Masculine Excellence Requires Discipline

Training Training Logs
449

Surge Challenge Workout 7

(Completed yesterday)
Warmup
ABS
Bench Leg Raises w/ 5s negative
x8

Biceps Block
Method Exercise Reps Rest Weight
Pump Narrow BB Curl 8 10s 55
Pump Chin-Up 10 10s BW
Pump Wide BB Curl 8 60s 55
Stimulate DB Zotterman Curl 10 0s 15
Stimulate DB Hammer Curl 10 0s 15
Stimulate DB Regular Curl 10 60s 15
Flutter Banded Hammer Curl 20s 60s 1 band 20 reps
Triceps Block
Method Exercise Reps Rest Weight
Pump Tricep Pushdown 10 10s 100
Pump BW Dips 10 10s BW
Pump Tricep Pushdown 8 60s 100
Stimulate OH Tricep Ext (DB) 8 0s 55
Stimulate OH Tricep Ext (DB) 8 60s 50
Flutter OH Tricep Ext (bands) 20s 60s 2 bands 15 reps
Lats Block
Method Exercise Reps Rest Weight
Pump Yates Row 8 10s 135
Pump DB Pullover 8 10s 50
Pump Lat Pulldown 8 60s 150
Stimulate DB Pullover 8 60s 50
Stimulate Yates Row 8 60s 135
Flutter DB Pullover 20s 60s 25 20 reps
Forearms Block
Method Exercise Reps Rest Weight
Pump Seated BB Wrist Curl (Fat Gripz) 10 10s 45
Pump Reverse Seated BB Wrist Curl 10 10s 45
Pump Standing Reverse BB Curl (Fat Gripz) 10 60s 45
Stimulate Seated BB Wrist Curl (Fat Gripz) 10 60s 45
Stimulate Standing Reverse BB Curl (Fat Gripz) 10 60s 45
Flutter Seated BB Wrist Curl (Fat Gripz) 20s 60s 45 35 reps

Pump Pic:

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Couldn’t get a good angle on Triceps, forearms had a LOT of vascularity though.

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Had to kill some time today so I hit 2 workouts in one go.

Surge Challenge Workout 8

Shoulders Block
Method Exercise Reps Rest Weight
Pump Clean Hold 40s 10s 115
Pump DB Lat Raise 10 10s 15
Pump Plate Upright Row 10 60s 45
Stimulate BB OH Press 10 10s 115
stimulate DB Lat Raise 10 10s 15
Stimulate Trap/DB Farmers Carry 40 steps 10s 135
Stimulate Trap/DB Shrug 10 60s 135
Stimulate Plate Upright Row 10 60s 45
Flutter DB Lat Raise 20s 60s 15 15
Calves Block
Method Exercise Reps Rest Weight
Pump Seated Calf Raise 12 10s 90
Pump Standing Calf Raise (narrow) 12 10s 150+BW
Pump Standing Calf Raise (wide) 12 60s 150+BW
Stimulate Leg Curl, Toes Pointed 8 10s -
Stimulate Standing Calf Raise 12 60s 135+BE
Flutter Standing Calf Raise 20s 60s 100+BW 25

Legs Block
Squat
10x45
10x135
10x225
5x315
20x225
(Went off-program here, apologies)

Chest Block
Method Exercise Reps Rest Weight
Pump BB Bench 10 10s 225
Pump Flye 10 10s 25
Pump Pushup 10 60s BW
Stimulate BB Bench 10 60s 135
Flutter Reverse Grip BB Bench 20s 60s 95 20

Surge Challenge Workout 9

Lats Block
Method Exercise Reps Rest Weight Weight
Pump Yates Row 8 10s 135 185
Pump DB Pullover 8 10s 50 50
Pump Lat Pulldown 10 60s 150 150
Stimulate DB Pullover 8 60s 50 50
Stimulate Yates Row 8 60s 135 135
Flutter DB Pullover 20s 60s 25 25 20 reps
Biceps Block
Method Exercise Reps Rest Weight Weight
Pump Narrow BB Curl 8 10s 55 50
Pump Chin-Up 10 10s BW BW
Pump Wide BB Curl 8 60s 55 50
Stimulate DB Zotterman Curl 10 0s 15 15
Stimulate DB Hammer Curl 10 0s 15 15
Stimulate DB Regular Curl 10 60s 15 15
Flutter Banded Hammer Curl 20s 60s 1 band 1 band 15 reps
Triceps Block
Method Exercise Reps Rest Weight Weight
Pump Tricep Pushdown 10 10s 100 100
Pump BW Dips 10 10s BW BW
Pump Tricep Pushdown 8 60s 100 100
Stimulate OH Tricep Ext (DB) 8 0s 55 55
Stimulate OH Tricep Ext (DB) 8 60s 50 45
Flutter OH Tricep Ext 20s 60s 2 bands 30lb 20 reps

Skipped second round of Chest… too much for one day

Slept absolutely terribly last night; woke up every 30-45 mins and took nearly 2 hours to fall asleep. After that workout, I’m ready for a looong nap :sweat_smile:

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Beast mode!

