Never Go Full Strongman (or Bikini)

Training Training Logs
301

Today I’ll be starting the Power Look Program. I gave myself an extra couple of weeks for some buffer. If i finish right on time I’ll be two weeks out, and odds are I’ll have more than enough to do during that time. I made a slight tweak, and am starting at 82% rather than 80%. This is purely because i did’t want to mess with tiny plates for the next month when I could just load 2 up. I’m starting with relatively conservative maxes so it should be okay.

I’ll also sometimes be working in some carries and strongman movements in place of the extra assistance work. If I do the optional assistance as regular gym exercises, I’ll do it DC style - I’ll also be keeping the calves & extreme stretching protocol.

Here is the plan:

616×843 20.3 KB

HER TRAINING
Haven’t updated on her training in a bit!

Right now, I have her doing OG 35 for the Sumo Deadlift, Bench Press, and Front Squat - She prefers these variations. She hits PRs, and moves onto assistance. For her assistance work, she’s following this app from this fitness lady “Kayla.” It’s basically a progressive approach to mostly bodyweight circuit training. It motivates her, and she’s making progress on it!

302

7-17-17, CPLP - Front Squat 1

Front Squats - 45x3, 95x3, 135x3, 185x3, 225 x 5 x 3
Paused Front Squats - 135 x 4 x 8
Clean-Grip Reverse Lunges - 65 x 4 x 8 (Did extreme stretching here)
Empty Heavy Yoke Walk - 2x100’
Machine Calf raises - DC

Notes: The lunges were pretty damn humbling. I also think I skimped on the pauses. I need a zero-count in there “0-1-2-N.” Having looked at this program for a long time, I was curious as to how I would fit in competition weight loaded carries. As written, no way in hell. They would have to be the second exercise, maybe the third. At the end though, the empty yoke felt crushing.

Legs are so flipping sore today lol.

303

7-19-17, CPLP - Bench Press 1

Axle Bench - 45x3, 95x3, 135x3, 185x3, 225x5x3
Close-Grip Axle Bench - 135x8, 155x3x8
Slight-Incline DB Bench - 50x4x8 (deep stretch at the bottom)
Upper Chest-focused flys - rest Pause
Tricep pushdown drop set

Extreme stretching.

Notes: Knocked this out in about 45 minutes. I need to get down on light loaded carries for conditioning purposes.

304

Hey man, congrats on the competition and awesome write up. Sounded like hell of an experience! (yep, I’m late on catching up in your log)

I see you’re sticking with some extreme stretching from DC, any reporting on some positive effects you have found from them?

305

Thanks man! Haha, no worries. I’m a bit of a lurker lurker in yours.

Well, nothing conclusive yet for me in terms of results, other than I’m feeling a little more recovered and mobile after each session. I decided to keep it in since other than yoga, I don’t like doing blocks of stretching before or after my workouts, they are just so damn boring to me. As a result, I’m always feeling tight in a lot of places. I figure it wouldn’t take much effort to throw in a hard one-minute stretch for each muscle when I’m done working it - like adding spice to all of my food throughout the day instead of choking down a chili once per day.

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306

7-21-17 - cplp deadlift 1

Deadlift - 135x3, 225x3, 315x3, 365x5x3

4"deficit deadlift - 225x4x8

Barbell Row - 185x4x8 - followed by dc last stretch

Farmers’ walk on grass - 115-35 (dont know weight of handles) x 3 x 200’

Notes:

  • deficit is a huge weak spot for me, i just have a lot of trouble getting power with low hips. Now, 225 way very light, but i wanted to work the muscles and positioning and felt i couldnt do that on an unfamiliar movement with a higher weight.

-the farmers walks were damn tough. The grass adds the whole roll your ankle element too. By the end of the 3rd set, like 99% of the weight was being held by my straps. Nasty weighted stretch for my traps, forearms, and wrists.

307

7-22-17 - cplp push press 1

Push Press - 45x3, 95x3, 135x3, 185x5x3

Swiss Bar Press - 115 x 4x8

High incline db bench - 50s x 4x8

Muscle-snatch to overhead walks - 3 rounds with about 60lbs

308

7-25-17 - CPLP Front Squat 2

Front Squat - 45x4, 95x4, 135x4, 185x4, 225x5x4
Paused Front Squat - 135x2x8, 185x2x6
Front-Rack Reverse Lunges - 65x2x8, 95x2x8
Calf Machine - 10 DC reps
Yoke Walk - Heavy Yoke x3x200’
extreme stretching

Notes: I peppered some ab work throughout these sets. The squats flew-up, but the bracing felt super weird today. I would get a bit breath like always, descend & squat up, but got a huge head rush. I’d have to let the air out and re-breathe to finish the set basically on all but the first set.

The workout took a little over an hour. Hot as shit outside during the yoke runs! The heat index was pushing 115F/46C, and the yoke is painted black.

