@dagill2 thanks man. Sled-wise, I built my own out of an offroad tire for a truck. Drilled a hole through the center of the tread and attached a 12mm eye-bolt. You can get a tow strap and put it through the eye of the bolt and that’s what you drag it with. A few $5 sandbags are what I use for weight.
@boilerman yeah, it’s nuts. There’s so much fake content being created and shared, or real content being taken out of context and passed off as well. All in the name of inciting an emotional response that’s dividing everyone even more. It’s no secret that the looting has nothing to do with the cause, and those people that are looting were just waiting for a reason to do shit like that. I’ve never seen a movement as united as this one and I really hope we accomplish something. Hopefully the violence continues on the downward trend.
Normal PWO routine. I’ve felt real shitty the last 3/4 days because I pushed strength hard and didn’t eat to recover. I keep wanting to drop some weight, but fuck it up every single time and my recovery goes out the window. I’m gonna keep eating for strength through this Anchor and will worry about weight later. Just sucks that I own 3 pair of shorts that fit me…
Squat
45 x 5
175 x 5
215 x 5
255 x 3
295 x 5
335 x 5
385 x 5 - sloooooow
335 x 5
385 x 3 - narrower stance, much better
420 x 1 - as fast as it should be
Assistance
SS w/ squat
Seated DB raise - 12 lbs - 15, 10, 10
Side plank - 10 deep breaths per side x 3 sets
No SS
BB Curl - 65 lbs - 3 x 10
I still didn’t feel good today, but pushed through the session and it went just fine. I always have much more trouble with the set of 5 at 90% than I do with the TM set or joker. Assistance felt good, didn’t go too hard with the DB raises because I’ll be doing Press tomorrow to keep on schedule. Should be figuring out which template I’ll be doing next cycle today or so and will upload my sheet.
It has, but I’m ready to go after a little more of an aesthetic goal with the next one. Time to build rather than peak, ya know? Going back and forth between a two day and a three day program.
Right now I’m considering a two-day program that I’ve had a lot of success with in the past with one conditioning and one strongman-ish day added. Conditioning will be sprinting, strongman will be sandbag, sled, and farmer’s carries.
Other options would be one of the 3-day full body routines from Forever, 5’s Pro 5x5 FSL, or Triumvirate. I’d like to get a little running in and lean out a bit after developing this power belly.
Up and moving. Tried a Freedom Pop flavored C4 and it was pretty awful tasting. Like a melted popsicle - too strong. Anyway, normal PWO.
Press
45 x 5
65 x 5
80 x 5
95 x 3
110 x 5
130 x 5
145 x 5
130 x 5
145 x 3
160 x 3 - PR
175 x 0 - nervous as hell and couldn’t catch my breath
Sat on bench, stood up to put weights away, realized I wasn’t nervous anymore
175 x 1
Assistance
SS w/ press
Pull up - 5 x 5
Ab wheel - 3 x 10
No SS
Band tricep pushdown - 1 x 25
Going to a full grip vs thumbless grip really helped stability. I flare my elbows too early and I need to fix that - it’s the technique reason I missed 175 the first time. Calm focus is the mental space I need to be in to perform my best.
I have gigantic palms and short, fat fingers, so I have a hard time setting the bar deep enough into my hand to be stable when I go false grip. My fingers aren’t long enough to come down and wrap the bar if I put it near the heel of my palm. But if I bury the bar in the hook created by wrapping my thumb around the bar, we’re locked and loaded. Being a physical anomaly is a pain in the ass.
I’ve been struggling with motivation and waking up in general. Zero aggression in my body. I think it’s from pushing PR’s for the last 2 weeks. Normal PWO routine.
