(6) Texas Deadlift Bar touch and go mat pulls
5x135+chains
5x255+chains
3x325+chains
1x415+chains
10+4+2x505+chains
Standing ab wheel
4x8
Car deadlift simulator dropset
6x6plates
6x5plates
6x4plates
Front squats
5xBar
3x95
3x135
1x185
1x225
1x275
REST PAUSE (12 deep breaths between sets)
2x315
1x315
5x225
10x135
NG Chins
1x15
Notes: Changing things up a bit with the competition about 2 months away. Lightened the load on the mat pulls and using primarily bumper plates so that I can load up the car deadlift simulator in between sets. Gives the pull a slightly different feel with the weights further out. Light bodyweight is still hamstrining me a little, but itās building back up. Donāt have the feel on the car deadlift yet, but itāll come back quick.
Still a little sick, and having the bar on my throat for front squats was something else. Right before the topset of 315, a noise came out of my throat that I had never heard before. Like I had been smoking 4 packs a day for a few hundred years.
Woke up at 191.4. Had my normal cheat meal yesterday.
@losthog I just about died laughing myself. Well, actually, more died, but it still woulda been funny, haha.
PM WORKOUT
1 hour lawn mowing/weed eating while wearing 45lb vest
1x50 BW dips
1x15 NG chins
Notes: Just engaging in Operation āGet Volume Everywhereā. Iāve still been doing my daily pressing and pulling, just havenāt been logging it. Now that Iām home, Iām doing dips instead of push ups. The landscaping work wasnāt bad with the vest on, but itās weird how fatigue just sorta creeps up on you with it.
Been looking at weight gainers again, but honestly donāt think Iāll have any issues putting on weight. Just need to eat like an adult.
I used to do shit like this all the time as well. I cleaned and worked on pools for about 3 years and often times would go to work wearing one. You get weird looks and sweat an insane amount, but it definitely ups capacity. Really good job on Murph too brother. Thatās a great run at it. Also, as far as your shit technique on everything goes, thatās why youāre so brutally strong. You get strong in the absolute worst positions because thatās where you, personally, and strongest. Pretty cool to me.
@oldbeancam I really appreciate that dude. If I canāt be good, I might as well be strong, haha.
PM WORKOUT
Stone of steel over bar (20)
3xStone
3x+50
3x+70
3x+90 (rep PR)
1x+100 (weight PR)
Prowler loaded w/90lbs
5 rounds of high handles 50ā/low handles 50ā
No rest between rounds
Notes: Stone continues to improve. Focusing on squeezing it as hard as I can and getting it high on my chest so that I can get good distance at the top. Iāve heard that on a concrete stone arms go 10 and 2, while with with SoS itās more like 9 and 3, and that seems to be panning out for me. Pretty sure my weight PR is the same weight that sent me backwards on my 10th competition, so thatās a pretty significant PR.
Really like what Iāve come up with for the prowler. Just a solid burn out. Learning to stay low and keep my head down went a long way on making the low handles viable. Actually listened to this song to help keep me in the groove for it.
No weigh in today, but eating has been well. Got a 1.4lb ribeye waiting for me for dinner that Iāve had in the freezer for a month waiting for a day like today.
You donāt eat carbs outside of pre/post-workout right? Do you count calories otherwise or just fill up your meals with as much veggies/meat you can handle?
Iām curious because I figured youād be eating 1lb+ of protein on a daily basis, but the way you treat meals like that 1.4lb ribeye suggests otherwise.
Iāve never counted a calorie or macro in my life. Like Alpha, with my obsessive tendencies, I donāt see it going well, haha. Spot on with the carbs, however, I never fill up my meals with as much meat and veggies as I can handle. Doing that gets me VERY fat, because I have a pretty much bottomless appetite for meat. Iāve only ever been full 3 times in my life, and in all cases carbs were necessary to achieve that feeling.
I do regularly eating 1lb of meat in one sitting. What makes a 1.4lb ribeye special is the prohibitive cost of such a meal. Ribeye runs about $9-10 a pound around here, and eating a $15 steak is something of a treat for me. I was able to find this one on clearance since it was in the frozen section, which made it far more viable, and celebratory. And true to form, after eating it, I was still hungry, haha.
Speaking of, I took a photo to celebrate my victory.
My wife was out of town last and I got 2 three entree plates at panda and a pint of ice cream. It was gone in 30 minutes and I was still itching for more food. Itās a cruel thing to have no mechanism for over-eating.