309

7-26-17 - CPLP Bench Press 2

Bench - 45x4, 95x4, 135x4, 185x4, 225x5x4

Close-Grip Bench - 155x2x8, 185x2x6 (on both sets, I got 5, took a breather, & hit another rep_

3-4" incline dumbbell bench - 60s x2x8, 75s x2x8 (Last set went for max reps)

Tricep push-down drop-set

Lots of face-pulls!

Notes: Chest still has some residual pump going on from this workout. for the 5x5 & the 5x6, I’m going to need to take a little longer between sets. One of the reasons I’ve shyed away from body part splits is because I hate to wait around between sets.

I’m liking the fixed progression instead of having to shoot for a PR every time I’m in the gym. Mentally PRs are draining - This way I can just go in and do some quality work.

310

7-28-17 - CPLP Deadlift 2

Deadlift - 225x4, 315x4, 365x5x4 (all mixed grip)

4" deficit deadlift - 275x2x8, 315x2x6

Barbell rows - 185x2x8, 205x2x6

Ghr - bw x 3 x 10

Farmers’ walk - 115? x 3 x 200’ on grass

Notes: i seriously need to invest in chalk. Aslo Im really trying to focus on dragging the bar against my shins this block yo get my form better. For far too long has the bar been floating in front of me. I think next block im going to incorporate paused dl somehow.

311

7-30-17 - CPLP Push Press 2

Push Press - 45x4, 95x4, 135x4, 185x5x4

Swiss Bar Press - 115x2x8, 135x2x6 (rest-pause on both of the last sets)

High-Incline DB Press - 50s x2x8, 60sx2x6

Muscle-Snatch to Overhead Caries - 3 rounds (3-6 snatches each round)

Parter Poundstone curls - trading off the axle between us until we hit 100 reps between the two of us.

Partner Double Tabata, plank & battle ropes - when one person was on the battle ropes, the other was holding a elbow plank position.

Notes: The Push press is coming along nicely. This was sort of a long workout, but a good one. I like the double tabata thing, 10 minutes of panting!

HER TRAINING - Week 1, Cycle 2 -

Sumo Deadlift - 140x16 (215 est max)
Bench - 70x13 (100 est max)
Front Squat - 90x10 (120 est max)

Notes: So, as mentioned a bit above, she is doing 531 for the 3 above lifts. Sumo & front squats feel much better for her, so I see no reason whatsoever to not utilize them. I think the sumo pulling will nicely balance the “anterior”-ness of the front squats. Her form looks clean as a whistle in both.

Unless you have smaller bars you need at least a 90lb true max to properly use 531. So we decided to go with bench as the sole primary upper body push, and supplement with pressing.

For assistance, she is doing something called “Kayla” or “Cayla” or whatever. Basically a fitness lady has some training sircuits filled will plyos, bodyweight drills, some easy weight stuff, etc. It looks pretty damn tiring and she enjoys it and is making body comp progress. She was originally doing just this routine, but felt it was really lacking a strength component. We needed a low-volume, solid program, and the OG 531 set-up fit the bill nicely

312

8-2-17 - CPLP Front Squat 3

Front Squats - 45x5. 95x5, 135x5, 185x5, 225x5x5
Paused Fronts - 185x4x6
Front Rack Reverse Lunges - 95x4x6
GHR - BWx3x8
Ab Wheel - 3x8
Calves - DC
Empty Heavy Yoke on the grass - 3x200’
More Calves - DC

Then 15 minutes walking on an incline

Notes: The assistance work felt harder than the work sets - probably since I was low on carbs. The work sets flew up though, so I’m feeling pretty good about the dreaded 5x6 straight sets. For the yoke, the first set drug since I literally walked from the calf machine over to the yoke. I ran with the second & third sets though. For this training block, I’m keeping the carries at a constant weight & distance & just working on speed.

HER
Cycle 2, 3’s week (5/3/1 set-up)

  • High pulls - 5x3
  • Sumo Deadlift - worked up to 150x14!! (Est max of 220)
  • Back work (Mostly BB rows and I think pulldowns)
  • Cayla - mostly abs
  • 35 minutes of LISS cardio on the eliptical
313

8-3-17 - CPLP Bench 3/10

Axle Bench - 45x5, 95x5, 135x5, 185x5, 225x5x5
Axle CG Bench - 185x4x6
4" incline DB Bench - 75s x4x6
25lb prayers
triceps push-down
loads of face-pulls & pull-aparts

Notez: had a pretty crazy chest pump with this workout. The rest times actually haven’t increased too much, but I think it’s more of a neural thing than increased work capacity. Looking forward to knocking out the 5x6 week & moving on to some heavier weights.

As an aside, it’s kind of cool having the same weights for bench & front squat

314

8-5-17 - CPLP Deadlift 3/10

Deadlift - 135x5, 225x5, 315x5, 365x5x5
4" deficit dead - 315x4x5
Barbell Row - 205x6 (crappy), 185x3x6 (better)
GHR + Chins - 3x8

Notes: The main work took enough out of me that I had to drop the row weight. It was so damn hot in the deadlift room I had to use straps for all sets. It’s like 115 outside (heat index) it’s an unventilated garage.

