Front
Tuesday April 20th - Recovery Lower Body
Woke up early today to get some work done. I did a quick foam roll and static stretch to prevent the DOMS but I can feel it creeping up on my slowly.
Wake Up: 630am
Sleep: 6 hours. I stayed up late to try and purchase some crank arms for my ancient mountain bike but was murdered in the last minute ebay auction
Weight: 179
Temp: 96.9
RHR: 55
Feeling like: 8/10. I felt really good despite the lack of sleep. Even though it was short, the quality was great.
I’m finding diet logs are monotonous and dry. Since I generally don’t splurge or deviate from the plan I’ll just provide quick details to get the gist of the day.
Meat and nuts today.
Good, glad that’s over with.
Reflections on last night’s lift: After reviewing the footage it is apparent that Pat and I both lack box squat technique. Neither of us sit back far enough, shins aren’t perpendicular to the floor, low backs aren’t stable, shoulders and elbows wobble and it looks like nothing but quad with no glute activation whatsoever.
We’ll have three more sessions on the box before the next phase. I was anxiously anticipating the arrival of my new hex bar but received notification earlier today that it hasn’t been shipped yet, two weeks after purchase. So I did what I should have done initially and purchased a better one from EliteFTS. It holds 6 wheels per side so it can be loaded up to 585 before accommodating resistance, which is exciting. It’ll be an excellent replacement for quad development equipment that would just not be feasible in the confined space of the 15 Gary Strength Institute. I’m also excited about using it for farms walks and jump squats.
When I pick up this order in two weeks it’ll also include full length average and mini bands, short strong bands (which I’m assuming are ridiculous), hanging ab straps and two books. It will be an exciting day. Combine this with the Vibram Five Fingers which should be showing up any day and I’ll be a happy kid.
Tonight was the first scheduled day of mini workouts.We pulled the sled out to get some recovery work done on the streets of Gary. Conditioning and GPP really need some attention due to the layoff from injury.
4 total trips of about 150yds with 90lbs (the sled probably weighs 45lbs) going forwards while holding handles. These weren’t that tough at first. We were able to hold a pretty decent tempo.
2 trips backwards with sled attached to waist belt. Same scenario as above. We started off at a decent speed but at the end of my second trip I was literally struggling to walk. It felt like my quads had been inflated with an air pump. This easily ranks as the most intense leg burn I’ve ever had.
2 sets of 10 reps doing pull throughs. I had approximately zero power. Pat was tossing the sled around but I was worried that my legs had actually fallen off. I couldn’t look down to see them because I was seeing cross eyed and I should couldn’t feel them.
Didn’t do the optional core because of studying but I couldn’t sit up properly, let alone hold a plank. In summary, amazing 20 minute workout.
April 20 - Max Effort Upper
I’ve been sleeping like a rock lately. Out cold with no disturbances. I love it.
Diet stayed about the same. Meat, nuts, fish oil, had some cheese at night. Carbs are low and calories are high.
Weight is still below 180lb but lifts haven’t suffered. Did some foam rolling and mobility work in the morning.
Workout:
I extended my warm up and included a couple tempo stride outs. The hamstring is still nagging but its time for it to nut up and deal with some running.
Flat Powell Raise: 2 sets of 10 reps with 15. I don’t think I couldn’t do 20s yet.
A) Incline Bench w/ 40lbs chains: Bar, 135, 155, 165, 175 x 5, 185, 195, 205, 215 x 3, 225 x 2
Not particularly impressed with this. I’ve never been strong with shoulders or incline so this will be an area of focus for a while.
B)Dumbell Floor Press: 45s x 20, 55s x 20. First set felt easy, second set really exhausted my pecs.
C1) Band assisted pull ups w/light band: 17, 13
C2) Lateral Raise: 15 x 20, 20
I was supposed to do 5 sets of these and then hit some traps and bi’s but my performance dropped a ton right away. I took it easy here and I’ll finish the rest of this workout Thursday with my GPP and recovery work.
Today was a day on the road, visiting a friend and as a result I don’t have morning stats.
We hit up a morning workout at his university gym and did the Friday workout of Poliquin’s German Body Composition program.
