Maple Syrup Strength (littlesleeper)

Training Training Logs
1670

I’m back!

It was a little slower hunting week than usual. We ended up getting 3 deer (2 does and a fawn), but saw a ton of coyotes which were likely the cause of seeing less deer this year. Good week overall, lots of beer/whisky, late nights/early mornings, chips/junk food and lots of laughs. I have a good 20-30lbs of fresh venison in the freezer now which is great.

Weighed in yesterday morning (first morning back) at 213.4lbs. Not terrible considering I was extremely high carb all week. I dogged a lot so I was putting on a lot of steps through the bush, which likely helped burn a few extra cals.

Anyway, I’m starting the conjugate method this week. I’m going to try to run it similarly to how Brian Alsruhe runs it with some supersets/giant sets. I could use another little boost to my conditioning and also drop a couple pounds of fat before heading to Florida for vacation on Dec 26.

ME LOWER

MAIN WORK

135 x 3 Paused DL (Hook Grip)

10 x 50lb DB Swings
225 x 3 Paused DL (Hook Grip)
45s Plank

10 x 50lb DB Swings
225 x 3 Paused DL (Hook Grip)
45s Plank

10 x 50lb DB Swings
315 x 3 Paused DL (Hook Grip)
45s Plank

10 x 50lb DB Swings
365 x 3 Paused DL (Hook Grip)
45s Plank

10 x 50lb DB Swings
405 x 3 Paused DL (Hook Grip 1st Rep, Mixed Grip 2nd and 3rd)
45s Plank

10 x 50lb DB Swings
465 x 3 Paused DL (Hook Grip 1st Rep, Mixed Grip 2nd and 3rd)
45s Plank

VOLUME
10 x 50lb DB Swings
365lbs x 3 Paused DL (Hook Grip 1st Rep, Mixed Grip 2nd and 3rd)
45s Plank

10 x 50lb DB Swings
365lbs x 3 Paused DL (Mixed Grip)

365lbs x 3 Paused DL (Mixed Grip)

ASSISTANCE
GIANT SET
Pendlay Row
135 x 10
185 x 10
205 x 10
205 x

SLDL
185 x 10
205 x 10
205 x 10

Back Extensions
25lb x 10
25lb x 10
25lb x 10

Workout took ~ 1hr 15mins

First time trying to get more than 1 uncomfortable rep with hook grip. I can see the potential. It’s not going to be easy, but I think if I start using it each DL session, even if just for a few reps, I should be able to get comfortable using this for higher %'s. Not much left in my lower back after this workout. Kept the assistance relatively light, good pump.

13 Likes
1671

Nice haul!

Looking forward to seeing how you make out on Brian’s template, it seems like an excellent way to train.

Never would’ve thought DL’s to be an upper lift! :stuck_out_tongue:

1 Like
1672

Thanks man. I’ve run some of Brian’s other workouts before and had some positive results from it so I’m looking forward to the combination of giant sets with the conjugate method.

lol, good catch I’ve changed that now!

4 Likes
1673

Where are you headed in FL?

1674

Heading to Cape Coral from the 26th until the 5th!

1676

Right on, some warm weather eh? I’m from a bit further north, same coast. Grandma lives in Fort Meyers. Check out the Edison museum; pretty interesting!

1 Like
1677

Yeah! We used to travel to Fort Meyers every couple years to visit my great-grandparents when I was younger and they were around. It’s now been quite a few years since we have been to Florida. I’ll definitely check out the museum, if there is anything else that comes to mind that would be worth a visit, let me know! Thanks.

3 Likes
1678

My brother in law is in Montana this week. Him and his buddy (both live in Wisconsin) are hiking/hunting the Badlands. Each got a big Mule Deer buck pretty quickly.

1 Like
1679

That’s awesome! We were expecting to have a lot more action since the weeks leading up to hunting season they had tons of pictures of several nice bucks on the property, but they must have moved on by the time we got there! One of our does was a really nice size though.

3 Likes
1680

I know it may seem weird since I just got back from hunting and have a freezer full of venison, but tonight we had a vegetarian meal. Grilled tofu marinated in Diana Sauce, grilled portabella mushrooms with butter and various seasonings and a simple salad on the side. Delicious. I try to keep variety in my diet!

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20171114_1756373024×4032 5.52 MB

7 Likes
1681

Conversation between my soon to be mother in law and her sister, both visiting Australia from Uganda for the first time while we were eating salad waiting for the main course:

MIL (sarcastically) ‘what nice leaves’
Aunt ‘eat them like a goat’

11 Likes
1682

ME UPPER

MAIN WORK
CGBP
135 x 6
185 x 5
225 x 4
275 x 3
295 x 3
315 x 2 (second rep was a little grindy, so I looked over to make sure my spotting arms were in the right place and when I did this I almost lost balance on my wobbly bench…went for the rep anyway but failed. Fortunately my spotter arms, WERE in the correct position. A friend of mine worked out in my gym just before me, so I wasn’t confident that he didn’t move them and forgot to check before starting…)

I superset this main work with 5 sets of:
10 x 100lb DB Rows (50 total reps)
12 x Ab Wheel Rollouts (60 total reps)

VOLUME
CGBP
235 x 10 (AMRAP)
235 x 5
235 x 5

Pretty easy volume work here.

ASSISTANCE
Floor DB Triceps Ext.
30lbs x 10
30 x 10
30 x 10

Incline DB Press
75lbs x 10
75 x 10
75 x 10

Meadows Rows
50lbs (added to BB on landmine) x 10
75 x 10
75 x 10

Good workout. Nice pump. Tired.

7 Likes
1683

That’s how I’ve been doing it…

2 Likes
1684

That’ll wake you right up ha looks like camp didn’t slow ya down too much.

1 Like
1685

Ya, got the second rep and had an “oh shit” moment. Then looked over and noticed I was ok, but kinda threw myself out of the groove by doing so.

I was actually surprised with my strength and physique after a week off with a carb up (read: chips and beer). It doesn’t seem to have affected me too negatively, if at all!

5 Likes
1686

DE LOWER

Back was still feeling a little beat up from Monday’s session.

Competition Back Squat EMOM 10mins
205lbs (With Red+Blue Mini Bands) x 3
3 x 24" Box Jumps

EMOM 3mins, EOMOM 7rounds (10 total rounds) (Every other minute…)
245lbs (With Red+Blue Mini Bands) x 3

I was supposed to superset these DLs with some burpee broad jumps, but there was no f’ing way this was happening. My lower back was giving me the middle finger the entire time, even after adding rest and doing it every other minute. I can’t remember the last time I’ve squatted and deadlifted in the same workout. Even though it was lighter weights, this torched my lower back. I’m sure the short rest periods and coming into the workout not 100% played a role, but wow. My back clearly needs to develop more work capacity!

We had a birthday dinner to go to (lasagna and garlic bread…then apple crisp), so I skipped the assistance work. I’ll try to work in some additional assistance tomorrow, but tomorrow is also supposed to be DE UPPER.

5 Likes
1687

The food was the assistance work lol.

1 Like
1688

Glad to see you hit some good compound movements prior to the carb fest. You put those carbs to good use!

2 Likes
1689

Haha exactly!

Yeah, for some reason I thought the dynamic effort days were “easy” days compared the ME days. Nope. Kicked my ass and I didn’t do half of the prescribed workout!

2 Likes
1690

There’s really no such thing as easy or light volume work on squats and deads. I think I’d rather work up to a heavy single or 1RM.