Dude, what a great time in life! Can’t wait to see you crush it in the classroom, too.
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5/3/1 Building the Monolith: Conditioning
Incline Walk: 3.50 Miles in 60:00 @ 12% (PR)
One of my favorite albums (Twin Fantasy by Car Seat Headrest) is 59:45 long, so it’s become the anthem of this workout.
And yes, I’m fully aware of how idiotic an “incline walking PR” conceptually sounds.
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5/3/1 Building the Monolith
Power Clean & Push Press: 3x135, 1x155/165/175/185/195 (PR,) 0x200
Deadlift: 5x245/285, 3x5 @ 320
Larsen Press: 5x125/145, 5x5 @ 160
DB Rows: 4x12 @ 85 (PR)
Incline Curls: 4x25 @ 15
One-fucking-ninety-five overhead. Stupidly proud of that one.
Past that, not a hugely remarkable day. Decided to Larsen press my bench sets, and it actually felt easier, which suggests that - once again - I have zero leg drive. I might just make Larsen pressing my main horizontal press at this rate. I don’t have any immediate plans of competing in the bench press.
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Here’s what my plan looks like for conjugate.
One thing to note - “match ME” dosen’t necessarily mean the same movement. It just means the same movement pattern. If I end up doing, say, a pin squat on my ME lower day, then I might do light front squats in that slot on my DE lower day.
All in all, this will have me benching/squatting/DL or GM-ing/pressing heavy at least once a week, and filling in the gaps with a bunch of back work and some bodybuilding stuff.
Conditioning and pull-aparts are planned for off days.
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BOOM!!!
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Lunch Today: 12 Eggs with mixed cheese, onions, salsa, and guacamole, a bagel with cream cheese, Greek yogurt, and a plum.
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5/3/1 Building the Monolith: Conditioning
KB Swings: 3x(10/15/25/50) @ 50
Everything Superset With 3 Kneeling Ab Wheel Rollouts
Time: 22:16
Immediately followed with 2 miles walking
Got rained in today, so I knocked this out in my basement. Lit up my low back and hamstrings really well, and got decently winded. Had to rest-pause some of the sets of 50, though.
KB swings are something that I should definitely include more of going forwards. I feel they’re a very underrated exercise.
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Swings will be huge for wrestling for sure. Definitely worth including.
I am so excited to see what you do IN season dude. You’re going to be a monster.
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Funny you should mention that, actually - this Tuesday, I’ll go to my first practice since my senior season ended.
I’m going to be super out-of-practice, obviously, but I’m excited to see what getting this much stronger (and having a spine not made of cardboard) has done to my game.
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5/3/1 Building the Monolith: W5D3
Squat: 5x205/225/260, 20x205 (PR)
Press: 15x5 @ 95
Chins: 5, 5, 5, 4, 3 @ +55 (PR)
Pull-Aparts: 5x20
Shrugs: Work to 500x4 (PR,) reps at 405/315/225/135
Pretty pleased with how today went. The widowmaker sucked, but I’m confidant that I’ll be able to get the last one at 215. Same deal with the top set - I did it without pausing for breaths at the top, to “prove” to myself that it’ll be doable with thirty more pounds on my back.
I’m going to allow myself the two days of rest written into the program before W6D1. That’ll give me one day between the end of the program and me leaving, on which I plan to do something absolutely stupid and then take the deload week to recover from it. One idea I had was 200x1 push presses from the floor at 135 or so.
5 Likes
5/3/1 Building the Monolith: Conditioning
Bike Ride: ~25 Miles
The wrestling practice got canceled again.
At this point, one can only conclude that the powers that be are doing this for the sake of everyone else there’s continued well-being.
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“The clouds will part/and the sky cracks open/and God HIMSELF will reach his f**king arm through/JUST to push to you down/JUST to hold you down”-NIN, The Wretched
You know you’re in a good way when fate conspires against you. Love it dude!
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I listened to that song a lot leading up to the whole spine surgery mess, lol. And “Burning Bright” was for when I got back to lifting.
“And oh my god I missed you, it’s been so long
And I am stronger than I have ever been in my decline
I am stronger than I have ever been in my decline
For now I know, now I know, now I know for certain”
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Hell yeah!
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Random Late-Night Update:
Apparently, a Larsen press and a feet-up bench press are two different things. Oops.
(I am many things; an artist is not one of them.)
Every time so far that I’ve mentioned doing the former, it’s actually been the latter. Honestly not sure if there’s a meaningful difference between the two. An actual Larsen press looks like it’d be harder than what I’ve been doing.
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5/3/1 Building the Monoloth: Conditioning
Power Cleans: Work to 215x1 (10 Lb PR)
Incline Walk: ~1.5 Miles in ~30:00 @ 15%
The treadmill got turned off halfway through, so no exact numbers. Goal today was just to get in something quick without beating myself up for tomorrow.
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5/3/1 Building the Monolith: W6D1
Squat: 5x45/135/185/225/260, 5x5 @ 290 (PR)
Press: 5x105/125/140, 7x105
Chins: 1x10, 10x9
Dips: 7x15
Pull-Aparts; 5x20
This was among the hardest workouts I’ve ever done. Definitely the hardest lifting one. The worst part was probably racking the bar after the first set of 290. I knew at that point that if I could get one set, I could get five, but doing so would fucking suck.
Press top set felt like I had another rep, maybe two. 140x5 after a hundred dips is a good spot to be in.
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You are hitting out of the park right now sir. Respect and Salute. Love ya work.
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Thanks man. It 100% goes both ways.
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