I’ve talked myself into and out of buying his programming for months hahaha
1 Like
So how about you sign up to regular programming now (20 USD a month) then five weeks out from the meet peak?
Honestly I’ve almost pulled the trigger a handful of times, part of it is that the TrainHeroic site is confusing as shit (to me at least) and I’m not quite sure I’m the ‘athlete’ that Greg is looking for haha
1 Like
8/9/19
Weight: 204.4
Bench
2 x 8 x 135
5 x 185
5 x 225
2 x 245
5 x 265
Paused Bench (Standard)
3 x 5 x 225
Rolling DB Triceps
5 x 10 x 55
Low Incline DB Bench
4 x 8, 7, 6, 5 x 90
WG Pull Ups
3 x 3 x +25/+35/+35
3 x 5 x BW
Banded Triceps
6 x 25-50 x double black w/ fat grip - double orange
I feel like I did more, but maybe not, doesn’t really matter, felt ok. Bench felt much heavier than I expected, and paused bench sucks a fatty, ha. I’ve kind of been bitten by the competitive bug, I think…
Weight: Good, had food prior to my workout (rice cake with peanut butter) which is abnormal for me, didn’t seem to really affect my workout too much positively or negatively.
All he wants is for you to work. The site isn’t great.
2 Likes
Yeah, I think for my 30th birthday I’m going to give myself the gift of strength and buy into Panora’s training.
2 Likes
I wish I had a gift of strength when I was 30 !!! I’m 45 later this week and am celebrating by attending a powerlifting workshop. Maybe that will give me the strength I need !! 
3 Likes
8/12/19
Weight: 205.0
Deads
Warm Up
Dimmels 2 x 15 x 135
NG T-Bar 2 x 20
DB Bench 2 x 20 x 25
Conventional
2 x 8 x 135
5 x 225
5 x 315
1 x 365
18 x 375 (straps/belt)
Deficit Deads (~1")
3 x 5 x 315 (mixed grip)
NG T-Bar
3 x 20
Hammer Curls
Some x Some
WG Pull Ups
4 x 5
Banded Stuff
Decent day, shit that 375 sucked, ha. I haven’t genuinely wanted to puke from a workout in a very long time, and I thought I may turn my insides into outsides in short order, my ‘taper’ definitely affected my lift today, whatever, we’re back at it, and I started my week how it should be started, with deadlifts, ha. And it was a small rep PR, I believe +2-3, maybe?
Notes: Added oatmeal + protein pre lift, we’ll see how this works moving forward, as it is now gaining season and I figure if/when I pull the trigger on Panora’s programming, I’m gonna need the extra cals to move some weight and not be an utter disappointment
Notes: Feels good to be thinking about a ‘direction’ for my training again, I don’t need it by any means, I simply enjoy training, but I’ve also written down some pretty lofty goals for myself, lifting wise, and I think the best (and most economical) chance I’ve got is with some actual guidance and coaching.
Edit: Also, first foray into smoking food, absolutely butchered the chicken (rubbery and no done internally) this is gonna take some finesse and some extra attempts. Straight killed it with some burgers though, smoked em for 2 hours with a blended set of pellets, frickin turned out great, a little different consistency than I’m used to, but man were they pretty comin’ off that bad boy!
1 Like
in for the food porn… Need pics man!!
1 Like
8/13/19
Weight: 206.8
Bench
15 x 135
5 x 185
3 x 225
4 x 6 x 235
3 x 1 x 255 (supposed to be slingshot reps 4 x 3, but slingshot won’t be here til tonight, so this is what I did, instead)
Incline DB
4 x 8, 8, 8, 6 x 90
Decline Rolling Triceps
3 x 10 x 55
Superset:
Dips
4 x 10-12 x BW
NG Pull Ups
4 x 5 x BW
Decent day, the 4 sets were tough, but moved well, except the very last rep, I dive bombed my chest (usually I’m very controlled) and damn near missed it haha until I pull the trigger on Team Panora, I’m going to just continue with 5/3/1 and will be doing Mark Bell’s Bigger Bench, simply to kill time (I’m loathe to use ‘family money’ to buy something that I don’t technically need, so I’m simply waiting on birthday money from family, ha!) and I bought a Slingshot and wanted to dink around with it a bit, although thinking about it, I really don’t need it, as I’m weak off my chest, and not through my lock out, but…$60 for something I’ll be able to throw in my gym bag in case of injury…I dunno…I may end up returning it, it was a poor, spur of the moment decision, I’m thinking.
