It almost looks too easy or too good to be true. But looking at it now, I get it. Just wish I would have pushed my conditioning a bit more. But thats on me not the program.
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Last of the T Bones. 2lbs a pop easy. Simple but awesome dinner. Kids love sweet potatoes and steaks. The wife likes not cooking. Last grilling day for a while it looks like. Watched the last of the cross fit games and did 100 chins today just for old time sakes…still don’t like it. But it is something I would like to keep improving on so its sticking around going forward.
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W1D1 Reactive Pump. Heavy Legs.
Whew…change of pace is nice but probably didn’t rest as much as I should have between sets. Got a little nauseated on the escalating lever squat ( supposed to be leg press but don’t have that).
- Leg Curls 8x70, 8x80, 8x90, 8x100 and 20 partials
- Banded Squats (no chains) bands x 6, 135x6, 185x6, 225x6, 250 3x6 all banded
- Leg extensions 10x90, 15x90, 20x90 25 partials I tried to hold the top but not going to lie that last set was kicked out pretty quick. Big quad stretch after each set.
- Escalating Lever Squat started with 135 for 4, then 225 x4, 295 x 4, 345 x 8. Ouch. Wife helped load plates for me.
- DB Stiff Leg DL. Had a hard time getting the MMC going but finally on the last set it hit hard. Just 2 sets of 15 but a big hammy stretch here.
- Calf raises 3 sets of 15 with just 135 just focused on moving my heel forward and slowly lowering to the bottom. Then superset with a buttload of BW dorsiflexion until you can’t feel the bottom of your legs. I never work calves don’t really need too but they got worked over tonight.
Big change of pace. Glad it’s cold in the garage. I would have been barfing all over the place if not. My legs are swollen.
Weight update…not eating eggs today and all the ground beef and now 214. Jeebus that was quick. I did eat 12 ounces of steak and half a sweet potatoe. .5 cup of oatmeal with protein and milk and .25 cup of pecan halves and a banana. Dinner was 16 ounces of pulled pork with 1 bun. Just put down a protein shake with cream, not bad. I’ll start again eating at least 6 eggs again.
Food: breakfast 6 eggs, 4 ounces sausage, 1 flour tortilla. Lunch pulled pork approximately 12 ounces 1 bun. Snack apple .25 cup peanut butter. Dinner Roast and potatoes…butt load. Probably a shake before bed.
W1D2 Reactive Pump Chest and Shoulders.
- Slight decline DB Presses worked up to 60s…thats all I got so the work sets were quite a few reps. Did 25 chins with this as well.
- Reverse Banded Bench 3 ramp sets then 5 work sets of 5 at 195. Exploded off chest. Just red band…barely took any tension. I’ll work on this setup better next time.
- Slight incline Powertec Press. 275 for 3 x 6. No lockout constant tension
- band push-ups. I don’t have a camber bar but did see Lee Boyce setup some heavy bands on pins and pushup off of those. These were nuts. I was shaking like crazy. 2 sets of 8 and 6. That. Was. It. Will work on these too.
- Seated Db Laterals 20s 3x12 1 ramp set. This was harder…haven’t done these for a good while.
- Caged Z Presses. Explosive reps 2 ramp set then 5x5 with 100. What kind of cage could you use to do standing if you aren’t short?? Z presses are quite a bit harder than standard military press.
- Rear delt destroyers. SONOFA. 80/40/40 with 30, 20 and 10s. Didn’t really feel much on these. Did 20 reps with 60s after this. I went too light. He was saying how to pick a weight on this and I couldn’t do rear delt laterals good with much more than 30. I’ll know better next time.
Weight 216. Weird change up. Bro splits after some full body BtM. After a BtM session you are just wore out, after these you dont feel much except maybe leg day. But the soreness the next day from this is much worse but just in those areas. Forgot about these. Been a while since I’ve trained this way. This is nearly a 180 in training a good shakeup. Except meadows has the sneaky conjugate training stuck in this program. I guess he probably got from the westside guys. I really like it.
Weather is nutty. My young fruit tree orchard is demolished along with almost all of the trees around the property. My poor pecans look like they are toast too… About an inch of ice this early in the fall while the trees have leaves just make it that much worse. Its been a couple decades since I’ve seen it this bad. Over 300k without power so glad I have a generator. I’ll snap a couple pics later.
Very much thinking the same thing today, I despise Monday’s and mostly for the chin up aspect. I just assumed 100 wouldn’t be that bad, given knocking out 30/40 in a session was easy. Does feel like getting very good at chin ups (whilst not being skinny) is probably a powerful thing.
Flip side of that I’d love never to do 100 chin ups again in my life (1 more week!).
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Couldn’t agree more, but I am definitely much much stronger at chins now. Arms grew while doing this too…so it sucks but I see the benefit.
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This is the southside. Where the little trees are. The north side there are more trees and they are in rough shape.
W1D3 Reactive Pump. Back Heavy.
- Single Arm Barbell Row 3 ramps 4 work sets of 8. Rhythmic reps with 115.
- Underhand Barbell Row 4x6 Explosive reps 185.
- Dumbell Pullovers 4x10 constant tension 60lb db.
