C25K
Notes:
- Definitely pushed old man on this one. He completed it no problem
- Working on bat dogs contact heel and listening with distractions
1 Like
SBS Hypertrophy Cycle 1
Paused squat: 160x2x11, 14
OHP: 115x3x9, 12
Chins: 35x4x5
Notes:
- Brachialis cramping again. This is the standard grip for SSB use now (hands on camber)
- Surprisingly not feeling beat up at all from yesterdays sessions
- Iām thinking about having some go to extra workouts that arenāt exactly conditioning but like just high rep stuff (almost like daily work but without the commitment of doing it every day. in other words, the sessions would be like the ātalkingā phase)
- Lastly, I was thinking about doing a cut soon but I went to the store and saw itās king cake session in the boot. Plenty of quality calories and thereās no way the plastic baby doesnāt have magic anabolic powers
3 Likes
SBS Hypertrophy Cycle 1
CGB: 150x3x11, 15
SLDL: 195x3x11, 15
Notes:
- Hitting rows and accessories tomorrow morning
- Did an extra workout last night, mainly grip and KB rows didnāt record it
- So far today Iāve smoked 2 chickens (for my mom), made cornbread, and got the ribs ready to be smoked tomorrow. Once again My Kitchen by Gucci Mane ruled the day
6 Likes
SBS Hypertrophy Cycle 1
Rows: 155x3x12
Notes:
- Using today for extra rest, lost concentration during SLDLs and pulled with my hip weird
- Dropped weight to focus more on form
2 Likes
Ideas for next training block:
- Add 5 pros from 531 at low TM. The SBS hypertrophy has the option of hitting a top single, so I think the 5 pros would fit the bill but not burn me out
- Up conditioning, this is definitely something iāve done more talking about than doing. Going to have just bodyweight WODs to start. Going to first implement them on days I donāt run with the dogs.
- Get a more balanced diet. Iāve been surviving off of beef, milk, and yogurt. Sometimes frozen pizzas for the calories. I want to add more veggies and possibly consider going lower carb (definitely feel pretty good on it (did it during wrestling seasons)) or keep rice, honey, and surge as my only carb sources
- As always, if you have any other ideas feel free to let me know
1 Like
If youāre looking for more nutrient dense carb sources than the rice/honey, maybe consider sweet potatoes, potatoes, oats and for quick sugar stick with fruit/dried fruit. This will help get you for vitamins, minerals and some fiber. If youāre just in it for the calories - white rice and honey check that box.
2 Likes
Thanks! Iāve considered sweet potatoes but my lazy ass thinks itās too much work lol. Iāll definitely start doing some basic just baked sweet potatoes
1 Like
#t-ransformation2023
@TrainForPain
Entry pics:
Bloated and retaining water from New Yearās Eve. Perfect for a transformation
Letās get it
6 Likes
This is actually all I do. I wash them, prick the skin with a knife, put on a baking sheet and 50-60 minutes later at 375, 7 lbs worth is done and enough to keep me going for a week!
2 Likes
Conditioning
5 rounds 4:06 min
- 5 pull up
- 10 push up
- 15 air squat
2 Likes
C25K
Notes:
- As much of a pain as bat dog is, she holds me accountable and I appreciate that. If she misses any walk/run or training session, it will show in her behavior that day
2 Likes
SBS Hypertrophy Cycle 1
Squat: 315x1, 235x3x8, 11
100 CTB pull ups
BTN press: 65x3x10, 15
Hanging leg raises: 20x4x10
RH: 200x23
Notes:
- Going on a walk to calm down. I didnāt get mentally hyped for my top single but after I completed the lift I just got randomly enraged
- Proud of all my prs today. Squats are moving very well and the high frequency is really working. Lats are definitely shot from the CTB pull-ups
- Learned to lean forward and keep my knee pressure forward from a JTS and Max Aita video. Definitely working for quad and upright strength
- Overall good day
- Going to cool off and come hit the rest of the lifts
- video (not sure of any form issues. maybe good morning squat at coming out of the hole but itās pretty damn minuscule)
4 Likes
Conditioning
3 round (3:04 min)
5 Pull-ups
10 Push-ups
15 air squats
Notes:
- Cut short because bat dog was caught ding something she was supposed to
3 Likes
SBS Hypertrophy Cycle 1
Bench: 175x3x8, 11
Seal row: 135x4x10
Notes:
- Couldnāt use leg drive on bench because of how humid it is. Either iām doing front squats later (attempting to dry off the horse stall mats is useless. Concrete is even humid enough that when I moved a box, there was a dry spot from where it was) or tomorrow morning
- Legitimately canāt put pressure on my feet to squat without them sliding
- Itās at 86% humidity right now. Expected to be something reasonable tomorrow afternoon so pushing back front squats is looking like the best course of action
- Any tips on how to deal with the humidity would be welcomed. I may just buy some cheap grippy rugs for days like these)
2 Likes
C25K
Accidentally hit end instead of the skip cool down button. probably on par with the typical sessions. Didnāt push the old man bc he has an ear infection
Notes:
- Got bat dog a martingale style collar and itās the best thing iāve done. She walks 100x better on it and itās like having power steering
2 Likes
Back when Iād eat sweet potatoes, microwaved sweet potatoes were a treat for me. Just poke some holes and zap it for 5 minutes.
2 Likes
SBS Hypertrophy Cycle 1
Paused bench: 120x3x10, 15
Front squat: 130x3x10, 13
Block pull: 275x3x8, 11
Notes:
- Front squats feel light. Not sure if thatās because of the program design or I put in a super light 1 rm (225)
- Accessories to come later
- Been using a half serving of surge and a pre workout meal to make the surge last longer. Definitely levels out my performance session to session.
- On the same note, 531 BBB always makes me feel super tired and burnt out for some reason (especially towards the end of the week for the deadlift and press). Could be too heavy or in the past when Iāve ran it life usually gets a little crazy. Probably the both since I havenāt felt like that on this program
2 Likes
SBS Hypertrophy Cycle 1:
Accessories and extra work:
Kelso shrug: 25x50 (30,20)
Band extension: 100(50,50)
Poundstone curl: 120
EZ bar curl upright row: empty x 30, 25
Bar hold: 1:03
Lateral raises: 15x2x5
Bulgarian Split Squat (20lb vest): 25,20,15,10,5
Notes:
- Played around with posing and took some shots for comparison later
4 Likes
Conditioning
5 rounds- 4:12
- 5 Pull ups
- 10 push ups
- 15 squats
2 Likes
SBS Hypertrophy Cycle 1
OHP: 120x3x8, 11
Paused squat: 170x2x10, 13
RH: 210x20
Chin: 35x5x5
Notes:
- Wave loading the accessories has been treating me well so keeping that in for the next cycle
- Glutes weāre absolutely toasted going into this session. Rest paused the squats (8,5) to compensate
2 Likes