There is a video on my coach’s page of me using the shirt:
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Well, I skipped my workout yesterday.
I folded my wheel in on my truck as I came into my work parking lot yesterday morning (two uppers and a lower ball joint gave out). I’m lucky this didn’t happen on the highway! So I had to get it towed and carpool home with my wife after work.
After my heavy benching on Saturday, my heart rate shot up (66bpm RHR - typically ~60-62bpm). Also feeling moderate cold-like symptoms which typically come when I start entering an overreach.
Sleep has not been great the past couple nights either. Last night I just had a nice big smoothie for dinner and went to bed early (bananas, blueberries, protein powder, cinnamon, hemp/chai/flax seeds, almond milk, spinach, peanut butter, dates, probably some other crap I’m forgetting) Delicious, filling, but also sits quite light on my stomach which is nice.
Woke at 223.4lbs, I’m going to go a little light on the calories again today. I feel like I’m fluffing up a tad more than I want to, so I might do a quick trim down until I see 220lbs on the scale and then loosen the reins again. Just an easy way to keep myself in check.
Tonight I’m going to a friend’s place to help him put in his dock.
Saturday a buddy and I went out on our Seadoos that we just bought. It was hailing, and was 1degree Celsius (~33deg F). I was bundled pretty warm, but once we got wet it was a bit chilly. Feet were frozen, haha. The hail hurt our face…when driving at 50mph.
We went out again on Sunday (this time 3 of us), we actually had some sunshine and 7degree C weather, much nicer! Less wind made for a smoother ride as well.
I’m sure there is some Canadian meme out there about this absurd behaviour, my wife sure thought we were insane.
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Yeah…you’re a long ways away from lake weather. Hell, that’s not even outdoor weather.
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If you have a photo it will get memed.
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If it makes you feel any better we dropped from 70F and sunny, to waking up this morning with 5" of snow on the ground…I went from tanks and a tan for a full week back to muck boots and shoveling the walk haha
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Yeah, ground is nearly thawed out, so it is “drive with your windows down” weather!
I wish we did get one, but I didn’t risk taking the phone with me on this adventure.
Mother Nature be cray cray.
05-01-2019
Traphouse Barbell W13D3
Coach had me do lower, since I missed Monday’s workout. I was off sick today from work, barely slept at all, quite congested. Managed to squeak a nap in, and make it in for a light workout.
DE Lower
Conventional Deadlift - 2.5" deficit against green bands
135 x 5
225 x 3
335 x 2 x 12sets ← reps were all pretty explosive. Kept rest periods fairly short.
SSB Box Squats - 14" box, 3 chains per side
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Squats were pretty easy, decided to go quite light and not strain myself much this workout. Heart rate was still high, so recovery > strain at this point in time (whoa, is this what they refer to as “experience”?..cool).
GHR
11
11
11
Workout took ~35-40mins. Glad to get one in, but still feeling pretty rough (cold-wise).
Managed to sleep a little better last night (~7hrs), so I’m hoping this will pass quickly.
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I am following them on IG…those beginner beasts might need some form tips…but I will leave that to your discretion 
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Yeah, they have all been quite receptive to constructive criticism on form. Our coach only takes kids on who really want it, so they all seem to be very willing to improve.
But there are still lots scared cat deadlifts and knee knocking squats.
I’m planning on jumping into the IG game myself as it seems to be a much easier way of hosting videos of lifts and such.
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I got my workout in on Friday (DE Upper), just didn’t have a chance to log it.
Main work:
2 board bench press for 5x5 @ 275lbs which I was pretty happy with.
Hit triceps, back, and shoulders with some accessories. (Tate presses, wendler rows, lat pulldowns, banded triceps, banded pullovers, front plate raises, etc.)
Busy weekend: Missed my Saturday morning workout as we were at prenatal class from 8:30-4pm on Saturday, then I built a floor glute and ham machine in the evening. Then Sunday was prenatal class from 9-2:30pm, then I was on the Seadoo from ~3:30 until 7pm (stopped by a local bar on the lake and joined a Cinco de Mayo party for an hour or so). Then I nearly ran out of fuel, but saw a boat stranded, so I ended up towing them (husband/wife and three kids - their prop just spun off…) across the lake. Luckily, I ran into someone I knew and they had extra gas on their boat, so they gave me a splash to get back to the boat launch. Then had beer ball at 8-9:30pm, and then watched Game of Thrones from 10-11:30pm.
