I have been following your training. I’ve been doing this stuff a long time and have had my fair share of injuries. Many times my injuries have been at least partially spurred by a similar approach to training as you train.
Pushing the bar weight…AND volume.
It’s a dangerous proposition. Can be done, but needs to be metered correctly.
Not saying it’s wrong by any means.
Hey Hog
You’re pushing boundaries with the weights (intensity) and you still do a lot of volume on top of that.
I know you’ve been doing it all the time and your body responds well to it.
Ease back a bit, let the body settle.
BUT I do think that bikeriding might have something to say. When I rode and rode really hard, my inner thighs hamstrings could cramp up (and I lost the race).
Just pay attention cramps, ease back, recover and you’re good to go.
pops and strains you’re out.
Push bar weight or volume. Pick one. Then swap them out if you want.
The crotch muscles (adductors) are supposed to support you during a squat, not Drive the squat. When glutes/hams/butt/hips don’t do the job and the knees come in at the bottom of the squat it’s easy to put too much stress on the adductors and strain them. It’s pretty common for dudes with hip issues.
When you do those seated gm’s keep your back, abs and hips tight and get the work into your glutes. Keep your knees out to keep stress off the crotch muscles. Keep your pelvis level, not tipped forward.
Knee Vulgus
Ok so I’m thinking of adding some metcon work pre workout sessions to activate body parts and core pre workout.
Really liking @Alpha dark horse work which would allow me to transform the 531 into a wave progression. And get more fat burn into the workout so I can eat, grow, and lose body fat.
Down to 246 from 256 since Sunday.
Sounds a lot like bloat to me 
I’ll check the calipers on Sunday (I already did and my BF is way down from Sunday). And if it looks good I’ll keep the current diet for 3-4 more days and move back to maintance calories. Hold for a week and go from there…
Did a 10 min walk this afternoon. And it was good. Body loosened up and legs relaxed.
Stan efferding approves this message
Pffft. The talk of mortals
Is that from his newer programing video?
Yes. I did add supersets today with main lifts. And one other lift. I was gassed. It was glorious. Post coming soon. Just walked in the door.
I need to give that one a watch. Can’t keep up with his video output these days. Then again, I can’t keep up with anything these days haha.
5/04/2018—OHP prep for the Darkhorse
Warm-up:
Band bi pump, tri pump, face pulls, jump rope, mountain climbers, plank, side planks, bird dogs, air squats, 8-10 mins light sweat and elevated heart rate.
OHP:
45x10
65x10
85x8
95x3
120x5. ! SS pull-ups x5
125x5. !
+135x11 !
125x5. !
120x5. !
120x5. !
120x5. ! Pull-ups x4 + 1 cheat rep
120x5. ! X3 couldn’t cheat rep
Total pull ups: 37
CGB: (SS fat man pull ups same grip)
100x10. (10 fmpu in the power rack)
120x10. ( " ")
140x10. ( " "). Total fmpu 30
Lat series : ( did I really need more? )
Straight arm push down:
70x20. SS box step ups x5
70x10. " "
Wide grip:
130x10. (Jump rope)
130x10. (" ")
Vhandle land mine row: (BW squats)
95x10. (10)
135x10. (10)
135x 10 (10) felt like puking
135x10. (10)
@Paul_Carter gun gainz SS to finish bi and tri. Oh and this is a killer pump for the arms to finish.
Workout was awesome. I was gonna just try to get one pull-up (not chins) attempt between sets to start this off. Using the same hand width as the OHP I got to the bar immediately after OHP set and grabbed it and Bam! So easy! 1,2,3,4,5 wow I’ve never done these with so much ease and no elbow pain… they did get tougher later in the set…last two sets I only got 4 and 3. A win!
Everything else was on fire after this. Blood pumping sweat pouring off me 90 sec rest between sets moving!
Great day in the gym. I like it!
5/05/2018: Deadlift–raising from the dead
Warmups:
Band dislocates
Pull aparts
Bi pump
Tri pump
Face pulls all band
Light prowler push on mat: 40 yds lined effort.
Lunges (8-10)
Burpees (wtf was I thinking 10)
Jump rope: 100 ct
DL: SS ( kbsx10 / DL / hkr x5)
135x10
155x5
195x5
225x5
295x5 (these felt heavy from the start)
315x5
+330x10 ( just get it done don’t be a vag)
315x5 (Maybe this SS stuff was a bad idea…)
295x5 (sweating bad now…hell yeah!)
295x5
295x5
295x5 (holy shit I made it!)
Ft squat: SS ( push up x10/ fs/ med ball slams x10)
100x10
120x10
140x8 ( dumb ass you were supposed to get 10 reps)
BB hip thrust: SS (bbht / standing band crunch x20)
165x20
165x20
165x20
Seated good morn wide feet:
SS with jump rope 25 count
45x20 (working form and mind connect)
65x20 ( ditto)
65x20
Lying leg raise/ w face pulls 50lbsx25:
20,20,20
Done!
The body was on fire. Sweating everywhere! Felt awesome. Blood pumping hard like I was playing football, basketball or something athletic. The whole body was loose and it felt amazing!
Lately my body has been getting tighter and tighter. Lifting this way keeps the blood flowing and red hot. I like it. My lungs were in fire at the end of deads and squats (I like that feeling of being alive and fighting to survive)
I feel even better now post workout after eating than I can remember in a long time lifting. This shit is a keeper for me.
Looking good man, that a tough fucking workout you did.
what is “hkr”?
I read it as ‘hanging knee raises’ but I could be wrong… not sure
Yes hang knee raise.
Jesus Hog can’t go away for couple of days, coming back to a couple of workouts like that.
You’re on beast mode Man
Missed ya man! I hope you had a great weekend. I decided to add more 