Hey bud, strange question but how long do your training sessions typically take? And how many total hours per week would you say you spend training on average? Thanks!
Not strange at all man: happy to answer.
Lifting takes just about an hour, start to finish. I donāt do any sort of warm-up or mobility, just start with the bar for the first movement and slowly add weight until I am at my work sets and go from there.
Running, I do a 2 minute fast walk warm-up and then run for the length of time I write, so these days anywhere from 20-30 minutes.
Conditioning/medleys can take about 30-35 minutes, and that includes some of the set-up. Iāll occasionally just do a 15 minute circuit drill or a 4 minute tabata style workout ala Dan John, but otherwise that.
Presently, I lift 4 days a week, run 2 days and do the medley once, so somewhere around 5.5 hours of training a week.
Axle strict press
5xAxle
5x66
5x151
3x171
7x191
8x171
DROPSET
9x151
5x131
6x121
6x111
7x91
Notes: The jump from 66 to 151 was dumb. Left shoulder was feeling good up until then, and then it got kinda achy. Live and learn. Still a decent pressing day. Right elbow wasnāt bothering me much.
Kelso shrugs 50lb DBs
1x15
4x10
Notes: Performed in between sets of pressing. Less reps than previous weeks, but really felt like I had the technique dialed in. Upper back was screaming.
5 minutes of NG chins
81
Axle curls
120
Band pushdowns
1x50
Kroc rows 105
1x30
Notes: Discovered I get a better lat contraction if I look forward instead of down at the dumbbell. Good to know.
General notes: Woke up at 196.4. Thinking my next training phase will have more NG stuff for assistance to really get my shoulder squared away. Should help with log too.
Awesome, thanks. You get a lot done in an hour on your strength days!
Thanks man. This is why Iām such a big advocate of the value of conditioning. Itās trendy for a lot of newbs to talk about how you only need to lift weights to get bigger and stronger, but if you can recover quickly between worksets, you can get in a lot more volume.
I really like lots of supersets and giantsets as I go. Not a big fan of standing still for long. This latest training cycle has been murdering me with so little opportunities for that, haha.
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Dude. What the fuck? I just watched this: "a bronx tale" better to be feared then loved. - YouTube an hour before you uploaded your vlog on fear vs love.
Not to mention, I rewatched that movie. Itās fucking golden. Your vlog also took the sentiment out of my soul and put it into words. I always told myself I loved training, and I was confused as fuck when you turned it around on me. I then realized I am a sick man who needs help!!! Seriously though, awesome shit.
Finally watched the video! Received a notification whilst out with a girl and I was seriously wondering āHmmm, should I hide in the toilet and watch the video?ā ahahahahaha.
As for the content of the video, itās absolutely on point and has definitely brought some new perspective to me. As far as I can recall, Iāve only ever said āI enjoyed training.ā, not knowing why. Well, I guess I just found out. I donāt enjoy training, not at all. Now that I think about it logically, I do somewhat dread training. The only thing that keeps me coming back to it, day after day, is the irrational fear of being that 110lbs weakiling I was a mere 2-3 years ago. That deeply scares me. I would say Iāve always somewhat known about this but only now do I know what I actually feel.
Great video as usual, looking forward for more to come. Oh and great job on your comeback so far. Itās going good and going strong, canāt wait to see you lift some heavy ass weight.
@strongmanvinny2 Awesome reference man, and eerie coincidence. Glad my vlog got you thinking. Iām finding that, the more I explore this stuff, the more that the most basic things that are taken as a given are actually the things worth questioning. Thanks for the feedback!
@Benanything Haha, glad you stuck it out with the girl man. The internet can wait. Glad it got you thinking. I know that fear well. And Iāve always said that, if I love training, it means Iām not doing it hard enough, haha.
Treadmill
Running 30 minutes at 8mph
Incline 3
Notes: Finally got it done. The suck factor was actually pretty low on this today. Made it 20 minutes without checking the clock. That said, Iām thinking it might be time to vary things a little. Iām thinking 30 minute runs at 1.5 incline and shorter runs at higher inclines, increasing speed being the factor. Weāll see how it goes.
Woke up at 197.2 this morning.
I enjoyed your most recent video, it really struck a chord with me. I hadnāt thought that deeply into it before, but it makes complete sense. Explains why after a productive training session I feel relief, not joy. I donāt love what I do, I fear not doing it. Great stuff.
Thanks Furo. Watching you come back from your injury, I can tell you definitely āget itā. Youāre infected, haha.
The one thing I dislike about these videos is, because I try to take them in one shot with no edits, I occasionally omit points I had in my mind. One of the big takeaways I try to impart with āyou donāt love your trainingā is that it means that having movements that you āloveā is silly. For most folks, moves that they love are simply moves that they are good at and are easy on their ego. If we approach training with fear in mind, we understand we HAVE to do the things we are bad at if we want to conquer that fear.
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Car Deadlift Simulator 4 plates
4x10
1x15
Notes: These felt pretty decent. Getting into the āheavyā feeling range, but not balls out.
Reverse hyper 180
4x10
superset w/
Standing ab wheel
4x8
Buffalo bar squats
5xBar
5x100
5x140
5x175
30x225
Notes: Took some video that Iāll upload later. Goal was 40 (to match a previous best) but technique fell apart on me a little. Felt a quick sharp pain at the top of my knee (not the surgical site) around rep 23 so decided to just hit what Iāve been doing. Have to keep myself from pushing too hard on these.
General notes: Woke up at 195.8. Just feeling great these days, minus the upper body pain. Occasionally, Iāll forget that I am recovering.
I am really happy for you that you can start to get back into your normal training again! You will surely be back to full strength in no time. I have watched a lot of your videos the last few days (I didnāt know you had such a big youtube channel). Some cool stuff on there.
