That’s a very interesting view and I can see patterns like that in my training. Pushing single leg work = less squat gains but doing a topset AMRAP and FSL amrap with knee pain = pretty good squat gains. Makes no sense at all
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Think of it like building a house. You cant access the next level until all the bricks in the first level are laid. Sometimes it feels like we are not progressing for weeks and then suddenly we get a jump in performance seemingly out of no where. Its all that work laying the bricks that brings the progress to the next level.
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BASP C2W2D3
GS1: 90 sec
3 SB load: 150lbs
Highbar Squat: 205x6, 230x4, 255x5
:30 RKC plank
1:00 Jump Rope
AMRAP Highbar: 175x14,6 (SS style. Had to rerack because of shoulder pain)
Assistance: 4 rounds- 90sec rest
8 SSB Split Squat Front Foot Elevated: 85lbs
12 walking lunges (each leg): 30lb DBs
:40 sec GHD (20 average)
Notes:
- Moved conditioning tomorrow because it will serve as a great warm up
- So not using the SSB showed me something. The topset was easy today and I stopped on accident, I should have shot for 10 reps because it was probably there if I rest paused the last 3. The SSB just feels so fucking heavy even at lighter weights while the highbar today (with the heaviest weight I’ve used in a while) felt so light. Lessons learned. Going to keep some highbar in just to stroke my ego of moving heavier weight
- I’m enjoying the rotating lifts and want to keep this in some way. Maybe not full blown conjugate but some 5/3/1 style with a structure of like 5’s week- SSB squat, 3’s- front squat, 1’s-highbar. Just an idea
- I hate the south’s passive aggressiveness. Either have some balls and be upfront or don’t fucking talk to me. I hate that shit so much
6 Likes
2024 Goals
Life/School:
- Meditate or write everyday
- Read everyday
- Less time on screens
Training:
- Move everyday
- Lift my maxes for one more rep
- Add on 5 more lbs to my maxes
- Give all I have when training
Explanation:
Life/School: I’ve noticed that hitting these minimums allows me to have a clear mind and perform well in school. More importantly, it keeps my mind tuned to how I want to live and not how to fit in or do what everyone else is doing
Training: I’ve seen Jim Wendler talk about how it’s easy to waste a year training and setting super small goals allows for you to have a successful year and not get bogged down when you don’t hit some big PR. I really like it and it fits the bill of “Get bigger and stronger”
This does not mean I won’t push myself. I think having the goal of pushing myself for a program or 6 week cycle allows me to not be intimidated and actually push myself hard during the challenge. Now I may have to declare that every program or 6 week cycle but it really does help me
Bench day tomorrow. The squat days have been kicking my ass in the way of DOMS. I blame the extended range of motion single leg work
6 Likes
BASP C2W2D4
GS1: 90 sec rest
Meadows row: 65x10, 75x8, 90x6
Floor Press: 125x8, 145x6, 165x6
:30 burpee
:40 russian twist (10lb med ball)
Strongman Conditioning:
3 rounds/2min rest
:30 Swiss bar Z press: 95lbs
:30 Viper log: 95lbs
:30 Clean and press away: 95lbs
Pushup Challenge:
1-10-1
Prowler: 6 rounds/1min rest
90lbs
Long distance (to end of my street)
Notes:
- Good workout to round out week. Missed 1 conditioning workout of sandbag over shoulder but given the fatigue in my glutes and low back, I’m probably not missing any productive stimulus
- It’s always interesting to take a look at family problems from a taken back standpoint. Communication and pettiness seem to be the cause of a lot of stupid strife
6 Likes
Weight 173lbs.
Finally found a non broken scale and wanted to log before the transformation. Had too much fun last night. Paramedic friend gave me an IV so I’m feeling amazing today.
Happy new years!
6 Likes
BASP C2W3D1
GS1:
3 SB loads: 150lbs
DL: 290x6, 325x4, 365x2 (PR!!)