I just got two sausage links that are 1.2lbs for $3. Canāt beat a lb of meat for lunch.
@dchris Learning how to not be full was a lesson that took me too long to learn, but once I did things made a lot more sense. Some folks struggle to eat enough, and some struggle not to eat too much. Different issues, everything sucks, haha.
@magick I eat a lot of variations of ground beef. One of my favorite dietary staples. Eggs are a solid choice too.
@Despade Itās a pretty easy way to get some sun and exercise in. Got my vote.
Notes: Pleased with this session. Nothing in the log is a PR, but Iām doing it 5lbs lighter than where I was. Means I got more in the tank. Also, great cleans today. Zero pinching on my gut, and things moved explosively. Nothing like that mutant lean back I had last session. The more energy I can save on the clean, the more I can give on the press.
Woke up at 190.8. Introduced a slice of sourdough bread with my post training breakfast (good stuff, 140 calories a slice, thick) and plan to add half an avocado with my lunch. Going to gradually ramp up the calories with good choices.
Notes: Holy crap this one floored me. Combination of weight on squats being heavier and still being a little sick. Did supersets, with the dips on odd sets and the cleans on even sets. Those cleans were taking a lot out of me, and Iām most likely going to need to switch to singles to be able to recover between sets. Up until set 6 was ok, but after that I would lay down on the floor between sets and spent much of my time trying not to vomit. As much as I donāt want to, I may invest in a fan for the garage just to allow me to keep my bodytemp down. I like training in bad conditions, but if itās getting to the point that itās limiting my training, keeping cool may be the smart move.
Woke up at 190.8. Still trying not to stupidly overcorrect nutrition, but Iām eating more than before and seeing very small changes. Still all ācleanā foods, which is a plus.
No joke! Itās honestly why I really try not to sit/lay down if I can avoid it. It tends to establish a precedent in the workout that can be difficult to break. But sometimes, it just needs to happen, and then you just gotta zombie through the next set. Itās honestly amazing how nothing feels bad DURING the workout, itās as soon as the exercise is finished that it all just hits you. I keep equating it to a liver punch, where the blow doesnāt hurt terribly bad, but then it all hits you at once and you gotta sit down.
My go to these days when the dip attachments are on the rack is to drape myself on the handles and suffer haha. Thereās always a little pool at the end of the floor mat where my sweat drips.
Itās been the squat-chin-press-chin combo I took from your BTM routine thatās been a killer lately. Getting through the barbell movements is fine like you described, but the bracing for just 4 pullups afterwards seems like an eternity.
Iām a fan of leaning on the GHR, airdyne or reverse hyper myself, haha. That is a pretty killer combo. Itās funny the little mental games you play with yourself. āAlright, these squat suck, but after this Iāll do chins, and those will be easy. Nope, those suck too, but dips will be a nice break. Nope, still sucks, maybe chins will be good this time. Nope, still sucks, AH, squats, now is my chance to catch a break.ā
Some sort of intelligently applied stupidity to trick yourself.
Notes: Bench is still pretty weak with the low bodyweight, but maintaining at a decent enough level. The competition stuff still gets better, and that is what important. That said, I was struggling a bit with the bag today. Imagine the 10x10 squats generated a pretty good amount of fatigue. Legs are sore already.
REST PAUSE (12 deep breaths between sets)
3x315
1x315
6x225
3x225
10x135
Notes: Woke up this morning and legs were in so much pain I didnāt think Iād get out of bed. Experiencing some of the worst DOMS of my life from the 10x10 squats. Had a long lunch and thought some front squats would help, plus itāll shorten my Saturday workout. Crazy that bodyweight squats hurt like hell, but having a bar to āhelpā me get down to depth feels better. That said, I had a weird hitch on the eccentric, where Iād bounce 2-3 times at the quarter squat mark before my body would essentially let me down. I had to rack the bar after rep 2 of the topset just because I lost position, but I got right back under it for the third, and the rest of the sets went well. And now my legs are still sore, haha.
Woke up at 193.2. Things seem to be going well. Also, wanted to document that Iāve maintained my daily pressing experiment for 2 weeks now without issue. Started with a week of 100 push ups a day, then a week of 50 dips. Think this will be an effective use of the surplus calories.
We were just talking about this last night. How doing a BW squat is so painful but get under a heavy bar and no problemo. Really strange. Not sure I understand whyā¦
