Exactly! Farmer’s walks for days.
That’s the end game!
Have you thought about running something linear progressive to come back from the meet. Just throwing this around…for discussion or your thoughts.
Something like
Meet
3-5 days off to heal recover maybe some recovery bar lifts or super light work just to get blood through the areas like up to 20-30%
1 week post meet work up to 30-40%
2 week post meet up to 50%
3rd week linear program working up to 60-80%
Training plan
1 Like
That’s probably not a bad idea, and kind of how it has been going so far just working out instinctively. Week 1 I just did a couple recovery workouts. Week 2 I managed to get in and work up to a top set that was still well below my typical top sets. Next week I’ll hopefully work it up a bit further. Then week 4 will be completely off as I’m on an island for 5 days!
I like your thinking though!
Well it appears it has been a while since my last food pic, so here is a bit of a flurry of them. Diet has been pretty consistent. We eat out about once a week and go for ice cream once per week but otherwise diet has been solid.
I’m also quite content with my current physique at the moment. I like this level of leanness. Very maintainable but still lean enough to not feel like a blob.
3 Likes
06/25
Bench Press
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
Ylw Slingshot Bench
305 x 5
305 x 4
305 x 4
No spotter or safeties at the moment (safeties for my yoke are currently being shipped) so I decided to not try for 5reps on last two sets as I was damn close to RPE 9.
French Press ss/ Hammer Curls - 35lb DB
10/12
10/12
10/12
Banded Lat Raises ss/ Dragon Flags
12/5
12/5
20/5
I’m really liking this setup for my bench days.
4 Likes
Food and workouts look good!
1 Like
Good ole monster mash
1 Like
Thanks @littlelee!
Yep, quick, easy and delicious! @losthog
06/25
SQUATS
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
365 x 5
I almost popped up to 405 x 5 for my last set, but things are still <100% so I played it smart. Weight moved well, and hips/knees are feeling pretty decent. Next week is going to be a full deload (no workouts at all, some swimming and watersports for my exercise). Then I’ll come back ready to dive back into something.
RDL
225 x 10
225 x 10
275 x 10
275 x 10
These weren’t feeling the best on my lower back during the eccentric for some reason. Should probably do more of them though as I’m pretty sure my hamstrings suck.
BB Rows
225 x 8
225 x 8
225 x 10 - Super long rest after the previous set, so I did a couple extra since I was fresh as hell.
225 x 8
A few sets of dips and a couple 45s planks.
I was working out with my wife tonight and helping her through a few exercises so this workout took longer than usual. Nice to have her tagging along though rather than teasing me about how much time I spend in the gym
10 Likes
Glad to see things are progressing well!
1 Like
Thanks man! I’ve eased back into it after the meet (probably being a bit of a wuss), but next week will be a complete deload mentally and physically (I’m extremely excited for this!) and then the week after I should be 100% ready to start moving some strong weight again.
I haven’t decided 100% what I want to do programming-wise. I’ve bounced around a few ideas, but right now the most appealing would be to dive back into some basic 5/3/1 - 3days/week variation. I want to mix in a bit of running/jumping/flexibility/strongman this summer as I’m starting to feel a little ‘blocky’ (less athletic and mobile than I’m used to feeling).
So I figure starting with a 3 day per week program will give me some extra time to be able to work some of my other priorities into my week without hurting my recovery too badly.
3 Likes
I’m with you. This darkhorse program has exposed my lack of mobility and how far the conditioning can decay. My next program will be some sort of mobility and power structure.
1 Like
Jealous! Depending on what you do and how often, this won’t be a deload - just call it cross training!
If you’re crippled from soreness then you’ll know that you suck at them.
1 Like
Just to give you an idea, Greg has us deload a week post meet and then do six weeks of hypertrophy work (which is effectively an intensity deload because you start at 50 per cent of your working max and add five pounds a week), deload another week and only then go back into accumulation.
2 Likes
This is good to hear. This is what I was suggesting may be a good way to recover from a meet. Now it has meat on the bones.
1 Like
I was reminded of my lack of conditioning when I ran running Brian’s Daily Workouts from his site a while back.
There will be some kayaking, swimming, and waterskiing but also lots of sipping pints on the dock.
Just some light DOMS in my hamstrings today, so I’m pleased that I was at least able to target the muscles I was trying to.
Thanks for the info Mark. It’s almost like this Greg guy knows what he is talking about! It looks like I’ve been kinda/sorta on the right track just by self-regulating. 1 Week deload, 2 week lighter weight/higher rep, 1 week full deload then hoping to jump back into some more regular training.
We might finally be figuring out this whole iron game after all…
2 Likes
06/27
Bench
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5 295 x 1
315 x 1
335 x 1 ← fairly smooth rep, but definitely approaching RPE9. No spotter or safety arms, so not going to tempt it any further.
SlingShot
355 x 1
365 x 1 ← Same here, rep went fine even after hitting the J-cups. But 375lbs may have pinned me so I played it safe.
Dips
BW x 10
+45lbs x 10
+45lbs x 10
+45lbs x 10
Hammer Curls
35 x 15
35 x 15
35 x 12
Banded Lat Raises
Red Mini x 12, 12, 12
Ab Wheel
12, 12, 12
10 Likes
06/29
SSB Volume Squats
45 x 5
135 x 8
185 x 8
225 x 10
275 x 8
315 x 8
315 x 8
Quite a bit more weight and volume than I was able to do last week. Hips and knees are feeling damn near 100%.
Deadlift - conventional
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
455 x 5
495 x 5
Deadlifts moved pretty good today. I was happy to be able to get to my top set goal today.
Yates Rows - underhand grip
225 x 12
225 x 12
225 x 12
Pallof Presses
10, 10, 10 - holding each rep for a 3 count.
Good workout. Took a little longer than usual as my buddy was home and was sitting on a bench chatting with me for awhile (buddy whose house I have my home gym set up in).
On another note, my safety spotter arms came in for my Rogue Yoke and they are beautiful. I couldn’t handle the price tag on buying a set from Rogue so I looked around the web for spotter arms with the same dimensions (fit a 2x3" frame and have a 5/8" pin). I found one from Fringe Sport (never heard of them) and rolled the dice. They were going to cost me $131 instead of $289 so I went for it. I ended up having to pay another ~$55 for duty which dipped into my savings but still saved around $100 and they look and fit great!
8 Likes
I hope all is well with y’all! Trying to catch back up on some logs after getting back from vacation.
No workouts, eating whatever and came back weighing in at 210.2lbs this morning.
I’m going to get a little primer workout in this afternoon, and then start 5/3/1 Hardgainer’s Template starting Monday.
I went looking back through my log and it looks like that was one of the templates that I not only really enjoyed, but seemed to spur on some good strength gains.
9 Likes