:15 sec KB swing: 70lb
:30 static hanging knee raise
Backoff: 255x11
Complex: 4 rounds. 185lbs
6 Snatch grip deads
10 Snatch grip shrugs
:30 sec snatch grip hold
1 min rest
Notes:
- That’s my old DL max. That feels pretty cool. Figured out the breathing and bracing but also started having more ankle flexion in my set up. Way better pulls. I probably could have gotten 1 more but I was happy with 2 really good looking reps
- Backoff set could have been pushed more but I have to compress this week down a little bit and didn’t want to smoke myself for the rest of the week
- Going through some real life pondering after this weekend. It’s embarrassing to get that wasted but also it was a complete accident. No idea how to balance it. Probably will just stop drinking even though it’s hard to because of the south’s emphasis on alcohol and getting fucked up. If I can’t have moderation, I’ll shift in the direction that’s most productive.
- Going to lay out my pre-comp training cycle today. Lots of Jamie Lewis stuff because it worked well last time. I feel like soft peaking is pretty easy and people over complicate all of lifting
- Progress pic: I’m really enjoying how my frame is filling out. I feel jacked but I also still have a decent amount of abs. The beard is looking pretty cool couple with my build. The beard was getting a lot of attention from women at the NYE party. I think that’s pretty cool but there boyfriends probably didn’t appreciate them feeling the beard. Weird thing I’ve noticed is clean shave = more attention from girls my age but beard = more attention from women older than me. First time I’ve been really happy with my appearance.
Deadlift set:
12 Likes
Great way to start the new year! Congratulations.
2 Likes
wanted to say thank you for sharing. I have no real advice to give here (not that you were asking for it anyway), families can be complicated.
1 Like
Always welcome to here advice! There’s no way to grown and see anything different if I don’t here other perspectives and takes on something!
Thank you for reading. I think hearing about stuff going on in the background of peoples lives really helps me to be more empathic and patient overall!
1 Like
Slept like shit and waited around all morning to go pick up the dog. Feeling pretty beat up from deadlifts, so I’m giving my self the day off. Very rare I Just feel tired and beat up, so I’ll get after it tomorrow. Since I’m not stupid busy with school, it’s not the end of the world to move a workout
Soft tissue work and calories incoming
I’m also mentally wrestling with the fact my this is probably when my brother in law will leave the family. He was a decent guy, step up to being a dad for my nephew, and was more of a brother to me in the past 7 years than my real brother. As such in life, we must cherish the good times and live in the present for if we live in the past everything passes you by.
1 Like
Nice deadlifts dude! A well earned PR
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BASP C2W3D2
GS1: 90 sec
Pullup: 50x5, 60x4, 75x3
Strict Press: 100x7, 115x5, 135x4
:30 L sit hold
8 burpees
Assistance: 20-15-10
85lb OHP
Pull up
50 facepulls
10min EMOM:
3 Log cleans @ 130lbs
Conditioning:
Tabata 1 (8 rounds):
:20 CG pushup
:10 Inverted row
Tabata 2 (8 rounds):
:20 Deficit push up
:10 mountain climbers
Notes:
- Had a “Cowboy” night. Basically put my phone up and hung out outside. Had a fire, got to cook good food, play with the dogs, read, journal, and think. Really good for the mind and body
- Got to play with a gym dog today. IDK why but a lot of dogs love me. I usually treat them like cats in the way I don’t feel compulsed to run over and baby talk dogs.
- Reverse Hypers are going to be thrown into the warm up. For lower body days, it’s light foam rolling and then a circuit of: Touchdown squats, monster walks, and now Reverse Hypers. Press day is: Slow chest to bar pull ups and full ROM bradford press. Bench: 2 rounds of: barx20 for bench and rows
- @T3hPwnisher I’m taking a break from “Either/Or” and picked up a copy of “On the Genealogy of Morality”. Nietzsche’s writing style is pretty captivating the book is super interesting.
7 Likes
Hell yeah man! That’s one of my favorite works of his. In general, he’s such a fun read. His writing style is so captivating.
