lol
I have been casually scrolling through this program for the last year or so. I really want to run it at some point, I just don’t know how I’d do it at home. It’d be awesome to see you run this!
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That’s definitely a consideration for me too, I like going to the gym but don’t want to be obligated to spend 6 hours a week there, I’d rather split it at home. Not sure that’s realistic for any of my above listed though.
I haven’t dug too deep but I think you could probably make it work (having dumbbells is a big win). The leg setup is one of the parts that would worry me, I’m sure someone smarter than me has a good idea about how to emulate a leg press and the machine work there though.
Definitely have wanted to run a Meadows program for a while now though, hopefully have that done by the end of the year
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To be honest I was considering getting a 6 month membership to the LA fitness that my wife goes to solely to run one of his programs, staying true to what he wrote.
I would think a landmine belt squat would come close to a leg press, but damn it’d be hard to get set up, especially for some of the drop set stuff he programs. Also, no idea what to do with leg curls and extensions. Also, stuff like cage press would be difficult to do since I don’t have a cage style rack… Maybe some day.
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Legs are still miserable but decided to get into the gym to get the body moving, at least.
Shoulder warmup
Pullups: 3 x 5, 1 x 3
Prowler: 5 plates, 200’, 100 push/100 pull
OHP: bar x 10, 95 x 5, 135 x 5, 155 x 5, 185 x 3, 205 x 2, 225 x 1
Push press: 225 2 x 3, 245 x 3 (little PR)
Back extensions: 2 x 15
Landmine Rope Row: 35 x 10, 80 x 10, 125 x 10, 150 x 10
Incline DB Bench: 45 x 10, 70 3 x 10
DB Row: 70 2 x 15, 120 x 10
Fun little session, did some solid work, didn’t really chase a pump because of some time constraints. OHP felt pretty rough, brace was struggling and my positioning is a little different on the push press for some reason, took a bit getting used to. 225 moved pretty well for it, all things considered. Push press set 1 rocked me, wasn’t ready for it but the second set was quick and the 245 set was nice and smooth, definitely have more in me. I supersetted most of this work, trying to keep the pace up. Only real thing of note was how much my lower back blew up from the extensions, not surprised there is fatigue there but it hit pretty hard.
Haven’t been doing any db pressing, I liked the lighter weight approach to these, felt a good stretch, will keep these in while i’m not on a specific program. Didn’t do any “Kroc Rows” today but the 120 set was pretty rough anyhow, can feel the lats growing.
I am going to attempt to convince my legs that a peloton is what they need this afternoon, I’m not sure they’ll be convinced though.
Jamming to the new Soccer Mommy during this, enjoying it, not really max lifting material though.
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Most big places i’ve been to will give you a free week for showing interest (this was true pre covid, at least), might be worth checking out at the times you’re going to lift.
I like the idea though, I imagine assisted nordic curls and sissy squats could get you pretty far but it definitely won’t be “staying true to what he wrote.”
I have a cage but am missing a lot of other components and am trying not to invest in new stuff, the battle between always wanting new things and not being an idiot is a constant one lol
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20 min “recovery” peloton @ 100 watts
Felt pretty good on the legs, got blood flowing into the quads and glutes where soreness is most acute. Did some stretching last night and will get some more done tonight. At 10.5k steps today, which is closer to the new normal have dropped my weekly average from 15.5k to 11.5k over 4 weeks and I think it has generally helped recovery.
Bonus Winnie content
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Did a 5+ mile hike with the dog this morning before it got hot out, was back to the car before 10.
Didn’t have a plan for today so just improvised.
Shoulder warmup
KB high pulls: 10, 5
Tri pulldown: 35 2x15, 1x20
Lat band pulldown: 2 x 20
Power cleans: 135 5,3, 155 2x3, 175 3x2, 205 6 x 1
Power cleans felt weird, this is the first time recently I’ve focused on the clean rather than the press with regards to technique. I did a phase of oly cleans like a decade ago, I was never good at them but I was better than I am now. Anyway, after about the 2nd single at 205 and messing with my positioning every rep I remembered that getting my shins closer to the bar would get me in a more upright position, better for pulling. Still a lot of work to do but I think with a few more of these sessions I’ll gain competency pretty quickly
Did the walk fasted except for a bit of cream in the coffee, I only had about 3oz of coffee so pretty trivial. I was definitely powered by the 800 or so calories of ginger snaps that I had last night. Daytime eating has honestly been very solid for the last few months, I’m just binging at night, which I normally do anyway. Weight is still in the upper 270s but I’ve had more good days/nights than normal over the past week so things are looking good there.
Final and probably best clean (critique welcome/encouraged)
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Have you seen the new Video Form Coaching topic?
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I did but don’t think I grasped the intention of it, I’ll throw it up there, maybe someone will bite.
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Did a few mile hike this morning, lots of stairs right at the start, hit me right in the conditioning, got 38 flights of stairs in the first 3/4 of a mile or so.
Got a few more walks in and loaded up on healthy stuff at the store for the rest of the week then hit the gym.
