you have any thoughts on jumping into this after what will be 6 weeks (1 week deload, 1 week covid, 4 weeks 10k swings) almost entirely away from the barbell?
My biggest concern with this is probably the time it is going to take to get a workout done, which is exacerbated by the fact that i have to go to the gym for press days (tall boy problems) and prefer to squat (buffalo bar access) in the gym too. Do you think that doing the Coffinworm squat work in the morning and the bench 5x5 work in the evening would be effective/in line with the program?
I went with 90, the set of 5 with 90 before you do TM for 1-3 was the scariest for me but I always had some left in the tank.
How comfortable are you with your technique on the barbell lifts? And how well do you usually adjust when you jump back into barbell work? I would imagine this is justification to start with an 85% TM and then really hammer the 1+ sets with your TM during the anchor.
Is it the commute time to the gym you’re concerned with or more just the overall duration of the workout? Especially coming off the swings you should be in better shape than I am/was, and I typically could get my work done in an hour or so. Sometimes more depending on the warmup.
That’s what is worrying me the most, too. Was using 5s PRO recently and my 1s week got me pushing pretty hard
I’m pretty happy with technique at this point, more refinements than wholesale changes but I usually give myself a week or so of buffer work before starting to lift hard, I think this is probably less necessary given I am a) more confident in technique than previously and b) not coming back from a true deload.
Think I agree that 85%, or at least closer to it, is probably the right choice though.
Little column A, little column B. I generally get my lifting done during the work day, usually just hit main and supplemental when at the gym then head back to the house to get back online. Try to keep those under an hour for total time (~6 min drive to the gym on each side) but I can get away with more, if needed.
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I am in! Extra support and keeping each other honest sounds like a great idea.
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@unicornsandrainbows Hells yea! Death to love (handles)!
Swings + nothing: 19:35 (PR)
Went into this fasted (minus a bit of sugar and cream in the coffee from a few hours prior) and absolutely crushed it. Everything just felt good and fast from the get go, it ended with me barely holding onto the bell for the last 20 or so swings but that’s to be expected. Not sure how much more I can realistically knock off here but maybe I can go sub 19 in two weeks, anyway 5000 done 5000 to go.
In-laws are coming into town this afternoon, which means I’ll have to work around that schedule for a few days. Planning on going to the gym for the first time in like a month tomorrow to do some work on body parts not getting crushed by swings, if I can think of any.
Weight is down to 281 from 282.8 at the start of the program 12 days ago, not intentionally cutting atm just trying to stop mindfucking myself with so many weigh-ins. Won’t check again until Monday morning.
Goblet squats, abs, and walks planned for the rest of the day.
At 12k steps
Goblets: 40 x 30, 20.
Abs will have to be tomorrow, will get in a longer session
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Hell yes dude!!!
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Went for a few walks then grabbed a few ciders, came home, moved a desk from our neighbors to our house and decided I’d hit the gym for 30 before going to dinner.
Shoulder warmup
Face pulls: 50 3x15
Pull-ups: 8,7
Bench: 135 x 10, 225 x 10, 275 x 5, 325 x 3, 345 x 2.8
Goblet squats: 53 x 20, 40 2 x 15
15k steps
Leg lifts
Super active day so far, I’m like 1000 calories behind where I normally am at this point, if not more. Just crushed a chicken burger patty and am off to dinner in 10.
Hadn’t benched with a barbell in months, felt weird and the gym benches are slippery and impossible to get tight in with their setup, should’ve just used a power rack. The few midday ciders probably didn’t help either. Even with those excuses I’ve definitely lost some ability here, I imagine I’m ~15lbs lighter than I was at my peak towards the end of winter and have a ways to go, so need to keep that in mind when setting maxes for my next block.
Speaking of being lighter my quad was having spasms, like it does after I goblet squat, and I noticed a vein starting to pop out of my right quad. Still have a gut and love handles but new veins are welcome anywhere.
Sleep was shit last night and my Dr office didn’t refill my prescription despite a request to, so it might get worse this weekend but we’ve got swings + press and a peloton tomorrow.
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Ended up averaging over 15k steps for last week, pretty significant jump from the norm and apart from leg fatigue all I see are benefits.
Swings + press (2/3/3): 24:35 (PR)
Goblet squats: 53 x 10
Peloton 20 min @ 168
Took the dog for a couple mile walk then went straight into this, took about a minute after swings to do squats then about 3 more to do the peloton. Pretty gassed right now but damn has my conditioning improved by miles, best it’s been in probably a decade. Another 8 second PR on press, again added one rep per cluster which now has me at 40 total reps. I’m thinking I’ll keep adding reps like this until the final workout of each variation; for those I’ll run the original rep scheme, to see how much I improved.
Owe 40 goblet squats that I really don’t want to do and will throw in some stretching or yoga to get some of the stiffness out of the legs.
Hit 40 more goblet squats and went to a winery with views over the lake!
