8.7.22 - Running
- 5ish minutes warm-up
4 Rounds - run 0.25 miles
- Rest 90 sec
Couldn’t pace myself today and I suffered. Total run time was 7:45 so there’s my mile pace.
4 Likes
Still damn strong off the floor mate. Quality
1 Like
8.8.22
ME SQUAT 3RM
295 x 3
DE SPEED BENCH
band + 115 lbs x 3 x 8 sets
MUSCLE SNATCH
95 x 4
115 x 4
135 x 4 x 4
Out of time. Failed to finish after work.
2 Likes
8.10.22
ME BENCH 5RM
225 x 5 Might’ve had more in me, but these started moving slow.
HANG POWER CLEAN
185 x 3, 3
195 x 3, 3, 3
205 x 3, 3, 3
RFESS
135 x 4
145 x 4
150 x 4
155 x 4
OHP
115 x 8 x 3 sets
PULL-UPS
BW x 8 x 3 sets
RDLs
205 x 8
215 x 8
Reality is back in full effect and work consumes my day. Freshmen show up Friday for their half day of orientation and then it’s on like Donkey Kong Monday with everyone coming back for the official first day of school. My new school has a different schedule. I’ll see all six of my classes every day instead of block scheduling. It’s going to take some time to adjust.
6 Likes
8.13.22
ME 1RM DEADLIFT
445 x 1 (Beltless, moves fast, but I misloaded the bar. It was supposed to be 455 but I left a 10 off the right side.)
485 x 1
515 x 1
INCLINE
180 x 4 x 4
JUMPS
BW x 3 x 8 sets
STANDING DB OHP
55 x 8, 8, 9
PULL-UPS
BW x 8 x 3
9 Likes
I meant to write this up earlier but it slipped my mind. It’ll be easier now that I’m on a laptop instead of my phone anyway. This is a short-term assessment, but Tier Training is going very well for me. I feel like I’m actually recovered between sessions/weeks and I’m seeing numbers I didn’t expect. Case and point - deadlift. I obviously put more effort into this lift because I love it, but I surprised myself over the past eight days. Last Friday I was set for a ME 3RM and I hit 465 with a slightly less than touch n go tempo (which is what I usually do for anything over a single). I pulled 445 beltless today which has never happened (and it was a lopsided bar) and then hit a new PR of 515. I feel great for a change. My only reservation is that this is a recovery effect from previous training and won’t lead to continued progress. Time will tell. But in the mean time, it’s kicking ass in terms of my Just Don’t Suck approach.
If you’re pressed for time, feeling stagnant, or just need something new to try, I highly recommend this style of training. Thanks @FlatsFarmer and @j4gga2 for sharing this program with me. Even if I’m not training enough for growth and progress, it’s nice to feel good for a change.
8 Likes
Nice work on that pull PR mate
1 Like
Nice work on the deadlifts!
I’m glad you were so receptive, that the Tier idea is a good fit for you mentally, and Especially that it’s Working for you.
It’s awesome that somebody brought it, and somebody else knew about how to work it. This is a cool forum. It’s good to see you back.
1 Like
Nice deadlift J, congrats!
1 Like
Love to see it mate. Good work.
1 Like
8.15.22
(posting a day late.)
ME 1RM SQUAT
315 x 1, miss
Normally this would be an exciting day, but it wasn’t. A big deadlift on Saturday and basketball on Sunday evening wrecked this workout.
DE BENCH
115 x 3 x 8 sets
HANG CLEAN PULLS
275 x 4 x 4
INCLINE
155 x 8 x 3 sets
PULL UPS
BW x 8 x 3 sets
WALKING LUNGE
75 x 8 ea
switch to
STEP UPS
35 x 8 x 2 sets
More like a single leg squat from a box.
So my knees have been killing me lately and I don’t know what I did to cause it. No changes to my training or activity. I’ve only played basketball twice and they hurt before that. The pain is a stabbing pain under both kneecaps. I’ve subluxed both kneecaps so the back side of them are trash. Unfortunately, all signs and symptoms point towards damaged cartilage and future arthritis. So what’s that mean? I’m not sure yet.
I hit up my favorite physical therapist and she confirmed that lunges and squats will not make things better. She suggested isometric holds or shorter ROMs until things calm down. I’m not sure what that means long term. Stupid squats. Every time I try to build them back up, a joint protests. To figure out where to go from here, I supposed it’s best to identify my priorities and goals.
- Keep deadlifting so I have at least one respectable lift (hopefully that’s not dependent on squats).
- Maintain/improve vertical.
- Maintain muscle mass so I don’t end up looking like I’m riding a chicken.
