Maple Syrup Strength (littlesleeper)

Training Training Logs
1069

Haha loving the debate in here gentleman, I don’t have a terrible amount to add without be redundant so I’ll save it for another day.

I was out of town for the weekend at my in-laws. Managed to clank around a bit of iron in the barn where my sister-in-law has a little gym set up. Helped my father-in-law around the farm; weeding, fixing damaged greenhouses, etc.

Saturday was an open bar, buffet wedding…oh ya, we will call it a "refeed"x2.

This week I’ll be officially transitioning into my 2day/week template. I’m sure I’ll mix in a bro-pump workout here and there, but I’m going to try to do some weekly sprints, tire flips, trampoline fun, and atlas stone lifting. I’m sure my body will slowly start taking a different form if I stay on this program for any significant amount of time. I’m just going to try and eat around maintenance, but beer will be drank this summer and I will be eating my burgers on buns. Gotta get ready for the next T-ransformation Challenge :wink:

Here is how I’ve laid it out so far, we will see if I can stick to just 2 days/week for a full 3 cycles or not:

1425×657 17.4 KB

1425×657 17.5 KB

1425×705 18.9 KB

I might toss a little 7th week protocol in between my leader#2 and anchor cycle, but nothing is ever set in stone with me. Just trying to not go at this aimlessly.

I left the FSL rep column blank because I’ll just be playing that day by day. It will likely be a mix of BBB (5x10), BBS (10x5), Widowmaker (20reps), or just doing it for a single set of 5 if I’m short on time or don’t care enough to continue. I haven’t recorded it, but band dislocates/facepulls/pullaparts are done between all sets of OHP and Bench…I’ve been doing this consistently for months now and I would highly recommend it if you aren’t already doing it.

Current goals:

Become more athletic - wow, vague enough? I want to be better at running, jumping and bodyweight movements. I’m feeling ‘clunky’ and I’m not used to it, nor do I like it. Also, my back, hips, knees, shoulders and wrists will likely all thank me for a little extra recovery time.

Maintain Strength - My goals are to maintain a 350lb bench (lifetime PR 375), 450lb squat (lifetime PR 520), 225lb OHP (lifetime PR 255) and a 550lb DL (lifetime PR 600). Leading back into winter I’ll likely start pounding hard and trying to push these back up, but if I’m able to become faster and more explosive while maintaining this level of strength, I will be more than satisfied.

9 Likes
1070

What do you have in mind for running? I felt my best in terms of athletic ability when I sprinted regularly. It’s nice when you can actually go all out without feeling out of control or like you’re one stride away from an injury.

1071

Handstands bro :smiley:

1072

Definitely sprints; I might mix in some 1mile runs just to know I can do it, but otherwise just sprints (short, moderate, hills, sled drag, etc).

I’ve noticed you’ve been adding these. Any comments/suggestions on them? These are definitely on the list of things to practice!

1073

06/26/2017

OHP
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
185 x 3
145 x 5 x 5

Deadlift
135 x 8
225 x 8
315 x 5
315 x 5
365 x 3
405 x 3
315 x 5 x 3
(All done double overhand)

Neutral Grip Chins
10, 10, 10, 10, 10

Ab Wheel Rollout
10, 10, 10, 10, 10

Good quick workout. Short rests, lots of sweat.

3 Likes
1074

Here are some pictures to add some colour to my log:

Well the garden is finally filling out. I have fresh kale for the summer now! I mixed it with some Borage, red lettuce and oregano all from our garden.

3024×4032 4.32 MB

Here’s the little gym in the barn I got a workout in this weekend:

4032×3024 4.47 MB

And here is some trampoline shenanigans:

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8 Likes
1075

If you want to actually do handstands and not just fatigue shoulders and triceps, I would highly recommend doing them as a warm up prior to any other lifting rather than as a “finisher” of sorts.