1 Like
452

Surge Challenge Workout 10

Thighs Block
Method Exercise Reps Rest Weight
Pump Leg Ext, Toes Out 10 10s 50
Pump Leg Curl 8 10s 45
Pump Leg Ext, Toes In 10 60s 60
Stimulate Smith Squat 10 10s 135
Stimulate Leg Ext 10 10s 25
Stimulate Leg Curl 8 60s 45
Flutter Leg Ext 20s 60s 50
Calves Block
Method Exercise Reps Rest Weight Weight
Pump Seated Calf Raise 12 10s 90 90
Pump Standing Calf Raise (narrow) 12 10s 150+BW 150+BW
Pump Standing Calf Raise (wide) 12 60s 150+BW 150+BW
Stimulate Leg Curl, Toes Pointed 8 10s - 45
Stimulate Standing Calf Raise 12 60s 135+BE 135+BE
Flutter Standing Calf Raise 20s 60s 100+BW 100+BW 25
Shoulders Block
Method Exercise Reps Rest Weight Weight
Pump Clean Hold 40s 10s 115 115
Pump DB Lat Raise 10 10s 15 15
Pump Plate Upright Row 10 60s 45 45
Stimulate BB OH Press 10 10s 115 115
stimulate DB Lat Raise 10 10s 15 15
Stimulate DB Farmers Carry 40 steps 10s 135 160
Stimulate DB Shrug 10 60s 135 160
Stimulate Plate Upright Row 10 60s 45 45
Flutter DB Lat Raise 20s 60s 15 15 15
Biceps Block
Method Exercise Reps Rest Weight Weight Weight
Pump Narrow BB Curl 8 10s 55 50 55
Pump Chin-Up 10 10s BW BW BW
Pump Wide BB Curl 8 60s 55 50 55
Stimulate DB Zotterman Curl 10 0s 15 15 15
Stimulate DB Hammer Curl 10 0s 15 15 15
Stimulate DB Regular Curl 10 60s 15 15 15
Flutter Banded Hammer Curl 20s 60s 1 band 1 band 1 band 15 reps

I need to work on cardio so lets whip up some shit and make it hurt.

METCON Circuit

30s on, 90s off
Lunges
20xBW
Clean & Press
10x95lb
Max Effort Sled Push (didn’t take 30s for ‘on’)
20yd x 180lb
DB Farmer’s Carry
25 paces x 160lb

(4 Rounds)

Can confirm, this hurt. I’m shiny… I need a shower and nom noms.

3 Likes
453

How long are these workouts taking by the way? Lot of moving around the gym there.

454

As written, they’re supposed to only take like 25 mins. I could see that happening with the right trainee and an empty gym.

In practice, these take about an hour to get through at commercial gyms and 45-50 mins at my home setup. The commercial gym i go to gets busy around the time I’m there, but I’ve got a network of guys there whom I can share equipment with for some of these sets.

The home gym just takes a bit more setup time, but it allows me to actually select the exercises i would prefer to do (occasionally i have to substitute exercises at the commercial gym).

2 Likes
455

Surge Challenge Workout 11

Chest Block
Method Exercise Reps Rest Weight Weight
Pump BB Bench 10 10s 225 225
Pump Flye 10 10s 25 30
Pump Pushup 10 60s BW BW
Stimulate BB Bench 10 60s 135 135
Flutter Reverse Grip BB Bench 20s 60s 95 95 20
Lats Block
Method Exercise Reps Rest Weight Weight Weight
Pump Yates Row 8 10s 135 185 185
Pump DB Pullover 8 10s 50 50 50
Pump Lat Pulldown 10 60s 150 150 150
Stimulate DB Pullover 8 60s 50 50 50
Stimulate Yates Row 8 60s 135 135 135
Flutter DB Pullover 20s 60s 25 25 25 20 reps
Triceps Block
Method Exercise Reps Rest Weight Weight Weight
Pump Tricep Pushdown 10 10s 100 100 100
Pump BW Dips 10 10s BW BW BW
Pump Tricep Pushdown 8 60s 100 100 100
Stimulate OH Tricep Ext (DB) 8 0s 55 55 55
Stimulate OH Tricep Ext (DB) 8 60s 50 45 45
Flutter OH Tricep Ext 20s 60s 2 bands 30lb 30lb 20 reps
Calves Block
Method Exercise Reps Rest Weight Weight Weight
Pump Seated Calf Raise 12 10s 90 90 90
Pump Standing Calf Raise (narrow) 12 10s 150+BW 150+BW 150+BW
Pump Standing Calf Raise (wide) 12 60s 150+BW 150+BW 150+BW
Stimulate Leg Curl, Toes Pointed 8 10s - 45 45
Stimulate Standing Calf Raise 12 60s 135+BE 135+BE 135+BE
Flutter Standing Calf Raise 20s 60s 100+BW 100+BW 100+BW 25
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Surge Challenge Workout 12