Deadlift
175 x 5
220 x 5
265 x 3
310 x 5
350 x 5
395 x 5
350 x 5
395 x 3 - Conventional
440 x 1 - Conventional
440 x 1 - Conventional - into the J-hooks to unload
Assistance
SS w/ deadlift
Ab wheel - 3 x 10
Push up - 2 x 15
No SS
Band pull apart - 1 x 40
My hips were lopsided today and my left knee was bothering me, so I went conventional. I still had a hard time getting into the training session, so I know I overdid it the last two weeks without eating enough to recover. 440 moved well conventional, I just didn’t push it because I need to recover a bit. I’ve been dumb about things and am working to recover and still get more out of this cycle. Assistance was fine, just did what I needed to do.
Hey man I noticed that you said when you try to cut down on weight your recovery goes to shit, how would a normal day of eating look for you if you don’t mind me asking?
Rather than hold myself accountable, I have a tendency to firesale my nutrition and just under-eat like hell. The most recent failure is because I cut carb sources outside of fruits and I went back to fasting. Truth be told, I didn’t have the motivation to tighten things up but I tried to force it. I needed to keep eating for strength and cut junk food but I went full shithead instead.
Day of dumb eating no training
16 oz black cold brew coffee
Lunch
8 oz pork chop
salad
1.5 c mango chunks
Dinner
10-12 oz steak, fish, chicken - preferably not super lean
Non-starchy vegetable
16 oz milk
2 scoops whey
Day of dumb eating training
Amino energy (200mg caffeine)
60g maltodextrin
20g whey
1/4 tsp salt
Train
60g maltodextrin
40g whey
16 oz milk
Lunch
8 oz pork
1.5c mango
Dinner
10-12 oz fish/chicken/steak - not lean
non-starchy vegetables
If you want you can shoot me an email or DM on instagram and I’d be more than willing to talk your ear off about nutrition and effective eating habits that I’ve picked up on throughout my lifting time (Albeit a relatively short one)
IG: TX_Teenstronkman
People tend to overlook the basic structure of eating habits and try to focus immediately on cutting stuff out and the Minute details which usually makes people burn out fast. I’d like to say I’m a very compliant athlete when it comes to diet but there are points where things get overwhelming and I shit the bed when it comes to diet.
Hey man what’s your email? I’d like to take ya up on your offer and I refuse to get an IG. haha I have OK habits for gaining weight and managed to not get completely fat, but when it comes to translating those habits into leaning out I fail miserably. I’d rather do habit-based eating than counting or being really anal about it because that tends to drive me fucking insane.
Also, my motivation has completely crashed from pushing PR’s and things so hard the last few weeks. I’m really glad I hit the numbers I hit, but I gotta finish this cycle out and I just feel completely drained and exhausted all the time. Gonna try and bench today or Saturday, take a deload week and hike, then come back and finish the last week of Coffinworm with the 85% PR sets.
Hey man, doing much better now. Went to the New River Gorge with my wife and we did some pretty strenuous hiking for a few days. Didn’t sleep at all because the bed was atrocious and the room wouldn’t cool off, but enjoyed myself nonetheless.
I’ll be ready to knock out the final week of Coffinworm starting Monday and will be figuring out what to do after that. Might go full body 3 days a week and try to focus on running a bit more.
Truth be told, I think I was a bit depressed at the state of the world and that killed my motivation to lift just as much as overdoing PR attempts did. In a better headspace now and need to stay the fuck away from Facebook and things like that.
I moved facebook off the front screen of my phone, and removed notifications about 2 weeks ago so that it’s not easy for me to look at it. So far, it’s been a great way to cut out unnecessary stress and drama from my life.
I think I’ll be doing the same thing man, great idea. It’s tough because I’m on our HOA board which has a FB page and I constantly have to monitor it. People are so awful to each other that I have to continually delete posts. This is in a decently nice subdivision, too, which is ridiculous.
I don’t know what that means, but I don’t envy you. I’m not a social media guy, at all. Last time I was looking for new jobs, I came across several that asked for Twitter profiles as part of the process. I didn’t even bother looking beyond that.