Wodwell dot com is a great resource for this stuff, it’s got a few thousand WODs - but I filtered a lot of them out into a list of ones that shouldn’t impact my “main work”… I just need to lean out and these WODs look like they’ll do the trick. (these are the WODs I chose to go with, more to be added as I increase movement capability on some stuff I’m unfamiliar with at the moment).
WOD Name
Exercise
Goal
For
Grace
30 Clean and Jerks
135
Time
DT
12 Deadlifts
155
5 Rounds for time
9 Hang Power Cleans
155
6 Push Jerks
155
Nancy
400m run
~
5 Rounds for time
15 Overhead Squats
95
Bear Complex
1 Power Clean
5 Unbroken Rounds
Weight
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Isabel
30 Snatches
135
Time
Elizabeth
Cleans
135
21-15-9 for Time
Ring Dips
Fran
Thrusters
95lb
21-15-9 for Time
Pull-Ups
Helen
400m Run
3 Rounds for time
21 KB Swings
54lb
12 Pull-Ups
Unconventional Full Body
Bench Press
100lb
15-10-5 for Time
10m Farmer’s Carry
50x2
Bent Over Row
100lb
10m Farmer’s Carry
50x2
Front Rack Squat
100lb
10m Farmer’s Carry
50x2
Deadlifts
100lb
10m Farmer’s Carry
50x2
Black and Blue
10 Power Cleans
135
5 Rounds for time
10 Burpees
Freddy Krueger
KB Swings
70lb
21-15-9 for Time
Burpees
Bad Karma
Barbell Curls
45lb
50-40-30-20-10
KB Swings
54lb
10-20-30-40-50
Grettel
3 Clean and Jerk
135
10 Rounds for Time
3 Bar Over Burpees
Nicole
400m Run
AMRAP in 20 mins
Max Pull-Ups
King Kong
1 Deadlift
455
3 Rounds for time
2 Muscle Ups
3 Squat Cleans
250
4 Handstand Push Ups
Ingrid
3 Snatches
135
10 Rounds for Time
3 Bar Over Burpees
EDIT:
Also worth stealing almost anything that @antiquity or @T3hPwnisher does, but IDK if I can handle some of the craziness they do lol. I do use both for inspiration though.
Step one of this process is to obtain a set of abs. I gotta lean out - tired of having near-18 inch arms with no abs and nothing but excuses to explain it.
So maybe step 1 is better described as learning self-control/regulation (which will lead to abs). Getting big has never been the hard part for me; being lean is my eternal struggle.
Portion control was THE hardest lesson for me to learn, such that, in 22 years of training, I am in year TWO of having “figured it out”.
Jon Andersen had a great quote that summed it up way too easy: “Never be too hungry or too full”. Learning how to walk away from a meal satiated but NOT full was a weird lesson for me. I was so used to “train hard, eat until full, sleep and repeat”, which, yeah, WILL get you big…but it will keep you from lean.
Understanding that I only NEED a 6oz steak, despite how much I THINK I need a 16oz steak, is a lesson I don’t WANT to understand…but once I did, things unlocked.
I thought I’d figured out the portion control aspect of “never starving but never full” some years back (unsurprisingly at the same and only time I’ve ever had visible abs), but I seemingly forgot how to over the years.
Hoping the Pulse Feast can help on this front, but I think it will take more than that to figure out my disordered eating.
At this point, I think everyone has disordered eating or a poor food relationship: it’s simply a matter of managing it. Like an incurable disease: it will never be solved, but can be controlled.
Well, TBH I think there’s multiple pathways to getting huge. I know this is in jest, but this has kind of always been my philosophy:
Performing power lifts regularly (squats, deads, bench, and recently OHP) in that each day of the week should be centered around one of these lifts. I did this for years.
Progressive overload in all other lifts; doing one more rep or one more pound than last week. I used to chase tonnage increases, but that falls short of Rest-Pause ideology IMO.
Pump is great when combined with strength/hypertrophy training, but does little on it’s own. Still, best not to be ignored.
Getting out of your comfort zone in regards to training - as in changing routines, goals, or training method once every 2-3 months. It seems like programming ADD but it adds in some much needed training nuance.
Moderating food intake. For me, I never had an issue eating protein and I always had a heavy protein load (even when not dieting) and tried to reduce unnecessary carbs/fats. I did this for years as well and I think it lead me to effectively bulking for years on end… hard not to gain when always lifting and eating in surplus.
I do believe this has something to do with your beverage selection at times , but you can be sure that if you’re getting stronger - you’re getting bigger too… so at least it’s not all going to the belt line.
Beyond that, I’d say to ask your parent’s for better genetics because everything I said above could be talking out of my ass. Maybe I just got handed a decent set of BBing genetics to make up for my shitty sense of humor
8/9/22
AM MetCon: lower back said “nope”, i agreed. May start separating 5/3/1 work into mornings and run MetCon for Muscle in the afternoons. I’ll revisit that in the morning.
Weight: 224.8lb (first day it’s been under 225 since starting TRT)
Sleep: not enough
Food:
-Cal 1836
-P 242g
-C 132g
-F 33g
Think I’m going to base my next programme and slow muscle gain/ bulk on these principles. I’ve been neglecting getting strong on compound movements for a while (for one reason or another).
I think we’ve just seen too many bros that go to the gym only for the pump and get kinda big, then stop growing. We’ve seen plenty of people with crazy numbers on powerlifts start leaning out and they’re effing jacked. Pump has a lot of great benefits that shouldn’t be ignored at all, but IDK if basing a whole program on the concept of pump alone is the key to success here. I also think ignoring the pump is a great way to miss out on some great gainz.
Fortitude pushed the concept of getting stronger in powerlifts, while using DC methods to get stronger everywhere else, then using loaded/extreme stretching to use the benefits of the pump. Doesn’t have to be fortitude, but the man wasn’t wrong IMO - his program targets every major pathway to getting huge.
(sorry, I feel like I was flaming the pump here and I’m not. It’s super beneficial, just not on it’s own IME)
I said it before, and I think it’s worth repeating… 5/3/1 base can be added to most any program. you can still probably do Meadows stuff (with alterations for certain powerlifts) and 5/3/1 - that way you enjoy training too.
@Tim_Patterson@Jared_Maggard@Christian_Thibaudeau Do I need to create a new log for the Metcon for Muscle program or can this one be moved over with the others in #surge-challenge:metcon-for-muscle-logs ?
I’ve used this log for the New Muscle Pump as well as my normal training, but I can create a new one if needed.
, but you can be sure that if you’re getting stronger - you’re getting bigger too… so at least it’s not all going to the belt line.