Legs Block
Method Exercise Reps Rest Weight
Pump Wide Leg Press 8 10s 315
Pump Narroe Leg Press 8 10s 315
Pump Med Leg Press 8 60s 315
Stimulate Squat 10 60s 185
Flutter Squat 20s 60s 135 10
Calves Block
Method Exercise Reps Rest Weight Weight Weight Weight
Pump Seated Calf Raise 12 10s 90 90 90 90
Pump Standing Calf Raise (narrow) 12 10s 150+BW 150+BW 150+BW 150+BW
Pump Standing Calf Raise (wide) 12 60s 150+BW 150+BW 150+BW 150+BW
Stimulate Leg Curl, Toes Pointed 8 10s - 45 45 45
Stimulate Standing Calf Raise 12 60s 135+BE 135+BE 135+BE 135+BE
Flutter Standing Calf Raise 20s 60s 100+BW 100+BW 100+BW 100+BW 20
Shoulders Block
Method Exercise Reps Rest Weight Weight Weight
Pump Clean Hold 40s 10s 115 115 115
Pump DB Lat Raise 10 10s 15 15 15
Pump Plate Upright Row 10 60s 45 45 45
Stimulate BB OH Press 10 10s 115 115 115
stimulate DB Lat Raise 10 10s 15 15 15
Stimulate DB Farmers Carry 40 steps 10s 135 160 160
Stimulate DB Shrug 10 60s 135 160 160
Stimulate Plate Upright Row 10 60s 45 45 45
Flutter DB Lat Raise 20s 60s 15 15 15 16
Biceps Block
Method Exercise Reps Rest Weight Weight Weight Weight
Pump Narrow BB Curl 8 10s 55 50 55 55
Pump Chin-Up 10 10s BW BW BW BW
Pump Wide BB Curl 8 60s 55 50 55 55
Stimulate DB Zotterman Curl 10 0s 15 15 15 15
Stimulate DB Hammer Curl 10 0s 15 15 15 15
Stimulate DB Regular Curl 10 60s 15 15 15 15
Flutter Banded Hammer Curl 20s 60s 1 band 1 band 1 band 1 band 20 reps

Was extra motivated today, put in max effort and had fun. Going to put some of that homemade sushi to rest tonight I think.

Honestly I’m ready for the Surge Challenge to be over. The training feels good and I’m not burnt out like my normal training makes me, but getting the equipment ready to run the block is a headache… it makes the gym stressful, which is the opposite of why I go to the gym in the first place. I’ve made good progress and put some new tools in the toolbox, but I’m ready for it to be over. Going to start a 5/3/1 and DoggCrapp Training hybrid when I wrap up.

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Macros for last week:

image
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Average daily calories: 2503

Scale has only gone north since Monday (currently sitting around 225lb) despite the deficit… going out on a limb here and blaming either TRT or L-Carnitine. Mirror says I look both leaner and bigger so :fu: to the scale =)

Working with some very intelligent folks via the forums regarding a new diet plan, will share details when they are solidified.

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So I’ve decided to move on from the Surge Challenge as getting the equipment i need to complete the blocks as prescribed is incredibly difficult and stressful.

I will also say that while the pump was very strong on this challenge, that my previous training methods have produced stronger pumps (DC training, Fortitude). I think the Surge Challenge is missing out on a lot of benefits offered by not incorporating more emphasis on loaded/extreme stretches. Using these blocks as a unique version of one big ‘set’ would be well placed in other training programs when there is a lagging body part. If I ruled the world, i would adjust the scheduling of this program to increase frequency of training. This could very well be used in a push/pull or upper/lower fashion while increasing density from hitting a body part 3x in 2 weeks, to 2x per week. For people who have a history of overtraining (speaking of myself), the intensity of these training sessions isn’t enough to justify the reduced training density.

@Ellington_Darden @Tim_Patterson @Jared_Maggard thank you for the opportunity to participate in this challenge. It means the world to me having been a part of the legacy that is T-Nation, and I will always be grateful for this. I’m at a rare point in my life where I’ve had the chance to re-evaluate my priorities, and my progress in the gym is absolutely in that scope, but the gym is just as much a priority as it is therapy for me, and my therapy is stressing me out… I can’t have that.

I’m the person that stands up taller every time I get knocked down, and I just got knocked down… I need my therapy.

