This is a Jamie Lewis program right? Have you done any of his other programs? If I remember right you were doing Training Montage but I can’t remember if you saw it through.
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Yes
I have a lot (some he’s gave to me because of a t-shirt order issue). Shake it up is the basis of most of my training if I’m not doing conjugate. I started a lot of his stuff (FFF kicked my ass and had to stop it) and I’ve done Juggeryoke a bunch. His stuff has come to be my go to template for in-between comps. Like backed by deadlifts is 6 days a week but I’m looking to train more, have an arm day, press a lot, and build my deadlift so it fits the bill
Yeah I did training montage for like 4 weeks or so. It was cool but that was the length of it. A little pallet cleanser if you will. That was also hard as fuck
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BBD W1D1 pt2
Jump squat: 95x5x5
Calf raise: 145x4x15, 115x50
HLR: 15,15,14,11 (straight legs)
BBD W1D2
10 minute run with dog to warm up
Time: ~65 min
Strict press: 135x2, 145x2, 155x1, 145x2, 145x2, 135x3
1 1/2 incline bench: 155x5, 135x5,4 125x2x5
DB press: 35x8, 30x3x10
Wide Bench (pointer on power ring): 135x8,8,6,6,5
Bradford Press: 65x6,5,5,4
OH lateral (start with arms parallel, go overhead, arms back to parallel): 5lbx5x10
Notes:
- Another Jamie Lewis programs press day is another day to say “what the actual fuck”. This guy must have t-rex arms or tri’s that never quit
- OH laterals like that really challenged my scaps to stay in place so that will stay in rotation
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BBD W1D3
Ran with dog this morning
Pullover and press: 60x6, 70x6,6,6 80x5
Reverse curl and wrist curls (burnout): 70x6x6
Smith machine BW skullcrusher: drop sets (moved higher up 3 times)
1 arm OH extension drop set: 25-20-15
Alt DB curl (heavy on supination): 15x5x10 (15 sec rest)
OH extension into rope curl: 10x1x10, 15x2x10, 12.5x2x10
Notes:
- It’s hard to find light dumbbells when I’m at school. The girls pretty much take them at the beginning of class and put them back on the rack at the end so I had to improvise
- Waiting to hear back on another Mal. Pretty excited. I feel in love with these breed with batdog. They are some high energy and tough dogs
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Friday:
Shrugs: 345x8x8
Power Row: 205x10x3
HLR: 20,10,8
Today:
Pause breathing front squat: 185x3x3
Anderson squat: 335x3x2
HLR
GHD
Notes:
- Been in a rush. Had a motor midterm today which went well. Chem exam wednesday
- I thought I wasn’t going to have time to lift so I gave myself 20mins to do whatever I wanted from the typical squat workout on BBD. Not optimal but better than nothing
- Also having to compress this week lifting wise. So I’ll just get what I can get done in the way of lifting
- This is also the benefit to JL’s programs @T3hPwnisher has mentioned. They can shrink and expand total lifting day wise. IDK about shrinking the workouts themselves but hey gotta do what you gotta do
- This is some growth mentally. Something better than nothing
- I also wound up getting “cold war core” for some ab work stuff when time allows. There was 1 tip about keeping toes pointed while doing HLR’s and it’s a great change
- Me and the GF have committed to a team comp in May. So that will be a fun trip to Deleware
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These dogs are like a dream breed that I will likely never get. I love the dogs, have been around a ton of em. So smart, so loyal, so just insanely athletic. I just know with my current lifestyle I wouldn’t do the dog justice, so I’m holding off, but I always wish I could pull the trigger
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Mine has a game where if she’s not getting enough attention or wants to play, she grabs something new of yours. With shoes, she’ll walk into the other room, grab it, bring it in front of you, and drop it then take off
The Mal I was looking at got adopted so I’m seeing about a catahoula mix
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BBD W2D1
Ran with dog this morning
OHP: 145x6x2
1 and 1/2 incline bench: 135x5,5,3 125x2x4
DB ohp: 35x10,10,9,7
Wide bench: 155x8,7,6
Bradford press: 90x6,4,3 65x5
OH lateral: 5x5x10
DB bench: 55x9,6
Notes:
- All 1 minute rest to make this work. This is the way. Going to drop weight if needed on lower body to make 1 min rest work
