High Handle Trap Bar Pulls
5x155
5x245
3x335
1x425
1x515
1x605
1x695
1x720 (+5lb lifetime PR, to say nothing of PR at bodyweight)
GIANT SETS (dead-row-chin-neck)
2 second pause high handle trap bar pull 415
3x9
T-bar rows 150
3x9
NG chins (various grips)
3x7
Neck harness 45
3x22
DB rows 105
1x15
Notes: 3:45 between heavy sets, 2:00 between giant sets. My groin and abductor are still not 100%, and I wouldn’t even go so far as to call them 90%, but I can set up on the trap bar pull without putting them at too much risk. I’m still not comfortable fully straining with it, which makes the PR I set today just completely out of this world. It was tough, but wasn’t me fighting for my life for every inch. Improved leverages are going a long way for certain, but I’m also really getting the benefits of my training cycle.
The giant sets continue to prove effective, and I just keep taking more stuff on as I can handle it.
I’m honestly over the moon on that pull. I felt myself get a little emotional when it was over, which is why I cut the max effort work after that. Took a page from Dave Tate who took it from Louie that, when you hit a PR on max effort work, shut it down. Part of it was elation of still having those PRs, and the other part was coming out of it on the other end still alive.
Thanks man. It felt “easy”. Pretty much meant I started pulling, blacked out and when I came to I was standing with the weight, whereas usually I black out and come to and I’m still fighting, haha.
@dagill2 Thanks man! It’s a cruel trick my ancestors played on us, to give us genetics that unlock later in life and also genetics that ensure a short lifespan, haha.
Axle bench press 301
1x9
1x8
1x6
Swiss bar incline bench 220
1x10
2x8
Close grip axle bench 256
1x10
2x6
Pull ups between sets of benching
3x7
6x6
1x10
Dips
1x40
1x31
2x25
Poundstone curls
110xAxle
Notes: 3:05 between sets of benching, 2:00 between dips. Re-discovered the benefit of squeezing the hell out of the bar on benching after my first set of the day got away from me. Been just getting lazy on technique. Once I started doing that things took off immediately. Turned out to be a much better day than I anticipated.
Meals for work today: canned chicken breasts with rice cauliflower and sugar free BBQ sauce
And crazy bicep pump with all sorts of camera tricks after the curls
Haha those meals look like some sort of sorry monstrosity I’d drum up our of laze/convenience. Also good work on the guns pumping screw all the heavy stuff quit strongman, get some posing trunks and spray tan!
Nailed it, haha. I think my kid would need to be in college before I do bodybuilding though. Can’t have my family revolve around my diet. It’s not totally off the table though. Really have no idea what I am doing these days, haha. But it all seems to be working.
I’m sitting at the counter eating some pulled pork with half a bag of steamed veggies and riced cauliflower. Not that I need to spare calories but I figure subbing out the rice will help me get more veggies in the diet. The only “value” purchase I could find was a large frozen bag and this has become a watery mess haha.
@alex_uk Well thanks man. Maybe one day, haha. On that note…
Going to be that guy sharing pictures of food just to capture my own insanity. Today is canned chicken breasts, rice cauliflower, tomatoes and Frank’s red sauce (0 calorie sauce)
Notes: 2:00 between squats, except for very topset. 4:00 before and after that set. 2:00 between giant sets. The safety squat bar continues to be very gentle on the groin/abductor BUT I can’t wear a belt. I threw one on for the 275 set and could immediately feel the abductor start to pull on the decent. My technique must be different enough between the two. I imagine that with the belt I squat back more, in order to create clearance for the belt, whereas without the belt I sit between my knees. I definitely hit better depth without the belt, so that checks out. So it looks like I have some beltless SSB work in my future.
Squats are still VERY slow and deliberate. I’m pretty much pausing in the hole on the first few reps just to make sure everything is stable, and even after that I’m not moving quick. Makes a little weight go a long way, especially with so many reps in the earlier sets. Still just kinda winging it for now.
The snatches are super ugly, but light enough that I’m not too worried. They still pull on the groin a bit, so I’m not going full out.
Been in for a few cycles. With it being from the hang and a power snatch vs full, even an oaf like me can manage, haha. Blame the clean pulls from Deep Water. It’s been an ok way to get in a little more back work and some speed.
Given his background, I’d assume running has been a mandatory part of training for quite a while so it doesn’t surprise me too much. The snatches (or barbell front raises) did though.
So as part of my continued discovery of animals other than cows, I had some salmon burgers for lunch today. Liked them more than turkey burgers. To keep things low carb, I use these for buns
Used some sugar free bbq sauce for flavor. Tartar sauce really woulda nailed it, but I haven’t looked for any that would suit my needs. I am sure it exists if I look hard enough.
Have you ever had buffalo chicken dip? Its awesome. Shredded chicken, cream cheese, shredded cheese and Frank’s wing sauce is all I think. All the cheese may not be the ticket for your new diet but man that stuff is awesome.
