That dude is crazy.
On the conditioning thing and what to do, what to skip.
lifting 2 upper days 1 lower day.
Conditioning 1 day running
Then one combined day of some deads/cleans and some of the stuff he does, moving the body around punching and kicking stuff.
The craziness will have to wait. I have weights but no toys like tires, sandbags, hammers, etc.
More importantly, I don’t need them. Too many people get enamored with that sort of stuff. Just look at CrossFit. Most of us would benefit from building a basic level of running fitness before moving on to that stuff. But basic isn’t fun.
Running repeat 200m and 400m runs will build a hell of a base.
4.11.20
I did it!
CONDITIONING
- jog around the block for warm up lap (0.37 miles)
- did a few of my dynamic drills (walking knee hug stretch, walking lunges, leg swings, hurdle step overs)
- run uphill, jog half way back, walk the rest x 9 (approximately 75 meters for the run)
20+ minutes of moving and I guess I did 675 meters of faster-than-a-jog runs. I’m out of shape.
Today’s gym (I used the sidewalk):
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Looks pretty deserted. Is that normal or a result of everyone staying indoors !!
That’s normal. It’s my street and a hospital owns that side. It’s actually kind of nice.
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Today was “rest” day and I’m spent. After my short workout, I used the weed trimmer and edger on the yard. I just bought the edger attachment and that thing is awesome. What wasn’t awesome was trimming back the grass for the first time. I had a decent amount of growth over the concrete and it took some work to get through it.
After that, I put together the double chaise lounge chair we bought. It took a little over an hour and I got a nice sunburn on my back. That thing is great and was a good purchase.
I spent more time outside than inside today which is a good thing. I also didn’t have a beer. My wife and I agreed to cut out the booze for two weeks. I’ve wanted a cold beer just about every day this week. I’ve resisted the urge but it’s been a struggle. I could’ve easily put away eight or more beers today. On the plus side, I know I would feel like crap right now if I had.
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Glad to see your shoulder is improving, no matter how small of an improvement it is.
PS. show off!! referring to the pecs, lol
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4.12.20 Happy Easter!
Well, I felt pretty good yesterday and I feel the opposite today. My legs are dead, I’m sunburnt, and I had some severe stomach problems last night. I’m still not past them. Something I consumed set my stomach on fire. It’s not acid reflux. It’s a dull burn that kept me up all night. I finally fell asleep for good after 2am.
I’m supposed to work today. I volunteered to work a special assignment to catch some car thieves. Most of the team is working even though it’s normally our day off. I should be able to make it through the shift, but I’m not sure about today’s workout…
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SGSS W7 D4
Perked up a bit and managed to finish week seven on time.
ELLIPTICAL
5 min warm up
SQUAT
(PT between sets to prepare for pressing.)
45 x 10
140 x 5
170 x 5
200 x 5
230 x 3
260 x 2
290 x 1
My back was lazy today. Every rep felt tough. I think I’ll just do the bare minimum instead of going through the last three sets a second time. That will reduce my volume when I’m fatigued from running.
INCLINE
135 x 5
165 x 6 x 5 sets
PT stuff helped get me ready for this. My dad also called after my first set with 165 and added a 10 minute break to this. I actually put the phone on speaker and finished while we were on the phone.
RFESS
120 x 5 ea x 3 sets
DB BENCH
80 x 6, 6, 11+4
DB OHP
60 x 6, 6, 6, 4, 4
Guess I’ll be using this weight for awhile.
SIDE LYING LAT RAISE
10 x 12 + 5 x 17
DB LAT RAISE
15 x 30
INCLINE SKULL CRUSHER
75 x 15, 11, 10+4+3
Not a bad session considering how the day started. Next is lunch, maybe a haircut, and then work.
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4.13.20 Diddly Squat
I’m failing with food. I think fasting is doing more harm than good. I can wait til 1 or 3 or 5pm to eat, but once i eat, it’s over. A normal size meal does nothing. It’s like my stomach knows I’m behind and it wants to catch up. Eating makes me have more hunger than before the meal. If I could eat sensibly then it wouldn’t matter, but I can’t. I eat looser because I know I can afford it. But then I’m still hungry and craving more. More often than not, I cave and eat. Part of me is trying to be low carb on non training days, but I’m half assing it. I give in to my deep craving for carbs. I suck.
I’m not ready to count calories, but I might need to go back to planned and scheduled eating. Breakfast, early lunch, late lunch, and dinner. 600 calories per meal. I think I could do that but I might need to measure my food to recalibrate my estimates.
My current training isn’t really for cutting, but I’m planning to continue with this approach so it doesn’t matter. I feel like I’ve fallen into more of a training method or approach instead of running a program. Programs have an end date. I don’t need that. The SGSS program is a good progression to copy. It’ll allow me to build up to heavy weights four times a year. It’s fun but it takes its toll so it’s good to spread it out. I can also skip the realization phase (last phase) and just start over with the prep phase. I need to think long term and it might be time to pump the brakes - just a little speed check back down to 225 lbs or so.