A) Snatch Grip Deadlift, descending weight, R=45s
295, 275, 275, 245, 225, 225, 225, 215, 195, 185 x 6
B1) Fat Grip Barbell Curl. descending weight, R=45s
75, 70, 60, 60, 60, 55, 55, 55 x 8
B2) EZ Bar Decline Tri Extensions
65 x 8 x 8
We followed this up with about 30 minutes of climbing. Probably 10 minutes of boldering and 5 routes each.
It was an exciting day. I’ve finally added tractor tires to my gym. It wasn’t an easy process to obtain but after renting a truck from Lowe’s, driving 50 minutes each way, loading the tires with a fork lift and returning the truck my strong man facility is well under way. Pictures to follow.
In the evening, I had another friendin from out of town join the dynamic effort lower body day.
Poliquin Step Up w/ wedge: 30’s x 10, 40’s x 10
Kettlebell Swings: 55er, 2 x 20
A) Low Box Squat: 185 w/ chocked monster minis x 10 x 2
B)Stiff Leg Deadlifts w/ mini’s: 4 x 8 using 135. The hamstring was a bit tender so I took these a bit easier.
C)DB Bulgarian Split Squats: I used 40s for 2 sets of 10. Could have gone a bit higher but this felt more like a flexibility exercise than a strengthening one. The last set was done with body weight but the front foot was on a wobble board.
D1) Bent Over Barbell Curl: 135 x 4 x 12, Tried to use Fat Gripz at first and abandon that ship quickly.
D2) Seated Calf Raise, DBs on knees: 4 sets of 40 using 40’s
For core we did a few sets of Paloff Presses and Standing single leg band crunches.
Saturday April 24th
Today began with a long ass bike ride. Using a single speed set up for dirt jumping/slalom on a cross country trail wasn’t the best idea but it was great to be back riding.
After a long rest today was also the first Strongman Workout.
The workout was simple. Three exercises, heavy weights, no rep schemes, done until you didn’t want to do anymore.
I forgot to get someone to tape myself so most of these videos are me taping my training partners. But I was better than both of them. Promise.
A) Sandbag loads: We loaded the bag onto a tire and then rolled the tire onto a smaller one for a few extra inches of height.
video
We each did 4 sets of 3 loads. I have no idea what the bag weighs but it wasn’t enough. I’m going to pick up a bag of stone dust because it looks heavier by volume than sand. I’d estimate our bag at 120 but would like it to be closer to 200.
B) Tire Flips: We each did 4 trips with the number of flips varying between 6 and 12 using the biggest new tire. I’m going to have to get the model number off these two tires to get estimated weights but I’d guestimate the smaller one at 300 and the larger at 500lbs. I went to the lot looking for the biggest one there, one that would take two people to flip but unfortunately it wasn’t an option. I’ll try to out grow these ones quickly and get to a different lot.
The flips were a lot of fun but were cut short by a confrontation by the evil witch next door who came out screaming like a banshee that we were shaking her entire house and she was calling the police. We paused briefly to clean garbage in the yard but then moved to sled pulling. Sucks to be her though because I’m going to flip that mother twice a week until one of us moves out first. And I think it might be her. She also called Pat “muscle man” which made his day.
C) Sled Pulls: Started off with 5 plates for 2 trips of backwards pulls. The first few weren’t bad but the eventually the inflated quad syndrome set in and walking was tough. Next we added another 2 plates for a total of 7 and made 3 or 4 trips forward, experimenting with different handle positions. We each flirted with sled flu at one point or another.
Today was a lot of fun and will be a regular occurrence. I plan to extend the invitation next week to a few other athletes to get Strongman Saturdays up and running.
Monday April 26
I didn’t get the usual Monday morning pictures and measurements but I’ll get them tomorrow.
It was an exhausting weekend. Friday morning to Saturday night included two gym workouts, a climb, a long mountain bike ride and a strongman workout. Needless to say, I slept like a baby.
The Sunday dynamic effort upper body workout was skipped though. I don’t feel bad about this.
