[quote]Fletch1986 wrote:
Squat
225x12x2 30s rest
these flew up
[/quote]
Great work man! Sounds nauseating and awesome all at the same time!
[quote]Alpha wrote:
[quote]Fletch1986 wrote:
Squat
225x12x2 30s rest
these flew up
[/quote]
Great work man! Sounds nauseating and awesome all at the same time![/quote]
Hey! Thanks for the kind words! And it’s good to see you in here! But nah, the fun doesn’t really start until a couple weeks from now where I keep rest 10-20s for 16x2 haha. That’s the one that’ll floor me, make me see stars, gag, and bring up happy childhood memories. It’s a good thing 
Saturday
Wide Stance Manta Ray Squat
285x3 RPE 7.5
315x3 RPE 8
345x3 RPE 8-8.5
Beltless
205x4x5
I really need to be sure I get at least 2 sets of RPE 8 or above on my MEish work for Accumulation blocks. When I go over to intensification, make sure there’s at least 1 RPE 9 set and cut out the back off sets.
Standing Press
85x5x9 60s rest
1st couple of sets were easy peasy. Last set had my shoulders and tris and on fire!
DE Beltless Deadlift
275x14x1 15-30s rest
Solid work here. Put me a little out of breath, worked on my speed and wedging myself into the bar and squeezing it off the ground while keeping my back flat the whole rep, and got a decent amount of volume.
Conditioning:
Man-Makers
-Ladder starting at 5 for a total of 15
*I was very surprised at how little it took to leave me winded and nauseated, time to do some more of these as much as I suck at them
Burpees w/ Push Up
-Ladder starting at 8
*actually should’ve pushed this one harder and started at 10
Sunday
Beltless 1-Plate Deficit Pull
345x3 RPE 7.5
375x3 RPE 8
405x3 RPE 8
Bench Press
155x14x3 15-25s rest
Bodyweight Bulgarian Split Squat
5x10 45s rest
Deck Squat/Burpee Combo w/ pushup but w/o standing up
-ladder starting at 8
*these were pretty tough and left my abs threatening to cramp up
Tuesday
Short Pause CGBP
215x3 RPE 7.5
235x3 RPE 8
255x3 RPE 8.5
135x5x5 felt good so I went with the higher end of the table
SLDL off the ground
185x10, 185x9, 185x8, 185x7, 185x6
Thursday
Squat
225x14x2 30s rest
Swiss Ball DB Press
5 sets for a pump
Friday
Deadlift
275x14x1 10-20s rest
Standing Press
85x5x10 60s rest
I couldn’t maintain really good form on the last reps of the last two sets but I still got a really nice burn in my shoulders and tris
Saturday
Manta Ray Wide Stance Squat
345x1 RPE 8
375x1 RPE 8.5
400x1 RPE 9 right leg cramped up at the top of this rep, need to make sure I’m better hydrated before training sessions
Rope Push Down/Out / Rope Pinwheel Curl / Face Pull
60x3x15 / 80x3x15 / 20x3x15
not pushing it hard just getting in a little volume while flushing some blood into my wrist, elbows, and shoulders
I really like your conditioning ideas, may have to steal some of those!
[quote]Alpha wrote:
I really like your conditioning ideas, may have to steal some of those![/quote]
Do you mean the DE work where I do one of the big 3, lift it as fast as I can for a bunch of sets and low reps with really low rest periods? The fancy name for it in case you want to research it a little is lactic acid DE cycle. That’s an idea I took from Westside training.
If you mean the other stuff I sometimes do for a finisher, I just borrowed ideas from crossfit.
I actually saw in your log that tumbling helps with your joints so I started doing some metabolic finishers that involve getting on and off the ground and rolling around and I feel a ton better and I don’t hurt when I roll, wrestle, and get off the ground with my dogs! Thx!
And I really love the articles and quotes you post on your log. It’s good stuff.
I like them both man. I’ll check out what you mentioned with Westside and I really like that the finishers are mostly bodyweight.
I think Getting down and back up off the ground in as many ways as possible is one of the most underrated movements out there. It is something that we have to do multiple times a day (usually with some form of pain) yet we never work on it…That is why I will never quite Jiu-Jitsu…I just don’t think my joints and back will hold up to my volume of training without it.
And thanks so much for the kind words man. I try to write something everyday. Sometimes it is good, sometimes it is shite, but I know I won’t get better at it if I don’t stay consistently dedicated to it. That is one thing I am trying to do with my site and kind words like you said help keep me motivated. Thanks for that, brother!
