Taking bets on over/under at 2 weeks. Any takers?
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I think three weeks is where I start to think or plan my next program. Four weeks is where I get antsy. Surprisingly, I donāt have any problems if Iām on a program with a set number of weeks. Itās these open ended endeavors that give me the excuse to change things. Iām sure thereās a lesson to be learned there but I donāt know what it isā¦
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Nice! Definitely in a very similar vein of what Iām trying to do.
I really like the idea of upper/lower/full body. It removes my weird non existent 4th day that seems to be the standard of every program in the world.
Also, yeah not a fan of fluff. The most I care to do isā¦ Maybe some tricep work, carries (not fluff, but outside of the big 3), and explosive movements, snatch high pulls etc. So the more I can remove the better.
It looks like fun man, Iāll definitely be adopting a few things from here. Hell, might even break out the ol log again.
Which if you look at, Iām on the same page. I havenāt been able to stick to a plan in ages. Luckily everything always follows ME and back off work, so Iām never really spinning wheels, but definitely not progressing at a conducive rate.
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The total body stuff is a new way for me to look at things. Iād tell you OHP or push press was an upper body pushing movement but Tier throws it in the total body category. And that makes sense to me (as long as your OHP is standing).
I needed a total body strength move and deadlift and power cleans were already in the week. I want big traps someday (Iām 37, but itās never too late, right?) so enter muscle snatch, high pulls, or clean pulls. Your total body lifts can crush your legs or hit your delts. Youāre only limited by your imagination.
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7.29.22 - Pull
HANG CLEAN PULLS
185 x 5
235 x 5
275 x 3, 3, 3
295 x 3, 3
305 x 3
305 x 3 from the floor
PENDLAY ROW
185 x 5
205 x 4
225 x 3
245 x 1
255 x 2
205 x 7, 6
5-10-20 METHOD
Not feeling this today - only did two rounds.
- Pull-Ups +35 x 5, 5
- Wide Cable Row 125 x 10, 10
- Band Face Pull x 20, 20
Iām not sure where Iām headed with this style of training for back. Heavy singles and doubles might not be beneficial. I think I actually prefer sets of 6-8 reps for barbell rows. I now have my 80% weights that Iāve used for the AMRAPs so I donāt necessarily need to build up to a 1RM again. I could just build up to 4-8RMs. Iām also done with the 5-10-20 Method. I think I could do two or three sets to failure aiming for 6-8 reps and get more out of it.
My next big decision is whether or not to train legs this weekend. Iām sore as heck thanks to my leg trip. I could rest tomorrow and lift Sunday or vice versa. The problem is that I plan to play basketball Sunday evening. I havenāt played in a while so Iām out of shape. That means my legs are going to struggle with the running, stopping, and running. Sore legs will make that worse. If Iām feeling motivated tomorrow, maybe Iāll do some squats and power cleans and leave out the stuff that actually makes me sore. Iāll be doing at least one of those on Monday anyway.
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7.30.22
My legs are wrecked so I had the bright idea of running. I thought to myself, āIāll take it easy and just to to flush some junk out of my legs.ā Well, it didnāt feel too easy.
- 5 min warm-up
- run 0.25 miles
- rest 90 sec
- repeat for 4 total runs
The goal was to run at an 8:00/mile pace. I struggle with pace. Iāve been doing shorter runs so Iām not used to cruising. I did well overall. Lungs and heart were challenged. Legs were challenged but the effect is unknown. Iāll know more tomorrow morning (or later today if I went harder than planned). Remember Iām hoping to play basketball tomorrow.
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I didnāt, but plan on doing so the fall
That is a strong row and given your height, not real easy to get down to. Nice work
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8.1.22
I played basketball last night. I suck, but I played. I need to change my style of play; unfortunately, I never developed the skills to be very good (dribbling or shooting). Playing in the post for rec ball or pickup games isnāt fun. You get beat up in the post and often just used as a screen by a guard. Iāve always been a power and garbage player - cutting and rebounding. Thatās the type of play that results in awkward landings and injuries. I canāt do that if I want to continue to play.
On a related note, my knees have been hurting lately and Iām not sure what the variable is. Iāve been consistent with single leg training but the volume is slightly down. I can usually get away with hip and knee health benefits with minimal work. My knees definitely hurt this morning but at least I know why. Iām too young to be dealing with daily pain. That being said, the pain is under my knee cap and is a result of previous injuries (patellar subluxations). I know Iām screwed long-term, but itās too soon.
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How balanced is your training in terms of quads to hamstrings? I find that i start to get pain behind the knees if i overemphasise one over the other. Especially quads over hamstrings.
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Itās hard to quantify. My hams and adductors get sore from squats. I also hit hams and glutes with the RFESS. Iāve added RDLs recently which I thought would be a good thing.
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Iām not an expert, i just thought iād throw my observations in.
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That was a good question and might help someone down the road.
I fear the reality is that damage has been done and Iām stuck with it to a degree. Maybe basketball or plyos will help. Tendons donāt get much blood flow, but stimulating a little more might do some good.
Tier Attempt W1 D1
ME SQUAT 5RM
5 reps x 120, 170, 200, 230, 270
Underestimated myself but itās a good starting point. I think 285 x 5 wouldāve been the correct weight to match my recent best squat of 330.
DE SPEED BENCH
100 x 3 x 8 sets
Lots of learning going on here. I managed to get a band on the bar after a few sets. I was doing my research during my rest and I now know I need to add some weight to the bar and rest less.
HANG SGHP
185 x 4 x 4
Too light and a substitute for muscle snatch since Iām at home and trained in the basement.
I still get to go back and do 3x8 on lunges, DB Incline, and pull-ups. I stopped mid-session so my wife could run an errand.
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WALKING LUNGES
75 x 8 ea x 3 sets
DB INCLINE
70 x 8 x 3
PULL-UPS
BW x 8 x 3
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8.3.22 Tier Upper
ME BENCH 1RM
275 x 1 creeping up there.
HANG POWER CLEAN
(my sub for deadlift DE.)
185 x 3 x 8 sets
RFESS
120 x 4
140 x 4 x 4 I can do more here.
OHP
100 x 8, 8, 13 Underestimated myself again.
WIDE CABLE ROW
165 x 8 x 3
RDL
205 x 8
215 x 8
225 x 8
50 minute session. I can handle that. I think this is a great session because the power cleans take awhile but the rest of the session isnāt too demanding. If this was squat or deadlift day then Iād fizzle out around the 40 minute mark.
Summer is over. I had to go back to work today. Seven more days of in-service and then the students return.
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Yeah buddy! Nice work!
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8.5.22
ME 3RM DEADLIFT
435 x 3
465 x 3 (totally botched the camera angle)
TRAP BAR JUMP SQUATS
115 x 3 x 8 sets
INCLINE PRESS
175 x 4 x 4
PULL-UPS
BW x 8 x 3
SKATER JUMPS
8 reps per leg x 3
DB OHP
5 x 8, 8, 10
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Congrats on your pr
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STRONG!!!
Congrats on the PRāsmooth like silk, my man.
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Deadlifts so sexy that I am developing romantical feelings
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