Call me conservative.
Just want this incredible log to continue.
2 Likes
@applesare Always appreciate the support dude.
AM WORKOUT
Chins
1x22 double overhand
1x13 NG
1x11 double overhand
supserset w/
Lat pulldown 70
3x12
Bent over row 185
3x15
superset w/
Reverse hyper 180
3x15
EMOM power clean triples of 135 for 5 minutes
Kroc rows 105
1x20
Notes: 3:50 between sets. Liked this for a back day. Think Iāll play around with it some more. The similar movement supersets were a great way to get in a solid pump. Those clean triples should help me maintain the movement pattern.
Woke up at 196.2. Weight is coming off easy for now.
3 Likes
PM WORKOUT
Axle strict press
5xAxle
5x136
5x166
12x181 (lifetime PR?)
10x166
Superset all sets w/20 band pull aparts
GIANT SETS
Axle strict press 123
3x10
2x8
Dips
5xFailure (Think it went 16, 13, 8, 8, 10)
DB lateral raise 15lbs
5x10
Hammer curl reverse strip set (pre-exhaust? Run the rack? What the hell would you call this? No rest between sets)
8x10
8x15
8x20
8x25
8x30
8x35
Notes: 3:50 rest between the topsets of the press, then 1:50 between sets of the giant sets. Helluva return to training after downtime; setting what I believe to be a lifetime PR for this weight. Coming into it from Deep Water, itās interesting. The weight FEELS a lot heavier than it used to feel back when I trained with higher percentages, but I could still hit it for more reps. I imagine itās a sign that my strength is built up but my ability to move heavy percentages has been reduced. Bodes well for how things will go after this run with some higher intensity stuff.
Iām happy with how this training day was set up, but I had the benefit of doing it without having to get ready for work. Iāll see if itās viable with more time constraints.
Woke up at 196.2. Already looking leaner, which leads me to believe that most of my fluff was more bloat than anything else. Still, fitness test and Murph in March, being lighter will be good.
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Holy shitā¦what a strict press.
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Nice Pwn, as you said Deepwater have learned you to go high reps and beyond, So big strength improvement incoming. Well done.
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Youāre a monster mate. Good job
I cringe at the thought of this workout without the weight vestā¦
I suck at running.
Running sucks really bad after doing max effort AMRAP push ups.
I really suck at running.
@liftangryordie500 Thanks man. Iām excited about the possibilities. Think I got something good coming my way.
@mortdk Thanks dude. Deep Water definitely helped my mentality, but I think this is the manifestation of all of that accumulated volume as I reach intensification. I think Iāve got a sound idea of how to implement Deep Water for future off seasons now.
@simo74 Thanks!
@Frank_C Itās an awful workout, haha. But a great way to honor a fallen hero.
PM WORKOUT
(6) Texas deadlift bar mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+4+4x495+chains
Front squat/SSB squatn (no rest between sets)
10xBar/10xBar
10x115/10x115
10x155/10x155
10x115/10x115
10xBar/10xBar
Box jumps
2x10
Notes: Back to what has always worked. Mat pulls are a near lifetime PR, it not a legit lifetime PR. Again, feels heavy, but I have a LOT in me to deal with it. That squat workout was something I stole from Jon, and first time I tried front squatting with a SSB. It works AWESOME, and I donāt think Iāll need my front squat harness for anytime in the near future. Just worked up until I couldnāt, then worked back down.
Abs are still torn up from the ab wheel on Monday. Pretty crazy.
Woke up at 197.0. Also shoveled snow for about 2.5 hours today. Weāve been getting hit by some pretty intense storms. Good exercise, but Iām beat.
6 Likes
Do you ever have any plans to return to BtM? Iām running it again and after running majority of Deep Water, itās a whole different animal. Trying to make it suck even more is definitely a lot more interesting than it was the first time through.
Also, Iām planning to hit it back to back, but the second run is going to be inverse so itāll be 2 deadlift bench days and 1 squat press day. Just figured Iād pass along the suck
@oldbeancam I certainly havenāt ruled it out. As far as 3x week lifting goes, itās pretty awesome, but 6x week training in total is a big demand for me right now. Curious to hear how your run with it goes.
