As you should!! They are fabulous numbers and given your less than stellar genetic predisposition it makes them downright phenomenal!!
And seriously, if there is ever anything I can do to help you or any questions I can answer for you - do not hesitate to hit me up! Until then I’ll just keep lurking on this log and being awed by your awesomeness!
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where is the gravy ? LOL
That’s how you know you made a bad meatloaf, haha
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do you know my mum…LOL
@simo74 That joke writes itself, haha.
@QuadQueen That really means a lot: thanks for writing it! I appreciate you recognizing having to overcome my genetics there. I keep hearing how blessed I am, haha. And I will definitely take you up on that offer: thanks so much for that.
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Dude. A few weeks ago you said do a million pull aparts for shoulder pain…cannot over state how much a difference that made. Just a hooooge thanks, man!
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I’ll double this.
@T3hPwnisher My physcial therapist got me to start pull aparts, but your posts/blogs got me to start doing them with an obscene amount of volume. This is a big reason why my shoulders went from getting inflammed from partial ROM wall pushups to doing full ROM pressing with minimal pain.
I owe you!!!
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@bjiral and @startingagain : Glad to hear it has paid off for you! That one movement has a HUGE payoff.
AM WORKOUT
5/3/1 FOR HARDGAINERS Week 3, Workout 1
MAIN WORK
Box Jumps
2x3
1x4
Buffalo Bar Squat
5xBar
5x195
5x285
5x330
5x385
6x425
50 band pull aparts
ASSISTANCE
14 rounds of
- 7 t-bar rows w/100lbs
- 7 KB clean each rep and press w/24kg bells
90 seconds per round, finished in 20:30
SUPPLEMENTAL/ASSISTANCE
Buffalo Bar Squat
22x330
Straight into
Belt squat stripset
20…something x 200
Reps of 175, 150, 125, 100, 75, 50, 25, axle
40x360 reverse hyper
30 standing ab wheels
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
Tabata burpee chins while putting plates away during the 10 seconds off
Notes:
- To follow. On mobile presently
- Finally got to a keyboard. I’m really pleased with how well my body is responding to heavier loads again. I felt solid with 425 on my back.
- I’m pleased to have gotten all the way through the 14 rounds of assistance work. 98 total reps per movement that way, and it’s a gasser, which made the widowmaker set even more of an awesome challenge.
- On that note, following up the widowmaker with the belt squat and all the other work afterwards is doing a fantastic job of keeping my edge. It is AWFUL.
- Conditioning has been a cute little tradition at this point. Keeps things simple.
Got a lot of thoughts I need to get down at some point. Busy week.
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PM WORKOUT
TABEARTA, 3 complexes per round. Absolutely crushing this these days.
Hey, lets talk “stupid easy meal prep when I’m in a rush”
I took these egg white and chicken sausage muffins
And some canned chicken breasts
(Cue those with weak stomachs gagging at the site of a chicken breast)
And threw it in with some riced cauliflower and leftover broccoli
This was a pretty solid way to get some protein and veggies for the week.
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AM WORKOUT (0330 natural wake up)
5/3/1 FOR HARDGAINERS Week 3, Workout 2
MAIN WORK
Log clean once and press away
5xLog
5x140
5x160
5x180
Superset w/5x10 band pull aparts
SUPPLEMENETAL/ASSISTANCE
10 rounds of
- Axle clean and rep and strict press 140lbs
- 5 chins
- 10 dips
Done in 20:58. Had to switch the press out of rack for the last 2 sets, as my bicep/forearm experienced another tweak. Had to strip the weights and reload the axle in the downtime, which was fun under time constraints.
PROWLER
- Low handles there and back w/50
- High handles there and back w/90
- Backwards drag there and back w/140 (harness malfunction)
- Unloaded there low handles, back high handles
Time: 22:20
POST WORKOUT SHAKE
Poundstone curls
226xAxle
Notes:
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Bicep held out well for the most part. Was able to get 180 from the floor by moving slow. Got greedy trying to move too quick on the supplemental and paid for it. I think I have 2 injuries I’m dealing with: one in the forearm flexor and one in the bicep, which confounds things. I felt the forearm on this one, and then the bicep went after that. Still no bruising, which is what leads me to think I haven’t torn anything yet, but it’s frustrating dealing with the little nagging issues. Still got in a very solid training effect with this.
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Prowler harness was annoying, but triage worked well enough. Still gassed out.
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The Poundstones felt therapeutic. Good to get blood flowing.
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PM WORKOUT
TABEARTA, 3 complexes per round
I am thinking I tore something in my bicep, but the lack of bruising is the only thing having me feel otherwise. The muscle feels shorter, and stretching it out really helps it feel better. I had a similar experience with something in my hip. So perhaps I tore the muscle itself rather than the tendon.
