10k d15
No supersets, did first two sets as 25-25-50, then three at 10-15-25-50
50
50
50
50
50
Time- 19:00, in reality it was sub 19 due to hitting the timer, turning around and starting to swing at the beginning, and setting the kettlebell down and turning around to catch the time at the end… but who’s counting…
I am, obviously.
Sub 18 potentially next week? Only 5 days to make it happen so I have to make the rest of these days count.
Conditioning later today… might do some more EMOM squats or keg/sandbag stuff. Not sure yet, just going to figure it out and get after it after work.
Getting some ideas together for the bbbb run coming up. TMs are set and ready to go. Using 85% TM for all the work of bbbb.
Squat- 345
Deadlift- 375
Bench- 200
OHP- 140
And at the end of BtM, TMs should be…
Squat- 375
Deadlift- 405
Bench- 215
OHP- 155.
I’m going to keep as much conditioning and movement as possible through 531. Daily 2 mile walks with the dog, lots of kb swings and grace with the log.
Wanted to add some diet thoughts as well, seeing as I’m eating lunch right now.
As of right now, I’m hovering around 199-201 lbs. I’ve been weighing myself more often just to gauge how well I’m eating and I feel like this will actually end up helping me to realize that I need to eat more.
I’ve been really focusing on keeping food volume high these past 3 weeks. I’m trying to get my stomach expanded enough that it’ll be able to support the stupid amount of food I’m going to need these next 6 months. I’ve been eating a ton of ground turkey and very lean ground beef, lots of salads and vegetables and tons of carbonated water (seltzers) on top of what I’d normally eat. I’m hoping that once I switch over to more calorie dense foods/toppings, I’ll be able to eat more of them more often, and not feel like I’m about to explode.
I think keeping volume high, adding in calorically dense toppings/condiments, replacing turkey and lean beef with fattier ground and fattier cuts, as well as more frequent meals will make a huge difference. Utilizing the diet breaks should also help.
I want to be 210+ by the end of summer.
Gonna throw in my plug for sugar free metamucil, as per Dan John and Jon Andersen’s recommendation as well. It’s made this most recent gaining cycle so much better than all my previous ones. Gut fullness is indeed a thing to contend with, and metamucil does a fantastic job of clearing everything out all at once so you can be “empty” again.
Nay! You Will be 210+ by the end of the summer.
I like the plan boilerman
Dude, thank you. I am definitely going to give this a try. Is it something you noticed helping slowly over time or was it pretty quick? If it means I can eat more food, I’ll start supplementing with it today.
It was damn near instant. Start with a single dose with meals and ramp up to match food intake as needed.
Conditioning
Reptile/Blood Eagle
Told my wife I was going to lift for two songs worth of time and this was almost perfect… Sort of snuck in that last set of power cleans in the third song on the album…
8 Front squats at 135 and 5 power cleans at 135 switched each minute
So it goes
Minute one: 8 FS
Minute two: 5 power cleans
Etc
24 minutes, last set of front squats I hit twelve to make it a nice even 100.
Not sure this is a great gauge of where my conditioning is in the grand scheme of things, but I fucking destroyed this shit. My legs, on the other hand, are going to be useless tomorrow.
10k d16
10-15-25 superset with 7 dips
50
50
50
50
50
Time- 20:20
Lower back feels absolutely hammered, but in a good way.
I feel like I’m walking a very fine line between aggression and control with the swings now. They move quick, but controlled enough that it doesn’t destroy my grip. I see sub 20 with dips coming in a few days.
10k d17
10-15-25 superset with 7 goblet squats
50
50
50
50
50
Time- 23:48
Goblet squat record by over a minute. Stupidly pumped in my lower back, glutes, hams and quads. Probably not a good idea to do 100 front squats two days before I do 105 goblet squats, but such is life
Seeing some veins beginning to poke through in my legs. Definitely not quite as lean as I’ve ever been, but still a good sign. Weighed 206 after work today.
Haven’t done a dinner post in a while either. Going to have two piedmontese steaks, one filet mignon and one sirloin filet, both dynasty (so actual piedmontese) and cooking one pound of 80/20 grass fed for lunch tomorrow. I’ve had roughly 3/4 lb of ground turkey for lunch every day this week so I decided to treat myself a little bit before the weekend.
I’ve always wanted Leg veins! I’m jealous! Way to go!
Haha thanks man, unfortunately it didn’t last long. Once the pump was gone the veins disappeared
Still a very impressive feat! Pump or no pump
20k d18
No supersets
50
50
25
25
50
10
15
25
50
10
15
25
50
10
15
25
50
Time- 17:37
Felt pretty awesome today so I decided to just go for it. PR’d by almost 1.5 mins. I’m very happy with how I’ve been able to progress these four weeks.
Might just swing through the weekend to finish out the program. I’ll have time tomorrow in the morning, but am unsure what the Sunday plans are. I’m excited to get started on a typical lifting program again.
Deep Water?
Glory to the boilerman!
I’ll eventually get back to deepwater, but it’ll be a few months. The plan is BBB beefcake again, then finally tackling building the.monolith and then deepwater
10k d19
104lb log viper grace in 2:41
5 min rest
10-15-25 superset with 7 dips
50
50
50
50
50
Time- 21:56
Not a PR, but I busted my ass on these. Grip was very iffy after set 3 but got 50’s all the way through.
Going to a wedding later today and so I attempted to put on my wedding slacks from last year- no way that was going to happen. My quads and hamstrings have definitely grown. Had to run out and buy new pants and a shirt.
Judging by how everything fit, I’m moving in the right direction. Pants are tight in the butt and legs, but I am swimming in them around the waist. I had to buy pants one waist size up to barely fit my legs and ass, and will have to cinch them down with a belt. Shirts are tight in the shoulders and sleeves, but it’s like I’m wearing a dress around my waist.
2 mile walk with the dog
You’re winning, i know training is going well cause ive took my lifting belt in a notch but gone up to xl tshirts.
Yeah it’s a good feeling for sure. A nice little confirmation that the work is doing what it’s supposed to do
10k final day
10-15-25 superset with 7 goblet squats
Time- 22:34 PR for goblet squat day
Had way too much fun Saturday night and yesterday. Stayed up super late both nights with some family that was in from out of town. It was so much fun.
Lower back pump was off the charts during this. Grip was decent enough, I wasn’t worried too much until the final set but got all 50.
Overall I’m very pleased with how this program shook out. It was nice to get out of my comfort zone and do something different for a while. I want to do a short write up because I have some more thoughts I’d like to get down at some point.
Dinner tonight was grouper, kale and chard cooked in butter, burnt broccoli and guacamole with pineapple salsa.
