Full responses later, but @dagill2 and @TrainForPain
Patience isn’t my best feature
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Damn it… you promised I had time!!
Impressive work man
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I have really long legs, and tried to make it into more of a posterior chain movement so I experimented with a box and an adequately wide stance and it just stopped trying to fold me over. Consequently, I brought my stance back in and removed the box as at the moment my training will benefit more from the added upper back musculature than the lower body posterior musculature.
Awesome work man. I thought you gave me more time than that. I’ll be on it.
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@dagill2 and @TrainForPain This isn’t a call saying it needs to get done NOW: I just wanted to share because I got it done, haha. It made today’s training day a bit more meaningful.
@heretolog My dude, you will never be a small sample size, haha. You’re a monster: keep doing monstrous things.
@simo74 I find it’s because I’ve taken the time to improve my quads. Lots of front squatting and belt squatting allowed me to lean more on my quads and less on my hamstrings and glutes to squat. I was doing the good morning squat because it used my strongest muscles before, but now I’ve got something else to lean on. But then the consequence is that my squat no longer builds my deadlift like it did before. I was never really “deadlift focused”, but I was so naturally inclined AT deadlifting that I basically turned everything into a deadlift. Bodies be weird, haha.
@voxel Pulling down on the handles vs pushing up is another way to play with things with that bar. So many tools.
BUILDING THE MONOLITH Week 5, Workout 2 (wildcard really)
AM WORKOUT (0325 natural wake up)
20x320 Buffalo bar squat transition immediately to 20x315 texas deadlift bar deadlift
2 mile 80lb weighted vest walk
50 chins
50 dips
40 reverse hypers w/50lbs
20 standing ab wheels
50 pull aparts
25 pushdowns
Notes: Once I get a bad idea in my head, I gotta get it out. Today was supposed to just be a walk, but I figured I could get my heart rate up first and then ride it out for the rest of the walk. I’ve read about that strategy a few other places. This definitely did just that. I’m pretty happy with how things went. Yet again, my guts were what came up with the squat, but the deadlift was plain old fatigue. I think a good goal would be to get the 20 deads done without stopping. I actually can see this being a regular feature rather than a 1 off. Set up is a LITTLE cumbersome, but not terrible.
The walk afterwards was quite challenging when I got to hills.
I don’t remember if I logged this, but I got my flu shot on Sunday and it’s been causing me to feel a lot of general fatigue. Actually had to take a 15 minute power nap yesterday. I NEVER nap, so that’s a big deal.
Tang Soo Do was pretty cool last night. Got our new belts and learned some new 1 steps. Told my instructor the story about saving my dog: he thought it was pretty cool.
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This is exactly what I was thinking
Fuck. I did 152kg so in American about 335lbs for a single after doing a PR set and it was a real grind
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How many joints do you figure cracked and popped into place on that first deadlift rep? Monster work as always man.
I am struggling here with the idea that the SSB - having never touched it before myself - is out to kill the lifter. I need someone to explain it to me, preferably using stick figure drawings.
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@aholding88 Much appreciated dude!
@mr.v3lv3t No better warm-up than to just jump right in! Haha. Thanks man.
@Cyrrex The big factor is that the bar is cambered on a SSB, so it throws the weight FORWARD when you use it, and you have to fight that to stay upright. A traditional barbell just sits straight on the back.
That’s also why you can take your hands off a SSB and it just stays in place. It’s falling forward into the back of your skull.
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Sound fun, and sounds like it should be called something else.
Huge fan of the SSB. I’ve only trained with one a few times and it’s killer for targeting quads and isometrically working the hell out of your entire back and core. They’re also great for good mornings!
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Yo Pwn, just from running DW all this time I realize that I have a new tool under my belt. Perhaps if progression was stagnant on a 5/3/1 template, I could play around with rest times and expose myself to more/different stress.
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@Cyrrex Fully concur that what you think sounds fun sounds like it should be called something else, haha.
@Hepsy Just a solid piece of equipment. To speak nothing of how awesome it is for working around injuries. I’ve developed some weird upper back musculature from it.
@tlgains It’s always good to have more tools in the toolbox like that. You’ll see when I run 5/3/1 programs that I’m frequently playing with rest times. The lightest week has the shortest rest times. You can also use that manipulation for the supplemental work. That said, progression should NOT be stagnant with 5/3/1: if it is, that tends to mean that the training max hasn’t been managed well.
BUILDING THE MONOLITH Week 5, Workout 3 (ish)
AM WORKOUT (0305 wake up via alarm)
EMOM, 5 log viper presses w/100lb log
60 minutes
Notes: We field tested this a few weeks back with a 10 minute one at the end of a workout and it was a solid burner, so this was the logical conclusion. I love that this results in 300 reps of putting something over my head. I’m working the early shift today, so this was a great way to just get something awful done with minimal set up. Definitely told myself some lies along the way. It’s not Kalsu, but it’s still solid.
I was averaging about 25-30 seconds of rest between rounds if I moved quickly. Key was to really focus on getting the hips into it. If I just tried to press, I moved slow.
Got Tang Soo Do tonight. Daily work may get skipped. Such is life. I’d rather have the 10 extra rounds of log vipers than the daily work.
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How would you look to progress rest times on a 531 template?
I greatly apologize if your intent was to be socratic there, but if I were to take a crack at that, use 5s pro, keep the TM the same for a few cycles, and just keep chipping away at the rest times.
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Sounds like you are assuming that if you stall the stress wasn’t enough. Don’t fail to consider if it maybe was too much.
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And use the first 2 sets as a kind of “pre-exhaust”? Makes total sense. I probably missed that because I don’t really do the first two programmed sets as Jim recommends.
Pre-exhaust, primer, however you want to consider it. You could always do 5x5/3/1 as well to get in more than just 1 topset.
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Honestly, pretty much what Pwn said. If I ever found the program isn’t working as good as it used to, and I wanted to keep running the template, I would juggle rest times for the main work, supplement work, and even the assistance.
Let’s say in the future, I only have time to run FSL 5x5 and I find I’m not progressing . It’s strategy to make it harder.
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In to follow for some motivation. Kicking ass in here.
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