But in either sense, I am getting pretty beat up, and it’s making me think about my future training plan. Originally, I was going to do a 7 week diet break and get back into BBB Beefcake-BTM-Deep Water, but part of me is wondering if getting back to Beefcake will cause me to push myself in directions my body won’t go. I have a lot of previously established PRs associated with that protocol, and the temptation to chase after them is going to be big.
So part of me is thinking about changing gears, and Super Squats is appealing to me. I think I can get over my need to drink a gallon of milk a day while running it, but in order to do so I’m gonna need to make it Super Squats “my way”. And for that, I’m trying to think of what I’d do to stack on a challenge on top of the challenge.
I’m leaning between running a program concurrent with Super Squats, like the 10k swing challenge, or running Super Squats 4 days a week vs 3.
Another option I’ve considered is running Dan John’s Mass Made Simple program using the heaviest weights vs weight class appropriate ones. I feel like I’d use a press vs a bench for that program.
DoggCrapp also appeals to me, but a 6 week cycle would be too short. I’d have to run it for at least 12, and even that is bare minimum.
I also have a bunch of other programs available to look into as well. Chaos, as always, is the plan.
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This has my vote. Would you do something in place of the upright lat stretch things they have programmed in (forget the name off the top of my head)?
Something like renegade rows would be an interesting substitution
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Radar chest pulls. I would just stick with pull overs per the OG prescription
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Yep I did the pullovers. Made me feel like Arnie. LOL
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AM WORKOUT (0320 natural wake up)
5/3/1 FOR HARDGAINERS Week 3, Workout 3 (schedule off due to life)
MAINWORK
Axle bench press
5xAxle
5x206
5x236
5x5x266
5x10 band pull aparts superset. No rest between first two sets, then sub 1 minute rest throughout
PROWLER
- Low handles down, high handles back w/50lbs
- Low handles down, high handles back w/90lbs
- High handles down, backwards drag back w/140
Time: 19:40
POST WORKOUT SHAKE
UPPER BODY ASSISTANCE/CONDITIONING
100 burpee chins w/30lb weighted vest
Time: 19:38
10 standing ab wheels
25 pushdowns
20 lateral raises w/20lbs
Notes:
-
I have successfully managed to turn bench day into something less ennui-inspiring by focusing on shortening the rest times of the main work as much as possible and closing with those burpee chins. Go me.
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Prowler work change came about as a result of that harness failure yesterday, and I have to say I appreciated it. More time with the low handles is good for growth, and using the high handles on the way back gives me little excuse to rest. Cut the time just a touch short, but it worked out well schedulewise.
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That extra 10lbs on burpee chins made a world of difference: I was hurting. They really seem to hit the delts quite a bit. Interesting effect there. And getting in 100 chins w/30lbs is always a good day. I like what I’ve come up with here.
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Tang Soo Do tonight, and maybe some swings later. TABEARTA is certainly an option, but sometimes I need something even more “high speed/low drag”.
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I’m nearly done with the first half of this program. Had to change the order of days for many of the weeks due to schedule, but intent is there. In general, I think it would be a GREAT preparatory block for my longer mass gaining training blocks. It gets you in really great shape and prepped for high volume work. As far as putting me in a position to challenge myself to grow, I’m not quite feeling that, but I AM finding ways to push myself.
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Have you ever looked at Ben Brunos trap bar deadlift plan? Certainly one of the most challenging single lift “programs” i’ve done, and plenty of opportunites to dig deep. I’ve also considered running it with push presses concurrently, to really hit some serious volume.
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I have seen it before, but a good re-look as well. Deep Water has me pretty well versed in the realm of 10x10s, but that might be a good shout for some supplemental progression sometime.
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…doing this only covers your first 10 days of said new program though… 
@raven78 Hah! Spaced between SS it might pan out a bit slower.
AM WORKOUT (0426 natural wake up) FASTED
2 rounds of PBJs
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TABEARTA w/95lbs straight into 5 minutes of burpee chins straight into 50 swings w/40kg bell
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3 complexes per round for series of TABEARTA, 2 per round for second
Notes:
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Schedule was screwy this morning, so I put my money where my mouth is. I keep saying that this is “the answer” to so many questions, and found out I was right. Absolutely smoked inside of 20 minutes, and if this is all the training I get today, I got enough. This ends up as 100 swings, 60 burpee chins, and 40 bear complexes (itself meaning 40 cleans, 40 front squats, 40 back squats, and 80 presses overhead). That’s some real work.
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I like the idea of declining things as I go along. Went from 3 to 2 complexes: could also do 4 minutes of BCs instead of 5, 40 swings instead of 50, etc. Just keep winding it down to fill up time. OR try to keep it as legit as possible and really make it hurt.
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The name “PBJ” is here to stay. This is going to become my default answer to a LOT of questions. And pairing this WITH a legit PBJ would be just dandy.
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PM workout was tabat burpees over bar with prisoner squats during rests and some daily work
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