8-7-17 - CPLP Push Press 3/10

Push Press - 45x3, 95x3, 135x3, 185x5x5
Swiss press - 135x6, 115x3x6
High Incline DB Press - 50s x6, 60s x3x6
Axle Curls - 25, 20, 15

Notes: the final rep of each set of push presses weren’t great. I didn’t achieve full lockout even though I had control… I probably would have been called in comp by a shrewd judge.

315

I’ve been busy & haven’t made time for the gym (am aiming to go this afternoon though), so yesterday I did:

20 Turkish get-ups with 35lb bell

then 5 rounds of:
15 swings
5 kb squats
3 push-ups
(Dan John’s 1 kettlebell workout)

I was thinking about my next training block & what I’d like to focus on - I won’t be training at all during most of October, so come November I’ll probably have to take a couple of steps back.

My goals are:

  • Improving my Stone-to-shoulder, Front Squat, & Overhead.
  • Increase size over the winter
  • Not be in the gym four days/week

I may run another cycle of hardgainer with some modifications, and was thinking of the 531 olympic template… but then I decided to go ahead and bastardize the 531 beach body challenge. This is what I cane up with - any input from potential readers is welcome.

Bastard 531 Beach Body
Front Squat – 5s pro
Implement/stone-to-shoulder – 2 sets of max reps with medium weight
Push Press – TM for PR (Training Maximally)
Axle Curl – 50-100 total reps (Poundstone curls)
Neck Harness – 100 reps

Front Squat – TM for PR (Beyond)
Deadlift – 5s Pro
Strict Press – 50 reps @ First Set Last%
Dumbbell Row – 100 reps/arm
Neck Flexion – 100 reps

Hang Clean – TM for PR (Training Maximally)
Back Squat – 15+ reps at First Set Last%
Bench Press – 5s Pro
Rope Chins – 50 total reps
Neck Harness – 100 total rep

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316

8-10-17 - CPLP Front Squat 4/10

Front Squats - 45x3, 95x3, 135x2-3, 185x2-3, 225x5x6
Paused Fronts (Betless) - 185x2x6
Clean-Grip Reverse Lunges - 95x2x6
A few Good mornings
Empty Yoke Walk 3x200’

Notes: Front squats went nice & smooth. I’d bet next week when I up the weight it’s be fairly easy. The yoke was on a high setting, which forced me to have it as high up on my traps as possible - the grass is pretty long too so navigating it was tricky, as the yoke kept digging into it and throwing me off

317

8-12-17 - CPLP bench 4/10

Axle bench - 45x3, 95x3, 135x3, 185x3,
225x6,6,6,5-1,5-1 (rest-pause)
Cg axle bench - 185x2x6
Incline bench -65s x2x6

Push-downs
Prayers
Face-pulls

Notes: finally, after years, my bench feels good. Very tight, foot placement perfect. I begin by basically box squatting on to the bench, and use some alpha/brian alsrues set-up, rowing myself up to the bar to set my shoulders. Also i use since of wendler’s set-up but starting with my head off behind the bench and crunch myself onto it my keeping my get stable and then rowing to the bar.

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8-15-17 - CPLP Deadlift 4/10

Deadlift: 135x2, 225x2, 315x2, 365x5x6
4" deficit deads: 315x2x6
Barbell rows: 185x2x6

Notes: the water fountain broke so, parched, I rolled out after the rows. I tried something new with my DL stance. I normally stand very narrow, maybe even a tad less than shoulder width. Yesterday however I tried a squat stance deadlift, & actually felt a whole lot more powerful.

Also 5x6 deads suck. I don’t mind so much things like widowmakers etc, the pain is harsh but fleeting. Straight sets just suck the wind from my sails though.

319

Missed logging the last press workout of Phase 1

8-17-17
Push Press: 45x2, 95x2, 135x1-2, 185x5x6 (rest-pause on the last few sets)
Strict press: 135x2x6 (rest-pause)
Seated db press: 50-60sx2x6

Additional stuff:
Conan’s wheel up to +180lbs
Lots of chins
GHRs
seated calves
Incline bench → rear delt flys

Notes: Phase 1 of the complete power look program is finally over. From here on in the weight gets heavier & the reps fewer, which I’m pretty okay with.

I went on vacation this weekend and got a ton of compliments on how I was looking by friends whom I haven’t seen in quite some time, even to the point where they were giving me a little light-hearted shit over it. Glad to know all of this work is paying off!

320

update on her progress:
(green is completed, red is the number needed for a tie or PR - the estimated maxes are in the bottom row)
image

She’s crushing it!
She hasn’t lost much weight, but is noticeably firming-up.

She asked if we could up the weight a bit next cycle, but I convinced her to stay the course & go up by the prescribed weights of 5/10 - no need to fix what isn’t broken.

So for the record, her estimated total has gone up 33lbs so far within a single cycle. I would love ot make that sort of progress within a freaking month period!