- Squat 3.5 plates but not at the expense of my joint health.
I might need to try partial rep squats or iso holds at joint angles that are similar to jumping. I think I can do the step-ups to maintain hip and knee joint health.
5 Likes
Sorry about your knees, man. I hope you can get it figured out. Luckily, despite all of my broken bones/dislocated joints, I’ve never really had knee problems. I don’t know how you squat, but I will mention that low bar squats feel way better on my knees than high bar squats. The only time my knees tend to hurt is if I’m not sitting back far enough and letting my knees poke forward at the bottom of the squat. It’s almost real-time feedback on my squat form.
Either way, keep that deadlift moving!
1 Like
Bad news - I can’t low bar squat. The bar has to be supported by my traps, not my rotator cuffs. I have loose joints hence the subluxations (done that with both shoulders, too).
Good news - I think I found the culprit.
That’s a graph of my hang power clean volume over the summer. I’ve had to do a knee warm-up prior to my cleans lately. I legitimately have to work through the pain before I can drop into the catch phase now.
1 Like
8.17.22
ME 3RM BENCH
250 x 2
FRONT SQUAT
135 x 5 x 2 to power clean depth
HANG POWER CLEAN
135 x 3
185 x 3, 3
205 x 3, 3
This is when I discovered my recent volume increase.
RFESS
BW x 8 + 20 sec iso hold x 3
OHP
135 x 7, 6, 6
WIDE CABLE ROW
160 x 8
170 x 8, 8
RDL
205 x 8
215 x 8
225 x 8
3 Likes
8.20.22
ME 5RM DEADLIFT
415 x 1 beltless and strapless
455 strapless
440 x 5 new 5RM PR
INCLINE
185 x 4 x 4 this is easier on the axle
SPEED SKATER JUMPS
BW x 8 (4 each) x 3 sets
PULL-UPS
BW x 8 x 3
STANDING DB OHP
55 x 8, 8, 11
Spent the workout thinking about changing things up. At the end of the session, I decided to stick with the plan and make some adjustments.
- The DE stuff with 8 sets of 3 is out. I’ll switch to 4 or 5 sets of 5 reps.
- Cleans are probably gone for awhile and will be replaced by clean pulls.
- RFESS might be out, too. I’m considering replacing those with front squats to my power clean catch depth. That’ll be my 4x4 lift on Wednesday/Thursday.
- Walking lunges are out on Monday/Tuesday… at least loaded. I’m thinking of something high rep with body weight. Might be single leg squats or reverse lunges or a bit of all three.
- My Friday/Saturday workout is supposed to have jumps after deads and I’ve added the speed skater jumps to get some lateral work. One has to go and the other might be replaced with single leg squats from a step/box… or just eliminated if I’m playing basketball on Sunday.
- And lastly, muscle snatch will be replaced by push press on Monday/Tuesday.
- And in case you haven’t noticed, I’m going to switch to a Tues/Thurs/Sat schedule. I really don’t want to stay at school to train on Friday afternoon. I’m mentally done. I also feel beat up on Mondays if I play basketball Sunday night (which is why squats sucked so bad this week).
So there you have it. I managed to kill my urge to program hop for another week.
6 Likes
That was awesome. And, “room to spare”? You weren’t kidding, man—nice work!
2 Likes
I’m a one trick pony but I guess that’s better than having no tricks!
3 Likes
8.23.22
ME 5RM SQUAT
135 x 5
185 x 5
225 x 3
275 x 4
Yep, that was all of it. Basketball is taking a toll on my squat day.
DE BENCH
115 x 5 x 4 sets
PUSH JERK
135 x 4 x 4
INCLINE
135 x 8
145 x 8
155 x 8
PULL-UPS
BW x 8 x 3
WALKING LUNGES
BW x 15 ea x 2
3 Likes
8.24.22
I finally felt good today! I’m battling a cold and the drainage has recked my stomach the last two days. I’ve been lethargic and spent half the day battling stomach issues. I finally had a normal day. In addition to feeling good, I can’t train tomorrow due to a meeting so today was a good day for a bonus workout (instead of a rest day).
ME 1RM BENCH
265 x 1
205 x 7
I think I’m stronger on my axle…on everything.
HANG CLEAN PULLS
275 x 5
285 x 5
295 x 5
305 x 5
1/2 FRONT SQUAT
225 x 4 x 3 sets
OHP
135 x 5, 5, 3
Down from 7, 6, 6 last week.
WIDE CABLE ROW
180 x 8 x 3 sets
RDL
225 x 8 x 2 sets
3 Likes
