@Lonnie123 one other thing to mention is that, I would buy an inner bag if you are using this type of bag. Some of the bags stitching can come lose or rip from heavy use, an inner bag or liner is very cheap will prolong the life of the bag. Some come with one anyway.
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just watched the log press squat video. It is amazing what different only 5lbs makes on the log. Love watching you grind up the reps mate. Quality
@simo74 Much appreciated dude! I had to keep that in mind as well: a 10lb jump from 160 to 170 is FAR more significant than a 10lb jump from 300 to 310. Gotta play things smart.
AM WORKOUT (0425 Wake up via alarm)
JUGGERYOKE Week 3, Workout 2 (4 day variant this week)
SUPERSET (pull-bench): done as a circuit
Trap bar high pull
6x5x175
Axle incline bench
6x5x165
GIANT SET (dip-bench-abs/neck): run like a circuit
Weighted dips
10x3x112.5
Axle bench press
6x1x236
2xAMRAPx166
Standing ab wheel
3x6
2x5
Neck work
Various
80 squats in 60 seconds
62 push ups in 60 seconds
BREAKFAST
Walk w/dog while wearing 40lb vest
Notes:
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Barely got it all in on time today. Allowed myself an extra 20 minutes of sleep. When I seek sleep, I give it to myself. Itās good behavior.
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The cleansing day yesterday did itās trick. I weighed in at 167.2 this morning, and that was WITHOUT the usual amount of sweating I undergo from the training. You can tell itās actually cooled down a touch because I can wear a shirt while I train again. Back to anatomy chart levels of definition. Yes, this is supposed to be the āfeastā phase of the nutrition, but with family visits and life happening over the summer, Iām actually starting to learn how to intelligently approach maintenance with my nutritional approach. The protein sparring modified fast is such an effective tool, as is walking, and phasic nutrition can extend for weeks or be contained WITHIN a week as needed. All that said, I was feeling pretty beat down DURING the session today, and can feel the lack of carbs over the weeks.
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I am pleased with how the high pulls moved toward the end. Explosiveness is always a struggle, but Iām finding better ways to get to it.
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REALLY dig the 10x3 dips on the 4 day approach. Throwing them in right before bench singles was a significant gut check. In general, this is a pretty solid training day Jamie has laid out.
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Kind of a belated question.
How did you find the āno lift-specific warmupā for the Easy Strength work?
When I did Pavelās Power to the People long ago, it was set up the same way; just go in and lift the weight. I think the premise was that youāre doing it so frequently (and itās submaximal work), you donāt need anything else.
Would you do anything different with a warmup if you were to run it again?
In general, I try to warm-up as little as possible, and frequently do no warm-up whatsoever. Thatās my preferred approach to training. I want a body that is conditioned to performing on demand, rather than one conditioning to performing once ready.
Exceptions tend to be when it comes to squats, simply because my knees have had issues. But even then, if left to my own devices, my warm-ups for squats tend to be ramping singles.
4 Likes
AM WORKOUT (0417 natural wake up)
JUGGERYOKE Week 3, Workout 3 (4 day variant): Squats and rows
Buffalo Bar Squats to straps
10x1x285
Trap Bar Pendlay Row (done between sets of squats)
5x3x245
Axle clean and strict press away (done between sets of squats)
4x8x128 (final rep done as a push press)
Hanging leg raise+10 lat shrugs (done as a giant set with rows or presses)
5xAMRAP
Buffalo Bar Squat (3 min on, 1 min rest, 3 min on)
53x135 (6 rep PR)
35x135
88 total: 6 rep PR from last week
Poundstone Curls
100xAxle
60 push ups
30 band pull aparts
Breakfast
Walk with dog (no weight vest)
Notes:
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An outstanding training day, especially given the sheer exhaustion I overcame through it. Hitting that crazy squat set at the end after 10 hard singles was phenomenal. Right knee continues to trend in the right direction, but is still a little achy.
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Pendlays were a touch too heavy, but this is a one-off anyway.
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Pleased with the presses. Moved quick and felt strong.
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I went without the vest on the walk because I was feeling absolutely annihilated.
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Everything after the squats is āoff programā, but it was good to get those Poundstones in.
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Will have some Tang Soo Do later tonight.
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Theyāve been amazing for me, just getting them in once or twice a week, elbow pain almost entire gone, still hate them!
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Yeah those looked really good.
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@alex_uk Glad theyāve been working their magic! Underhand chins are another solid move.
@LoRez Thanks man!
@simo74 @Koestrizer @strongmanvinny1 @PowPowPunishment (if people can think of other strongman/keg carriers, please tag them)
Check out this set up
This is SO smart. Theyāre using a beam, which goes a long way in keeping the implement from rolling, but Iām thinking it could work with a tight enough band set-up and an axle. But Axle on the keg, band to strap it down, and now you have a VERY loadable keg for carries. Wanted to capture this before I lost it.
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Iām almost exclusively wide grip pull ups or neutral grip, Iād always assumed underhand would aggravate my elbows, but happy to switch them out for a bit, plus the added bicep stimulation might see some growth!
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Could you rig up basically a jig out of wood to keep it from rolling? Drill a 2" hole in a piece of wood, cut that in half. Flat part against the keg, round part holds the axle, bands to hold it all down.
Easier to just take a plank and drill some plumbing flanges onto it to hold plates really
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Yeah. I guess I thought the main value of the beam/axle was that it keeps the plates out of your face.
A plank with flanges would be great if you could put plates up top, but if you had the weights off the sides of the keg, it would have to support the weight without bending/breaking. Whereas you know the beam/axle can support the weight of the plates on the ends.
A plate loaded keg though, however it happens, seems pretty cool.
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I wrote plank meaning beam. Just a block of wood with the flanges on the side, like the bar in the video
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That is the point, haha. Itās the whole āwe donāt stop playing because we get old: we get old because we stop playingā concept. The reason these things bother the elbows is because we avoid them, and the body grows to accommodate that avoidance. When itās forced to constantly assume that position, it will open up.
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Crazy squat set dude! And that is such an awesome loaded carry idea. Iāll be trying that for sure with my axle and keg.
And totally agree about the underhand chins and elbow pain. With golferās elbow, as soon as I could do underhand chin-ups with what I deemed an acceptable amount of discomfort, I pushed them harder to create that adaptation. The goal is to make whatever movement hurts not hurt anymore.
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Food porn: double version goat cheeseburger on chaffle buns with pork rinds, goat cheese and egg whites as a side
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Roger that!
Thanks Iāll get them in the rotation.
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@alex_uk Outstanding dude!
@PowPowPunishment Always appreciate kudos from you. Awesome to see you had a similar conclusion there, and excited to see how that keg can turn out for you.
Thanks for the tag in, I saw this video on the strongman Facebook group and really liked the idea.
1 Like