WARM UP
Airdyne - 20 min, 8.6 miles Listened to 1 Samuel 13 & 14 and the accompanying podcast.
OHP
30 x 10
80 x 5
105 x 5
120 x 5
135 x 8
BTN OHP BBB
90 x 10 x 5 sets Dropped the weight by 5 lbs. Rest was 1:30, 1:30, 2:00, 2:15, 2:25.
SEATED CABLE ROW
140 x 10 x 5 sets
REV CRUNCH
3 x 12
AXLE CURL
90 x 12 strict
90 x 10 x 2 sets with body English
Started the BBB sets at the 9 minute mark. I forgot to look at the time when I finished. The whole workout took 32 minutes so I might have hit the 15 minute goal.
Currently in Second Samuel, I love king David, because the guy isn’t great, let’s be honest, but when he screws up he’s humble, contrite and repentent and that’s where we find forgiveness. I love that even the Bible’s “hero’s” are painted warts and all and what we find is a very common shared human experience of not living up to the standards but finding that we have a God who loves us, despite ourselves.
It’s amazing to me that so many of the people through whom God worked were blatant sinners. They did some terrible things but God never abandoned them.
Sounds like you already have a Beefcake plan, but I wanted to drop this in here because I always liked the thought: a billion years ago instructors at some of the selections would say “Don’t select yourself out; let us take care of that.” Basically - you just put in the work and it will work out, but the folks that worried about it never ended up making it.
I’m trying to sort out my TM. I’ll also only be doing half of Beefcake. I’m not doing BBB on squats and deads. When I fattened myself up to 250 lbs, my legs and arse grew to the point that only one pair of pants would fit me. Unfortunately, my upper body did not grow equally.
I’m at a point in my life where I don’t enjoy grueling leg sessions and I don’t want my legs to grow. My way of addressing that is by basically doing the Wendler bare minimum.
In the Athlete the Lower / Bodybuild the Upper template, the leg work is 5/3/1 plus an optional 3x5 FSL on alternate days (squats on deadlift day, deads on squat day). I’m using that as a guide since I’m still trying to force running into my weeks. The template might also have supplemental work similar to Beefcake.
With all that being said, my tentative plan is to do 5s PRO on leg days (plus power cleans) with dips/push ups, abs, and single leg work. I’m still not sure if I’ll do any extra FSL or SSL work.
Excellent, excellent advice. A college friend of mine is a police officer. Early in her career, an experienced sergeant told her something substantially similar. Thanks for the reminder and word of wisdom, TfP.
I’m at a similar place with training, except I’m ok if I end up with thick, chonky thighs My goal has become to prep for climbing some 14ers in Colorado this summer, so my leg training revolves around endurance. I’ve landed on a deadlift day that’s stepmill, deadlifting, abs, and calf presses, and an RFESS day that’s, you guessed it, stepmill, RFESS, leg curls, and leg extensions. Not trying to clog your log but wanting to lw you know others (me) are riding the low-volume leg train too.
All the “tough” programs seem to only suck on leg days. There’s some satisfaction to finishing those programs, but that doesn’t align with my goals. If you told me that I’d add five pounds of muscle to my upper body then I’d be all in.
I’m taking a history class called Early Church right now. At the beginning of the semester we went through the Gospels, and talked about Jesus’ genealogy at the beginning of Matthew. 5 women are mentioned, which was weird at the time/in that culture. It definitely would’ve caught Jews’ attention to see womens’ names in the list, and upon further inspection they would’ve realized that 4 of the 5 were sinners. (I mean, everyone is, but these ones were “bad.”)
Even Jesus came from sinners, and through God’s plan they were able to serve important functions.
Well, I screwed this up pretty good. I have one big Excel sheet and each tab is a different cycle. I accidentally looked at my next cycle which has a much lower TM. I realized this when I had one set of squats left. I didn’t even remember that I’m supposed to be doing PR sets.
SQUAT
120 x 5 (25 push ups)
170 x 5 (25 BPAs)
195 x 5 (25 push ups)
225 x 5 (25 BPAs)
195 x 5 x 3 sets (25 push ups, 25 BPAs)
HANG POWER CLEAN
185 x 2
205 x 2
225 x 2
235 x 2
245 x 2
255 x 2
30 minutes. Would have been longer if I’d done the right workout. Squats should’ve been 190, 220, and 250 for 5+. I admit that it enjoyed the lighter session, though.
Back For More I got off early and it was bugging me that I didn’t do the correct squat workout.
SQUAT
120 x 5
170 x 3 - ooof, not feeling great so didn’t want to waste any more energy.
190 x 5
220 x 5
250 x 10 Could have done a few more. I threw on the knee sleeves and belt and found the groove. I was able to really lean back into the hole and every rep felt strong. Don’t confuse that with easy because I started having doubts at rep 3. Got to 7 and knew I could get to 10.
Thought about running today. I didn’t. I took my daughter to her running team practice last night. I ran very slowly for 10 minutes with a 1 minute break at the 5 min mark during her practice. My legs were heavy from squats. I’ve used that to convince myself to be lazy today. I’ll be doing work on the house this afternoon such as trying to fix squeaky stairs. Also on the list - tear out the carpet in last bedroom and install molding along the baseboard (two bedrooms and a hall area). I hate molding. Measure, go outside, cut, check for for fit, repeat 10000 times. I find it tricky to measure inside and outside corner cuts perfectly.
OUTDOOR WARM UP
*included 50 walking lunges (25 ea)
CHIN UPS
10, 8, 6, 5, 3, 3 Once upon a time, I could do 4x10 with 1 min rest using the raftors in my garage.
BENCH
120 x 5
170 x 5
195 x 5
215 x 10
INCLINE BBB
130 x 10 x 5 sets Found an old article that says incline should be 80% of bench for upper body balance. I decided to set my incline TM at 80% of bench and figure the BBB weights from that.
DB REV FLY
25s x 10 x 5 sets
SKULL CRUSHER + CGBP
50 lb axle x 50 + 50
Squat day caught up to me today. I’m sore and lethargic. I did not want to move from the recliner, let alone train. The workout was slow, but it’s done. As usual, I skimped on the cardio.
Supersets = cardio and notice I didn’t do much of those today!
I have to do my chins/pull ups in the back yard on the kids’ swing set so they don’t get done often. I decided to do them before the rest of the session today. The weather is warming up and I’m going to have to start doing my outside conditioning again. My big tractor tire isn’t going to flip itself. Those sessions are also where I sneak in extra pull ups.
I have a pair of 45 lb bumpers, two pairs of 15 lb bumpers, and a pull up bar in my cart on Titan. I just can’t pull the trigger because I don’t need the bumpers. The pull up bar is $75 and that’s an easy purchase. The bumpers are a want; I haven’t run out of weights in my gym. I just really like bumper plates. I also like 30 lb jumps in weight. It seems to be a recurring increment in my programs and throwing on a set of 15s just feels right.
If I wasn’t spending over $5000 on flooring and stuff for the house this month then I’d have already hit the checkout button.
I think I used to do doubles on power cleans with 275. I’m getting close again. My best hang power clean is 285. It’d be cool to hit 300. I should buy some kg plates and shoot for three wheels.
My goal has become to prep for climbing some 14ers in Colorado this summer, so my leg training revolves around endurance. I’ve landed on a deadlift day that’s stepmill, deadlifting, abs, and calf presses, and an RFESS day that’s, you guessed it, stepmill, RFESS, leg curls, and leg extensions. Not trying to clog your log but wanting to lw you know others (me) are riding the low-volume leg train too.