- Barbell Shrugs with 3 second pause 225
- Banded Deads worked up to 275 banded but dropped down to 225 for 12 reps on the last set.
Weight 218 again. Eating like a champ again. I can’t quit you eggs… just not a dozen a day. Feeling good.
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W1D4 Reactive Pump. Pump Chest and Shoulders.
1a/b) Machine Press and Over and Backs. 225 for 4 sets of 12 and 8 Over and Backs
2a/b) Pec Minor Dip and…more Over and Backs 4 sets of 15 to 20 and 8 O/B
3) Bent Over Lateral Raises with Swings. 20lbs for 4 sets of 15 followed by 30 swings.
4a/b) Spider Crawls and…yes more Over and Backs. 4 times up and down the wall so about 45 seconds. Then 8 over and backs.
Shoulders and Chest were lit after this.
Weight last night 222.2. Haven’t been here in a while. Going to up the conditioning a bit more, not crazy though.
W2D1 Reactive Pump. Legs. This was bastardized due to time.
Leg curls 3 x 8 at 100 then partials on last set.
Hatfield squats worked up to 295 x 5 then drop set st 245 for 12.
Escalating Lever Squat 4 reps per “set” started at 135 all the way up to 345. Little rest just changing weights.
Leg extension 2 x 15 at 90. Last set 20 and 12 partials.
Quick painful leg day because I had to work on my truck. I’m hoping it’s not the water pump just a bad old clamp and hose that caused the coolant leak. Squeeze clamps suck.
Weight 220.
W2D2 Reactive Pump. Chest and Shoulders.
Been extremely busy this week. Anything that can has gone wrong but got through it and picked back up where I left off.
Slight decline chest db press. 4x12 60s.
1 board BP 185 5x5
Slight incline lever press. 275 3x6 constant tension
DB push-ups to failure x 2
Seated DB Laterals 3x15 20s
Caged z press 95 5x5
Rear delt destroyers 60 w/ 60, 30 w/ 30, 20 w/ 20
Felt weaker today. Didn’t like that. I haven’t been losing weight or conditioning at all. Need to condition more but I figure stress and being tired has taken its toll this week. Weekend work always helps because I can lift when I want and thats huge. Also will be cutting more tree limbs up for the next few weekends at least. The ice storm tore up a ton of trees.
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W2D3 Reactive Pump Back.
Conditioning 1 mile walk and 1 mile walk with 60lb vest.
Single Arm BB Row. 4 x 8 115
Underhand BB Row 185 4x6
DB Pullover 60lbs 4x10
Shrugs 60lbd 3sec holds 3x12
Deadlifts slow ramp to 345 4x3 explosive reps
W2D4 Reactive Pump Chest and Shoulders Pump.
Machine press 4x12 275 ss over and backs 4x6
Pec Minor Dip 4 x 15 ss Over and Backs 4x6
DB Bent Over Lat Raise 20lbs 4x15 ss with 4x30 swings
Spider Crawls 45sec 4 times ss with over and backs 4x6
Getting behind on these sessions suck.
W2D5 Reactive Pump Arms.
Reverse grip pulldowns 50lbs 4x15 ss Curls 4x15 30lbs
BB Fat Grip curls 4x10 65lbs ss dips 4x10
Lying DB Tricep Extensions 60lbs ss hammer curls 40lbs 4x10
W3D1 Reactive Pump Legs.
Leg curl drop sets. Worked up to 12 with 105. Then dropped did 8 and then partials. 4 sets.
Reverse Banded Squats 295 4x6 explosive reps
Belt Landmine Squats. Worked up to 160 x 8 with 5 to 8 second negatives. Quads were lit up. I think 4 sets total.
Old School Hack Squats 1.25s. These blew up my quads. 3 sets with a drop set at the end. 12, 10, 8 drop set. 185 lbs.
Stiff Leg DLs 225 for 2x15. These were a good glute finisher.
Tried not to rest too long between sets. This was a tough one. I’m liking this change of pace. Leg day is always soul crushing but again this is a different kind of pain than from BtM. However, I’m noticing some strength loss but noticing size gains…so meh? I think in reality all roads lead to Rome. Hard to have size without strength or vice versa. I like how John kind of throws in those westside moments from time to time. So its not machine this machine that which I’m grateful for. All in all thumbs up. I think though the bro split just ain’t for me. He has some interesting PPL programs that look awesome though.
Whelp…I did it. I blew out the bottom of my work pants getting into my truck this morning. At least I was still at home. Weighed 220 last night. Going to step up the conditioning a bit. The time change sucks and has messed with my conditioning but I can try mixing it up and doing some other stuff.
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Been stalking this log for a bit but never commented but this
Golden.
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Yep…cheap khakis can’t contain me! I’m just happy I was home. Better get some more pants on order quick…not sure how much longer these are going to last. Good thing about this time of the year is the jacket. This gives me extra pockets which can help with the pants longevity. No more wallet and phone and keys taking up unnecessary room…throw that crap in the jacket.
Problem is now with Reactive Pump my quads are getting pumped back up. All that squatting and deadlifting from 531 built the backside and hams up, now its the quads turn. May have to buy the cheap relaxed fit elastic shit for a while.