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4.14.20
I had plans to train today, but work happened. I think I mentioned a lot of the cases I’ve been working on last week. I identified all three people by Thursday and was ready to present the cases for charging. Well, Friday morning I received an email asking for help identifying someone who stole some guns from a business. I recognized the individual as one of my suspects. The ATF is interested in the case. I was able to track him down this morning and arrest him. He was with the two other people that showed up in my cases from the past few weeks. We were able to use my cases as probable cause to arrest them and question them. The guy who stole the guns was on Parole and they issued an arrest and detain order. One of the others was on probation and they did the same for her.
We also stumbled onto a pickup full of stolen property. We were able to locate a handful of the owners and return the stuff. The stolen property also led us to new cases with the same person. We have a lot of work to do tomorrow but we should be able to bury this guy.
On top of all that, my wife was nominated as PE Teacher of the Year for our state today!
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It was a good day
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Congrats both on your wife’s nomination and also on returning stolen property. Returning stolen property rarely occurs in my area. Hero worship probably in order here by the owners.
Someone I know had her father’s congressional medal of honor taken in a burglary of her home. She was confident the police would recover it. Amazing attitude from someone so educated; moreso amazing it was not in a bank box. They lived in an expensive area about one block from what I would consider a ghetto.
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@Frank_C I bit the bullet yesterday and bought a weighted cover. Thank you for writing about your experiences with it. Haven’t slept that well in a long time.
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A very fine day J, well done to the both of you
I’m finally somewhat caught up on your log… just the recent stuff, no way I was walking back as much as I missed. You’re looking and performing very strong, and it also looks like you’re successfully mitigating/working around some of the chronic issues you were having, so congratulations on that! It also looks like your career is going in a good direction, so things are coming up J, even with all the craziness going on right now.
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It’s crazy how fast that stuff moves. We had property from dozens of victims but were only able to identify a handful. It comes down to the details. If you report a black backpack being stolen then I’m not going to be able to find your case when I stumble across it. Serial numbers, IDs, credit cards, unique items, etc are the things we can use. Hand tools are the worst. We know they’re all stolen but we can’t prove it so we don’t get to take them.
Glad to hear you liked it!
Thanks, Mort!
I’m glad you’re back, Steve. I’ve been through a lot with my training and food over the past few years. It’s been a wild ride. I’m pretty happy with things at the moment.
No training again today. I spent the day sorting through stolen property, finding the cases, doing all the required work to connect the bad guy to the crimes and such. I also managed to find a letter jacket that was reported stolen after we left the scene yesterday. It was in the back of the truck when we left. I knew that people were going to pick that truck apart once we left and I was right. Luckily, one of the long term occupants of the motel grabbed the letter jacket. I had a feeling he might and I’m glad he did. I was able to get it back and return it to the owner today. I know people get sentimental about those things.
We’re getting close to 20 cases for this guy now - a mix of burglary to auto and unlawful use of financial cards. I’m going to put it all together in one big charging affidavit to show how much of a problem this guy really is. Hopefully something will stick.
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4.16.20 SGSS W8 D1
Well, I’m half a week behind schedule but I felt fresh.
WARM UP
Jog a lap (0.37 miles) and a few dynamic drills for hip mobility.
PULL UPS
BW x 10, 10, 9+3+2
DEADLIFT
185 x 5
255 x 3
305 x 3
345 x 1, 1
395 x 3 x 3
Felt damn good today!
HANG POWER CLEAN
135 x 3
185 x 3
205 x 3 x 3
DB MEADOWS ROW
95 x 6, 6, 9
DB REAR DELT FLY
30 + black band x 15
30 x 15
Black band x 15
Drop set style.
INCLINE DB CURL
30 x 15, 7, 5 + barbell curl x 10
Time: 45 minutes for lifting. I’m thinking that I might be able to do an upper/lower split again. My list of upper body lifts is long but a giant set of shoulder stuff would take care of that. Incline, OHP, pull ups, rows, and a shoulder finisher would be about the same as what I’m doing. I could probably squeeze in a bench/row superset if I feel like my chest needs more.
And another thing - I can adopt the SGSS progression (increase volume then add weight) but change it for hypertrophy. Three sets on day one with the last set an amrap. Three sets on day two with the last set a double rest pause. Add weight, repeat. Obviously, this would only be for upper body.
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Afternoon Workout
Because I’m bored.
WARM UP
same as this morning
GRADUAL SLOPE RUNS
8 x 100 m run uphill, jog halfway back, walk the remainder
Time: 21:04. Last run took about 18 seconds. It feels like I’m pulling a trailer!
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I’m tracking my food today and, boy, is it disappointing. I’ve been eating a lot more than I need. Going to shoot for 2400 cals per day until I’m 225 again. I was 227 and change this morning so if I can avoid eating like a moron then I should be there in no time.
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As a fan of SGSS, do you think it could work using the principles solely for press?