Shoulder warmup
Pull-ups x 8
KB swings: 45 2 x 20, SA 45 x 10
Prowler: 180 x 100’
Grace @ 3:57 (small PR)
2 rounds
Prowler: 180 x 200’
KB swings: 45 x 20
Curls ladder: 20 x 8, 25 x 7, 30 x 6, 35 x 5, 40 x 4
Hammer curls, back down the ladder
Skull crushers: 45 2x10
EZ curls: 45 x 15
My conditioning got a beating there, beat my old Grace PR by 2 seconds and it was hard, sat down for about 90 seconds before going into the prowler circuit which nearly killed me. Rest of the work was just for show but it was fun, arms are looking good, vascularity is increasing slowly.
Was thinking about a heavy DL tomorrow but I’m carrying a fair amount of upper back fatigue and leg soreness (34 reps was too many) so I think I’ll do a slingshot bench effort and a peloton instead.
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With some heavier tunes in the background, I’d wager another 15% could be added to the bar EASILY. 
Looked smooth and good level of control.
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Thanks man!
I usually listen to very relaxed music during my regular work then turn it to something more intense for PR sets!
Every time I forget my headphones and go to the gym I feel like the weights are at least 10% heavier, not sure if it’s the music or the inane commentary lol
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Went into the office for most of the day, highlight was the halloumi malawach that I had for lunch #1. Had lunch #2 30 min before my workout and that was way too close.
Power cleans, probably 20-25 reps at 135 broken into doubles and triples. Just trying to work on technique here, Thibs responded on the forum coaching section and eviscerated my clean (in an extremely helpful manner). I wasn’t going to put that much effort into getting it right but if he is going to spend that much time helping I’m not going to waste that.
I’ve cleaned 3 days in a row now, including grace, no real fatigue except my traps are sore and pumped.
Did the cleans and 2x10 @ 120 on bench then my stomach revolted due to eating too close, so I did some more work then got back in to finish benching.
Axle Bench: 120 x 10, 210 x 10, 300 x 2, 350 x 1, 370 x 1, 390 x 1 (PR)
Wasn’t planning on going that heavy without the slingshot but things were feeling good. Considered jumping from 370 to 400 but figured I’d rather get a PR than fail. This is 10 higher than my previous axle best and 5 better than a sketchy barbell bench. Happy, especially since I’m lighter than all of those previous efforts. I got stuck about halfway up but I knew I had it, you can’t see it but I actually smile to myself, like a jackass, mid set.
Going to get a long walk with the dog in after I retrieve her from daycare.
Just looked back at my log for my 385 bench effort, was 294.6 then, was 279.4 this morning. So 5lbs gained in 19 months while dropping 15+ lbs. Not exactly a meteoric rise but one I’m happy with.
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Big day, man. Congratulations on the PR!
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Thanks!
Delighted my top-end bench is progressing at all given weight loss and lack of max-effort focus. 400 will fall by the end of the year.
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That’s pretty incredible man, congrats on the PR!
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Today’s feelings:
Seriously though, it’s beautiful out, taken a few nice walks but don’t plan on doing much except for maybe some light shortish cardio. Going to take 5 plates+ for a ride on deadlifts tomorrow, assuming everything goes to plan.
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Woke up in an awful headspace, I’m thinking i’m going to switch meds when I have my next med check. Stress and depression are competing for shares and neither seems to be losing, feel like i’m on the precipice of a full breakdown.
Shoulder warmup
Banded lat pulldown
DL (power bar): 135 x 8, 225 5, 3, 315 x 2, 365 x 1, small cry, 405 2 x 1, 455 x 1, 500 x 0, 1
I was planning on going to the gym for this but my gf told me she switched days for the dog (apparently we had a conversation that I don’t remember?), so I did it at home. Work is catching up to me and have a series of meetings so started the lifting a bit after 8, earlier than normal. Felt pretty off from the start, my foot positioning didn’t feel right and I wasn’t bracing well (or even as well as normal), 315 was hard off the ground. 405 was hard off the ground too so I shuffled my feet out an inch and it felt better on the second rep. 455 felt like a max effort but I knew my body was lying to me so I loaded 500. First attempt was fucking trash, hips straight up, got about 3/4" off the ground and nearly passed out. Waited about 2 minutes then, with the blanket of failure gone, pulled it much more cleanly. I probably had 10 more pounds in there but it all felt so shit I didn’t want to push any further.
I’ll take the 5lb PR and am glad to get to 500 but I’m convinced I need to alter my training style for deadlifts. 5/3/1 works for my press, is okayish for my squat, but isn’t what I need for heavy deadlifts. For context, 2 years ago I did about 3 months of deadlifting (self-programmed) after a long while off and hit 495 for an easier rep than this. Not going to make any firm decisions about the future with my current brain but doing something along the lines of the cube method, seems like a good plan.
TL;DR fuck my brain, small PR
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You’re working through it, man. Nicely done. And congrats on the PR—small or not, it’s a PR!
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Sorry to read this. Best wishes.
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