I appreciate the compliments @SvenG @boilerman
2 Likes
BTM W3D4
40 mins on assault bike
Notes:
- Either going to bjj or having a large conditioning session tonight. Weather will dictate what happens. Donāt want to leave the dogs inside all day and then go to BJJ for 3 hours
- Decided. Going to get a bigger conditioning session in later and skip BJJ. Trying to finish a project due next week
- These steady state sessions are more mentally challenging than physically
7 Likes
BTM W3D4
Triple Extension:
AMRAP 15 mins (8 rounds):
- 3 viper press (100lbs)
- 3 Stone over bar
- 3 High pulls (95lb)
Notes:
- This was fun and a barnburner. Glutes were feeling it
- I always had this theory that strongman training would translate super well into grappling
- Going to smash some more food and getting dinner with parents tonight
6 Likes
BTM W3D5
Time: 59mins
Squat: 255x5, 150x20 (SSB)
Press: 100x10x5
Chin: 55x5: 5,5,5,4+1,4+1
PA: 100
Shrug: 35lb: 80 reps
Notes:
- Squat topset moving fucking terribly. Pretty pissed off but after watching the video, I noticed I wasnāt that tight in my back and core. Also was a little more hinged for no reason. Speed was fine. Will upload here but I think it was an off day
- Overall, easier day. Didnāt push the squats till death because I think I needed the rest
7 Likes
Holy shit thatās a big typo! 150 instead of 250. Thanks though
2 Likes
BTM W3D6
21-15-9: (5:47)
95lb front squat
70lb KB swing
Notes:
- Might do prowler later. Knee was bumming me a little but warmed up and stretched it out
- All my shoes feel like they slip on this horse stall mat. Not sure why but itās super annoying
- might get in a prowler session later. This was insurance in case I donāt
6 Likes
Throwing this here for myself later. Pretty much how I want to squat and the cues that I use mentally. Also, mentions belt squat which I might try to throw in after BTM
2 Likes
BTM W4D1 (Beat by the Monolith)
Time: 55 mins
Squat: 250x5x5
Press: 120x5, 95x12
30 dips
70 chins
100 pull aparts
Notes:
- For some reason my bicep tendon by my shoulder hurts a lot. Decided to take it easy on dips and chins because Iād rather fight to not be in pain. Might have overstretched it doing chins Friday (shoulder with the torn labrum). I did more chins versus switching the grip around so that might be the culprit
- Took more time to focus on squat and technique. 100x better. Bracing, foot placement, etc. Thinking hammering the quads needs to be the game next cycle
- Will upload video of training at some point. Deciding to play around with the whole YouTube thing
8 Likes
Training Footage. Just uploading here to track. Always open to feedback
Chins: Probably shouldnāt have shot for the last rep but I wanted it
1ās week sqaut: This was the one that felt terrible. Not bracing, tightness, and feet too close
3ās week squat: Today. Felt great and looked good. Hard brace, tight back, feet around a little outside shoulder width
5ās week SSB: again felt good
Unsure if bar speed is too slow
5 Likes
You get really good depth, and I think your bar speed is fine. What I would suggest working on are:
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Eliminate the fidgeting/bouncing around after unracking the bar before your reps. Is this because youāre nervous or just trying to get positioning right?
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On some reps it looks like your butt goes back first, rather than breaking at the knees first and everything moving as a single unit.
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The way youāre getting out of the hole can look a bit awkward and inefficient with your butt rising up and back apart from the rest of your body.
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What kind of shoes are you using? After experimenting with squat shoes, I actually ditched them and just go with flats or barefoot.
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Keep playing with the stance. Itās possible that going even wider may work better for you.
1 Like
Positioning and tightness. Today was the first real day of breaking it down and focusing on foot placement
Will definitely try to improve. I noticed paused squats help reinforce this. Do you think I need to change movements (like to front squat or paused squat) or just make a conscious effort? This has been an ongoing struggle and Iām unsure of what to do. I did notice that taking longer rests/setting up with more effort yielded better quality reps
On the above, I was thinking about doing BBS (10x5 template 5/3/1) to give me more exposure to unracking and setting up since that seems to be one of my issues. Possibly doing pause squats too. I know some of the butt leading might be caused by weak quads and I donāt think my posterior chain strength is lacking
Nike Savaleos. Will get it a shot
Will give it a shot!
Thanks for the advice and feedback! Iāve considered getting a coach in person but if these issues can be worked out by myself, Iād rather do that
1 Like
Happy to help! I get you, especially given how expensive an in-person coach can be along with the difficulty of finding a good one, and then time to figure out how to make the relationship as effective as possible. Iāve had good success working with an online coach, so thatās an option as well.
