These are the sessions where we grow the most. Fantastic work dude.
1 Like
195 is no joke for 5 reps. Breathing, bracing, and all that fun stuff fall apart after three reps for me. Nice work!
2 Likes
WHOOPS. That was definitely supposed to say 3. Shows where my brain’s at.
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At least I know you’re still human.
1 Like
19/05/2021
Start time: 2100
Outside temp: 16C
Band leg curls
- 50 reps
Running
- 50 minutes, approx. 9.4km
Split squats
- 25 reps/leg @ BW
Superset
- Single leg calf raises, 2x15 @ BW
- Tibialis raises, 2x15 @ 15
Wrist roller
- 3x1 rotation/direction @ 25
Notes:
- This was such a pleasant run. The bulk of this route is a big loop that circles a big park inside a golf course, and there were a lot of other people running, biking, walking or rollerblading. Everyone was smiling and saying “hi” to each other. That, combined with the sun, cool breeze and my dog beside me made this a very pleasurable run. I was happy.
4 Likes
Aaah, Canada.
3 Likes
Fixed that for you.
(First line of our anthem, for those who don’t get the joke)
3 Likes
I was going to go there, but I couldn’t figure out how to get the tune into text. Be nice, I’m half asleep.
1 Like
20/05/2021
Start time: 2115
Outside temp: 13C
Band leg curls
- 50 reps
Running
- 50 minutes, approx. 9.2km
Split squats
- 25 reps/leg @ BW
Superset
- Single leg calf raises, 2x15 @ BW
- Tibialis raises, 2x15 @ 15
Wrist roller
- 2x3 rotations/direction @ 10
Grippers
- 60 sec hold
Notes:
- Lost a couple hundred meters distance, but considering how I felt mentally and physically going into this, I’m still calling it a win. It was also SUPER humid and foggy, and I found it difficult to breath properly. I had to actually stop and take a couple deep breaths a few times.
- I hate the wrist roller, especially on higher rotations. The forearm burn is unbelievable. Probably means I need to keep doing it.
3 Likes
22/05/2021
Start time: 1330
Garage temp: 18C
Power snatch
- 105x3
- 120x3
- 135x3
- 110x3
- 125x3
- 140x3
- 95x3
- 110x3
- 125x3
Power clean & jerk
- 5x5 @ 155
Squat
- 3x8 @ 225
Bench
- 155x5
- 180x5
- 200x5
EZ bar PJR pullover (myo-reps)
- 12+3+3+3+2 @ 100
- 30 sec triceps stretch + 15 sec triceps flex
Weighted sit-ups
- 2x12 @ 25
Notes:
- The first couple sets felt SO heavy, to the point where I had to double check I had the correct weight on the bar. Things started working better after a couple more sets, though. Looking forward to deload week next week.
- Run’s probably going to have to be a bike ride today instead. Looks like we’ve got a big thunderstorm rolling in tonight.
4 Likes
23/05/2021
Start time: 1330
Garage temp: 13C
Power snatch
- 5x5 @ 110
RDL (toes elevated, 3020 tempo)
- 4x6 @ 275
Bench (1ct pause)
- 3x8 @ 155
Chins (myo-reps)
- 14+4+4+4+3 @ BW
Incline CGBP (myo-reps)
- 12+3+3+3+3+2 @ 135
Brick carries
- 22x15m (approx.)
Notes:
- Decent session. Didn’t feel amazing, though.
- The bricks are these thick, wedge-like stones used to ring a garden. I was moving them around yesterday while working on the yard and realized they’d be a great grip training tool, because I have to spread my hands really wide to grab them. They probably weigh about 10lbs each? So I just carried one in each hand to the other end of the yard, walked back, grabbed a couple more, did it again until they were all at the other end of the yard. Then carried them all back. Hands and wrists were pumped and tired by the end.
5 Likes
Brick carries
Dad work
Gets you fuxking jacked
1 Like
23/05/2021 PART 2
Start time: 2005
Outside temp: 11C
Ruck walk
- 7km @ 50lbs, approx. 1:14:09
Notes:
- Between opting for the bike last night, and this walk tonight, I feel a lot better than the last couple weeks. They definitely qualify as “light” conditioning, and therefore restorative. Gonna have to keep that in mind. I think I was just getting run down pounding the pavement 3x a week, especially as one of those days was doubled up with weights and the longest run of the week.
3 Likes
Going old school dude, I like it.
1 Like
24/05/2021
Start time: 1315
Garage temp: 13C
Power clean & jerk
- 145x3
- 165x3
- 185x3
- 155x3
- 175x3
- 195x3
- 135x3
- 155x3
- 175x3
Front squat
- 190x5
- 215x5
- 240x5
Barbell row
- 4x12 @ 225
Dips (myo-reps)
- 25+5+5+5+5+4 @ BW
- 30 sec kneeling German hang + 15 sec chest/shoulder flex
EZ bar curls (myo-reps)
- 12+3+3+3+3+2 @ 80
- 30 sec biceps stretch + 15 sec biceps flex
Hungarian plate twists
- 2x12 @ 25
Notes:
- Deload week next week, then onto the Anchor. This has been a good training block so far, but I’m starting to feel beat up. It’s a combination of some erratic eating at times, really poor sleep lately, dips in mental health, and a higher training volume than usual. I know how to tackle each of them somewhat, so this week will be putting those plans into action.
- As I do whenever I’m approaching the Anchor, I start thinking about my next training block. The focus will shift back to the squat and bench, while the snatch and c&j go on maintenance. I’ll probably go with SVR II, because this next block is supposed to be a “bodybuilding” phase, and SVR II plus the squat and bench should fit the bill there. I’ll also focus my assistance work on more isolation exercises, because some smaller joints (like my shoulders) are feeling a little beat up from all the O-lifts.
4 Likes
Once again my man, thank you for guiding me in the direction of wide grip upright rows
They are physique definers man. Stoked and yolked
1 Like
If you really want to feel manly then just slide on over to snatch grip high pulls.
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Mate, I feel manly everytime I post in @kdjohn s log. He has such an effect on me
3 Likes
They’re such a great exercise. Glad they’ve worked out for you!
1 Like
26/05/2021
Start time: 2130
Outside temp: 7C
Band leg curls
- 50 reps
Running
- 30 minutes, approx. 6km
Superset
- Single leg calf raises, 2x15 @ BW
- Tibialis raises, 2x15 @ 15
Notes:
- Those of you familiar with Tactical Barbell may be thinking, “Wait a minute, aren’t you supposed to be doing 60-minute runs now?” And you’d be right. However, I’m scrapping the Base Building protocol now and just using its principles. I’ve been leaving work later and later either because of incidents, or simply because the store staff aren’t getting out quickly (mostly due to new staff). This has meant my after work sessions, plus eating and showering, were pushing me to go to bed waaaay too late.
- Now, I’m going to do one 30-minute run and one HIC session after work, and save the long runs for my Saturday evening session, since I’m more flexible on the weekends. I’m also going to alternate focuses every training block, doing a 2:1 of aerobic and HIC one block, then switching the focus the next block.
- I’ll periodize it further by focusing on all running-based sessions during the spring, summer and fall, then switch to the bike and indoor sessions during the winter.
6 Likes