- I dropped the DBs sitting up off the bench by accident (you know how that is after a hard set) and got a talking to by the prof
- Learning to lift with no supportive gear is nice actually
- I wore my Nike metcons for the first time in a while today (barefoot shoes are being washed). They are cool for upper body but I don’t like the softness for lower
- DB bench was because I cut out 2 sets of bench amrap. Didn’t know if I would have time to do them. Now I know I probably will
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BBD
Shrug: 345x8x10
Row: 205x10x4
DB Row: 60x3x12, 10
35 pull ups total
Notes:
- Cut it short bc lats were cramping and low on time. Need to study more before my 7:30 exam
- This week might get messed up more but we will see
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Thursday (2/27/25)
Pullover and press: 65x6, 75x4x6
Reverse curl + wrist curl: 70x6x6
1 arm pushdown with 3 drop sets each arm
Alt DB curl: 22.5x3x10, 20x10, 17.5x10
OH extension and rope curl: 60x5x10
Friday (2/28/25)
Work up to 500lb frame carry for 40ft (no gear at all. even no belt)
Nordic curls; 13,7,9
Adductor work
On this day something was being fucking weird and painful in my knee so no quad
Notes:
- Haven’t been to the gym since Friday. It was mardi gras in NOLA this weekend so lots of outside time and active time. I had my nephew on my shoulders for a good part of Saturday.
- I had terrible sleep Friday and Saturday. Room we stayed in had no fan or vent
- Went on a small “road trip” heading back to BR from NOLA with GF. Then road in a parade on Monday night
- Tuesday I finally got to get home and we spent a lot of time at the pound looking at dogs. Walked out with one. She’s warming up
- Today. I did jack shit. Had some stuff around the house to catch up on, midterm tomorrow, and I was just tired. So back to gym tomorrow
- Girlfriend wanted to try out lent so she gave up stuff like rice, baked goods, juices, and other low nutritional value carbs. Some of that stuff is her favorite so I gave up cigars for lent to have “match” her. We both gave up alcohol after all the Mardi Gras Drinking
- Also I had a guy, who said he wasn’t gay, come up to girlfriend and just be like “That’s a stud right there. Like look at that ass and the whole beard”. Apparently thats not the first time someones told her something similar to that about me
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BBD W3D1
Time: 68 min
13in DL: 355x6,6,4,2,2,1
Jump squat: 70lbsx5x5
DL hold: 275x5
1 leg GHD: 4x10
Calf raise: 95x15,18 115x12,15
HLR: 12,8,8,10,7
Notes:
- 13in DL took a nose dive but that’s the strongest I’ve ever been pulling like that
- Had a midterm today. When I went to the testing center and logged in to the computer, it wasn’t in my available tests. So had to wait 15 minutes for them to fix it. I started the exam they gave me and then the proctor was like “wait that’s the wrong one”. So I waited 15 more minutes to finally get the right one. I’m trying to see if my prof will let me retake it because that’s kinda bullshit and knocked me off my game
- The girls are starting to get along
13in DL: 355x6
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They are so gorgeous. My hubby and I are absolutely set on getting a Malinois or Dutch Shepherd, when we get a dog.
How long do you leave yours alone? We both work 9-10 hours a day, which is why we haven’t adopted one yet. I have it in my head that is too long for the pup to be alone. Particularly with that breed.
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At longest usually 8 or so hours. I’ve never had any problems. With batdog (the black and white one) I kenneled her for the first year before letting her roam the house after I knew I could trust her. She was batshit crazy when we first got her. Now she’s controlled. Still has to have batshit crazy play time but isn’t a menace around the house as long as she’s played with. I did have a roommate to take her out during the day so she could have a bathroom break.
Now the new one, Lily, I will probably kennel her for 6 months or so until she’s fully adjusted. She was surrendered less than 2 weeks ago (wasn’t even in the system when we saw her at the pound) so she’s still figuring stuff out. She is a little older (4-5 years) so age might have mellowed her. Although, she looks too skinny to me, even for a mal, when you look at her face but supposedly she was surrendered because the previous owners had a baby (that makes my blood boil tbh) and not because of abuse.
