Kdjohn: Physical Philosophy & Iron Insights

Training Training Logs
101

05/03/2020

Sandbag carry

  • 1x38 yrd @ 200+
  • 1x35 yrd @ 200+

Fat bar zercher deadlift

  • 1x5 @ 105
  • 4x5 @ 155

Bench

  • PR set: 12 @ 185
  • FSL rest-pause: 18, 4, 4

Seated tricep extensions

  • 2x25 @ 45

Notes:

  • Still couldn’t horizontally pick the sandbag, but I gable-gripped it and was able to get the pick fairly easily. Did 2 max distance sets, which I was pleased with.
  • Zercher lifts were lifted without bringing it to the knees first.
  • Just gonna list the PR sets from now on. Too lazy to write out all the lead you sets.
102

07/03/2020

SSB squat

  • PR set: 10 @ 270
  • FSL drop set: 15 @ 210

SSB good morning

  • 3x8 @ 180

1-arm DB row

  • 5x10 @ 85

Prowler sprints

  • 6x40 yrd @ 135

Notes:

  • Due to me working late and my wife having plans, and therefore I needed to stay home for a bit and watch our kid, this workout ended up happening at around 2330. Pretty late, even for me.
  • Because of the lateness and my tiredness, I kept the reps on the PR set conservative, leaving a few in the tank in order to concentrate on optimal movement.
  • Similarly why I didn’t ramp the weight on the prowler sprints; I took my “medium” weight and used that for all the sets.
  • All in all though, this felt like a good session. Really hitting a groove with my training lately.
103

09/03/2020

Clean & press

  • bar x5+5
  • 95x5+5
  • 105x5+5
  • 120x1+14
  • 95x1+13/5/5 (RP)

1-arm DB row

  • 5x5 @ 105

Dips

  • 1x25 @ BW

Trap bar carry

  • EMOM 5min x40 yrd @ 245
  • 1x55 yrd @ 245

Notes:

  • So this whole workout was thrown for a loop when I got to the gym and discovered that the owner had gotten rid of the log. It made me realize that my main strength movements should be done with barbells, not specialized bars, as I don’t want to be reliant on them for my programming. I’ll keep everything simple with the basics, but still focus on loaded carries and accessories that will help my carries in order to continue with my goal.
  • The trap bar carries were deadly, because the high bars on my gym’s trap bar are 2”. My forearms were blown up at the end.
  • Rushed this workout a little, because not having the log threw me off and I wanted to just get out of there.
104

10/03/2020

Deadlift

  • 135x5, SS w/ 5 box jumps
  • 225x5, SS w/ 5 box jumps
  • 265x5
  • 305x5
  • 345x16
  • 265x20

Pull-up/back raise SS

  • 3x8 @ BW/3x10 @ BW+35

Fat bar curls

  • 3x8 @ 85

Assault bike

  • 20 min @ 55-60 RPM

Notes:

  • While I didn’t blow any rep records out of the water this time around, I was able to successfully avoid any exertion headaches, so that’s a win. Figured out how to maintain my brace while still breathing, which I think was the issue before; lots of pressure build up was probably causing the headaches.
  • Gonna start super setting some of the supplemental and assistance work to cut down on time. Also adding back in jumps and throws between my initial warm up sets, as well as some light to moderate conditioning at the end of most sessions. I’d rather do this than give conditioning its own day, because that means more days in the gym which takes away from other responsibilities and family time.
1 Like
105

12/03/2020

Sandbag carry

  • 2x20 yrd @ 200+, SS w/ 2x5 med ball throws @ 10
  • 1x35 yrd @ 200+

Landmine “stone pick”

  • 135x5
  • 180x5
  • 3x5 @ 205

Bench

  • 135x5
  • 155x5
  • 175x15
  • 135x20/5/4 (RP)
  • All sets SS w/ 8 chins

Seated tricep extensions

  • 2x25 @ 45

Assault bike

  • tabata, 1 round

Notes:

  • Definitely getting stronger on the sandbag carry. Feels good.
  • So, my gym doesn’t have stones, but I needed a way to replicate the pick. I loaded plates onto a bar in a landmine, wrapped my arms around it like a stone, and just worked on the initial pick off the ground to when I would transition to lapping it. Definitely exposed that my back is the weak point, which seems to be a common theme with me; my legs can handle almost anything I throw at them, but my upper body is lacking.
2 Likes
106

Is it like a rowing movement and holding it that needs work or like a hugging / crushing movement?

107

Hugging/crushing. When I go for heavy picks, even if it’s a weight I can EASILY move with my legs and grip on a barbell (like a deadlift), my arms just go, “lol nope” and it won’t budge. Tried the landmine picks with 225 (5 plates on the sleeve) and it wouldn’t budge.

108

Get hugging then my friend

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2 Likes
109

I don’t know why I want to try this but I do. Sounds horrid.

1 Like
110

It was a humbling experience.

1 Like
111

13/03/2020

SSB squat

  • bar x5
  • 155x5, SS w/ 5 box jumps
  • 185x5, SS w/ 5 box jumps
  • 195x5
  • 225x5
  • 255x15
  • 195x20

Fat bar zercher good morning

  • 105x12
  • 135x12

1-arm DB row

  • 5x10 @ 85

Prowler sprints

  • 2x40 yrd @ 90
  • 2x40 yrd @ 135
  • 2x40 yrd @ 180

Notes:

  • Despite saying I want to move the main lifts away from specialty bars to regular barbells, I just can’t do it with squats. The SSB has made it so I actually enjoy squatting again, and I can’t give that up.
  • Zercher good mornings are a whole different animal. I love them. And hate them.
  • Maybe I’m an absolute masochist, but I just enjoy prowler pushing.
1 Like
112

Weekly Ramblings

Let’s talk diet for a second, as @flappinit and his BtM craziness has been inspiring. Diet, for me, has always been the most frustrating part of training. I fill up very quickly, get hungry very quickly, but my schedule doesn’t allow for frequent eating throughout the day. However, lately I’ve been in a good groove.