I’m happy to answer any questions you have regarding the Surgr Challenge (or otherwise); thank you for understanding.

New Plan: 5/3/1 + DoggCrapp

image
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With inspiration from @davemccright, I don’t see how combining two of the best program’s I’ve run could be a bad thing, so let’s hit it.

7/18/22 - 5/3/1 + DoggCrapp M1W1D1

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Struggling with pull-ups but that won’t last long. Deadlifts felt about as terrible as usual, so all good signs.

7 Likes
New Muscle Pump Coaching
New T Nation Summarize Feature
459

Your plan Looks awesome and I think you’ll kill it. Very excited to see the progress you make here! I honestly think you can’t miss with the way you have things set up!

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Lots of times i construct my workouts not around what id like to do but around whats the most available, easy to get and do, or what i have in my home gym.
I also make the workouts keeping in mind that sometimes ill be in the gym, sometimes in my home gym so i wont include machines or smth like that in my gym sessions if i dont have an alternative in mind for my home gym, so yea - i completely understand you not wanting to be stressed just because your plan asks for smth specific.

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Good looking split. What’s your progression or mesocycle (not sure that’s spelt correctly) going to look like?

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Spelling is correct =)

I plan to treat the 5/3/1 portion with 5/3/1 rules so I’ll be deloading on week 4, or just taking a week off in lieu of training on week 4… may even just slack off on squats and deads (guess this means I’ll play it by ear).

For the DC component, I will be using Trudel’s progression model by sticking with the same exercises until i cannot improve reps or weight. If for 2 weeks i cannot improve either, I will have to find a new exercise. If i deload in 5/3/1, i will continue as usual with DC sets, if I take a week off in 5/3/1, i will take that week off with DC sets as well (if I’m burnt out enough to not want to lift for a week, then I should probably take the hint)

Once or twice a week i would like to implement a MetCon circuit which contains (1) loaded carries (2) lunges (3) clean & press and (4) Sled pushes. This will be done on Weds, Sat or Sun… not sure if I’ll have this in me, but my conditioning needs improvement (gotta be big, strong, and fast ya know?)

This program is going to be a tough one, but i feel really good about it. Just hoping i can recover enough while leaning my fatass out :sweat_smile:

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7/19/22 - 5/3/1 + DoggCrapp M1W1D2

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Some of these weights were definitely not enough in the DC portion, but that will be corrected soon enough. Weights were good for 5/3/1 stuff.

  • Followed all 5/3/1 sets with accentuated eccentrics at about 40-50% 1RM, 10-20 reps (whatever felt good… not like ‘good’ good, but productively painful).
  • Followed every DC set with at least 30s extreme stretches. I can’t tell if these make me feel better or if they’re just so painful that it tricks me into thinking I’m not sore by comparison.
  • I do this for every training session, I just don’t log it.
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Damn dude that is some serious ass busting.

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Supplementing/TRT Update
In the last week or so, I’ve started feeling a huge difference from the TRT. Strength is going up, doing better during training sessions, willfully pushing myself harder session (not uncommon for me, but training can always get harder). I feel all-around better.

Also, I am pinning 600mg L-Carnitine daily compared to 500mg EOD (would go up to 800mg daily but I’d need bigger syringes lol). Not sure if feeling a difference or not, but I’m certainly seeing a difference (could be from TRT).

On day 3 of taking Hot-Rox, only 1 pill/day, but feeling more alert in the mornings. I can’t tell if it’s this SoCal heat or the Hot-Rox, but I’ve been shiny as a Britney Spears backup dancer during my training sessions lately (I swear I’m not oiling up pre-workout).

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I’ve had this tab pulled up in my Safari browser for a few months waiting for the right time to run this program (I have several programs lined up haha) but I figured I would share it with you as it may supply some inspiration to you or at least give you some useful tips.

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I had seen this previously in both T-Nation and in the Beyond 5/3/1 book, it looked good but most of the exercise suggestions/recommendations are ones that I just don’t feel the way I ought to. I wanted it to work but Kroc Rows are like the staple RP exercise and I just never feel them the right way, so I couldn’t imagine running Rest-Pause for something with that poor of a mind-muscle connection.

Maybe I didn’t think up 5/3/1 + DC on my own… maybe it was latent subliminal messaging lol

7/20/22
Took an ‘off’ day as prescribed. Didn’t do a metcon circuit, although I probably could have. My whole body is still kinda sore from Monday/Tuesday :sweat_smile:

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That’s certainly fair enough! John Meadows apparently also used to struggle connecting with his back on most movements so you’re certainly in good company. I remember you also saying that during the Surge Challenge. I can pretty much only see you making amazing progress on this program as you’ve written it. We all have to make changes to fit our needs, I certainly did in the template I created and ran a few months ago. Even in the article, Jim was still experimenting with it.

1 Like