Gross. 
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Sometimes it’s good to have disgusting goals, haha.
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03/01/2021
Start time: 1245
Garage temp: forgot to check
Wide pull-ups
- 50 total reps @ BW (10, 7, 6, 5, 4+2+2, 4+2+2, 3+1.5+2)
1-arm DB row
- 50 reps/side @ 100 (35+15)
Alternating DB hammer curls
- 50 reps @ 50, 30 deep breaths between sets (15, 10, 8, 7, 6+4)
DB upright row
- 50 reps @ 20, 30 deep breaths between sets (25, 25)
Notes:
- This session kicked my ass in the best way. Started doing the pull-ups in an AMRAP straight-set style, then tried rest-pause sets with slightly longer rest between sets and liked that better. Only goal was keep going until 50 reps were done.
- Slight body english on those DB rows, but I was surprised I could bust out that many at that weight. Wanna see how far I can push these. Oh, and straps were obviously used.
- The curls ended up becoming a forearm exercise first, bicep exercise second. Still, solid blasting of my arms from these. I’ll probably alternate a light/heavy thing with these, where I do heavy DBs one week and EZ bar the next.
- The upright rows were done with the DBs starting in front of me with a neutral grip, then internally rotating to a normal upright row position as the weights were raised. TORCHED my lateral delts. I’m addicted to feeling them work now that I’ve figures out what works for me.
3 Likes
04/01/2021
Start time: 1318
Garage temp: 0C
Power clean & push press (3:1 ratio)
- worked up to 195
Front squat
- worked up to 2x3 @ 245
- dropset supersets: front x3, back x6, sissy x12 @ 245, 220, 195, 170, 145, 120
RDL
- 2x25 @ 150, 30 deep breaths between sets
Alternating 1-leg calf raises
- 5x10/side
Notes:
- Little disappointed at the power clean numbers, seeing it was only 10 pounds more than what I was cleaning a couple days ago for a single to rack for push presses. However, my back is totally fried from the chins and rows yesterday, so I guess it makes sense.
- The front squat thread inspired the squat brutality that followed power cleans. Again, disappointed I only hit 245x3, but my upper back was completely the limiting factor; I could feel it shaking and struggling to maintain position from, again, being tired from yesterday’s pulling. I don’t know why I continue to stop using front squats. I like the movement. No rest between the front-back-sissy squats, just rack, change position and go. Painful.
- Wife commented the other day that I should start training calves because they looked tiny compared to my thighs. Ouch. It is a good idea though, especially as an ankle strengthener for when I start running in the spring again.
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09/01/2021
Start time: 1315
Garage temp: 2C
Clean & push press (1:3 ratio)
- worked up to 195x3 push press (PR)
- dropset: 120x9 strict press
Incline DB press (45°)
- 50 reps @ 50 (19, 10+3+3, 10+3+2)
Neutral DB bench
- 50 reps @ 50 (15+5+3, 10+4+3, 10)
- 60 sec chest stretch
Seated tricep bar OHE
- 50 reps @ 50 (18+6+5, 12+6+3)
- 60 sec tricep stretch
Notes:
- Decided to change push presses to a 3RM like the power cleans. I did something weird to my inner quad on one of the sets while cleaning the bar, and combined with poor headspace going in it kinda threw me off. However, I still hit a PR on the push press, which is awesome. One less rep than last week on the strict press dropset after, but I’ll take a PR over a lost rep any day.
- After my first set of incline press, I knew if I did straight AMRAP sets like last week on my 50 @ 50 sets, I was gonna blow out fast because of my mood, so I figured rest/pause would be a great way to still devour the workout while getting the same work done in less time. Absolutely fit the bill.
2 Likes
10/01/2021
Start time: 2030
Garage temp: 1C
Wide grip pull-ups
- 8+3+2
- 6+2+2
- 4+2+2
- 4+2+1
- 3+2+1
- 3+1+1+1
1-arm DB rows
- 35+15/side @ 100
EZ bar concentration reverse curl/curl, SS + rest/pause
- 15/8+8/5+5/4+5+3
Standing DB upright row
- 3x5-1 isometric countdown @ 20
- 5 slow reps + iso hold to failure
Lat and bicep stretch
- 60 sec
Notes:
- Wasn’t 100% satisfied after this session. My back was pumped to hell, but I was kinda rushing the curls and should’ve slowed down and focused on the squeeze and lower. Hit 50 reps too quickly.
- I love the iso countdown for upright rows/lateral raises. Really helps me feel the muscle.
- My brain was trying to sabotage me throughout the whole workout by telling me my current methods won’t work, that I’m gonna stay small and weak, that I should find a proven plan, etc etc. But I LIKE what I’m doing right now. I LIKE pursuing the clean & press, and I LIKE trying to hit a specific rep goal with a certain weight. It’s simple and it let’s me push hard, to failure, which is important. If I can do 50 fucking reps of bicep curls with 50’s in each hand, or 50 straight reps of incline reps with 50’s, or any other number of exercises for multiples of 50 reps with multiples of 50’s in weight, I can’t imagine I would stay small and weak.
5 Likes
You need this blown up in a poster on your wall as a reminder to just fucking go for it dude. Self doubt sucks.
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It really does.
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This is why I doubt others instead.
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11/01/2021
Start time: 1230
Garage temp: 1C
Power clean & push press (3:1 ratio)
- worked up to 195
Front squat
- worked up to 250x3
- 2x3 @ 245
- dropsets: 3 reps @ 220, 195, 170, 145, 120; all dropsets SS W/ Bulgarian split squats, 9/side @ 100
RDL
- 25+15+10 @ 150
Calf raises
- 1x5-1 iso countdown + AMRAP pump reps + eccentric resist to failure @ 150
Calf & quad stretches
- 60 sec each
Notes:
- This leg workout was… horrible in the best way possible. Very disappointed in myself on the power cleans. The 3rd was hella ugly, and I only managed to match last week’s weight.
