One of us! One of us! One of us!
I am like you with those squats. I want them to get bigger and better, but I don’t want to actually get bigger legs.
2 Likes
A lot of blasphemy up in this log…
2 Likes
Eventually you, too, will realize that muscle gains are fleeting. There is no reason to waste them on your legs in your mid 30s.
2 Likes
Unfortunately I still have quite a bit to gain so I’m not too close muscle wise. I’m also on TRT and wouldn’t think twice about doubling my prescribed dose when I got to that almost ceiling place or what ever for a few months, but I get your point.
1 Like
8.23.20 C1 W1 D2 - Incline
Conditioning
Outdoor Warm Up - 7:40
Hill Sprints - ~75m x 10, walk back - 14:00
INCLINE
135 x 5
150 x 5 x 5
Started with super sets but abandoned that after two rounds.
DB MEADOWS ROW
60 x 10
Not feeling these. Tried this:
DB REV FLY
25 x 10 x 3
super set with
PENDLAY ROW
135 x 10 x 3
Man, I miss cable rows.
SEATED OHP
95 x 5 x 5
No back support and didn’t feel too bad.
Giant Set
DB REV FLY (Felt good earlier so why not do more?
25 x 10 x 3
DB LAT RAISE
25 x 10 x 3
BAND PRESS DOWN
Purple x 20F/20T, 15F/15T, 12F/12T
**Time: 40ish minutes. This was a very strange session. I butchered my plan but I feel pretty good. I’d planned to do Meadows rows in a superset with Incline and then BBB on DB Incline with reverse Flys. I also thought I’d do 3x5 on DB OHP after that. Well, I didn’t. I got into the workout and it wasn’t going well. I don’t know what to do with back work. I think I’ll just do extra at my work gym when I have the equipment. Cable rows when I do my extra incline sets and pull downs or pull ups with OHP.
One thing of which I’m certain is that my rear delts feel like that 510 deadlift tried to rip my arms off. That made the reverse flies feel even better.
6 Likes
8.25.20 C1 W1 D3 - Deadlift
SQUAT
135 x 5
185 x 5
205 x 5 x 3 sets
with
AB WHEEL
3x 10
POWER CLEAN
135 x 3
185 x 5 x 3 sets
DEADLIFT
275 x 3
345 x 5 x 5
CLEAN PULL
245 x 5 x 5
Time: 50 minutes and not easy. Three sets is fine but it’s those fourth and fifth sets that push me. I guess that’s where the magic happens.
6 Likes
Although I’m not pushing as much weight, or doing some of these exercises, I find this to be true for myself. Seems that 4th+ set(s) is like a whole new world of pain and struggle lol
3 Likes
Moderate weights, not to failure doesn’t mean easy!
2 Likes
I’m just happy that 5/3/1 only goes up to five reps for this program. Eight reps seems like a high rep set nowadays.
3 Likes
I call that cardio
3 Likes
It sure feels like it.
1 Like
EMOM workouts from Lee Boyce:
1 – Deadlift
- Time Length: 20 minutes
- Weight: Bodyweight equivalent (If you weigh 250 pounds, load to 250)
- Reps: 3-5 reps per set
- Method: Touch-and-go (keep tension on the bar the whole time and let it tap the ground, not settle)
2 – Squat
- Time Length: 20 minutes
- Weight: 80% of bodyweight (If you weigh 250 pounds, load to 200)
- Reps: 3 reps per set
- Method: Controlled eccentric, full range, strong concentric (a 20X0 tempo would be best – that means squatting down over a count of about 2 seconds and then exploding upwards with no rest at the top or bottom)
3 – Bench Press
- Time Length: 20 minutes
- Weight: 60% of bodyweight (If you weigh 250 pounds, load to 150)
- Reps: 5 reps per set
- Method: 20X0 Tempo
- Note: You likely won’t have a spotter for this exercise for the whole 20 minutes, so always leave one rep in the tank, just in case.
4. Strict Press (Standing Overhead Press)
- Time Length: 20 minutes
- Weight: 40% of bodyweight (If you weigh 250 pounds, load to 100)
- Reps: 3 reps per set
- Method: 20X0 Tempo
3 Likes
That would be horrible if all 4 were 1 workout!
1 Like
@Frank_C I was eyeing those up as well. They just don’t fit well with my current plan.
@boyce79 that sounds like a challenge to me.
1 Like
8.27.20
CONDITIONING
Outdoor warm up
3 Rounds For Time (19:45)
- hammer swings x 20
- tire jumps x 5
- tire flips x 10
- abs x 10
- pull up x 5 (knees up due to height restrictions)
- jog approx 250 meters
Round three is where it started to hurt. Rests were longer, lungs weren’t expanding, nausea was knocking, it sucked.
So that’s last time and I added pull ups. I also jogged down the driveway for my runs instead of walking. I “ran” further but it was much slower.
I’m currently trying to recover enough to go lift.
2 Likes
C1 W1 D4 - OHP
Super Set
SEATED OHP
45 x 10
115 x 5 x 5
PULL UPS
BW x 10, 10, 8+2, 6+4, 5+2+2+1
Super Set
DB INCLINE
75 x 5 x 5
UNDERHAND ROW
185 x 5 x 5
Giant Set
DV REV FLY
25 x 12 x 2
DB LAT RAISE
25 x 10 + 13 x 10 x 2 sets
BARBELL CURL TRIPLE SET
65 x 8/8/8
65 x 6/6/6
Time: 49 minutes. Pace: snail. Energy: gone.
3 Likes
Checking back in to say my lats are wrecked. Something I did worked. Tomorrow is squat, power cleans, and deadlifts if I have time. I have an appt from 0930-1030 and my part time job starts at 1230. If I’m downstairs by 1100 and done by 1145 then I can pull it off.
5x3 on squats
5x5 on cleans
3x5 on deads
3x10 on RFESS and abs… maybe.
I think I can do it. If I do then I’ll only have to do conditioning Saturday. After today, it seems wise to separate lifting and conditioning.
1 Like
I wonder if @kleinhound agrees.
2 Likes
My CPU does not recognize this command
2 Likes
I’m guessing @kleinhound wants beach muscles over extra mass on his legs, too.