Now with the mals and a long work schedule, I don’t think a true puppy would work out. A mal mix that has been fostered and a little bit older might work well. From what I can tell right now, lily is much calmer than batdog. Partially because of her personality and possibly because she wasn’t socialized as a pup but I could see her working better for someone with a long schedule. A mal like batdog no shot at all.
I will say I spend a lot of time doing stuff with batdog to make sure she has a fun time. We walk 2-3x a day and play for at least an hour. 2-3x we go to the park and at least once a week she goes to play with another dog. So she takes a lot of time. I’m unsure of how much time Lily will take because she’s still adjusting
For a fun story about mals, I was looking at one who’s in a country town. The foster was telling me that when she first got the dog, the dog ate through the drywall because it was bored and had always been an outside dog.
If you aren’t absolutely set on mals, I like german shepard mixes (you’ll probably get one that’s part mal) cattle dogs (high energy but less batshit crazy than mals), Danes (big lovable monsters), and great Pyrenees (sweetest dog I have ever met)
Lastly, I found a Doberman Pinscher and Mal mix locally that seems awesome. Hes a year old so a little too young for me
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@QuadQueen I have a question! BTW I have officially cut down my caffeine to a cup of coffee or a single white monster a day for the past month
So my GF wants to lose a few pounds (she’s not out of shape just a little bit heavier than she’s use to) but her main issue is she works 3 12’s a week at minimum and picks up shifts often. She doesn’t really have much time to meal prep and falls back to the average girl dinner.
After committing to this partner comp and generally wanting to make a change, she’s gotten better about eating protein and buying pre-mixed protein shakes (she says she cannot stomach protein powder but pre-mixed shakes, like core power and muscle milk, are fine). With lent recently she decided to give up baked goods, rice, juices, and other carbs with not much nutritional value. She has kept stuff like honey, fruit, veggies, and lentils on the foods to eat list but she’s having trouble finding meals to eat she likes. She’s also cutting down on snacking because that was becoming an issue to her.
Do you have any tips for someone working night shift and missing out on sleep? (Also she’s super caffeine intolerant so that’s not impacting sleep. Anything close to 100mg makes her sick)
Do you know any solid resources on meal prepping to fit how she’s eating (especially low effort because she does not feel like spending a lot of time cooking when she does have a day off)?
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I appreciate the detailed response!
This would be essential for us. At least one year old, but 2-3 would be better. I don’t have the desire or schedule to work with a puppy. Ideally, we get a police dog dropout. One with a great foundation of training, but is “too nice” to chase down baddies. There are a couple training places in our area that allow you to adopt these dogs and usually include training for the Hooman, so you can keep up the training on the dog.
This would be an adjustment, but a welcome one. The dog is also intended as my running buddy, and we would train her to run behind us while mountain biking. So she would get to run 15+ miles a week. Plus daily walks and play.
Sounds about right. I’ve always said that when a dog is destructive and bored, it’s the human’s fault.
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That’s a great idea! I have one older BJJ friend who does a lot of bite work with his mal
That sounds great! Batdog isn’t much interested in running. She usually tolerates it and then decides to try to bite my arms halfway through. She’s much more interested in tracking, chasing, and playing overall (I have a soccer ball with cut outs just for this)
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We have two German Shepherds. Fortunately, We have an acre+ for them to run. We get a house sitter for them when we travel. They do not kennel well. Have fun with your pup(s) when you make the leap.
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BBD W3D2
Time: 63 min
Strict press: 145x2,3,3,3,2,2
1 and a half incline bench: 125x5x5
DB press: 35x11,10,10,9
Bench: 155x3x5, 2x3
OH lateral: 10x5x10
Bradford press: 90x5,4,4,3
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BBD W3D3
Time: 52min
Pullover and press: 70x3x7,3x6
Reverse curl + wrist curl: 70x6x8
1 arm push down: 3 drop sets
Alt DB curl: 20x1x12,4x10
OH ext/Rope curl: 15lb: 12,10,10,10,8
Notes:
- got to yapping with someone about shoulder injuries
- I got a French press recently and made a good cup of coffee. I cannot wait to have a good cup of coffee and a cigar on weekend morning. I also realize im an old man
- Also weighing 195lb
- Will I catch up to @TrainForPain s arm size? No not soon but it’s nice to dream
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Ha! Thanks for the compliment, but you certainly will.
@davemccright is the real pace car
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