rise 3:58
Tmill foam stretchy
Trap bar 145x5, 235x4, 285x3, 325x2, 345x1, 375x1 395x1, 285x8, 285x7 beltless til 345
RDl 4x12x135
pullthroughs 160x12, 180x12, 200x10
Peace
Nice trap work and overall back thrashing.
GV- it sure was!
A little gas and go work
Treadmill 8 min
Stationary Bike 27 min 7.72 miles with 36lb vest
machine rear delt 6x20x45
whip snatch 3x10x65 1x10x75
deadhang pull ups 5,6,6,5
Happy Thanksgiving to all.
Peace, Paul
[quote]OldGoat wrote:
deadhang pull ups 5,6,6,5
[/quote]
These are always impressive and rarely seen.
[quote]kpsnap wrote:
[quote]OldGoat wrote:
deadhang pull ups 5,6,6,5
[/quote]
These are always impressive and rarely seen.[/quote]
Thanks Snap I greatly appreciate that…I know you are deadhang machine so it counts double from you!
Giving thanks for the ability to still train
Tmill, foam, stretchy
Paused BP 135x5, 185x4, 225x3, 245x2, 255x1, 265x1, 275x1 The 275 flew up so I was tempted to go 285 for a PR but stayed the course… 225x8 60 sec 225x5. The 275 equals my PR
cable rows 120x12, 140x12, 160x10, 180x4
Incline dbs 55s x 15, 11, 7
hammer seated pullover 3x15x100
Stay Safe and Enjoy!
Peace
Tmill 30 min 1. 69 miles 36lb vest
BBcurl 15x45, 15x55, 15x60, 15x65, 15x70
MachineTri Ext 15x60 15x70,12x80 15x70 15x60
gorilla walk 1.76miles
just a gas and go refresh session…good after yesterday’s debauchery!
Peace
Tmill , foam , stretchy
Paused squats 135x5, 185x4, 225x3, 245x2 (belt) 265x1, 275x1 225x5,3,3,3,3
Hip thrusters 225x10, 275x8, 315x6, 335x4 225x8 last rep of each set 5 sec hold
leg ext 5x15x80
Ham curl 5x15x80
I had to do the old man side ways, hold the hand rail shuffle down the 5 stairs from the gym to the parking lot!
Gorilla walk will have to wait until I can walk…
peace
Pause work is the awesome measure of mastery over the weight. Great work.
[quote]gorillavanilla wrote:
Pause work is the awesome measure of mastery over the weight. Great work.[/quote]
Thanks a bunch GV, for you it’s mastery; I think for me its an apprenticeship! hahaha
Nice work!
Thanks confusion
Tmill 8 min
Stationary Bike 25 min 7.82miles with ankle weights
reverse fly 5x15x60
wide grip deadhang pul-ups 6,5,5,5,5
a little gas and go today…now to spend 6 hours in the car…have to take my boy back to school…poor bastard had ankle surgery on Monday and isn’t feeling great but its the last 3 weeks of the semester and finals are looming so suck it up and get after it…
Peace
Tmill, foam, Stretchy
Incline BP 135x5, 165x4, 185x3, 225x4,235x1 185x12 (PR+1) 60 sec 185x5 30 sec 185x2
deadhang weighted chins 2x5x25lbs, 2x5x35lbs, 1x4.7555555555555x45lbs
log press 2x10x95 2x10x105
hit a rep PR, did some good chin work and I feel like it was a crap session bar speed on inclines just wasn’t there…lack of sleep can do that to a fella! working on about 4.5 hours of broken sleep…
BW 176.2 I have 2.5 weeks left of LRB 365
Nice chin work.
As regular viewers of this log know; I have been running Paul Carter?s LRB 365. So I thought I would write a brief summation of things that stuck with me.
LRB 365 worked for me. I set some new PR?s, a bunch of rep PR?s… got in better shape than I was previously. I was basically joint and tendon healthy, (other than a minor hip flare up early in the year) and I attribute my overall health in that area due in part to Carter?s submaximal approach. Most of time you spend between 72-85% of an everday max. Only occasionally venturing into the 90% plus region for brief periods of time.
