Thanks dude. I’m still working out the kinks but it’s very goal driven, which is what I need to stop me from floating around.
03/07/2020
Running
- 1.5km
Notes:
- Nothing special. Just a quick run with one of my dogs.
- In other news, I definitely need a deload week. Still eager to train, but I’m having trouble falling asleep, the sleep I get is bad, my appetite has tanked and my mood isn’t great. Couple more weeks and I’m on a deload.
05/07/2020
Power clean & press/push press
- 130x1 & 5 (press)
- 150x1 & 4+1 (press+push press)
- 165x1 & 5 (push press)
Bench
- 5x10 @ 130
Walking lunges
- 50 reps/leg @ 50
Band dislocations
- 50 total reps
Chins
- 50 total reps
Notes:
- Little out of focus today, so this took longer than I wanted. I’ve been strict pressing until I can’t, then working up the chain to push press and jerk if need be. Getting 150 for 4 reps is an unexpected PR for me. I think my best was 140 for 5 when I was using it for a TM. OHP has always been weak for me so this was a nice surprise.
2 Likes
06/07/2020
Hang power snatch
- 85x5
- 100x5
- 110x5
- 5x5 @ 85
Hang snatch pull
- 5x5 @ 235
DB incline bench
- 50 reps @ 50 (rest/pause)
Standing DB curl
- 2x12 @ 50
Notes:
- Solid session overall. Not much else to add.
2 Likes
07/07/2020
Bench
- 130x5
- 150x5
- 170x5
Power clean & press
- 5x5 @ 130
Keg carry
- 4x40 yard @ 150
1-arm DB row
- 1x50 @ 50
Seated KB overhead extensions
- 50 reps (rest/pause)
Notes:
- I’m finding I have less and less to say about my training sessions lately. Things are going well and I’m enjoying my sessions.
3 Likes
Bit of an update/self indulgence here.
Now that I have a kid, my wife and I have started sharing a lot of Disney animated movies with him (not that we needed an excuse to watch them; both of us love classic Disney cartoons). One that both of us are obsessed with is Tarzan. Watching it the other day, I was reminded of how much of an influence that movie was for me, specifically the scene where he fights the leopard, and more to the point, this scene:
When Tarzan hoists that leopard above his head, I distinctly remember thinking as a kid, “Wow, I want to be that!”
There was some crap when the movie came out about Tarzan’s physique giving unrealistic expectations to boys (similar to the constant Barbie and Disney princess fiascos), but I never felt pressured when I watched it, I only ever felt inspired. I was always an active kid, but Tarzan fighting a leopard pushed me to run, climb and swing on anything I could, and as I got older inspired me to be strong enough to hoist heavy stuff above my head.
3 Likes
12/07/2020
Power clean & press
- 140x1 & 5 (press)
- 155x1 & 0 (press. Nope.), 5 (push press)
- 175x1 & 5 (push press)
- SS w/ 3x400m run
Bench
- 5x5 @ 170
Walking lunges
- 50 reps/leg @ 50
Band dislocations
- 50 reps (rest/pause)
Chins
- 50 reps (rest/pause)
Notes:
- Wanted the 155 on the strict press, but no cigar. Oh well.
- I’ll explain farther down why I added back in the 400m runs. Short answer: condensing my training into my 3 days off because work is tiring.
13/07/2020
Hang power snatch
- 95x5
- 105x5
- 120x5
- SS w/ 3x400m run (1:45 average time)
- 5x5 @ 95
Keg carry
- 4x40 yard @ 150
Incline DB bench
- 50 reps (rest pause)
Alternating DB hammer curl
- 2x12
Band curls
- 1x25
Notes:
- Dropped the snatch pulls and swapped the keg carry to this day. While this session ends up being the longest out of the 3 days (just over 1 hour), I really enjoyed it.
—
Okay, so here’s what’s up with training right now: due to slight duty changes because of COVID-19, I currently do 4 on, 3 off for work. Those 4 days on are 11-hour shifts (in the heat, on my feet, while wearing body armour), and combined with a 9-month old, it means I’m pretty wiped during those 4 days. However, the 3 days off are completely open and my kid naps at least twice a day for 1.5 to 2 hours at a time, meaning I have a lot of time to workout.
I was starting to skip my morning running sessions because of how wiped I was, but that was irking me because I need the conditioning and I believe running is important. So instead, I figured I’d pull a Litvinov/Dan John and superset my big lower body movements with running intervals. This gets my conditioning/running in without impacting me during the work week. I’m also using the work days as “recovery” days by having relaxing contrast showers after work, as well as doing some light mobility work/stretching.
I also adjusted my diet to match the shift; on non-training days, the only carbs I have are with dinner (which helps me sleep). Then on training days, I load up on carbs with every meal to help fuel training and assist with recovery during those 3 days. So far it’s working well and I feel great.
None of this is ideal, I know, but sometimes you have to do what’s best under the circumstances you’re given.
2 Likes
14/07/2020
Power clean & press
- 3x5 @ 140
- SS w/ 3x400m run (1:40 average)
Bench
- 150x5
- 170x5
- 190x5
Cyclist squat
- 2x25 @ 100
1-arm DB row
- 50 reps @ 50 (rest/pause)
Seated KB overhead extension
- 50 reps @ 53 (rest/pause)
Notes:
- Deload next week, which I’m looking forward to. This was the first time in a long time I felt nauseous while training; I don’t know what it is, but I can push sprints hard, I can jog for a long time, but something about that 400m zone just wipes me.
- Did not enjoy the cyclist squats. I wish I had a little vertical leg press or bench with a leg extension/curl attachment. Maybe I can rig something up.