Wake up: 6am
Sleep: 8 hours
Weight: 179
Feeling like: 9/10
I’m just slamming shakes today. I overloaded on volume of food for the past few days and this will be a nice way to ease the workload on my digestive tract.
Max Effort Lower Body
PREWORKOUT
General Warm Up and Ground Based Mobility
Prehab) Terminal Knee Extension: 2 x 10
Activation) Box Jumps: 4 x 5 - Skipped again because I didn’t reinforce my plyo boxes.
WORKOUT
A) High Box Squat w/ chains: 1-3RM
I took the volume way higher here. Bar, 135, 185, 225, 275, 295 x 5, 315, 335, x 3, 365, 385 x 1, 410 x FAIL. I’m disappointed with this one.
B) Speed Pulls w/ Light Bands: 6-8 x 1, W1=50%, W2=55%
225 x 8 x 1 with mini
C) Long Stride Lunges: 4 x 10* or 20yds
55’s x 4 x 10*
D1) Bent Over Dumbell Row: 3 x 12-15
45’s, 50’s, 55’s x 15
D2) Reverse Hyper: 3 x 20
40 x 3 x 20. These hurt my abs so much I wanted to puke. And in this video the stupid swiss ball kept getting in the way and I was too tired to care.
POST WORKOUT
Core: Swiss Ball Reverse Crunches: 3 x 20
Core: Dumbell Russian Twist: 3 x 10 w/ 20s
Tuesday April 27
Here is the pictures that didn’t happen yesterday. Strength is still improving so I’m not going to concern myself with appearance. That being said, I’m less than satisfied with appearance.
I didn’t do morning vitals in lieu of tax preparation but I did get measurements. I’ll have to get spread sheets put up here soon.
Wednesday April 28 - Max Effort Upper Body
A little tired today. The night off was good yesterday and I slept for a long time but I’m still dragging my feet today.
Weighed in at 179 today.
Typical day of eating. Whey, fish, some fish oil ect. At night I had some strawberries with some sugar free chocolate syrup.
A) Low Incline Bench Press w/Chains: 3-5RM
I tried these raw. It was the first time in a while doing straight weight and I wasn’t overly happy. Bar, 95 x 10, 135, 155, 170, 185, 205 x 5, 215, 220 x 3, 235 x 2
So the weight is up but that’s without an additional 80lbs at lock out. I’ve always been weak on the incline.
B) Dumbell Floor Press: 2 x 15-20
55s x 2 x 20
The second set was really hard for me.
C1) Pull Ups: 5 x AMAP
8,10, 9, 5, 5
I’m pathetic at pull ups.
C2) Lateral Raise: 5 x 20
15s x 3 x 30, 12s x 20, 10s x 20
I fatigued quickly on these.
D1) Barbell Shrugs: 3 x 8-10
Kept the same bar weight as the inclines.
235 x 3 x 10. Could have gone lighter and squeezed higher.
D2) Dumbell Hammer Curls: 3 x 8-10
30’s x 3 x 10. Nothing special.
I just wanted to get through this workout and skipped the prehab, activation, core and grip work.
I’ve missed a bunch of days posting here. I’m maintaining my blog off T-Muscle and I’m just copy and pasting.
Not like it matters that I’m missing days. No one reads this anyways.
Tuesday May 4th - Max Effort Upper Body
I’ve added a few mobility movements and activation exercises to the warm up.
A) Reverse Band Bench using Average w/Fatz and Half Roller
135,225,275,315,335 x 3, 365,385 x 1, 390 x FAIL
First time doing this exercise. Liked it a lot.
B) Incline Dumbell Press w/ Fatz
75s x 10,8
C1) Medium Grip Pull Ups - 4012 Tempo
5,4,5,5
Really focused on the tempo but I’m still a pull up loser
C2)Rear Delt Raise - 3012 Tempo
5’s x 15,15,15,15
Focused on the tempo again. I’m weak in the bent over crucifix position.
D1) Did one quick set of dumbell shrugs and got outta there.
Tuesday May 11 - Max Effort Upper Body
We had to pleasure of welcoming a new addition to the 15 Gary Strength Institute. Marc moved from Sault Ste Marie and graced us with his presence for Tuesday’s Max Effort Upper Body training session.
