nice work
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@throwawayfitness Thanks!
@Koestrizer Thanks. I think keeping the outlook positive while acknowledging any of the feelings I have is going to prove invaluable to keep from back sliding.
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Thatās a good video. I hadnāt seen that one. Catalyst has some good videos.
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I enjoy there straight to the point breakdown of things. While Iām not interested in oly lifting, the triple extension carries over to strongman super well.
Also @LoRez I know you have an interest in Eastern philosophy/ways of thinking/hard to find the exact word, I started reading āWay of Zenā by Alan Watts. It has been super interesting. First time in a while Iāve read for a hour straight
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Thanks. Iām familiar with him, but never actually read or listened to any of his stuff. Iāll check it out.
In general, I tend more toward the Taoist/Daoist direction (which influenced Zen) but there are some fundamental differences between that and Buddhism proper. Buddhism tends to ignore and attempt to separate from the body, whereas Daoism acknowledges and builds upon the body. Buddhism tries to separate from āworldlyā things and escape the endless cycle of rebirth. Daoism tries to achieve āimmortalityā (more or less literally depending on school and time period) and unite with the Dao.
Itās far more complicated than all that, but there are a lot of Daoist practices that teach āmy body exists, and I can learn to master my bodyā and that the path toward knowing Dao starts with knowing and working with your body, mind, soul, etc. That resonates a lot more with me.
Iām just rambling at this point. Iāll share some stuff at a later time.
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Didnāt get to train. As taken from that JM Blakley podcast āSometimes life is exciting and you miss trainingā. Iāll move today to Saturday before the service
Never missing a chance to spend with family during a time like this
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Juggeryoke
W3D3:
Highpull: 170:1x5,5x3
Incline Bench: 155x6x5 (slow and controlled)
Pause Bench: 200x3x1,185x2x2
Facepulls/Pull aparts between all sets
5 AMRAP Ab Wheel
Notes:
- Still feeling strong but was moving slow today. 200x3x1 was a shorter pause but was getting to be a grinder
- Still a fan of the snatch grip high pulls. Fun and hard on the upper back
- Reading in my copy of ā365 days of Brutalityā by Jamie Lewis, and added in Olympic lift variations as a warm up. Stuff like drop snatch, etc. It fun to move in different ways but not essential change.
- Knee pain is back and I think thatās because I stopped doing Monster walks and Touchdown squats for a warm up. They are getting thrown back in for sure
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Another super busy day. Heading to my momās house once again so no time for lifting. My make up plan is to do the 3min squat on Saturday and run the Day 4 (minus the shrugs) from 3 week program. Sometimes good enough is better than perfect
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Juggeryoke W3D3
Glute Warm up: (~10 minutes)
Goblet squat stretch
Lacrosse Ball
Touchdown squat
Banded side shuffle (small and slow)
Squat: 285x10x1
Backoff: 2x2mins (23,13)
Pendley Row: 205x5x3
Press: 120x4x8
Abwheel: 5XAMRAP
Notes:
- Backoff squats with SSB and slowed down descent for knee pain. Between that and the warmup, my knees feel great
- I moved my hands out on the straight bar and can get a much tighter and stronger upper back brace while squatting now
- 1 min rest between squats and they felt awesome using some new cueing
- I got to write the eulogy for my uncleās funeral. Itās a honor and Iām getting some pairs of his boots
- To the above, I was going to call him today out of habit but obviously canāt
- Started listening to āBlood Meridianā by Cormac Mccarthy. Itās interesting for sure
- I moved to the 3-4 day split for this week because it ended up making more sense when I looked at the PDF
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I was JUST about to suggest this until I got to this bullet. Itās one of the things I like about Jamieās protocols: they can expand or contract as needed. Very solid work!