The over-warm-up singles before dropping some weight to do reps with works great for me…it?s where the majority of my rep PR?s were found. There are 20 rep sets and 100 reps sets ( I was unable to complete 1 without stopping) which both changed my thinking about reps above 10 not being beneficial other than for cardio! 50% sets are brutal and effective…assuming you live. Assistance work needs to be cut back as you get up into the higher % of main work.
For the 5/3/1 crowd there are similarities between LRB 365 and 5/3/1 with perhaps a little more variation in 365. There are lots of paused reps as Carter believes that raw lifters benefit more from paused work than any other training variant.( I still like screwing around with chains although not during LRB 365)
The program is designed for people who don?t compete (me) and therefore don?t need to be targeting a specific dates ( meets) to strength peak several times a year. Although it?s a ?365 day? program it?s really a series of Phases linked together that attack various aspects of conditioning and training: so it?s not the same thing for 12 months. There were 7 ?Phases? and 6 weeks off to the year. 2 strength peak phases, 2 conditioning intensive phases, 2 mass building phases and a strength stabilizing phase after the conditioning hell…basically a transition phase with moderate weight.
The Phases manipulate the calendar. For example, you start out with a strength peaking phase. Why? Because you have just come out of the holiday season and are likely loaded with nutrients (Excess sludge) so it?s time to put them to work…the conditioning phases in spring lead you up to be lean(er) for summer (poolside supremacy) and so on. Just simple, common sense and practical reasoning about how and when do those things.
There are diet suggestions and templates, there is a lot of information about Carter?s basic philosophy on life and lifting and how he has arrived at his training methodology which I found useful. A template is a template, but understanding how and why things are applied appeals to my intellectual side.
I will probably end up about 3-4 lbs heavier but leaner than when I started…and if I throttle back on beer, I could lean out very easily in 6 weeks without any other major dietary changes. Sprinting which I did during 2 different phases burns fat…period?if you want to have fun during the holidays ( party and enjoy heavy foods) just sprint twice a week and I doubt your waist or blood profile will change…
Although not written for the plus 50 crowd, I think with some minor or perhaps very minor tweaks anyone could benefit from it. I modified the conditioning routine to avoid my ankle hell…and I threw in extra recovery days when I felt I was starting to get run over. Overall, I would say I was 90% or better following the letter as written.
From a strength perspective, Specificity and repetition are key to making a particular lift or movement work: I believe most if not all could agree on that. But I think one of the best measurements of ?are you stronger? comes from carryover. For example…I hadn?t used a trap bar all year and when I did I hit a 40lb PR in a couple of sessions. Why? I can only venture to guess that carryover from all the other work had made me stronger, most likely paused squats are the culprit! Same can be said of Inclines.
I went from a previous all-time best of 4 reps at 225 to 6 reps in 2 sessions having not done them in several months. How? Likely suspect would be the all paused bench work building some strength out of the bottom. I haven?t done any max testing other than during peak phases but I can say this…
Will I run LRB 365 again? Yes, but I?m thinking about doing Dan John?s 40 day challenge. So I may run the challenge and then bridge over and pick up LRB as the conditioning phases get underway; haven?t made a final decision yet. And I also like what OP has done by rotating his starting weeks with 5/3/1…and wouldn?t mind giving that a go! I have 2.5 weeks to go before I need to decide what?s next.
And for those of you who do compete, ( a tip of the hat by the way) Carter has tons of programming and other materials, thoughts and guidelines for that as well. Worth checking out and Paul is an incredibly helpful guy…no, I?m not on his payroll!
Very cool write up. After I hit some PL goals, I may give this a run after my next meet since leaning out and adding cardio are top of mind.
Thanks OG!
Great work OG. I’m impressed how you were able to stick with it for an entire year. You deserve all the gains you’ve made.
Very informative write up so I may have to check out this Carter guy and his program. Pause squats are probably the culprit. Nice work over all.
Nice write up OG. I’m in competition mode now but may run some of Carter’s stuff the next time I’m looking to take a break from competing for a while.
Glad you got results, Goat.