Start on a wall, slowly lean off of the wall and fall back on the wall when you lose balance. Repeat until you find a center of balance. For me, this is slightly wider than shoulder width, hands rotated inward about 10-15°, legs with a slight bend, and feet over in front of my head slightly.

1 Like
1076

Whoa dude. You eat flowers :flushed:

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1077

Those are borage flowers, also known as tren thistles.

5 Likes
1078

@brady888 - Perfect, thanks man. I’m considering purchasing Jujimufu’s “Legendary Flexibility” book and trying to increase flexibility while learning some bodyweight movements. Not necessarily interested in “tricking” per se, but being able to do handstand walks and/or a backflip after deadlifting 500lbs would be pretty fricken cool.
Your comment about hands rotating INWARDS is interesting. Whenever attempting handstand movements I have my wrists rotated outwards, so I’ll have to play around with this.
Do you use any wrist wraps or anything? When I was looking around the net for tips, that was one thing I saw mentioned.

:yum::tulip::cherry_blossom::rose::hibiscus::sunflower::blossom::bouquet::yum:

Hahaha :muscle:

Also, just to note, I woke up at 203.8lbs this morning. So I’m still sticking around maintenance with the re-introduction of alcohol and shitty carbs. So, that’s a win.

3 Likes
1079

Inward and spreading my fingers seems to “center” me. I start to float off the wall and end up doing the handstand unsupported without really trying to.

From a biomechanical standpoint I can understand the outward rotation, as the elbow can more easily get to full extension.

No wrist wraps for me. I’ve been meaning to pick up some soft ones for bodyweight and overhead stuff though. I find the gangsta wraps too stiff for everything but benching.

1 Like
1080

@brady888 - Ok, apparently it had been awhile since I’ve tried handstands. I also rotate my hands inwards, I tried outwards and that was nearly impossible. Inwards allows me to place my knees on my elbows to help me get up to the standing position. I’m sure this is how I’ve always attempted them (albeit, not often or recently).

Anyways, yesterday was grass cutting, trampoline jumping and some brief handstand/headstands.

2 Likes
1081

I would highly, highly recommend a local jiu jitsu class if you have one available. Huge benefits for body control, a focus on flexibility, and some active recovery.

1 Like
1082

Ok @Despade, I’m considering changing the title of my log. I enjoy both of these, but do you have any other witty log titles on the tip of your tongue before I go ahead with the change?

I figured with the amount of things that have changed with my training, I might as well give my log title a face lift as well!

2 Likes
1083

“No Doubt A-Boot It, Time to Get Fit, eh?”
“No I’m Not Training for Hockey”
“The Shredded Canadian: Fueled by Tim Horton’s”
“The Shredded Canadian: Fitness Tales From America’s Attic”
“Maple Syrup Strongman”

Ha, that’s what I’ve got for now, if something else comes to me I’ll definitely let you know!

Edit: “Molson Muscle, Man!”

4 Likes
1084

Otta-wanna be stiff and slow

3 Likes
1085

This is great. I think I’m going to leave it to the people to decide!

@FlatsFarmer - haha, clever! I’m not going to include it in the poll ONLY because I’m not from Ottawa so I feel it would be deceiving, but if I was, this would be perfect.

If anyone else has suggestions let me know and if I like it I’ll toss it up for voting!

  • The Shredded Canadian: How I Got Ripped and Stayed Polite
  • The Shredded Canadian: Fueled by Tim Horton’s
  • The Shredded Canadian: Fitness Tales From America’s Attic
  • Maple Syrup Strongman
  • No Doubt A-Boot It, Time to Get Fit, Eh?

0 voters

3 Likes
1086

Experiments in Guelph Improvement?

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1087

You trying to pin-point where I live? :wink:

Are you a fellow Canadian? Who the hell else knows where Guelph is…? lol

1088

When I was a kid, we lived in Buffalo, NY. We’d go to Lake of Bays/Algonquin in the summer. I also know the names of Toronto and Barrie, that’s about it.

1 Like