Thank you kindly for you review :). I have always been curious about the benefits/drawbacks of both belts and straps!
As long as you don’t curl with a belt. As Big J says for the heaviest deadlift and squat the really help to stay tight.
You mean I am not supposed to curl with a belt, in the squat rack?
That’s a shame.
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More like bouncing off the belt if it’s a thick one! At least it worked for me, no difference though when I used a thinner belt.
4.21.18
Woke at 235 lbs.
GSS&S W5 D2
NEUTRAL PULL UPS
BW x 5
BW + 25 x 5 x 3 sets
BENCH
135 x 5
185 x 5
230 x 5 x 3 sets
PENDLAY ROWS
180 x 5 x 3 sets
OHP
120 x 5 x 3 sets
BENT OVER REV CABLE FLY
20 x 10 x 3 sets
This took 30 to 40 minutes and I did it on duty at the gym in the city building. I felt much better than I do waking up at 0430 and trying to do it before work.
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I’ve read in multiple places that less can be more for gains. Now we have an source to collect some data…
Nice bench work. Did you work on the form again?
Yep, but I must admit I wasn’t thinking as much and my upper back was probably a bit loose. The weight still moved well though. I find that my negative has to be slower with this form. It has to be slow and controlled or I’ll lose my tension. I haven’t even tried to let it drop any faster.
What do you mean by this? Are you referring to the workout volume?
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I haven’t figured out how to do the whole quote thing but yeah. The less total volume you do could add to more.
Typing it just now sounds stupid.
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Lol!
To quote, highlight the text and a button that says “Quote” should pop up. You can also copy and paste and it will still show up like a quote.
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Hey it works
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4.22.18
I forgot to weigh myself this morning. I jumped on the scale after getting dressed for work (just my base layers, no vest, duty belts, or boots) and I was 239. I’m probably still around 234 or 235.
@Irishman92, I am loving this CT workout. It’s a 12 week program though and needs to be run thoroughly. The Complete Power Look is similar in how it progresses and it’s a six week plan. I recommend both but I think I’m enjoying this one better. I think this one is focusing more on size than strength when compared to The Complete Power Look. That particular program uses assistance lifts designed to build up your main lifts. You get to do 1 & 1/2 reps on squats, paused squats, partial reps on bench and OHP, you get the idea. Some of those Complete Power Look sessions were brutal. It works. It’ll improve your strength but it tests your commitment (or at least it did for me).
Guaranteed Simple Strength & Size on the other hand is much more enjoyable. The workouts are shorter and it definitely lives up to its name of being simple. Perhaps I’m enjoying it because I’m not pushing the weights like I did on The Complete Power Look. I started light because I’m using this to get back to where I was before surgery. My workouts don’t include grinding reps. The weights are moving smooth and fast most of the time on squats and all the time on deads.
Another reason The Complete Power Look was so brutal was that I probably used weights that were too heavy. I’m pretty sure I figured the percentages off of my PR’s instead of my “any day of the week” max (like 5/3/1 suggests).
Today is another rest day. It seems so weird to have three in a week when not so long ago I had zero 
This Guaranteed program is so simple that I’m considering running it again. I could change the lifts but I don’t see a need to do that yet. I don’t feel like anything is getting neglected. I want a big bench so I should just keep benching instead of switching to incline. If I had to decide right now, I’d finish this 12 week program, run my CrossFit experiment for six weeks or so, and then come right back to this for another 12 weeks. I guess there’s always a chance that I fall for CrossFit and want to keep doing it, but I won’t be able to go to the “box” unless I move all of my training to the evenings after my wife gets home. My experiment will be done while she’s off for the summer.
For now I’m just going to enjoy this program and adding weight to the bar week after week. It won’t be long before I’m deadlifting 405 again. I’ll be squatting 255 for 5 x 5 tomorrow. That’s not much weight but I’m pretty happy with it. Remember, I was buried by 315 twice right before my surgery. Friday’s workout will be 265, and then I’ll be doing 275 or 285 for triples the following Friday.
I’ve been playing with the idea of a mini cut but it just occurred to me that I’m doing a program designed to build tissue, not cut it. I guess I might be committed to the bloat until mid-June. I also just counted the weeks on the calendar and it looks like I’ll be able to get in at least eight weeks of CrossFit before my wife goes back to work. I’m pretty sure I won’t have any trouble shedding some fluff doing MetCon every training day.
Happy Sunday Ya’ll!!!
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Thanks for the write up! I will definitely check out both of those programs.
I’ve got to get on the squat horse to get 315 before you do…good grief man your strength is returning quickly.
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You think all that machine work was for nothing!?
You definitely don’t lose much while recovering from an injury if you can train the unaffected parts.
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I think everything around 300lbs for a guy your height is preety good. Long legs make squats hard, I think hipotetically if you and I had the same muscle strength I’d still probably squat 10-15% more than you cause of 20centineter height difference
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It’d be fun to find out how much force is necessary to move a certain weight for people with different limb lengths.
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4.23.18
Woke at 235.2 lbs.
DEAR DIARY
Our current message series at church is called Illusions. This week’s message was inspired by the story of David and Goliath. The metaphorical application is that we all have our own Goliath to face.
As usual it had me thinking. My life is pretty good. I don’t really have any big problems right now. Work is good. Family is good. Kids are good. Mental and physical health is good.
Part of the story is about the 40 days that the Israelites did nothing while Goliath taunted them day and night. They thought he was too big and strong. They were sure to lose so they didn’t even try.