Preworkout: Dynamic Warm Up, Mobility Work, Band Traction for shoulders, Lying Parietials - 2 sets of 10 seconds with 5’s, 8’s
A) Lightened 2 Board Press w/ Light Bands and Fatz
95, 135, 185, 225, 275, 300 x 3, 315, 365, 325, 325 x 1
The 365 was a grinder. Dropped it back down to 325 and had two good sets with a nice pause.
Marc worked his way up to a 280 and Pat hit a 310.
B) Incline Dumbell Press w/ Fatz - 55’s x 20, 75s x 10
Would really love some 65’s right about now…
C1) Medium Grip Pull Ups, T=4011
6,5,2,4. The tempo was murder for me here. We’re all lacking quality pull up ability.
C2) Bent Over Rear Delt Raise, thumbs up, T=3012
4 x 15 w/ 5s. Again, tempo was our nemesis.
D1) Dumbell Shrugs - 55’s x 20, 75s x 15, 16
D2) Seated Zottman Curls w/ Fatz - 20s x 12,10,10
Rep Effort Upper Body
Brief warm up or mobility drills, band shoulder traction and plyo pushups for activation.
A) Triceps Murder - 2,3,4 board presses for max reps using 185 with 80lbs of chains and Fat Gripz.
B) Standing Dumbell Press with Fat Gripz - 55lbs x 10, 10, 8, 7
C1) Weighted Chin Ups - 55 x 5,4,5,4
C2) Band Face Pulls - Mini band x 30 x 4sets
D1) Hex Bar High Pulls - 185 x 12 x 3 sets
D2) Alternating Dumbell Curls with Fat Gripz - 25s x 12 x 3 sets
Thursday May 13 - Max Effort Lower Body
Brief warm up with stationary drills, mobility drills and low box heel touches w/ bands.
A) Rack Pulls from knees w/ Mini band
135, 185, 225,275,295, 315, 335 x 3, 365, 385, 395, 405 x 1, 425 x 1 PR
B) Front Squat
2 sets of 20 w/ 135lb
C1) Front Foot Elevated Split Squat
C2) Single Leg Dumbell RDL
3 sets of 8 for each using 55’s
D1) Partner Assisted Inverted Rows w/ chains
3 sets, aimed for 20 reps each set. These are a few exercise found on a blog a few days ago. They felt great. Looked gay, but felt great.
Wednesday May - Linear Speed Training and Conditioning
The speed training was comprised mostly of arm work and ankling action. I won’t post the whole thing here but it was a little lengthy and definitely needed. Its been neglected for years.
Threw in some tire flipping for conditioning afterward.
Sunday May 16 - Strongman Conditioning
I would call this the first official Strongman Sunday at the 15 Gary Strength Institute. Pat opted out due to shoulder injury and being drunk but Marc and I were joined by Hutch, who performed exceptionally well.
The workout consisted of kettlebell swings and snatches for a warm up followed by overhead and thruster throws. We weren’t keeping track of reps, rather monitoring performance and quit before quality began to diminish.
Next we moved to Sandbag loading onto the tall tire. The bag weight is estimated at 110lbs with a plus/minus of 20lbs. The reps varied on all three of our sets but we all ended up around the 11 rep range.
Next we moved to flipping the big tire for 30 second rounds. I don’t think anyone bested seven reps but we were all in that range. Three sets were done with fairly ample rest.
The last exercise was sled pulls with seven plates. Marc and Hutch both were doing this for the first time but did great. That is until Hutch caught a nasty case of the sled flu, thereby ending his day.
We missed farmers walks with the hex bar but the workout was long, the sun was hot and no one wanted to do anything but drink beer.
Great workout.
May 17th
I’ve slacked as of late so below you will find recaps of training for the past six days.
Belly measurements were a bit higher than ideal this morning. I’m assuming this is due in large part to bloating from sugar alcohols. Regardless, the diet has not been tight and it needs to be cleaned up. Weight has remained relatively constant and it can be assumed that muscle mass is increasing.
