I’m leaning towards taking a Deload but not in the 5/3/1 sense just a week off of heavy lifting and see if my shit stops hurting then going into deep water beginner.
Ahh ok I misunderstood
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There’s actually an elitefts program I’ve run before that’s 8 weeks. I was thinking about doing it but didn’t want to deviate from the “deep beef mountain” protocol. It’s not exactly increasing intensity as you suggest but maybe I need to lower my intensity for just a bit.
It should be pretty low as it is, assuming you have the right TM.
Thats a lot of volume. Be interesting to see how it goes with lower calories
It doesn’t feel low lol. It’s just because I rushed into squatting on a Deload week not respecting the weights and been suffering with a sore hip ever since and the heavier sets it hurts more. So I don’t have a great gauge of intensity in respect to 1RM it’s more how close am I to doing damage.
9-28
Throwsx10
Main
Deads
Barx10
135x8
225x5
275x5
325x5
370x5
415-3x5 hard
Bench
Barx10
135x5
135x5
185x5
215x5
245x5
275-3x5
Tweaked right pec on set 3 decided not to push it
Assistance
DB row
70x8,65-10,12,10,12
Curls 30 5x10
Barx50
Happy as hell I hit 275x5 on bench that’s been a goal to get back there. Disappointed I cut it short by 2 sets. It was hard but saving myself more injury in kinda beat up right now so I’m feeling it was a good call. No regrets!!
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Hell yeah, man! Congrats!
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Much appreciated!! I failed on 270x5 two weeks ago so I figured it was a crap shoot. Ready to Deload and reload!!
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9-30
Jumpsx10
Main
Squats
Barx10
135x5
185x5
225x5
260x5
295x5
330x5
240x20
OHP
Barx5
65x5
95x5
115x5
125-12x5 Hard
Assistance
Chins
60-5x5
Face pulls
100
Shrugs
50-5x20
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So I finished Building The Monolith!! It was a difficult program and the dietary requirements were a challenge at times. I ate 12 eggs and 1.5 lbs of beef everyday. Sometimes eggs were cooked as part of a meal but the majority of time I drank them. The beef was typically cooked at home in the form of ground beef. This usually was tacos, or burgers, Sometimes I had steak or done kind of pasta dish. And towards the end I snuck in a few quarter pounders with cheese on days I had to travel for work, just to hit my targets. I started this program around 215 BW after already bulking 10lbs on beefcake. I ended at 225. So 10lbs per 6 week program. Strength increased and I hit some decent targets. I’m most proud of getting 275 for 3x5 on Bench press. Suffered a few setbacks with a painful right hip and a few little tweaks here and there. All my Training maxes progressed according to 5/3/1 standards of 5 lbs every 3 weeks for upper body and 10lb for lower body.
Squat 325-345
Bench 285-295
Deads 415-435
OHP 155-165
This program was a grind at times on the 5x5 at 95% on squat and bench. The OHP volume and and squat 20 rep set were only really hard on the very last day.
Another accomplishment was hitting 200 dips on the final week. And just generally doing 100 pull-ups in one workout every week throughout those got easier and easier and definitely recommend pushing the volume on both exercises as it seems to really drive improvement.
I’m already pivoting into a Matt Wenning off season program I purchased as a way to improve some imbalances and hopefully rehab some tweaks that I have at the moment.
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Ok so I’m slacking on logging and will resume.
My workouts so far this week had zero heavy squats or bench. I did some single leg stuff and some chaotic banded type stuff which were interesting. I’m trying to be conservative yet push with minimal pain and hopefully correct whatever imbalances/weaknesses that are causing pain, while ultimately avoiding injury.
My work has really picked up and I’m working long hours with travel so I’ll be hitting up new gyms from time to time. Should be interesting to see what new equipment will be available to try. I’m pretty hyped about the new training as it’s different and hopefully will prime me for a run at deep water. As that is the current plan. Def need to improve conditioning as well.
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10-2
Banded warmup lower body stretches
Full dynamic mobility warmup- lunges and miscellaneous lateral lunge and twist movements
Sled drags
3x50 yards
Clean pulls
155-8x3
Split squat
6x5
20,50,70,90,110,130
Planks
3x1:00
DB glute bridge
35-3x10
Back extensions
25-3x10
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10-3
Banded pec stretch
2x25
DB internal/external rotation
10-2x10
Facepulls
50-2x20
Chaotic barbell bench press
95-2x10
Chaotic barbell bench press (hanging kb)
6x10
145,145,155,165,165,175
Heavy bench hold
3x10s @ 300
DB Arnold press
50-3x10
Side lying tricep kick up
20-3x10
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10-05
Backward sled drag
3x50 yards
KB swing
50-3x15
Goblet squat
50-3x15
Depth box jumps
6x2
Power off treadmill sprints
6x10 steps at speed
Kb hung from bands farmers walks
3x50 yards
Calf raises
3x12
Decline sit-ups
3x12
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10-06
Banded pec stretch
3x25
Cuban press
10-3x10
Single arm tri overhead ext
30-3x25
Plyo push up
6x3
Bench press
85x25,120x25,135x30
Sticking point static press
170-3x10s
Reverse incline row holds
65-3x10
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Nice work on the Monolith!
Great documentation on the Conjugate stuff. Sled drags and Isometrics! How did you like that first week?
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@FlatsFarmer
It’s been different. I like it though. Not as beat up after the week. And I’m hoping to see improvement on some of my ailments in a few weeks. The hanging bell benches were pretty cool. Brings the difficulty level up with lighter weight and the stretching and rotator cuff stuff makes me realize how tight my chest is and how it’s kinda painful at the tie in near my armpit. Also I’m going super light on the accessory movements and respecting the rpe guidelines as well as maintaining really solid form. I wish I had access to a reverse hyper and a belt squat. But since I don’t right now I’ll be improvising. Long story short I dig it and I think it’s just what the doctor ordered for right now. Hopefully I maintain or possibly get stronger during this 8 weeks.
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10-9
Banded warm up lower
Full dynamic mobility warmup
Sled drags
90-3x50yards
Clean pulls
8x3-175
Belt squat Bulgarian split squat
5x5,25,40,50,60,70
Used a dumbell from dip belt
Weighted plank
10lb-3x1:00
Football bar glute bridge
95-3x10
Back extensions
25-3x10
Early starts every day for work and long hours, plus I got sick to top it off. Pushed off mondays workout as I was dead basically but started my week a day early so week is a little disrupted but I will get all workouts in by Friday.
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10-11
Banded pec stretch
3x25
DB Internal/external rotation
15-3x15
Chest supported row
45-3x20
Chaotic barbell bench with feet straight out
6x8-95,115,135,155,175,195
Heavy bench hold
315-3x:10s
Upright row
70-3x10
Incline bench face down dumbell kickback
(Upper back and tri’s)
10-3x10
1 Like