To the shock of no one, I get in TABEARTA after work.
Weight vest has 40lbs loaded for tomorrow.
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AM WORKOUT (0320 natural wake up)
5/3/1 FOR HARDGAINERS Week 4, Workout 3
MAIN WORK
Axle bench press
5xAxle
5x196
5x226
5x5x256
Superset main work w/10 band pull aparts
25 pushdowns
No rest between sets: just run a circuit of bench-pull-bench-repeat, took 10 minutes total
PROWLER
- 1 length w/low handles, come back w/high handles w/50lbs loaded
- 1 length w/low handles, come back w/high handles w/90lbs loaded
- 1 length w/harness, come back w/backwards drag w/140lbs loaded
Time: 19:30
POST WORKOUT SHAKE
UPPER ASSISTANCE/CONDITIONING
100 burpee chins w/40lb vest
Time: 22:00
Lateral raise dropset (no rest)
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
Notes:
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I am pleased with what Iāve done to make this day something worthwhile. Making the main work a challenge of shortest rest times possible keeps things interesting and gives me more time to play on that assistance workā¦the latter, of which, completely flies in the face of the values of 5/3/1, but given that this program is aimed toward weight gaining, I think Iāve got the right priorities there.
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Once again, coming in just a touch short on the prowler work, but meeting my own intent, and Iām gassed and dying. I can also track my improvements as time goes on. This program has really gotten me in great general shape.
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Those burpee chins are their own special kind of Hell. The vest forces me to slow down a little, which helps me appreciate all the individual parts of a burpee. Iām also trying my best not to jump into the top of the chin and actually get some pulling in. On that note, I felt a twinge in my left bicep and actually was happy to experience that. I think I lucked out and either severely sprained the ligament/muscle there or only partially tore the bicep. The muscle appears shorter compared to itās brother, but Iām still experiencing āsigns of lifeā by having it feel that way, vs if it was fully detached and simply no longer playing. In turn, I was able to slow down a touch and really focus on rep quality. This still tore up my lungs and soul very well.
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Tang Soo Do later tonight, and Iām thinking swings instead of TABEARTA, but weāll see. This is my last class before my tournament this weekend.
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Did some tabata fat grip devil presses for a proof of concept instead of TABEARTA. Worked well enough
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AM WORKOUT (0320 Natural Wake Up) SEMI FASTED: Half serving of Surge before training, half serving during
5/3/1 FOR HARDGAINERS Week 4, Workout 4 (schedule messed up)
MAIN WORK
Low handle trap bar pull
5x175
5x265
5x355
5x405
11x450
5x10 pull aparts done between sets
SUPPLEMENTAL/ASSISTANCE
5 rounds of
- 5x351 axle deadlifts
- 5 chins
- 20 dips
- 5 chins
Time: 12:30
25 pushdowns
40x360 reverse hypers
30 standing ab wheels
30 GHRs
POST WORKOUT SHAKE
ASSISTNACE/CONDITIONING
100 burpee KB swings w/40kg bell, EMOM do 5 chins until 50 total accomplished, then finish out with burpee swings
Finished inside 15 rounds
30 axle shrugs against strong short bands
Notes:
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Another workout where I didnāt implode: the mark of success these days. Thatās significant improvement on 3s week pulling compared to the start of the program, so thatās awesome to see. The low handle pull definitely creates an interesting demand on my body. I simultaneously feel like Iāve got another rep in me AND that Iām going to lose all my innards at once. I could feel the left arm start to pull just a little toward the end there, so I shut it down before I did something really stupid, but that was a solid top effort.
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I like what I came up with on the supplemental circuit to make it move faster: breaking the chin set in half and peppering it throughout. Iām better at getting 5 chins in twice vs 10 once. And coming into those pulls straight from chins is really awful.
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That burpee swing/chin combo was much better than anything else Iāve done so far. I kept it at 50 chins total to still āplay by the rulesā of hardgainers and get my 100 chins total. Were I to do it again, Iād consider triples vs 5s to make things move a little quicker.
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Tang Soo Do was a solid workout last night. We just drilled the hell out of forms in prep for the tournament this weekend.
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Mrs surprised me by saying she wanted to get in a workout before our road trip tomorrow, so game on. Iāve got a nasty idea Iām gonna dub āSabinā ala Sabin Figaro for his famous quote of āCanāt Wage War on an Empty Stomachā. Start off with a PBJ, then use that same weight for Monument to Non-Existence.
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FWIW, Iām 6ā1, 200 and where an XL, mainly due to my shoulders. In a cheaper shirt, I need 2X. These are a bit baggy around my waist, but tightish in my shoulders and chest.
Most consider me skinny.
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Road trip today, but did TABEARTA yesterday and this got done this morning
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Thinking more on DC and Super Squats programs but man they line up decently well to be mashed up together. RP sets and Stretches in your Super Squats Sessions. It sounds good in my head just havenāt put anything together. You could go full Super Squats old school layout and the exercises line up pretty well with DC (maybe incline bench instead?). The progression is pretty similar. Rep schemes also pretty similar. The split is the rubā¦I donāt recall a DC FB split but there was an Upper/Lower, PPL and a Bro. I mean Super Squats doesnāt work with outā¦squats. Just rambling on programming here but this is got my wheels spinning anyway.
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@zeptrey Iām gonna give that a real deep dive at some point. Schedule is crazy now, but I appreciate you putting that out there and I didnāt want you to think I missed it.
Got in a tabata prisoner squat w/push ups between rounds workout in the evening.
That morning workout was āSabin Figaroā, based off his quote ācanāt go to war on an empty stomachā. So you eat your PBJ and then go on the Monument to Non-Existence. For the latter, I went 10 thrusters, 15 front squats, 20 squats, 25 SSB squats and 30 deadlifts, all with the same 95lbs that I started the PBJ with.
