Demigod before 35 (Aldebaran)

[aldebaran]

23/02 - Day 7 - Max Effort lower

A. Front squat 1 x 125 kgs, 3 x 110 kgs - PR?

B. Stiff-leg Deadlift 4 x 7 with 125 kgs

C. Leg Press Bridge 4 x 10 with 3 plates

D. One-leg Standing Curl 4 x 12 with 20 kgs

E. Band Face-Pull 1 x 100

So I thought my last best was 120 so I just aimed for more but I scrolled back to my last conjugate and I did 120 x 2, beautiful reps as that! So a bit disappointed. The week after though I barely managed 125. This time I did a way better 125 and my upper back did not collapse! Way tighter core/back and feeling more secure, in control, less stressed (at first I was a bit emotional, 120 kgs looked super heavy ahahah but after warming up I realized that there was nothing to stress about).

FS 120

Here is 120, taking more my time, also on the eccentric, trying to be as tight as I can, and I really felt tighter

Here is 125. Focused overall on getting my stance a bit closer and not trying to push out the knees out to the max like you said @FlatsFarmer . Feels good, l felt less knee strain, cracking than friday for sure! Knee caving also wasn’t that much of a deal considering it’s a 1 RM

FS 125

Anyway so I’m still happy. I could have gone a bit heavier. This will be for next time! The 3 reps at 110 felt super solid though, and I could have done at least 1 more so I’m happy, especially considering Max effort day the day before (which fatigued my back and core) + olifting and the WOD lol

Stiff legs are also a PR lol but that’s because I never did them before. Honestly they feel good! Doing them beltless, I really feel my core and hammies working like crazy, and I keep a nice flat spine (focusing on my upper back). I’ll keep them around in my rotation for sure

Leg press bridges are tough! Our quads were burning already on the first warm-up with one plate lol. Keeping the feet close to work a bit the outer quads, and focusing on quality contraction

I could feel my left leg less weaker than the right this time

Overall another great session. Today I feel about quite beat up after these 3 sessions lol, especially my biceps after all this back work yesterday

Writing articles I find myself diving deep in studies. I’m such a geek, I would really love to be a sport scientists and so studies ahahah

[Voxel]

That’s a strong front squat!

[dagill2]

Good squatting man.

Shame about the music.

[Koestrizer]

Strong squats, congrats!

[aldebaran]

@dagill2 @Koestrizer thank you guys, I chose the first music, not the second ahah. Happy about overall the fact that it was tight and confident. Also CT said that my 150 zercher was not weak so there’s that!

24/02

40’ fun run
Every 6’ either 10 burpees or 20 push-ups + 20 squats

This one’s for you @Frank_C ahah. I tried not to run too fast and kill myself, it was overrall “pleasing” but don’t get me wrong at the end my heart and breathing were quite high, despite trying to stay in the comfort zone. The callisthenics were super easy but we underestimate the effect it can have on our heart rate

Afterwards knees were not too happy. Probably the power session. I’ll do less jumps next time, my knees never enjoyed them

[dagill2]

@aldebaran

fun run

Which one was it? I’m confused by this phrase.

[aldebaran]

Military fun runs are a Tactical Barbell conditioning training (courtesy of @ChongLordUno ), it involves running and at various time intervals you do exercises then resume running until you reach a certain distance or time

[dagill2]

I’m confused by the phrase “fun run”. Is it fun or is it a run? They seem to be mutually exclusive.

I’m hoping explaining the joke will make it infinitely funnier. That’s how this works, right?

[aldebaran]

I wasn’t sure if it was a joke or a legit question ahahah sorry if I failed it

They quite are exclusive, but to me it’s still more fun than cycle or rowing

[dagill2]

@aldebaran

still more fun than cycle or rowing

A low bar indeed.

@aldebaran

I wasn’t sure if it was a joke or a legit question

No worries mate, my fault for leaving it so vague.

[Frank_C]

@aldebaran

at the end my heart and breathing were quite high,

This is how I feel about 0.2 miles into the run.

[aldebaran]

Well you’re also 50 lbs heavier than me! When I was this heavy I would only run for bouts of 15 mins tops

[aldebaran]

Athletic Conjugate - Day 8 - Dynamic Upper

A1. Speed DB Bench 4 x 5 with 24 kgs DBs

A2. Undulating Bench Press 4 x 5 with 70, 90, 70, 90 kgs

B1. Med Ball Slam 4 x 5 with 10 kgs

B2. Undulating One-Arm Row 4 x 5 with 30, 40, 30, 40 kgs

C1. Med Ball Kneeling Chest Throw 4 x 5 with 10 kgs

C2. Undulating DB Military Press 4 x 5 with 18, 24, 18, 24 kgs

D. 3 x 20 Lateral Raises + 20 Hammer Curls + 20 Lying Paused DBs Extensions with 8 kgs DBs

E. Band Curls 1 x 100

Same as last day, or so. Did sets of 20 for pump work cause my arms (biceps) were still quite fried from monday!

Still a nice feel good session.

Feeling a bit leaner, even though I don’t count and I haven’t weighed (scale is borken) so I really don’t know where I am. Also feeling fuller after 10 days back in

[ChongLordUno]

Looking good man. Really fuxking good. Top level physique on TNation for sure man. Proud of you @aldebaran mate

[aldebaran]

Thanks mate you’re making me blush!! My mate is cheating this noon but I hold on! Not that easy but that’s okay, I’ll just move a bit more (walks now that rain has stopped).

Really fed up with the work at McDonald’s but I’m saying to myself it’s only a matter of months (or else I’ll go nuuuuts)

19/02 - Day 9 - Dynamic Lower

A1. Broad Jumps 4 x 3

A2. Undulating RDL 4 x 5 with 120/90 kgs

B1. Box Jumps 4 x 5

B2. Undulating Front Squat 4 x 5 with 90/70 kgs

C1. Power Clean 5 x 3 with 70 kgs

C2. Speed Bench 5 x 5 with 60 kgs

C3. Squat Jump 5 x 5 with 20 kgs

C4. Med Ball Overhead Throw 5 x 5 with 5 kgs ball

Same as last week, except for the circuit. RDLs felt really good. Front squats not bad, but damn the core is hit after the deadlifts!

A nice sweat, moving fast, nothing crazy but it was fun. Next week French contrats, yay!

[ChongLordUno]

@aldebaran

Thanks mate you’re making me blush!!

Anything for you handsome

[aldebaran]

Since I flexed some food in the other thread I’ll do it again here. Pancakes are a bit long to cook but the rest is super fast. I’ve been enjoying trying to cook delicious things. I’m really looking forward to not having to count every penny and be able to enjoy more often delicious food. This makes the dieting process really easier

Also I’ve been drinking less cafeine especially in the afternoon and it has helped with sleep and all

[Bagsy]

Nice job on the recent PRs. The front squats looked smooth as well (coming from someone who would almost good morning a high intensity front squat hahaha). And you’re over in my log saying that your strength gains are stagnant!

[aldebaran]

Thanks! But yeah my bench had not moved from 110 - 115 in more than 5 years. Front is the same as a recent PR but felt tighter so it’s good.

I think going less in the redzone, diminishing the intensity to ensure perfect form and better recovery is the way to go to me.

Also I’m only working on the weekends right now so this helps recovery (writing articles and programs and having interviews with athletes a bit during the week but this is really not the same work lol…)

[Bagsy]

Do you publish your articles, or are they mostly for your program?