To dumbbells on the floor for now as the band tension goes up multiple dumbbells or plates on dumbbells will be needed
Any input is appreciated.
Not much to add, anything I was going to mention these guys covered.
One thing I would add is try some electrolyte loading prior to the workout. easy way to do it would be to get some Emergen-C packets (or Vitamin Shoppe brand, basically the same) and chug one 20-30 minutes prior to hitting the gym. Everyone grabs those because of the vitamin C, but they are loaded with electrolytes. I am overseas right now lifting outdoors in a hot, humid environment (80deg at 8pm), so I actually pound a different electrolyte drink with my pre-workout nutrition (not a pre-workout, I’ve never liked those) and then do a packet of emergen-c in Gatorade with my post workout meal.
Once I decided to try this out, I spent the last couple days putting it all together so I could just hit the gym and go come Monday. I did like someone above mentioned and dug through neversate’s gym WOD’s - he posts the workouts for people who train at his gym. The workouts there seem to be slightly different from Dark Horse (and more strongman oriented), but I took a bunch of ideas for ab and conditioning moves to throw in the ME giant sets, as well as a bunch of ideas for the metcons and assistance/strongman conditioning/assistance portions. I also found the workouts of his I copied from his Alpha log and pulled from those. I typed different lists up in word and saved and printed them. I think I’ve also got a bunch of stuff on my hard drive I can pull from. If you are interested in any of this stuff, give me your email and I’ll shoot it to you.
Looking good there old man, keep it up. Gotta be nice training with your son, my boy is almost 13 and hasn’t showed any interest in physical stuff outside soccer. Once I’m home more consistently I’ll see if I can get him into it…
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Speaking of AC/DC, have you seen or heard this?
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06/04/18– Dead on arrival Lift
In: 6
Out: 8
Warmup/ metcon:
Bandstuff
Prowler x6, mt climbers x20, lunges x 20,
Air squats x20
Added some reps to this to progress it.
ME: Sumo 5rm
Giant: KBS x8 (45)/ / hkrx10
45x10 (this was super tight why sumo)
SS
135x5
185x5
225x5
275x5
315x5
365x5 (had 10-20lbsmore, it is a rep or for this weight. Form was hard to hold and breaking down so I was happy with this)
V: 295x15 (second in gym for 80% amrap. The guy I was with got 17)
295x8, 295x8
Setting up for an all time pe on DL next week my conventional record is 405, I’ll smash that with sumo stance by 30-50lbs on 1rm. 7 days and counting
DE: squats + green band doubled
This band set up was picking up a 60 lb Db off the floor at lockout so we will call it 60lb per side +120.
55+bands 10x3 EMOM x10 min.
These were much more explosive than last week. Improvement.
Accessory:
SSB standing goodmornings
70x20, 120x12, 15, 15
Bb row:
225x 6,8,6,5
Standing ab crunch grey band (70-75lbs?)
25x4sets
Jump rope x 10 min
My CNS is trashed. I’m fatigued but not exhausted. I did workout 2 groups of kids post workout. Glad I carried my food to the gym I was starving. I’ll grab a nap this afternoon and sleep has been good.
Watching through some Louie Simmons stuff and he said westside did 4 main workouts a week with other workouts mixed in (wtf) every 12-24 hrs. Those were conditioning or recovery type low weight stuff. Those guys were training at a super high level of volume.
This program is a high volume program too. Last week I lifted 100k+ pounds not counting any of the metcon or giant set accessory work.
Still loving it so far. It is going to grind me into a nub by week nine. Which is part of the reason I held back the 10-20lb jump for max set this week. Hoping to hit a big single. 5rm workouts are much harder than the 1rm days. Bring it on! Hope I stay healthy.
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Your doing a great job BigHog. Don’t keep thinking about what the Westside boys did, especially when your holding down a full-time job, family, and probably not as ‘enhanced’ as the fellas he’s speaking about.
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For sure man. Thanks for the support. I’m good with this program. I’m making gains and enjoying the process. It does blow me away to think how demanding world records are to achieve and it is impressive. I’m not interested in those levels. I just want to be the best me I can be…
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That’s it mate, stuff everyone else, it’s a race against yourself
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This is a lot of my issue, still have the competitive mindset from highschool, I want to be absurdly strong, and do the same shit I did then. I forget to account for all the variable you just have to choke on getting older.
But the log looks great man, your conditioning is clearly leagues above mine, I haven’t even turned on my tv from my lift today (45 mins ago) and it’s only bench day.
I’ve always loved lifting as a hobby, but for the first time I have to plan and get in a mindset all day to… well… muscle through it. Its definitely a character builder.
Until my body says stop I’m pushing it to the edge every time I’m in the gym.
Older is a state of mind!
Then let’s do it. Let’s get so damn strong other people say damn these old dudes are strong.
No excuses…
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They are one of the best of all time for sure.
That’s what I always tell myself. I don’t really know what my ultimate goal is, call it a culmination of shitty 90’s flicks and Dragonball Z as my childhood, I just want to go until I can’t. I don’t take anything else in life seriously, and everyone think I’m stupid and “going to regret it later” and I don’t think I will.
So yeah. (PS I’m only 25, but life, long hours, short sleep, high bills… you know, old)
But you’re absolutely right. I’d rather be dead than weak, and I know a whole lot of corpses walking around that can’t open the pickle jar.
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I’ll have to search it, it tells me it’s unavailable.
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Machine head: Locust
Yeah, listening now. Thought the band was Locust, didn’t realize it was Machine Head. haven’t heard anything of theirs in a while.
Do you listen to Sabaton?
Nope that’s a new one I’ll check them out
Swedish metal band, all their songs are about wars and soldiers. Pretty bad-ass stuff.
This is Night Witches, about a group of female Russian bomber pilots in WWII.
Also look up Winged Hussars and Blood of Bannockburn
Yeah…
Not so much like it. Too something …thematic, orchictristic, over the top. It seems like video game music.