Yeah, at most they stick with a movement for 3 weeks, but typically rotate weekly, often picking it the day OF and not really planning it out. The goal is to learn how to strain maximally, rather than to build strength. To clarify: I’m not saying that would be a better training APPROACH, just that, if one wanted to use those 3 specific movements, rather than trying to treat them like ROM progression, I think they’d be better severed as max effort movements.
4 week blocks would run too long in most cases. Max effort work is VERY taxing, and you typically want to shift off before you adapt to it.
I’m able to keep top-end speed for much longer now, and I’m recovering on those jogging intervals much quicker. Really nice to see tangible progress.
Additional notes:
Weather might’ve said 0, but by golly is felt much colder with the wind; official stat was -4.
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I think it’s time, boys. There was the faintest dusting of snow last night, and the ground was heavily frosted. The cold is on its way, which feels like a sign: it’s time to go berserk. It’s time to become fullsterkur.
So perhaps I’ll stick with squats for building strength, and do some reading on max effort work so I can use seated/standing ZGMs and Z. Squats for that purpose.
How have your training maxes changed since Nov 2019? You were doing 190 x 1 bench back then? I see you did 145 x 10 recently but I’m wondering if you switched from lb to kg.
Nah, not necessarily. I’m leaning towards just saying “fuck it” and not including the ZGMs from either position right now, and just focusing on one thing for the moment. My brain’s warning me that this is starting to creep into over-complication territory and I gotta shut that shit down hard.
No clue, I can barely remember what I did yesterday.
My most recent bench “max” attempt was a handful of months ago, where I did 240x3 or 4. The 145x10 isn’t a maximum effort by a longshot, it was a slow and focused effort.
However, an alternate title to this log could be, “I don’t give a fuck about my bench”.
Absolutely spot on. Remember: this stone was carried by farming kids who were most likely illiterate. The training for it couldn’t have been TOO complicated.
“Of Stones and Strength” by Steve Jeck discusses various manhood stones, to include the Hus. I didn’t quite enjoy it $10 worth on kindle, but if you do have money burning a hole in your pocket and want some reading on stones, it might be useful.
10 minutes total, building to a handful of sets of 2 @ 140
I like this protocol. Didn’t feel rushed, and it allowed me to really hammer technique. Don’t think I need 10 minutes, though. In the future I’ll cut it when I feel properly warmed up and snappy.
Keg carry
EOMOM x20 min; approx. 40m @ 150
Ooooh buddy, this was tough. Definitely the right protocol, though, because those last few sets were killer, but doable with a little teeth gritting. Used a high-low grip. This is gonna really suck in the middle of winter though, because to use my driveway I have to have the garage door wide open. Carrying a weight in the snow and ice could get dicey.
B. Squat
worked up to 270x8
Not pushing harder here was definitely a mental thing. My brain thought I was way more wrecked after the carries, but once I finished that set I realized I had more. Think what I’ll do in the future is hit a topset, drop the weight by 10-15%, then do a couple more sets of higher reps.
Lat pulldown
worked up to 75x10
Pulley started sticking and squeaking and wouldn’t cooperate anymore, so I’ll need to oil it before using it again. Maybe I’ll swap this to t-bar rows for additional hammy stimulation.
Fat grip EZ bar curl
worked up to 110x10
AMRAP @ 60 (35ish reps)
Little bit of cheat to those curls, which is fine because I’m pausing at the top and controlling the descent. Definitely keeping the fat grips for all biceps exercises. Just adds a whole new element and will definitely help the grip issue.
Additional notes:
I’m just gonna be as bro-y as possible and stick with hitting a topset on most exercises, followed by a handful of backoff sets. When I think instinctively and let my body dictate how it wants to train, that’s the protocol that feels the most “right”. I know my body rather well at this point in life, and if it’s suggesting a method, I’m gonna listen.
One thing I’ll have to get comfortable with though, is getting a little fluffier. I absolutely won’t be able to push strength where I need it to be if I’m stuck at 190-200lbs, I figure I need to be at least 225. If I can work on maximizing my strength at that bodyweight, I figure I’m much closer than maximizing strength at the weight I am now. Will still need to pay attention to nutrition so most of that weight gain is muscle.
I’ll probably just nut up and carry it in the cold. Put on some gloves and a toque. Cold might also help keep me lean by converting everything into brown fat.
It’s interesting seeing how low you carry your keg. I’m fighting like a madman to keep it off my hips as long as possible.