I like the bones on this. My lungs were hurting, but I could stand to get either more weight or more reps on the back half. I can see this hanging around. Still love what Iāve discovered with PBJs. They just fit wellā¦and live up to their name in turn.
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Quick after action report: Iāve gotten in 1 tabata workout where Iād do a 5 count burpee with a squat and then hold 10 seconds in the plank position on the down portion, 100 burpees in 5:35 after getting in 19 before getting interrupted, 100 push ups, 50 prisoner squats and 50 bodyweight reverse hypers.
For the tournament: I got called to compete while I was watching my wife dominate in sparring and open hand forms, so I showed up cold and hate f**ked my open hand form and scored second place that way. Totally unexpected, as Iām not the āformsā guy, but I think I brought enough skull splitting intensity into it that the judges werenāt really sure what to do with it and just gave me the points.
Sparring was me failing to adapt. Itās no-contact sparring. Homeboy I was going up against kept Mongo punching me square in the shoulder/chest, completely sailing through all my non-contacting techniques. Judges kept giving him points and not me. Shoulda learned a lesson from it, but with my kid there watching, I didnāt want to win that way.
So, completely unexpected turn of events. Chaos, as always, is the plan.
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Great effort Pwn!
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Thereās more than one way to skin that cat. Nice job.
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@tlgains @hillbillyk Appreciate that gents!
Got in a fasted morning workout of Tabata prisoner squats where I held the squat position during the 10 seconds of rest, then 70 push ups. Spent 3 hours going up and down steps at a water park and closed out the day with 100 burpees in 5:17. Also a 3 hour Tang Soo Do clinic somewhere in there. Full days. Travel back tomorrow.
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@planetcybertron Good looking out!
Started my day with an AM tabata prisoner squat workout holding the 10 second rest in the squat position, drove 8 hours, got home and did TABEARTA. Did a bunch of underhand chins too. Bar is set in the rack for squats tomorrow.
Iām definitely approaching my limit with eating. This 4 day break showed me how much I like not basing my life around food, especially since I had to get home and meal prep. My upcoming diet break will be welcomed, and then Iāll be ready to go by the end of it, which is great, because Super Squats is exciting me, and then the way forward after that is doing so as well.
Bicep is feeling better, forearm is hit or miss, elbow is feeling good. I can tell my left bicep has become shortened, but I think I still came out of this without a full tear, so just enough damage to learn my lesson. But weāll see. There go my bodybuilding days. Itās part of the reason Iām hammering that underhand: going to see if I can make the left play nice and catch up.
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I donāt understand non-contact sparring. I mean I get WHY itās done, but if the other person is ignoring what youāre doing itās not exactly a fair representation. If youād āaccidentallyā popped him with a jab to give him some realistic feedback would you get DQād?
Lol at edit. Iām sure had you pooped it would 100% be a DQ
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Ran out of likes trying to catch up in here. Good to see you still pushing hard brother.
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Iām ready for a diet break too!
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@kleinhound Like all subjective things, the issue boils down to judging. Full contact makes things easier. I had watched my wife and kid spar and the judging was very strict and was calling strikes before they landed, but in my ring, in my division, on that particular day, rules were loose and contact was rewarded vs penalized. Iām sure I could have gotten away with a jab, and even scored a point with it (assuming I didnāt punch the face), but it wasnāt how I wanted to win.
@simo74 Much love dude! Seeing you doing the same on your end as well.
@jwlake06 Thatās how you know youāre doing it right! Haha. All the folks that say they love gaining are messing up.
AM WORKOUT (0320 natural wake up)
5/3/1 FOR HARDGAINERS Week 5, Workout 1
MAIN WORK
Box jumps
2x4
1x2
Buffalo Bar Squat
5xBar
5x195
5x295
5x345
15x390
ASSISTANCE
14 rounds at 90 seconds per round
- Rounds 1-6: 7 t-bar rows w/125lbs, 7 DKB clean each rep and press w/55lbs
- Rounds 7-9: 5 t-bar rows, 5 DKB clean each rep and press
- Rounds 10-13: 6s
- Round 14: 7
Total time: 21:00
50 pull aparts
SUPPLEMENTAL/ASSISTANCE
Buffalo bar squat
31x290
Straight into
Belt squat stripset (no rest/lockout)
15x200
Sets of 4 for: 175, 150, 125, 100, 75, 50, 25, Axle
2x20x360 reverse hyper
30 standing ab wheel
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
Tabata protocol burpee chins, putting plates away during the 10 second rests
4s for the first 8 rounds, 3s for the next 12 for a total of 10 minutes
25 pushdowns
Notes:
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FINALLY found that other gear in my squatting. I set out for 15 reps on the topset today, got to 8 and thought there was no way, and then just kept breathing, setting up, squatting down and coming back up. Iām remembering that itās just plain NOT going to feel good, and thatās ok. This was an amazing workout happening after travel of all things. Belt was loose and hydration was poor and I still crushed it.
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That assistance circuit was exhausting, but on the plus side the tendon in my forearm didnāt get too pissed off. Slowly healingā¦although I pulled something my left serratus yesterday. āWandering painā.
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Very pleased with that widowmaker squat after blowing myself out so much on this workout. 25 was the goal and then came by way too quick. I could have gotten more than that 31st if I really wanted it, but that was sufficient enough for me.
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I was absolutely done come conditioning time.
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Are you still taking Apple Cider vinegar supplements? I am thinking about adding them back in (pill form) but cannot find good data or anecdotal results from trustworthy folks (all seem sponsored).
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