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W3D4
13in DL: 315x8x3
235: 10,10,5 (just wasnāt there in the way of pushing the reps super hard)
Lu Raise: 15x4x10
Kelso Shrug: 10x4x10
Reverse Curl/reg curl: 45x4x10
OH Extension: 15x4x12
Leg Raise/10 lat shrug: 3XAMRAP (straighter legs)
Notes:
- I hate to wear boots and have my suit pants tucked into them but Iād rather wear my uncles boots to his service than not so. Going to rock it with confidence
- With recent events and mediation, Iām better with recognizing irrational and impulsive thoughts and just letting them go. Itās a nice thing
- No knee pain at all today even when I woke up. Did the same hip warmup before today so I think bc of the smaller muscles being fried, it was harder to push the AMRAP 13in DL
- I have noticed some of these backoff AMRAPS are just too light to the point of just not being entertained by it thereby not giving it my all (especially bench)
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Juggeryoke W4D1
Log C/P: 165x2x3
Notes:
- This was not moving well and I switched to normal push press. I proceeded to nail myself in the jaw with 135 and said āFuck it. Iām shutting this shit downā
- Very out of it. Probably from the weekend with family stuff. I havenāt felt this off in a long time so Iāll just start again tomorrow.
- We ended the funeral with the last song being āHit the road jackā which was very much something my uncle would have enjoyed
- Got some new responsibilities. Going to have to meal prep food for my grandma since he passed. Pretty excited to be able to cook healthy food for her and my roommate is going to help by baking stuff and going to visit her with me so she can get to know her if my grandma needs something when everyone is out of town. You cannot ask for a better friend than that.
- Also I got a super great compliment from my roommate. I was walking around in a tank top and she says āHoly shit. All that pressing is getting super noticeableā while motioning to the yoke area.
- Lastly, Iām taking the JM Blakely route of taking a day off versus reducing the weight. Iād rather full ass recovery and stress reducing things than half ass a lighter workout
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Juggeryoke W4D2
SSB Squat: 245x10x3
Chins: 70x5x3
Dips: 60x5x3
Notes
- Definitely experiencing the grieving process. Trouble focusing, thinking of my uncle a lot, etc. Just something to observe and work through
- Still feeling super out of a lot of things but my energy and focus is back in the gym. Not so much school yet but
- Going to work up to a max log press this events day
- Honestly this has been some of the most fun training Iāve done in a while. Super excited for FFF. I think one of my training hold ups was I was bored of 5/3/1 but didnāt want to admit it
- BIG NEWS: Iām getting an athlete IV by sharing a video on my socials for the IV place my sister works at. I think itās kind of cool. Going to start an instagram to post some of the lifts and stuff just because.
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Really stoked to hear that dude! Itās good to get that catfish effect there.
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About the only thing Iām noticing is I need to have some heavier single leg work (might put this in on the bodyweight days. Just dumbbells for knee pain). Other than that, my body is enjoying this heavy and hard style!
I got reminded of you today. I was looking around on boostcamp and saw super squats was on there. I immediately thought āThats a damn shame to just do the program without the bookā and then thought āHoly crap that was such a @T3hPwnisher thoughtā!
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Hah! I love it. So absolutely true: the book is SO valuable.
If youāve got a prowler or sled, that can definitely hit that single leg itch.
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Iāve noticed this is becoming more about properly queing my hips in the squat so BSS and single leg squats help with the stability and proper movement. But I do recall the prowler helping with knee pain in the past (donāt remember if it was this type exactly) the only issue is it sucks a lot lol
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Juggeryoke W4D3
SGHP: 170x6x5
Incline: 160x6x5
Pause Bench: 200x6x1
Back off: 155x9,6
SSB Squat: 2x2min (focusing on control and execution of reps)
Ab wheel: 5xAMRAP
KB Hammer curl: 35x5x3
Skullcrusher: 75x5x3
Notes:
- Itās hilarious how bad our general physics classes are. Itās for sure academic hazing to put it plainly
- Back off on bench was too heavy. 135 is feels pretty light so I think the Goldie locks zone is around 145
- Itās really amazing how training clears your mind. Like sometimes itās hard to get myself into the gym, but holy shit Iām so much better off doing something than nothing
- I was practicing pistol squats during my bench sets and holy crap it helped a lot with knee pain. Doing sets of 3 to a 14" box with a pause in the bottom and really focusing on hinging and external rotation of the knee
- Found an old picture of my dad in his massing prime and said āHow the hell did you escape sleep apneaā and then realized he probably had it but they didnāt have a name for it then
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