1 Like
BASP C2W3D3/4
GS1: 90 sec rest
100ft side walk with hip circle
Front Squat: 185x8, 210x6, 235x4
10 KB Jump squat: 20lb
1 min plank
GS2: 90 sec rest
Pendlay row: 175x6, 205x4, 225x3
Bench: 165x6, 185x4, 205x3 (PR)
1 min plank
6 SB over shoulder: 100lbs
Bench AMRAP: 145x12
SSB Squat: Moby song x 80lbs
Assistance: 90 sec rest x 4 rounds
8 seal rows: 135lbs
8 pull overs: 45lbs
8 DB bench: 50lbs
12-1 push up challenge
180lb reverse hyper: 10,13,10
Notes:
- Going to strongman Saturday tomorrow. I’ll train carries then and get to meet more of the local community
- Really enjoying training at the gym. It’s fun to talk with people (during my 90 sec rest) and then crush a giant set. I talk with one girl about dogs and stuff. I got told today by a guy I just met that my lifting was inspiring and he wants to get into strongman. That feels pretty good. I will say I saw him doing bodyweight chin ups at like 260lbs. That’s pretty impressive
- I’ve been doing the whole “Fake it till you make it” in the way of being supportive and just nice overall in the gym and the forum. It started because that’s how I wanted to be (naturally I just don’t care and focus on my own efforts) but now I can do both and it feels great
- Giant sets really allow me to “Flip the switch” and attack my lifts well.
- I also do not understand the sitting around for like 3 minutes in-between lifts. This session was longer (around 75mins) and it fucking smoked me. Now I see what “I train for 2 hours” means to a lot of people.
- Lastly, I think this training has been more productive than 5/3/1 because it is heavier and the variety of lifts allows me to not get bored and learn week to week. For example, the deficit from Axle deadlifts translated over to more ankle flexion in straight bar and it really helped me pull heavier.
- Overall good day. Going to crush a pizza tonight to prep for tomorrow
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Tons of random stuff from today. Hit a 195 log press, played with some, and lots of arm work. Pretty fun and will be going back on Saturday
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205 log attempt. Kept failing at the same point
That picture from earlier has a great back story. I did the rep and locked eyes with the gym owner across the gym yelling “Cam get a fucking picture”. I held the rep for a solid 7 seconds
6 Likes
BASP C3W1Dq
GS1:
Chin: 45x6, 55x5, 65x4
Log: 135x8 (Viper)x 155x6 (clean every 2 reps), 175x2 (clean every rep)
8 Burpees
8 Windshield wipers
3x2 Paused log dips: 125lbs
Assistance:
2 rounds:
95lb :30sec Z press
10lb : 30sec Lu Raise
:30 sec Pull apart
:30 rest
4 rounds:
:30sec- Seated DB OHP: 35lb
:30sec- 15lb Lateral Raise
:30 Pull Apart
:30 rest
Notes:
- Doing some BJJ later and will use the overhead carry from today as a warmup. Moving SB carries from today to tomorrow
- Honestly I got more out of the seated no back support DB press than the Z press. Will play with this with a barbell one day
- Log is getting strong and I’m proud. Someone complimented my lifts and the circuit style today. I’m really enjoying the variety and circuits so the massbuilder will be used after my comp.
- Noticed something about log. Positioning is key to getting the lift and if I get out of position the slightest, I’ll miss the press. Also cleaning the log is fun but sucks a lot
- The thing with the Z-press on the floor is it’s just weird and using the bench and pins might be the better solution
8 Likes
3 hours rolling and hanging out in BJJ. I totally could do this once a month. I miss it but I can’t commit full time because I don’t want 2 gym memberships
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- I’m still envious of your chinning strength. Especially if you keep those numbers up as your bodyweight increases? Just monstrous work
- that photo of you with the log is awesome. The weight, the no frills gym, the power beard, and just how damn happy you look. Love it
3 Likes