Best news of the whole semester. My Tues/Thurs 7:30 kines activity class will let me do my own workouts. Clears the hell out of my schedule and helps a lot. The real question is should I make these days ME or DE days. I’m leaning toward ME because they have stuff like heavy dumbbells but obviously no strongman equipment. Will see how that pans out
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ME upper
Close grip bench: 205x1 (fast), 245xmiss of chest
DB bench: 60x10,10,9
Pull-ups: 3x10
DB roll extension: 35x10, 30x12,13
Curl: 25x14,12,13
Lateral raise: 20x3x15
Notes:
- felt really flat and whatever
- Had to roll bar off me after bench. That felt awful
- Spent the day with GF. Went to lunch, checked out a cool cigar store, and went shopping
- I think ME upper Tuesday and DE lower Thursday is how to split it. Paused squats for DE lower and db work available at school gym
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DE lower
Pause squat: 235x12x2
Deadlift: 295x6x2
Zercher Jefferson deadlift: 95x15
Zercher Cossack: 95x3x6 (3 each leg)
Notes:
- first workout in my class. Have about 45 minutes
- Took longer rest because I was talking with the prof. He’s a cool guy. He was the strength and conditioning coach for Chinas national gymnastics team for a year. He’s from Beijing
- Tagging on core work tomorrow
- My legs are fucking dead
- Bars where we lift are very whippy
- Worth noting the Jefferson curls would be better on an upper body day currently. Light enough to be “movement”. An actual heavy hip hinge would be better on lower days
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ask him for some good supplements. LOL
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@simo74 That might be a post semester question lmao
DE Upper
Speed bench: 165x9x3
50 chin ups
Notes:
- doing arm work later
- Hung out with my family yesterday. We went to a shopping center so while my mom and sister were shopping I snuck my mom’s boyfriend to a cigar bar. Definitely made a memory right there lol
- My legs are still sore
- Taking a walking break this weekend. My old man is really having a bad couple days. Just straight dragging his paw so I’m letting him rest. I’m resting too because the sudden jump in walking around campus is making my arches tight. Also, the old man gets pissed off if I don’t take him on a walk. I don’t want him to get hurt by jumping on and off the couch like he has done in the past
- I stole my moms dog for today so batdog can have someone to hang out with
- I’ve been listening to creepcast. It’s pretty fun
- Working on my big belt project. As you can see, it’s not perfect but hey it’s handmade and pretty cool. Dyed it black and going to use cream stitches with silver hardware
- I did find an absolute steal. This coffee table for $25 dollars
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We got snow today!
Need to get a few pictures of bat dog in it
I finished my belt yesterday with the day off. Moved ME Lower to today
@T3hPwnisher I got a pair of Jim Green African Ranger barefoot boots. They are really nice and keeping my feet warm! I know you live in the cold so I figured I’d throw out a recommendation lol
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Good looking out dude! I’m still rocking the Bruins and just wearing toasty socks. I had some real warm boots when I was in North Dakota, but Nebraska is a little bit more civilized, haha.
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I was looking at those! I forgot you have a pair! Does the toe fold thing get uncomfortable? That was the biggest flaw I read about with them
No discomfort with the toe fold, but they told quite a bit of breaking in. I still wear thick socks whenever I wear them, just because they’ll want to chew up my feet otherwise, but part of that is probably because I don’t wear them all that often. Still appreciate how spacious they are.
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ME Lower
Zercher: Work up to 265x1
Called it after. It’s a really nice snow day. No reason in particular to call it. I just don’t feel like lifting so I decided to have a middle ground of doing the ME work and dipping. Upping the squat % for DE has my legs still toasted
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Accountability check:
Haven’t worked out in a few days with the snow and cold (I am not use to below freezing at all). I also feel like I’m already behind with the school semester. Logically, everyone is thrown off with the bad weather closure for 3 days. I don’t think I’m going to get in a session today as I’m trying to get ahead for the weekend. Last chance to see girlfriend before she leaves for South Africa for a few weeks. I will do better. If I do lift today, it’s going to be a real quick session. Hell it might just be Overhead press and chin ups to get it and out
Also the finally of my dog having cancer is really setting in. This was his last snow storm. It just hurts in a way. Happy to be with him and play with him but I know the day is coming
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I like sandbag work EMOM’s (runs or over shoulder with burpees on the bag) when I am short on time but need to be big on intensity and overall body impact.
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Strict press: 95x10, 115x8, 125x5, 135x3, 145x1
7 chins each set
Notes:
- my fucking ohp has fallen off. I’m going back to that style of conjugate I was doing during the summer. Smaller lift pool and easier to track progress
- doing a dealers choice day tomorrow. Going to westbank athletic so I want to play with stuff there. Also it’ll allow me to round out this week and get back to normal programming next week
- I also found a strongman comp not too far away in may that I really want to do
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I found this comp to do and it looks super badass. Working out logistics now. @T3hPwnisher I was talking to Jamie Lewis about this and guess what? He made the events and is MCing it!
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Holy cow, that’s incredible! Looks like a pretty exciting show too.
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Event prep plan:
Day 1 (deadlift focus):
Deadlift work (topsets with changing variations each week)
Sandbag step ups
Core work
Might add more
Day 2: (press) at campus
Topset 5 reps (switching variations) or ladder with normal OHP
Incline bench
Rows
Arms
Day 3: (fullbody) at campus
Front squat ladder
RDL
GHD
Core
Day 4: Events
Odd object press
Yoke
Floor to overhead plate lift
Front loaded arm held carry (something like zercher or sticks and stones crucifix)
Row Iso hold (mas wrestling set up)
Notes:
- Tentative set up
- Might have to visit gym I left on some saturdays bc they have a car deadlift, a sticks and stones crucifix trainer, and a press block
- Didn’t wind up lifting this weekend. GF needed help packing and cleaning house. She was on lockdown at the hospital bc of the snow. Ended up having a nice afternoon and dinner in NOLA
- Old dog has hit a hard slow. Hopefully he just did too much this weekend and will get slightly better but we will see
- @T3hPwnisher It’s the first comp I’ve seen that I thought I needed to do! Do you have any tips for car deadlift? I know a local gym has one (the one I left. I didn’t burn any bridges lol) but bc I can’t always get to it, Do you think using a lot of variety and high intensity (it’s a 1 rep ladder) is a good idea?
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This is the set-up that worked for me.
Although I liked the handles he used here
Which are easy to make
I’ve never had an opportunity to do a ladder before: always on my bucket list.
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It’s one of the one’s where they put kegs into the frame!
Thanks I’ll give the double landmine set up a shot!
SHG prep:
High hand trap bar deadlift: 455x1, 500x4xmiss (got it off ground)
10 rounds 60ft sandbag runs- 200lb
Notes:
- starting slow because there’s basically 3 leg days with all these events
- This is going to be an 8 week blast of training. Lots of it and lots of food. I’m doing under 220 because it has the same weights as under 190
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SHG prep:
Press day:
Super long warm up because it still is a class
Strict press: 95x10, 105x8, 115x6, 135x4, 145x2, 155x1, 165x1
Rolling DB extension: 35x8, 40x6,6,5
Notes:
- Need finish up OHP when I get home. And do some shoulders, chins, and biceps
- Holy shit I’m beat up from sandbag yesterday
- Had like maybe 30 mins to lift. Instructor ran us through a warm up and stuff
- Pressing in oly shoes helps a lot. I can keep the grove better. Also put my heavier elbow sleeves on. Those helped a shit ton
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