Butter chicken with spiced rices and sauteted peppers and onion
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looking good.
I was about to comment on your “deload” day.
But for the start of the log, you just don’t seem affected by volume.
So very clever, ditching the barbell, don’t go heavy taxing shit.
Just volume and some great food.
Hog you amaze me.
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Thx @mortdk. I’m not super explosive as many lifters but I do have endurance and recover quickly. I’m not sure if my adaptability to volume is due to natural abilities or due to the way I started training. The two programs I ran at the very first of my training were volume heavy. Only recently, since Jan 1, have I cut volume and focused on strength.
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powerlifter masterrace confirmed
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03/17/18. Deload Deadlift
Just a preview of oh fuck yeah…
DL:
45x5
135x10
225x5
275x3
315x3
365x1
385x1 grip was slipping at the top
405x0 grip failed 6-8" off the floor
Got the straps out
405x1 shakey and not sure there is much more there…maybe a 410 is possible but not clean or a solid rep.
405 is a +20lb weight pr
New goal is 405 without straps.
General just what ever…
Leg Press:
140x10x3 (quads and groin were feeling the DL session here)
Calf on leg press:
140x25x3
Supermans:
:30 x3
Planks:
1:00 x3
Done for the day…
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“I’m on a deload.”
405 deadlift
Congrats my friend! That’s a good deadlift.
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4 plates, Clankity Clank!
Do you think your young athletes would enjoy dumbbell farmers walks, in some kind of distance challenge, for grip strength?
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Yeah the kids love to compete. How would that work?
See how far you can carry some dumbbells. Next dude tries to beat it.
Or establish some weght x distance 70s x 10 lengths of the gym as a “challenge.”
I scanned a few Dan John articles here, he said;
-Carry 85s “away” for 5 minutes. Then, return.
-Carry body weight in each hand and see how far you can go.
Both of those seem kind of extreme, but Dan John is pretty smart.
I used to just carry some db’s until I was about to drop them, trying to beat my friends. Its kind of dumb, but it’s fun when you’re competing with your pals. Its boring alone.
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That’s pretty good stiff legged DL
Serious though, you’re strong there, you’ll get more when you manage to get some leg drive so your back isn’t doing all the work. Try jumping into the pull through your heels.
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@MarkKo so I need to drop the hips some. Or sit back for tightness more and explode up…
I’ll work on that a bit.
Probably. Just pretend you’re going to jump real high, except you’ve got a bar in your hands.
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@losthog 4 plates!!! Good job bro
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Well done and nice PR mate, sit back into it a bit more and the bar will feel like it pops up when you get it right.
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Hey Hog… Stong Deload man.
Can’t wait until you start next cycle with some serious weight 
4 plates on that bar, NICE.
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Setting a PR on a deload… I too enjoy living on the edge. Bravo sir!
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3/18/18: measurement day:
Am: 240.8 PM: 243.6
BF%: 18.29 (+/- 0). (12/30/14)
Fat: 44.6 lbs LBM: 199.0
Neck: 16.75
Shoulder: 51.75
Chest: 46.5
Ribs: 44.25
Belly: 42
Waist: 40.25
Hips: 44.25
Rt/Lt
Bicep: 16/16.25
Forearm: 12.5/12.5
Thigh: 25.5/25.25
Calf: 16.5/16.5
I had a buddy call with a water tank issue. He lives close to the gym so of course I stopped by to screw around a bit (30-45 min). Decided to do a crossgrove squat complex…SS (DL, RDL, BB row, hang clean, front squat, OHP, back squat, good morning) for 6 reps each and set the bar down. Then rest 60 sec and do 5…4,3,2,1.
I did it with 55lbs. Deload week and it is Part of the next program we will do. Super fun.
So we have until Friday to keep deloading. It is going well. We decided on a new program. My son wants to get away from the heavy work for a bit to let his tendons, and soft tissues recover and adapt to the new muscle he has put on (20lbs since Jan). He is 19 and a true noob lifter. So he went on tnation and picked out a Hypertrophy program. As a negotiation I told him I would do it with him if we did a squat leg builder with it…he said ok!
So we looked at Hungarian oak, 100 squat day, smolov, etc…we built our own.
We will start each session with the following squat progression then follow the program
Week 1
Day1-3: 50% 1rm x25
Day 4: 3x5 60%
Week2
Day 1-3: 55% x25
Day 4: 3x5 65%
Week3
Day 1-3: 60x25
Day 4: 3x5 70%
Week 4:
Day 1-3: 3x2 65%
Day 4: off
Week5:
Day1: 60x25
Day 2: 65x25
Day 3: 70x25
Day 4: 5x3 80%
Week 6:
Day1: 50%x10
Day 2: 55%x10
Day 3: 60x10
Day 4: test new 1rm
And this is the jewel of a program my son found:
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I’m seriously considering the Hungarian oak. Maybe mixed with 5/3/1. Something like:
Day 1
Bench 5/3/1
Squat Hungarian oak
Day 2
Press 5/3/1
Sumo Deadlift 1x5
I’ll be watching your progress! Your program looks intense but fun. You’ll be 70s Big after you get done with it haha
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Like these guys lol
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Thx. I’ll do some before and after pics. I’m thinking calorie surplus is in order with this type of work. Planning on 3000-3500 kcal a day.
Friday Day1: squat / push pull A
Saturday Day2: squat/ legs A
Sun: off
Mon Day 3: squat/ pull push B
Tue: off
Wed: squat/ legs B (deadlift w/ crossgrove complex)
Thur: off
Starts this Friday…
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