Weight: Jesus haha I even think about adding calories in and BAM we’re ballooning, fkn hell. Ah well, like I said, shirtless season is over, looking down the barrel of some tough training (Yeah, I’ve seen Markko’s log and if he says it’s tough, I’m probably fked ) so I’ll justify those extra pounds real easy.
3 Likes
8/14/19
Weight: 207.0
Sled Work/LISS
20 minutes of hard sled work
Treadmill
20 minutes x 10% Incline x 2.8mph x BW
Feelin’ a little scratch in my sinuses, but today was fine, sled work fkn sucked, got right into the lungs and quads. Good shit.
Tomorrow is legs, probably dynamic effort cambered stuff, just kind of killin time until I pull the trigger on Panora (probably end of this month).
Feeling thick and strong at the moment (you know, until I look at anyone else’s log on here haha)
Weight isn’t great, I’ve loosened my morning restrictions from just shakes (usually 2 shakes before noon, then eat normally after 1) to eating some extra calories prior to training and again after (probably an additional 400-500 calories).
2 Likes
8/15/19
Weight: 204.4
Dynamic Squat
SSB to 12" + 4" foam
3 x 135 + double purple/double black bands
8 x 3 x 185 + double purple/double black
Cambered Bar GM
5 x 8 x 130/150
Superset:
Leg Press
4 x 15 x 200
Banded RDL
3 x 10 x 75 + double black
Minimal sleep, don’t feel great, whatever. The DE work was ~55% of my SSB Max, it moved alright, definitely felt it, got a good sweat going, finally figured out a decent set up for the bands, felt pretty good without being overly taxing, I guess, probably means I’m doing it wrong haha
Weight is decent, better than I expected, I expect to be 210 in less than 2 weeks.
3 Likes
8/16/19
Weight: 203.8
MB Bench Effort
5 x 5 x 235
4 x 3 x 255 (w/ slingshot)
Incline DB
4 x 8, 8, 6, 5 x 95
Rolling DB Triceps
4 x 10 x 60
Banded Tricep Extension
3 x 50 x Black/Orange, Black
NG Pull Ups
3 x 5 x BW
A pretty good day, bench feels fairly heavy, but the work got done, I wasn’t sure what to expect with the Slingshot, but 255 still felt fairly heavy, ha, but it allowed me to pause and blow out of the bottom.
Weight is pretty good, better than expected.
3 Likes
8/19/19
Weight: 205.2 (much, much better than expected)
Deads
2 x 8 x 135
5 x 225
5 x 315
5 x 365
15 x 395 (straps, belt)
Deficit Deads (~1-1.5")
2 x 5 x 315
1 x 15 x 315 (mixed, no belt)
DB Row
2 x 15 x 100
Banded Back Pull
3 x 20 x Purple + Green
Hammer Curls
Pretty good day, had a surprise party Saturday, didn’t drink much, but ate a literal ton of food, ha, coming in at sub 210 would have been a win, being 205…? Well, shit! ha!
Deads moved really well today, 395 drifted out in front of me the last couple reps, so I shut it down at 15, figured I’d make up for it in the FSL from the deficit, and I did. The 315 x 15 beltless and strapless moved really well, like, scary well. Didn’t feel like doing much after the deads, so I didn’t, gonna pull the trigger on Panora tonight, probably, gotta deposit the birthday loot
Notes: Saturday workout was a straight back pump, didn’t touch a bar, just machine work for high reps, no DOMS, solid pump, not taxing on the system, I think that set me up for success today.
Nice, joining @MarkKO on #TeamPanora!
I see Panora just posted a “How to navigate my shitty website” on his Instagram, if you need a hand with that lol.
2 Likes
I DO thank you! Ha!
Hey D I’ve been MIA in here for quite a while.
Nice lifting, sorry that the Mock meet didn’t go down.
Gonna be “fun” to see you and Mark on Team Panora, you’re in for a hard time I think.
1 Like
I’m after @MarkKO 's total 
3 Likes
Just submitted the payment and been digging around in Panora’s training and the 5th set stuff, looks solid (like I’d know ) I’m excited because it actually lines up alright with what I’ve been doing, bench workout tomorrow @MarkKO any tips or tricks for survival? Most of the workouts look normal, assume the huge frickin sets are gonna suck. Are you supposed to miss any prescribed reps?
1 Like
NO - they’re Rx for a reason you slouch… now pick up your gym bag and water bottle and get to work. =)
1 Like