PM WORKOUT
Axle bench press 281
2x10
1x8
Close grip axle bench 226
3x10
Swiss bar incline bench 190
2x10
1x9
Dips
20
2x14
Standing ab wheel (performed between sets of pressing)
1x3
9x2
Notes: 3:20 between sets of pressing, 1:50 between sets of dips. On the final set of dips, I wrenched something in my upper right shoulder blade. Just being stupid and not taking the movement seriously. I can already feel itās dorked up, so Iām putting some heat on it. Otherwise, very productive session. Iām enjoying having those standing ab wheels between sets. Good enough to get some stimulus without totally destroying me. Going to Hepburn them up, eventually getting all the way to 3s all the way around, then 4s, etc.
Warmed up by shoveling snow for 30 minutes.
No weigh in this morning.
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A word of advice - I worked in a sports PT clinic for a few years, and one of the biggest no-noās was applying heat to a recent injury like this. You want to ice it, to draw blood away from the affected area and reduce inflammation. Heat may feel good at the moment, but youāre drawing blood to the area and increasing inflammation. Ice it exclusively, several times a day.
Edit: just further info:
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With it being -20 outside, I get enough ice, haha. I do appreciate the input. However, doing the right thing would greatly contrast with my approach of doing the stupidest thing possible at all times in an attempt to destroy my body.
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On the contrary - it might mean you need MORE ice than anyone else, if your body is always cold. Either way, if ice is offputting in the polar nightmare you call home, youād heal quicker if you just didnāt put anything on it. No worries though, do your thing.
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Always appreciated man. Yeah, healing always ends up low on my priorities compared to functional. Heat might not cure me, but allows me to keep moving and train through it.
It is amazing how controversial ice has become as well. I read an article in MILO that talked about how they could find no real benefits to implementing it, and concluded to use it if you like to. People threw a bunch on my leg when my ACL blew up, and I got a bunch when I was going through physical therapy, but on my own never found much use.
But I am also always hurt and broken, so there is that, haha.
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Are you planning to have your cake, and eat it too?
Its WD-40 oil you need on itā¦ You are a machine mate. Some of them videos, the effort is kill or be killed. Iām just waiting for you to pass out one of these times lol
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I did recently accuse him of being a cyborg. Also, greased axle power cleans.
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@punnyguy Pretty sure Iād go into a diabetic coma, haha.
@Rizla81 Much appreciated dude! The secret to not passing out is to train in a sub freezing garage. Knowing that, if you pass out, you can die, is a good motivator, haha. Also, my first date was to that movie, which probably tells a lot about meā¦
@flappinit That sounds like something dumb enough for me to try, haha.
2 Likes
AM WORKOUT
GIANT SETS (squats-jumps-reverse hypers)
Buffalo bar squats
10xBar
10x140
10x230
10x320
10x340
10x230
Box jumps
6x5
Reverse hyper 200
6x10
Pull ups
1x20
Notes: 3:45 rest between sets. Iām just figuring out the squats as I go. Itās been like 2 months since Iāve had the buffalo bar on my back, and it shows. 320 felt like a million pounds on my back, and it kept sliding down as the set went on. Left knee was also pissed off once it was done. Shoulder mobility could stand to be better. Itās one of those were taking this squat out of my rotation makes my knee feel better, but it also means losing some mobility and skill, so Iām thinking of running a wave pattern where I alternate the squat style by week. Something like a 10s week with the buffalo bar, then 8s SSB, then 6s Buffalo bar, then 10s SSB front squat, 8s buffalo bar, etc. Should hopefully keep the skill engrained while sparing the knee some damage. Also still plan to keep a squat in my deadlift workout. Need to get in some unilateral stuff where possible, and fit in cleans to keep the technique.
I liked the pre-exhaust effect of this workout though. Makes light weight feel heavy.
Woke up at 196.4.
1 Like