I generally meal prep on the weekend (day varies depending on work). Lately it’s been roasted either a giant pork loin or pork ribs, beef eye round roast, and breakfast burritos. The size of the loin/ribs and roast means I’m getting at least 1lb of meat a day, excluding the sausage that’s in the breakfast burritos. The meat is eaten at lunch and dinner with rice and lots of veggies. The breakfast burritos are stuffed with eggs, sausage, cheese, rice and black beans. Delicious. Sauces and marinades vary depending on how I’m feeling.

I never really count my calories, however. If work’s busy and my training is intense, I just up my food intake a bit. If I start feeling like a fat ass, I drop a bit. This is usually regulated through my rice consumption.

I also drink about 1/2 to 1 litre of whole milk a day. Milk has been a staple ever since I was a little kid.

—

My son is at such a fun age right now. He’s almost 6 months old. His motor skills are fining, he’s alert and focused on things around him, and he’s such a little giggly laughing monster. One of our favourite games is throwing him in the air, catching him, then metal-roaring in his face. He finds it hilarious for some reason.

Unfortunately, he’s teething. So sleep is a little sporadic some nights. It’s starting to wear down my wife and I. I’m feeling tired, but training and diet are dialled in to the point where a little lost sleep isn’t breaking me.

—

In other news, I finally got my own copy of 5/3/1 Forever. Been reading it voraciously over the last couple weeks absorbing everything I can. I’m excited to try out some of the templates. Already know I’m going to use SVR II as my base once I wrap this week of training. Don’t worry, I’ll still be focusing on working towards fullsterkur. That quest has not been forgotten.

3 Likes
113

I always tell people - 6 months is the tits. Old enough to be considered a human - reactions, laughter, some movement - but not old enough to get into too much trouble or talk back.

1 Like
114

It’s a fun age. Both my wife and I are having a blast and enjoying every second of it while it lasts.

115

Aaaaaaand Ontario just declared a state of emergency, promptly followed by my gym sending out an email stating they would be closing until further notice. Really irritating. They couldn’t wait until I wrapped up this week and was on deload?? Haha.

Oh well. Guess I’ll just run Jim Wendler’s WaLRUS workouts for the time being. I still have my keg at home too, so I can practice loaded carries as well. Might get some more sand to add weight to it.

16/03/2020

Clean & press

  • bar x5+5
  • 95x5+5
  • 105x5+5
  • 120x5+5
  • 135x1+10 (huge PR)
  • 105x1+16/6/5 (RP set)
  • All sets SS w/ 5 chins

1-arm DB row

  • 5x5 @ 105

Dips

  • 1x25 @ BW

Carry medley, trap bar and fat bar zercher

  • 5x20 yrd; trap bar @ 245, zercher @ 175
  • Trap bar carry, run back, zercher carry, rest

Notes:

  • That 135x10 was a HUGE PR for me. My press really seems to be responding well to PR sets.
  • Not bumping the weight on the DB rows up yet because I’m still having some grip issues.
  • Carry medley was fun. Definitely need to bump the weight up, though. For 20 yard runs, I’m think an extra 45 on each side of the trap bar, and at LEAST bodyweight on the zercher carry.
2 Likes
116

17/03/2020

Circuit: push-ups/pull-ups/squats

  • 5x10/5/25 w/ 25 lb plate
  • done in 15:33

Yoga

  • 20 minutes

Notes:

  • Meh, not the best workout. I bought some more sand to load up my keg I have at home, because it now feels LIGHT. I think until the gym reopens I’ll just focus on heavy keg carries, dumbbell presses, Kroc rows and goblet squats.
117

What’s the weather like where you are? Depends on your living situation, but loading up a wheelbarrow with a shit ton of weight and pushing it around would make for a good workout.

118

Weather’s not terrible. Still hovers just above 0C during the day, and starts dipping to around -10C in the evening. I might look into that though. Throw a pair of gloves on and my hands should be fine!

1 Like
119

19/03/2020

Keg carry

  • 10x40(ish) yrd @ 110

1-arm DB press/push press/jerk

  • 3x to failure per arm

Kroc row

  • 1x10 @ 95
  • 1x25 @ 95

Goblet squat

  • 1x25 @ 70
  • 1x15 @ 70
  • 1x10 @ 70

Notes:

  • Keg was way too light. Luckily I bought another 80 lbs of sand to load it up with. I’ll do that next time. I said 40-ish yards because I haven’t measured the distance from the back of my garage to the end of the driveway, but by eyeballing it looks about as far as the turf at my gym.
  • The DB pressing was done by pressing to failure, then push pressing to failure, then jerks to failure. I stopped counting reps, but what a brutal way to press.
  • Felt sick after the Kroc rows.
  • Why are goblet squats so hard? I don’t get it.
120

If you are doing bearhug style keg carries, you can also up the weight by stacking small plates on TOP of the keg inside the rim. I also used the small weights in my weight vest, or ankle and wrist weights for a similar effect

1 Like