That got me thinking about the one thing in my life that seems to be too big for me. Using my passion for fitness related things to make a living. I also have a very strong desire to help people.
I hope to implement an officer wellness program at work that focuses on teaching people how to manage their health in all aspects of life. It’s a stressful job already but failing to deal with the physiological responses to hot calls is bad for your health. Adrenaline dumps are frequent and if a guy doesn’t do something to burn off the cortisol/stress then it leads to weight gain lethargy, etc.
On top of that no one seems to know how to manage their money. Financial stupidity causes stress. That stresses relationships. Combine those factors and you have a pretty clear picture and explanation of divorce rates in police work (and many other professions).
I’d love to have a comprehensive program that addresses physical, mental, and financial wellness. It should start with the recruits and there should be continuing education offered throughout a career.
So what am I doing about it?
Pretty much nothing. I sent up a report/request through the chain of command over a year ago and haven’t heard back. I stay in touch with the Captain of the Training Bureau but resources are thin. I could go straight to the Chief but I’m not sure that will do any good. Things tend to go badly for people that challenge people in positions if power - - - like Deputy Chiefs or the guy in charge of Professional Standards. I was hoping the Training Bureau would be able to get something going but it doesn’t look good. We just moved to a new Academy and there’s no fitness area and the whole thing is too small. Brilliant.
So I’m trying to figure out how to conquer my giant. I feel like giving up and just riding out my police career. I’ll make decent money and have a solid retirement. I could be happy but I’ll always wish I could share my passion.
I’ve contacted the school district and I’m beginning to figure out my options. I don’t have a teaching degree. I don’t really want to go back to school for a PE degree. I don’t see the point in spending loads of money and 2.5 years of my life on a second degree. I’d become a PE teacher and maybe get one or two weight lifting classes. The others would be the PE stuff. So I’d give a lot of my time to do what I want about 20% of the time.
It doesn’t seem like the right path. I have a degree and certs that make me very qualified to do what I want to do. The people doing that now (PE teachers) are very unqualified. My wife is the only person at her school who has and clue about technique, biomechanics, or program design. The football coach is clueless and possibly dangerous.
But the state hasn’t made strength & conditioning or even a health and wellness program a licensed subject. So for now, I’m screwed. They have a newer alternative path but I think it’s pivot something that allows you to work while getting your license. And again the closest license available is PE.
I don’t have any answers right now, but I’m searching. I’m not in a hurry because I’m going to spend at least another five years with the department so I can get a partial retirement. I’m just hoping to come up with a plan so I’m ready if/when the time comes.
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Part time life coach? You’d rock that shit!
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It’s crossed my mind but there’s so much garbage out there now that I don’t think I could compete. I’m kind and genuine for the most part but I can’t peddle myself on Instagram for attention. I’ve posted on Facebook and offered FREE consultations for people and only about five people even responded. I wrote a few workouts for them, watched what they were eating on My Fitness Pal, and they all fizzled out within four weeks. I’d touch base with them to remind them to log their food or see how their workouts were going but no one seems to want to put in as much effort as I do.
One guy gave me his parameters for training: time restrictions, days of the week, equipment available, and his goal. I wrote up a program and after about four or five weeks he told me he was bored. What the fuck? Bored? Do people want results or do they want to be entertained?
My few experiences with this type of stuff and personal training lead me to desire a different setting. If I can get something going at work then I at least won’t have to worry about my paycheck. If people want to quit and fail then so be it, but I still get paid the same. Working with kids in high school would offer the same perk. I used to work at a gym that only worked with young athletes. We charged $40 a session and it could get cheaper if you bought a package deal up front. We taught kids how to train with proper technique and pushed them to get stronger. It was all very basic stuff but that’s what kids need. The ones who had parents that could afford us did great. But there are a lot of kids out there who never had a chance.
If high schools would look at who they’re putting in the weight room then maybe they’d realize it’s worth hiring a qualified person. A good experience with fitness and nutrition as a teen could make or break someone’s life. Most of the obesity problem seems to be ignorance. I’m seeing a lot of people under the age of 25 who are already 50 or more pounds overweight. They come out of high school overweight. It’s sad. My wife says her students always want her fruit because they never get it at home. She gives it away freely but it’s not much. A lot of kids aren’t even exposed to this type of stuff.
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Guaranteed Simple Strength & Size W5 D3
The Punisher’s Day
DYNAMIC WARM UP
3 laps with a few build ups runs (7 min total). I officially feel fat jiggling on my stomach and side saddles when I run 
SQUATS
135 x 5 + 5 BW jump squats
185 x 5 + 5 BW jump squats
225 x 3 + 5 BW jump squats
255 x 5 x 5 sets
My back felt like crap again so I used the belt for everything today…yep, everything.
POWER CLEAN
135 x 3
185 x 3 hook grip
235 x 3 hook grip
DEADLIFT
335 x 5 x 5 sets
My rest was getting longer and longer today. I just didn’t have much energy. I blame undereating yesterday. It took 45 minutes to get to this point.
WALKING DB LUNGE
45s x 5 ea x 5 sets
RDLs
215 x 5 x 5 sets
FARMERS WALK (trap bar + straps)
295 x 40m
295 x 25m x 3
295 x 40m
These are so much better with straps, but I gotta say my system was smoked by the time I finished. This is a very demanding day for my CNS.
All in all it took an hour an 25 minutes to finish—so 40 minutes for the final three exercises. So what should a guy who’s completely drained do? Run.
CONDITIONING
Run 1 lap, rest 90 seconds x 4 laps (64, 61, 61, 62 sec)
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