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Got my prescription filled today but took a beating last night, got 3ish hours of interrupted sleep. Stomach was also miserable from the pizza and wine/cider this weekend and some hard rains got the allergies going insane.
Long story short, I skipped the swings today but will do them tomorrow. Only got like 3.5k steps and 50 goblet squats in.
Weight was the same as last week, 282.2 but I was super bloated this morning, I suspect if I eat decently I’ll be in the upper 270s by Friday.
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Got some solid sleep last night, allergies are down, and my stomach, while not perfect, is in much better shape.
Swings + goblet squats (4/5/6): 23:28 (PR)
The goblet squats are easier per rep, than any of the other motions but they are the most difficult on the cardio. My grip gets a little break between these plus today I didn’t wear a tank top, so my entire arms weren’t dripping, made for a much more pleasant grip experience but was doing a lot of gasping. Anyway, knocked 53 seconds off of my previous best and added 10 total reps to the goblet squats, from 65 => 75. This will be the last goblet squat workout before the final test which i’m tentatively planning to do with (2/3/5) reps.
I’m starting to get the itch for the barbell again, got 8 more workouts to go and i’ll finish those but I’m already looking at other programs (coffinworm is in 1st at the moment) and writing up a little program so I don’t have to use excel or find a spreadsheet.
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30 min weighted vest walk
5 min abs
~12k steps
Started a core program on Peloton, just to keep me motivated, I bail on core more often than not. Weighted vest walk wasn’t particularly cardiovascular, dog needed too many sniffs, still felt like work though. Will probably get a few k more steps, feels good to be back on track.
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Slept like shit again, stomach is off again (but not as bad as Monday). Had a productive work morning in the office then crashed in the afternoon, finally got myself to workout around 4.
Swings + chins (2/3/3): 22:58 (PR)
Goblet squats: 40 x 20, 20, 10
Went into this stiff and fatigued, committed to not hitting a PR, did a few warmup swings and some banded pullups. Started the first set and realized it would probably suck worse to stretch this out to 25 minutes, so went hard and it paid off, knocked over 90 seconds off my old PR. Think this is also a volume PR for chins in any session, was getting tough toward the end. Hopefully with weight loss they’ll get easier.
Going to take a long dog walk then hit core tonight.
Ordered a helmet for my bike, need to order tires next, then I’ll be able to take some decent rides. Swings + Press + Peloton tomorrow.
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Hey heretolog, my words really don’t hold any merit as of right now. But, I’ve recently (today) made it a goal to learn how to make a keto high protein pizza. I am very positive that I like pizza just as much as you do. If you go to the early parts of my log I’ve logged frozen pizza as my meals lmao. I kid you not, I want to have a Pizza Hut Palooza right now.
Well, maybe this might be a good idea for you too if you craving pizza.
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If I logged all of my meals you’d be seeing frozen pizzas in mine still lol
It’s probably not a terrible idea, let me know if you find a solid recipe and I’ll make it at least once.
I actually did keto for a month 3 summers ago, I actually liked it a decent amount and it was when I figured out sugar alcohols were hell for my gut. I’d consider going on it again if I had the energy to cook that much, my gf is a carb monster but has perfect portion control so she looks good. Definitely not opposed to leaning harder that way though.
I don’t know what that is and I’m intentionally not looking!
Got in a 3 mile walk with the dog, she was being a pain in the ass and found a few ticks but I got it done before the rain started. Got me to 11.5k steps for the day
5 min abs
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Swings + press(3/3/3): 24:10 (PR)
Goblet squats: 40 x 10,10,16,14
Did this fasted after a 1.5 mile walk, very tired right now. 9 presses per cluster per side comes out to a total of 90 single arm 53lb push presses, it feels like a lot of work. Knocked 25 seconds off the old best, my rest periods are incredibly short at this point.
Will add my peloton/whatever else I do for the day later. Have swings + nothing tomorrow or Saturday and then I enter the final week of this program, I’m very ready to be done with it, only 6 sessions left.
Last night, kind of flexed, after a lot of carbs.
Ran out of time to Peloton, getting dinner with some friends.
KB hammer curl: 10 x 8…35 x 8, 40 x 6
KB concentration curl: 40 x 6, 35 x 8…15 x 8
KB floor press: 40 3x20
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Woke up at 280.0 this morning, not 270s but still loss, happy enough.
Did my 50 goblet squats and walked 12k steps, nice off day. Swings early tomorrow, supposed to be a hot one.
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Swings + nothing: 18:47 (PR)
Had 5-6 drinks two nights in a row, definitely felt that. Body wasn’t working the first cluster, cardio didn’t show up until the third one. Real rough but pushed pretty hard. Did 2 sets of 25 + 25 + 50 and 3 of 50 + 50, that helped knock off some time. Did 5 goblet squats immediately after finishing, 45 more sound awful.
Hitting a hike as soon as I get out of this slumped state. Swings + Press tomorrow
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