BTW - I meant to post this earlier, but your DLs look awesome and making some moves with your physique too!
1 Like
Thanks, I really appreciate it! Itās weird how my DLās are moving well compared to my squat!
I already have one in mind. Local guy whoās a powerlifter with a 2000lb total raw. His coaching spots open up randomly and seems like a cool guy. Iāll look into online coaching for sure!
BTM extra
- 70 dips
- 30 chins
- 5 rounds of tabata front squats. Didnāt make it to the end. Almost vomited
Notes:
- Shoulder pain started to clear up so I decided to get this in. Maybe not smart but itās the minimum for BTM
6 Likes
BTM W4D2
ProwLevithan
8 Rounds high handle push and 10 KB Swings (70lbs)
Rounds went: Push-Run to KB-10 swings- Walk to prowler while counting to 30 sec
Notes:
- Very much not fun. Felt winded but not dead the whole time
- My ābloatsā did not come up. Started making 1/2 cup oatmeal, 1 cup whole milk (lactose free because Im not that cool), 1 scoop protein powder, 1 TBSP peanut butter, and 2 sugar free sweetener packets. Do it like overnight oats and drink it before my morning walk. Easy way to get in calories
- 92% on my math test. Basically means my final doesnāt matter at all so thatās exciting
- Living today by going kayaking with my friend instead of BJJ tonight. Itās nice to be able to go do fun stuff like this and not have the dread of missing training
- My right arm hurts. Not a lot but more annoying. That issue is not fun so Iām cutting out pushing in conditioning this week. Soft tissue/rehab stuff coming later
5 Likes
Not to flex on here but yesterday after @AF787V2 's feedback on my squat, I messaged Jim Wendler on his forum. He gave me a lot of great feedback and told me to lower my training max for the squat to 225 and rebuild. Huge ego hit but Iām willing to take it if it puts me on the right track to getting bigger and stronger. He said to crush assistance work and power the barbell lifts. Only makes sense if my training hasnāt really gone anywhere in the past few months
250 puts me at a TM of 90% for 225. Iāll be the one to say it. Holy shit thats low. But if thatās what it takes. Iāll probably drop some other TMās just because I can only imagine it needs work if the squat does
Iām thinking Iāll drop the TMās for the rest of BTM and keep it the same for the next 5/3/1 cycle
Current Maxes (dropped everything bc I think Jim knows more than me about getting bigger and stronger):
Press: 140
High Bar: 250
DL: 335
Bench: 200
Side note: @T3hPwnisher did the prowler and KB swings. Not fun. Canāt wait to try out actual Levithan style session on Thursday.
7 Likes
Reworking technique can be very frustrating, but is totally worth it. You are going to have some days when you feel like youāve totally forgotten how to squat, or just arenāt getting anywhere. Just trust the process, be patient with yourself, and know that you are heading in the right direction. Iām looking forward to watching your progress here!
1 Like
@AF787V2 Thanks. Glad to have you in my corner!
Lifting coming later. Shoulder still feels like shit. It is most definitely bicep tendonitis. Trying to let shoulder loosen more before lifting but I might drop the bench TM down and use fat gripz to reduce strain. Also, I figured studying for my bio exam is a much bigger frog to eat than lifting so Iāve been doing that all morning.
Anyways, went kayaking yesterday. After that ate a 10 inch personal pizza and order a 10 inch cookie that I just finished. Great time and great food
6 Likes
BTM W4D3
Time: 40mins
Bench: 140x3x5
DL: 260x3x5
DB Row: 85x2x10
Seal Row: 95x2x25
Notes:
- Needed to get in and out today. First day of accepting injury has historically been rough. Didnāt feel like lifting but I was testing to see what I can do
- Bench is not the best move right now
- DB row was hurting injured arm when posting
- BTM may go on the back burner but Iāll make that call next week
- Honestly, Iām fucking pissed about this injury. The first time I have a lot of good progress in the first 3 weeks and then something happens where itās impacting my lifting. I will get through it and in reality I should be happy I can still lift. Also, dropping the weight for 5/3/1 hurts my ego but if it hurts my ego that bad, I need to drop the weight and get a life. Rant over. I will improve and win within the restraints I have currently. I canāt switch directions and run away from the stress and discomfort. Only way is through
On a more positive note, I want to go out and do more outdoors things. Luckily, our rec center rents a lot of outdoor gear and camping gear so itās the perfect opportunity
Things I can do:
Pulling
Legs
Tricep work
Ab
Letās get it
6 Likes
This is good for the soul. Get out there.
3 Likes