Sunday
1 Plate Deficit Beltless Dead
405x1 RPE 7.5-8
435x1 RPE 8
465x1 RPE 9
DE Bench
155x16x3 15-25s rest
up to set 10 was 15s, then gradually got longer so I could keep moving the weight fast
Damn ! Some good training right here! I am just a beginner but i enjoyed reading this log… How long have you been training?
I had an I don’t know what the hell I’m doing phase from when I was about 20 through 22, from there I started figuring things out albeit slowly and became a lot more consistent and I’m now 27. So 2 years dicking around and 5 a bit more seriously.
And thanks!
–Tuesday–
Short Paused CGBP
255x1 RPE 7.5
275x1 RPE 8.5
285x1 RPE 9.5
135x3x8
SLDL from the Floor
I don’t remember but I do remember that I didn’t push it hard because I was dizzy and weak for some unknown reason.
–Thursday–
DE Squats
225x16x2 15-25s rest
These were brutal but I somehow got through them. Focus was a struggle for maintaining good form and keeping the bar speed up.
Some Dips and Chins- Wow I suck at these it’s been so long since I’ve done them
–Friday–
DE Deads:
lots of warm up sets up to 135 plus band tension
2 Light Bands Draped Over the Bar w/ 135
3x1
Straight Weight
375x3x1
420x1
445x1 My form was actually perfect, the only thing that should’ve been a little better is bar speed but I think that’s b/c I didn’t have the grip power but it’s nothing chalk wouldn’t fix
Standing Press
100x3x10
Deck Squat Into Burpee w/ Push Up:
laddered down from 5- I’ve become better at these fast, it’s time to up the ante, I’ll try standing up after each deck squat and burpee now
I’ll be working up to RPE’s to 9-10 without back off sets.
Saturday
Manta Ray Wide Stance Squat
285x5 RPE 8
315x5 RPE 8
345x5 RPE 9 Nearly through up just from IAP after my 3rd rep. Had to hold the weight for a while to center myself before I could finish the set. Just holding the weight there for that long took some energy out of me.
Cable Rope Push Down/Out / Cable Rope Hammer Curls / Face Pull
3x15 for all for a weight that flushed blood through those joints and gave a slight burn
Had to get out of the gym for other priorities so no conditioning today. Really have to get after it tomorrow.
Sunday
I’ll Only work up to an RPE 8.5-9 for ME Deads on the Intensification Phase
Beltless 1-Plate Deficit Dead
315x5 RPE 7.5-8
345x5 RPE 8
375x5 RPE 8.5
Rounding my upper back by forcing it back making a tight ‘cave’ helps a ton
DE Bench
Slowly worked up to 1 set of 3 w/ 95 w/ 2 sets of doubled minis
Straight Weight
225x3
240x3
255x2
Form was perfect and weights went up smoothly
I have given up on form with my conv dl. 2 doubled mini bands is a good bit of tension.
[quote]budreiser wrote:
I have given up on form with my conv dl. 2 doubled mini bands is a good bit of tension.[/quote]
I had to give up sumo because it was tearing up my left SI joint. Otherwise I’d probably still be doing that, but really the one I’m going to be stronger at is the one I practice more and I can still work it in for 3 or so weeks at a time to build my conventional.
Now those minis… when I got to straight weight after using them, I wasn’t sure if I had the weight off the hooks because it felt ridiculously stable and almost weightless haha. I do have to be careful when using lots of band tension because it’ll feel easy while I work with it, but later I’ll feel it in my joints and experience ‘cns fatigue’.
Tuesday
Short Pause CGBP
225x5 RPE 8
240x5 RPE 8.5
255x5 RPE 9.5 I’d give a 40 percent chance I had another rep
Took forever to get to anything so no other work this night.
–Thursday–
Squat: After a slow work up…
W/ a Light Band and Mini
115x3x2
Straight Weight Work Sets
315x2 RPE 7
335x2 RPE 7.5
365x2 RPE 8
385x2 RPE 8
Chins / Dips
3x8 / 3x8
Wow I suck at dips, I’ll see what sticking with them does
–Friday–
DE Deadlift: After a slow work up…
W/ 2 Light Bands draped over the bar
135x3x1
Straight Weight Working Sets
420x2x1 RPE 7-7.5
445x1 RPE 7.5
475x1 RPE 8
Standing Press:
115x2x8
115x7 There may have been another rep but it wasn’t worth grinding my joints away for it
Conditioning:
-Deck Squats into Burpee standing up every time I landed on my feet for a ladder from 5 30s between sets. I can definitely go for a 7-8 ladder next time
-Tire Flips pushing the tire as quickly and powerfully as possible for a ladder from 7 30s between sets. I’ll move it to 8 next time.