- Didn’t feel like doing back squats today, and I want to do more single leg work, so I decided to torture myself with the superset abomination above. Dear lord, it was agony. At the start, the front squats are hard and the BSS, even though they’re heavy, feel like rest. That completely switches at about the halfway point. You ever want to destroy your legs, do the above workout.
- My calves were sore for the WHOLE WEEK following last week’s measly sets, so I decided I need to beat them into submission. I’m gonna do one all-out heavy set with some kind of special method on leg days, then one or two BW only, high rep (50 or 100 total reps) blitzes during the week. It was agony to have calves that sore, so I’ll just suffer for a week or two and never let it happen again.
3 Likes
16/01/2021
Start time: 1230
Garage temp: 2C
Power clean & push press (3:1 ratio)
- worked up to 200x3 (PR)
- OHP dropset: 120x10
Seated DB OHP, rest/pause sets to 50 reps @ 50
- 10+3+2+1
- 9+3+2+1
- 8+3+1 (tweaked left trap)
- 7
Incline DB press
- 3x4-1 iso countdown (cut it short due to trap)
Diamond push-ups, myo-reps
- 25+5+5+5+5+5
Notes:
- Well fuck. I really tweaked my trap on the second last set of DB OHP. I was focusing on getting reps instead of my form, and the DB started drifting. I think the combination of fatigue from the push pressing and OHP dropset, plus rest/pausing, was just too much.
- I like the iso countdowns a lot for maintaining good MMC. A big issue I always have, consistently, is focusing on movement over muscle, so that isometric squeeze at peak contraction is great. However, trap was too distracting so I cut it before 50 total reps. Also why I just did push-ups instead of isolation for my triceps.
- Big realizations from this session: I need to work on my shoulder stability and strength. All the dislocations and separations I’ve had through the years have really compromised my shoulders. Also, I need to strengthen the fuck out of my core, because that’s where I start losing the bar; at or just before lockout, I can feel my core getting wobbly, which translates up into my shoulders, then my hands.
- List of things that need to be worked on (at least for the press part of the clean & press): core strength, shoulder strength/stability, wrist stability. Time to hit the drawing board.
- P.S., working hard on my press means I need to beef up my shoulders, arms and back, which will give me a more beastly physique anyways. I like the thought of that.
4 Likes
Full concur. Press builds the best physique.
Do you have a resistance band? I can’t do enough band pull aparts, and I think they go a long way toward building the stability you’re looking for. Otherwise, Kelso shrugs are underappreciated.
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Tons if them. I need to add these back in, along with band dislocations and band arms circles. The kelso shrugs are also a good idea; I could easily add those on with my DB row set.
I’ve got a few ideas I’m gonna post later.
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17/01/2021
No training today. My neck/trap is wrecked, and I was awake on and off all night from the pain. Took an extra strength muscle relaxer before bed, but it did nothing. Guess I’m just riding it out.
Onto some training thoughts:
I had a very insightful conversation with my wife last night. I was just expressing the fact that I’m stressed from work, trying to be a good father, I’ve been training hard (a lot more intensity in my programming than I’m used to), not eating or drinking enough, and haven’t been sleeping well. She suggested that I drop a training day and cut out anything that’s not needed, or do the latter but have a third day that’s less intense, because there’s just some parts of life that I can’t manipulate right now.
This is actually a really good idea. Saturday and Monday will be “big lift” days; I’ll train the clean & press and back/biceps on both days with varied intensity. Might even be able to use a 5/3/1 template for the clean & press? Saturday will have a couple push assistance exercises, while Monday will have some lower body work. Sunday will be pure core and shoulder strength/stability work, and maybe some small things like wrists and calves as well.
I’ll tack on some stuff like dislocations/BPAs, abs and calves to my 20-min cardio days during the week as well.
Diet is the tricky part. Without seeking marriage advice, my wife just does not grasp how much fucking food I need to eat. I’m on my feet, brain engaged, in at least 1-2 stressful situations, for 10-12 hours, 4 days a week at work. Then I train hard on the weekends. The excuse is always, “It’s too expensive for you to eat more.” Which isn’t wrong, but it’s also the only superfluous thing I spend money on. Unfortunately she does most of the grocery shopping. I’ll find a way to get more quality food in.
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My situation is similar @kdjohn mate.
My regime was stressing me the fuck out and I’ve stripped it the fuck down.
Feels good man and takes unnecessary stress out the game. They say that this shit is meant to be fun
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Bench Press is defo up there as well @T3hPwnisher mate
3 x a week benching has pumped me the fuck up. Forgot how jacked you get from high volume bench
I just never cared for the physique of big benchers compared to dudes that put weight overhead from the floor. Difference seems to be in the yoke and midback.
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You’re going to have to find cheap food options like rice, oatmeal, etc. I personally think you’ll be fine with 150-200g of protein per day. I don’t count anymore but my goal is 180-200g and I weigh 230.
Ain’t that the truth. That’s why my lifting sessions are minimal these days.
Train your main goal and do the bare minimum for the rest.
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Definitely agree that OHP is a superior lift. Heck it’s one of my favourites
I’ve just been bowled over by the manliness that frequent benching has bestowed upon me as of late
You can absolutely kick ass on 2 days a week, especially if that schedule lets you focus better and do what you need to do. I think given your situation you’re doing the right thing man.
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