2 Likes
The information varies a bit depending on where you look, but the first energy system used is the phosphagen energy system. It uses ATP for energy and that stuff is readily available in your body. It’s good for anywhere from 10 to 30 seconds before you burn it up. The next energy system is glycolysis. That system is good for 30 sec to 2 minutes. You’re exhausting both of those with your 400’s. The last energy system is the aerobic system but it’s not built for sprints.
We weight lifting types typically prefer the short duration stuff. Your body is probably better at the short duration, higher intensity stuff (mine is). 400m must be pushing your upper limit and blasting through your energy stores.
1 Like
That’s what I figured. I’ve always been good at opposite ends of the spectrum. 1-3 RMs and reeeeeally high rep stuff is good for me, similar to sprinting and long distance running. But that 8-12 rep stuff and, apparently, middle distance running are super hard for me.
It’s probably because you’re working too hard for the glycolytic system and the aerobic system. The aerobic system needs oxygen to produce more ATP to keep you going which is why you have to go slower if you want to keep moving. Lack of oxygen produces lactate and that shuts down your muscles pretty quick.
The other fun fact is that you consume plenty of oxygen; however, your body can’t efficiently use it. VO2max measures how much oxygen you can actually use. As you get in better shape, you start to use more of the oxygen you take in with each breath/gasp.
1 Like
Update
So the province announced that gyms will be able to reopen this Friday. I’m torn if I want to start going back.
My gym sent out an email stating they would be disinfecting the entire gym every day, in addition to requiring people to sanitize their hands upon entering, wiping down each piece of equipment after use, maintaining 2m distance, and possibly using masks depending on what the health unit says.
However, there’s no way everyone will adhere to all the regulations. Increased traffic and contact, with a young kid and immune compromised wife, makes me nervous. The number of cases in the city and surrounding area is next to nil to my knowledge, but still.
I’m also enjoying working out from home. It’s nice to be around to play with my dogs and kid and help my wife with something during my rest periods. I only see them briefly in the morning before work and they’re both in bed when I get home.
I’ve still got a while to think about it; deload week next week followed by the Anchor block. The biggest thing would be being able to squat and deadlift heavy again. While that would be nice, is it really worth it? Even though it’s crappy equipment, I’ve got enough functioning weight to keep me going on everything else for a long time. And, I could theoretically switch the power clean & press and hang power snatch I’m doing to the full lifts. With the weight I have available, I could run those two and benching and be good for ages. Could put the monthly gym payments towards upgrading my home gym.
Things to think about.
2 Likes
I vote this. You’re taking a unique approach to lifting and being way more holistic than most lifters are, and I think your home gym is part of the reason for it. Plus, you don’t have to feel like you’re ducking out of the rest of your life to go and lift, which is a huge plus with a little dude and a wife at home. You get to do strongman work without having to dodge others in the gym and you’re also saving money in the long run. Plus, fuck the ego complex that exists in most gyms. I’m biased, yes, but I’ve been benefiting from a home gym for 3 years now and couldn’t justify going back.
4 Likes
Yeah, I’m leaning this way more and more. In the long run I realistically need to overhaul my entire gym because I have a beaten up standard bar and iron plates, as well as no squat stands. I’d like to eventually replace that with an Olympic bar and plates and at LEAST a good quality squat stand with safeties. Right now I could get away with buying a couple more 5’s, 2.5’s and maybe some 50’s/25’s and be set.
All good points, amigo!
I second the home gym. It’s something you can just piece meal together and alter your training as you go. I deeply miss having mine at my place of residence, and have zero desire to join a gym.
2 Likes
I’ve really enjoyed my home gym experience, but using the real cables at my work gym this week was glorious. There’s nothing like it for rows and shoulder isolation work.
1 Like
I should look at a DIY cable set up sometime. I don’t have a rack to anchor it too, though. How is yours holding up?
1 Like
Well, the connector that was sworn to work failed on my first set of rows with any real weight. The cable pulled through and the weights fell so I’m jumpy now. I actually mounted pulleys to the ceiling/floor beams in my basement. My cables and stuff are going around my rack but aren’t attached to it. For the low pulley, I attached dowel rods to a 2x4 and I put those through the holes for my spotter arms. The 2x4 has a pulley on it and I can use that for rows. That’s the only reason I need the rack. I could just use the high pulley for press downs, pull downs, and abs.
1 Like
19/07/2020
Power clean & press
- 130x1 & 5 (press)
- 150x1 & 3 (push press)
- 170x1 & 3 (push press)
- 190x1 & 1 (push press)
Circuit, 2 rounds
- Band pull through, 25 reps
- Band rows, 25 reps
- Push-ups, 25 reps
Notes:
- Deload week, nothing interesting to report. I will say that I felt SO much better this last week after running my new protocol.
1 Like
26/07/2020
Bench
- 145x5
- 165x5
- 185x12
- 145x20+3+3
DB walking lunge & carry
- 5x10/leg & 20 yard carry @ 50
Spend a few minutes trying not to die
- 1x3-5 min
Diamond push-ups
- 2x25
Notes:
- Haven’t been spending a lot of time on the site lately. Work’s been an absolute battle and with other life stuff dedicating time to an Internet forum just hasn’t been important.
- Into the Anchor portion of the program now. Changed the structure around slightly from the Leader so I won’t be doing as much running. Trying to minimize as much stress as possible. While the act of running isn’t stressful for me, recovering from a lot of it can be, and that’s the last thing I need right now.
- I don’t know what it was, but those walking lunges and carries destroyed me. The dumbbells were only 50’s, and the lunge part wasn’t that bad, it was the immediate carry back. I think what I would like to do in the future is a medley of DB walking lunge to a pair of farmer’s handles, then carry back.
3 Likes