GIANT SETS (press-dip-raise-pull apart. Axle on odd sets, behind the neck barbell press even)
Axle strict press 141
3x10
Dips
3xFailure
DB lateral raise 20lbs
3x11
Band pull aparts
3x12
Behind the neck barbell press 100
3x10
Dips
3xFailure
DB lateral raise 20
3x11
Band pull aparts
3x12
DB curls run the rack (no rest between sets)
25x10lbs
20x15
15x20
10x25
5x30
Notes: 3:45 between heavy presses, 2:00 between giant sets. That topset on press was awesome. Itās not a PR, but itās only 1 rep dropped from 10lbs raised from last week, whereas traditionally 2 reps correlate to 10lbs. Strength is moving upward, which was also demonstrated in the supplemental work. I about threw the axle through the roof on the first set.
On that note, my aggression is on high these days. Iāll just be driving down the road and outta nowhere wanna rip the steering wheel off. Not hitting traffic or anything to cause aggravation: just spikes of aggression. Was seeing some of this before the move too. Iām finding this seems to correlate with when Iāve hit my stride nutritionally. Just firing on all cylinders at the moment.
SSB front squat
10xBar
10x115
10x155
10x205
10x275
10x225
Stone of steel lap and extension (stone loaded w/10lbs and all spacers)
6x3
Reverse hyper 430
6x8
Notes: 3:45 between sets. My left knee is feeling the best it ever has in years. My wife also no longer has headaches. Iām thinking my previous location had some sort of atmospheric pressure issues, because aches and pains are reduced. Felt very smooth on the front squats as a result, and I think I have some room in me to make the progression on these bigger than 25s and 45s. Weāll have to see next time.
Stone is feeling solid. Sweat makes it slipper, but thatās just more to overcome. With a 10lb plate and all the spacers, thatās effectively 25lbs loaded into the stone. Going to keep adding weight until it gets stupid.
Pretty sure this is the heaviest Iāve ever loaded the reverse hyper. Felt amazing. Between this and the stone, back is getting seriously hammered.
@biker Definitely doing well, minus the heat, but Iām enjoying the opportunity for more misery. And yaāll have some WEIRD hang ups on paint, haha.
LUNCH HOUR WORKOUT
Axle bench press 301
2x10
1x8
Close grip axle bench 256
1x10
1x7
1x8
Swiss bar incline bench 200
2x10
1x9
Dips
2x32
1x26
Sets of 5 of standing ab wheel between sets of benching
Notes: 3:05 between sets of benching, 2:00 between sets of dips. Need to retape the j-hooks, as I think that will help make benching smooth, but otherwise I came into this pretty strong. Really just had to give the swiss bar some solid effort to see it move. Iām going to up the weight on flat bench next session: Iāve been at 301 for a LONG time and some heavier weight should bring about some stimulus. I might drop the weight on the close grip to compensate: weāll see.
Trap bar lift (high handle)
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x700 (25lb PR from last week)
0x715
0x605
GIANT SETS (deadlift-hyper-squat)
(2) Deficit axle deadlifts 316
3x10
Reverse hyper 320
3x10
Buffalo bar squat 190 (flat soled shoes)
3x10
Notes: 3:45 between the set of 585 and 635. 2:00 between giant sets. Wanted to note that, last week, I didnāt break out the straps until after the 515 set, and this week went with 495. Grip strength is solid. Iām also only resting as long as it takes to change plates on the warm-ups until after the 585 set. But all of that is just boilerplate compared to the fact that I pulled 700 freaking pounds off the floor for the first time ever. And it was easy. The 635 flew up, and 700 wasnāt nearly the struggle that 675 was. Got greedy though, and it shows. Lesson learned, and I knew it, but still: get a PR, shut it down. I thankfully didnāt grind on those 0s: just went for the pull and felt nothing there.
Was debating between adding sets and adding weight on the giant set, but was pressed for time and went with the latter. Still think Iām getting a solid training effect from this. Definitely doing a better job getting my hips where I want them. The squats are light and bouncy. I think, in an ideal construct, Iād chase the giant set with a squat till I die set. Might look into that.
Going to swap out ME movements. I think 2 weeks works for me. 1 week to learn the movement, 1 week to push it with the new mastery, then move away from it before I get stale.
Thanks dude. I had it on my mind all day. I still need to keep the goal in mind that itās about maximal strain rather than PRs, but PRs are still pretty cool. I need to get a belt that fits over my deadlift suit so I can break that out sometime. I think itād go well with this movement.
Do you ever have a goal of reaching a certain weight, or do you just always plan to get stronger no matter where youāre at? Like if you can pull 800, will you be satisfied, or will you work towards 900 and see what happens?
@jshaving An 800lb conventional deadlift has been my goal for a LONG time. That said, Iām satisfied NOW, but still want to get stronger. Over the past few years, Iāve learned how to celebrate my success while still wanting more, vs the whole āalways be hungry/never be happyā thing thatās championed a bunch. That makes a good bumper sticker, but it also makes a lot of dudes miserable. Same thing with dudes squatting 700lbs going āOh no no: Iām not strong. There are guys out there squatting MUCH more than me.ā Iām willing to call myself strong, even if that chaps a bunch of people because Iām not āhumble enoughā, haha. I just want to be strongER.
I honestly have no idea what Iād do if I pulled 800lbs. Itād be a good problem to haveā¦
The forum did one of those EMOM workouts with deads a bit back. Itās pretty effective, since you end up running out of time as you get further along. I always tend to default to rest pause/dropsets or just stupid high reps.
This is me. I have ā800ā written on the insides of my Vans to remind me what of I want and that I have ābig shoes to fill.ā My max is 635, but I want 800. Think about it daily. I have no clue if itāll ever happen, but I like to believe it will. And when Iām older and broken, and probably moving like dog shit, I can say I held 800 in my hands and die full.
@dagill2 Iāll have to hang it up one day, haha. I see myself collecting gym equipment, just because I tend to be a collector, but I canāt envision training until the day I die. Definitely reaching the end on strength sports. Originally wanted to get into crossfit, but I donāt think my shoulders can manage the gymnastics stuff.
@idontbrag123 Quite a ways, especially since my focus drifted from max weight a while back. Iām bringing back the ME work to get used to the feel of heavy weight again, but weāll see. Mastering a deadlift suit would go a LONG way.
@oldbeancam Itās crazy how significant that number 800 is. Clint Darden still relishes that moment (as he should), even as heās going through all the stuff heās going through now. And even though we now live in a world with MULTIPLE 1000+lb pullers, 800 is still a big deal to me. Youāll never see someone pulling 800 get accused of being weak, except on the internet, haha.