Back to the grind again this morning!
Max effort lower tonight.
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Water was 50 degree F, according to the fishfinder on the boat (from where this photo was taken). I ended up in the water a few times to keep from rolling the Seadoo on a few stunts that I tried, it was chilly, but not too bad.
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Awesome!
Sounds like you enjoyed every minute of your weekend! Well, maybe not the baby classes but it’s good to learn that stuff - we did the same thing.
Great weekend Sleepy sounds like you really enjoyed it.
Yeah man, Sea doos are a blast!
It was a fun one, but busy enough that it just flew by!
What they teach you isn’t revolutionary, but I’d be lying if I said I didn’t learn anything. Glad we went, another box checked on the list of “Things to do for First Time Parents”.
Thanks Mort, it was a fun weekend. Weather is starting to warm up and so are my spirits! This past winter felt like a long one!
Traphouse Barbell W14D2
Cambered Bar Box Squats 12" plyo box, 2 inch mat, against green bands (doubled), bar weighs 85lbs
175 x 5
265 x 3
355 x 2 ← walkout on this was was starting to worry me
445 x 1 ← previous PR from week 4 was 500lbs at RPE10, this felt HEAVY
505 x 1 ← got it. started losing it forward, but managed to save it and bring it up. 5lb PR from week 4
We also used my hanging scale to measure the band tension at the top. It was 85lbs per side, so 170lbs total. This squat was 670lbs at the top, and holy crap does that feel heavy. Not an easy walkout, especially on the cambered bar with bands tugging you around!
GIANT SET
GHR with chain over neck for first two sets
9
9
9
Reverse Hyper
20
20
20
Calf Raises toes on 2x4, using cambered bar because it was still in the rack
355 x 10
355 x 10
265 x 10
Banded Hamstring Curls purple band
30
30
30
Finisher:
Sled Drags:
50 yards with 200lbs added
50 yards with 100lbs
50 yards with 100lbs
50 yards with 100lbs
Nothing too crazy here. Just a little added cardio and a nice low stress way of burning the lower body and booty.
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The past couple weeks have been a little, meh, for training. I’ve been quite busy, and been fighting a moderate cold now for a couple weeks that has kept me under 100%.
I think I need a little switch to light the spark again. I’m staying with the Conjugate style of training, and am going to be running an off season template written by Matt Wenning. Coach approved.
"Objective:
- Increase strength, functional hypertrophy and endurance at the highest level. Do this while keeping body fat low, and weight sustainable.
You will see in this cycle, cardio is included. One must have a season to increase overall fitness, and develop other athletic qualities. This aids in future preparation for training and health. The lifter still needs to be healthy and fit overall, which is widely ignored especially in powerlifting. People always want to know how I stay lean for a big guy, well here is your answer! Unloading is built in every 4 weeks to ensure positive progress, allow the body to heal during this time, keeping excessive straining, and energy expenditure down."
Some differences from my current program:
- Cardio is added - which I need right now, I’m in poor cardiovascular shape.
- More volume on accessories - building up those weak points, low rest periods, burning cals, improving cardio.
- Lessened focus on max work - still ME days, but more doubles and triples, and less 1RM.
- It looks like I’ll actually be squatting without a box for a bunch of the squat days, yay! I’m actually looking forward to this, I’ve almost been exclusively box squatting now for the past 14 weeks.
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Looking foward to this next phase. And glad conjugate is working well. I felt fresher week to week with conjugate training.
…rides a jet ski on the lake in near freezing temperatures.
Looks like fun! What about the mock meet?
Thanks Hog, me too. I like mixing up the movements. I think pushing focus onto some rep maxes, and some additional focus on conditioning and accessories will keep things fresh.
Yeah, my wife has also reminded me of this. This is why I haven’t been complaining about it much, since it is quite likely self-induced.
I don’t know. I think I’ve given up on it. I just can’t get excited enough about it to want to peak for 3+ weeks (peaking sucks). I’d have to try and contact some local gyms, and do an awkward mock meet by myself around a bunch of strangers in their home gym. Not exactly my cup of tea.
I’ve just decided that I’m not done powerlifting yet. I may drop a bit of my top end strength over the next 6 months while I’m sleep deprived, and my workout schedule is inconsistent, but I don’t think I’m at the strongest I’ll ever be. I’ll be back with Dad Strength, and then I’ll be back to hit some PRs in a competition where it is official!
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