Completed my wind down project. Christmas esque leather feather earrings
Lifting wise: stretching and BW today
Chem sucked. Stats tomorrow but that should be easy then into the normal DE lower day
Completed my wind down project. Christmas esque leather feather earrings
7 Likes
W1D3
DE Lower
Time: 35 min
Bike: 3 mins
Ssb Box Squat: 205x12x2
Deadlift: 245x6x2
GHD situp: 5x10
RH: 235x5x10
Notes:
- Perfect for today. I cut out the yoke bc I wanted to get in and out
- 2 As for this semester (stats and philosophy). Probably 2 Bs also but grades arenāt in yet
- for leather projects I have bracers, a braided belt, 2 braided bracelets, something for my GF, and a wallet to make
- Also wanted to keep this podcast episode here bc itās a good overview of new stuff to try:
12 Likes
W1D4
DE Bench
Bench: 145x9x3: pinky on ring: 3 sets, thumb away from smooth: 3 sets, hands on smooth: 3 sets
Strict Row: 4x8: 155x8, 165x8, 185x8, 205x8 (Pr!)
Rolling tricep extension: 4x12: 15x15, 20x12, 35x8, 30x10, 25x12, 25x8
Hammer curl: 3x12: 25x12, 30x12, 30x12
Lat raise: 3x15: 15x15, 22.5x15, 20x17
Face pull: 3xAMRAP: 40x25,21,22 25x15
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Did acro yoga today. Lots of walking yesterday. Tomorrow is ME front squat
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@T3hPwnisher @throwawayfitness @simo74 and whoever else, I just saw a streetlifting comp happening near my house in March. Do yāall have any experience with peaking 1rm weighted dips and chins?
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None whatsoever. Iāve trained them heavy, but never peaked. My elbows would start screaming, so something to watch out for.
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No experience with peaking for these. I would treat it like any other movement. I would train them twice a week, one session would be heavy with lower reps, 5 sets of 3 or 4 reps, weight increasing over 3 - 4 weeks then deload and start again. The second session of the week I would do higher volume but given @T3hPwnisher comment about elbows I wouldnāt go too high on the reps. Maybe 3 sets of 6-8 reps. Same set up in terms of weight increasing across the block.
in the last training block maybe 5 weeks out from comp, I would add a heavy single to my heavy day. Set 1 would be a single and then the next 3 sets drop the weight back and do triples. Again ramp up the weight over 4 weeks.Last week before comp drop back the volume and just do a couple of sets 5 days out and maybe a heavy single on both 3 days out.
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My best weighted chin (85lb) came from doing a ton of submax reps, like 20-30 or more, every single day. I hit a bigger top single doing this than trying to train it like a āpowerliftingā movement. I did this on top of my usual training.
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I do not.
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This would work but it would also destroy my elbows. Would be nice to be 20 years younger. LOL
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I should have specified that when I said submax, I really meant bodyweight. I did that experiment for almost a year, got up to 20 chins in a set and that 85lb single for a 10 minute time investment daily.
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My intent wasnāt to peak per se, but I hit +100 once. I did ramping triples on Tuesdays, then a backoff AMRAP. On Fridays, I did bodyweight chins for volume (Iād do all sorts of different grip orientations/widths on the volume day). Other than that, I didnāt do much back/bicep training during that period ā just a few light sets of rows and curls weekly.
Chins arenāt very systemically fatiguing, but they can piss off your elbows (like everyone is saying) if youāre not careful, so keep an eye on that.
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This is so weird: Iām the total opposite. Submax work is totally fine on my elbows: MAX work is what blows them up. If I donāt struggle on a rep, Iām good, but once I start grinding reps on dips and chins, my elbows are the first to go. Dan John refers to this phenomenon as āMiddle Aged Pull-up Syndromeā, and always advises against grindy reps on the lift for that reason.
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If I was going to grind out max singles every session then yes it would probably make my elbows grumpy too. But progressive weight increases in the 4 rep range shouldnāt be grindy.
For me any issues I have had with tendinitis in my elbows or forearms, always came after a period of pressing multiple times a week at higher reps and combining that with lots of additional body weight movements (push ups, burpees, dips etc). Funny that for me an overuse injury typically comes from overuse.
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Perhaps weāre using the same words to mean different things. By them NOT being grindy, that, to me means they are submax.
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Yer true, at my age all my work is submax 
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But thatās not a bad thing at all, especially in this instance. Like, Iāll grind out a set of incline DB bench or axle strict press, but when it comes to chins, I wonāt. And for for real submax, Iāll stay super far away from failuure. Like, I see Easy Strength as the ultimate āsub maxā program. 5 days a week, no more than 10 reps per movement per day, never come close to failure. Just get those reps in.
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I think the rep total limit is the key here. 500-1000 burpees a week on top of my 3 gym days and 1 strongman day just ended up way too much volume even though all the reps were submax.
I really like chin ups in the lower rep range 2-4 either body weight or with some added weight (if you want do them). If I keep them that low then I can do them multiple times a week without a problem.
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^This. Even when I was doing like 200 reps a week, it was rarely more than 5 reps per set. Just lots and lots of ladders/pyramids from 1-5.
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@BrandonCrawford @simo74 @T3hPwnisher @creative_name Thanks for the advice! While I have the extra time, I think Iām going to add a back day (lots of pullups) into my current program (like how John Meadows did conjugate). Once I have less time, switch to putting pullups 2x a week (in workout) and do a lot of pullups around the house
12-16-24
ME upper
Chin up: work up to 90x1, 115xmiss at top, 105xmiss at top
Lots of arm and upper back work. Didnāt track
12-18-24
ME Lower body
Extensive warm up
Front squat: 45x6, 95x6, 135x3, 185x3, 225x1, 245x1, 275x1 (PR)
GB squat: 90 lbs (70lb Kb and 20lb vest): x 12, 3x10x110(KB, vest, and chain)
GHD: 4x20
RH: 185x17,15,12
GHD situp: 3x15
Sled work: 10x60ftx95lbs: 30 sec rest
Notes:
- Didnāt feel hot on Monday. It was something I wanted to do so
- Lower body has been super tight. Feels better after today
- I felt super drained after goblet squat. RDLās got replaced with GHD. I really needed to eat preworkout but didnāt
- Front squat pr Iām lighter, lighter knee sleeves, and first time Iāve hit 275x1
- @Stormblessed My screen time has been so damn high lol. I watched all peacemaker and the penguin over the past few days
12 Likes