Kind of unrelated personal question: How old are you? You look younger than I would expect you to be in your videos.
Appreciate the support man. Thanks for watching my channel.
Iām āonlyā 30, haha. Iām something of an old soul.
Here is the video from the other night.
Canāt wear underarmor for squats anymore; bar was sliding all over the place.
Axle bench
5xAxle
5x75
5x115
5x165
5x205
5x235
15x265
19x205
Notes: That 15 isnāt exact. I had the rep past the hard point, then misgrooved it, wobbled, and dropped it on the pins, but I donāt consider that a strength issue. Wasnāt feeling like a great pressing day, but sufficient.
Low incline DB press
2x5x105
20x50
15x50
10x50
Notes: Thought I could hang with the 105s, but not there yet. Think Iām blowing my load on the axle benching and not really coming in with much left at this point. Might bust out the adjustable handles to find a middle ground.
ASSISTANCE WORK
NG chins
35
25
25
20
20
DB hammer curls 50
5x10
DB lateral raises 15
5x15
Notes: Did this different today. Everything happened between sets of pressing, and Iād rotate between the 3 movements before getting back to the first. So Iād go bench, chins, bench, curls, bench, raises, bench, etc. Gave me a chance to recover for a lot of chins. Liked it so far, and it totally kicked my ass.
T-bar rows DROPSET
10x5 plates
10x4 plates
10x3 plates
10x2 plates
10x1 plate
General notes: Woke up at 193.4. I was totally fried after this workout; good to be back. The lower volume month was good to recover and soften up, but this is the kind of training I thrive on.
(5) Axle Mat Pulls
10x246
10x266
10x286
10x306
10x336
5x356
5x376
5x396
5x426
Notes: All reps deadstop. The set of 426 is when I finally felt the sensation of āheavyā. Didnāt use my belt, mainly because the last time I used it I was 184lbs so it was still set to āskinnyā and I didnāt want to bother adjusting it. Next time though I definitely will, as I think I can really start moving something again. Usually anything I can pull for 5 touch and go from a 7 mat height I can pull for a single off the floor, so this really bodes well.
GHR sit ups
4x10
Buffalo bar squats
5xBar
5x100
5x140
1x175
30x235
Notes: Got video that Iāll be uploading later. I could feel myself pitching forward a bunch on these. My right knee sleeve had rolled down early in the set, and it kept altering my pivot point on that knee. Still was able to gut through, but not ideal.
General notes: Woke up at 193.2. Iāve been pushing the post workout carbs in the hopes to counteract this. Not trying to go crazy in response, but figure it might be increased demands from the new lower body work.
Great to see you back in action. What are your goals for the next one year(or however long) or so?
Thanks for the encouragement man. Right now, primary goal is to compete again, which according to my surgeon and physical therapist, should be a full year post op at the earliest, so thatās where Iām at. Otherwise, nothing else has changed. Iām gunning for an 800lb deadlift.
I donāt view this injury as any sort of life/training changing event; itās just a bump in the road. Iām recovering to the point I used to be at, and then itāll be business as usual.
Thanks for the question!
Video of the squats.
And recently had a photo taken that I figured Iād upload. Iām definitely looking bigger these days. A little fluffy, but better than Iāve looked previously at this bodyweight.
To clarify, I was at the park with my kid. I donāt normally ride bitch on purple dinosaurs.
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I wasnāt planning on commenting but I just kept laughing at this statement. Now that Iām commentingā¦
Canāt wait, will you be slowly transitioning back to how you used to train? From what I vaguely recall, range of motion progression on the deadlifts using mats. Dead squats and normal 5/3/1 type stuff on Bench/Presses with and additional day for strongman events?
If anything, this is why I like following your training log. āYouāre the average of the five people you spend the most time with.ā Well, obviously I canāt spend actual time with all of you cool T Nation peeps but I do sincerely believe that all of your mentalities have at least rubbed off of me a little and Iām deeply grateful for that.
Iām already back to the ROM progression on deadlifts, itās just going in a slightly different direction. Iām not doing 1 max weight set, but instead building up a lot of volume while still increasing the ROM. Iām trying to find where my comfort level is in regards to weight on the knee before I really get moving anywhere. I noticed last night that Iām shifting weight to my right side on the pull, so it might be something I need to trouble shoot.
For squats, Iām probably going to shy away from the ROM progression chain suspended max weight stuff for a while. Probably more higher volume full ROM work. I know I was putting a lot of stress on my knee before with my approach, and Iāll most likely wait until I am more fully recovered before I try it again.
Bench, Iām going to stick with 5/3/1. Iāve gotten a better handle on the programming, and think I can use it pretty successfully.
Overhead press, right now Iām sticking with 5/3/1 and plan to use strongman overhead work as assistance. No leg drive for now, but itāll come back eventually.
Iām happy to have had an impact on you dude. Getting this stuff sorted out at your age is a boon. I was still an idiot when it came to lifting when I was your age, haha. Keep on killing it.
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Just back after a lay off, first thing I did on this site was to read through 100+ posts on this log. Inspiring work as always, good work.
Great to hear from you man. I was literally thinking about you yesterday wondering what you were up to. It really means a lot that I was the first thing you read, and Iām glad I was squatting and running medleys when you did. Hope youāre doing well.
Medley 50ā lenghts
High handle prowler w/100lb keg
Run keg back to start
Run back to prowler
Backwards drag unloaded prowler
6 rounds
Notes: Knee is feeling more and more stable. Iām willing to push a little harder on these. Really feel like Iām coming back into form. Found a decent spot to shoot video from for the next time; want to start recording these.
Woke up at 195.0. In-laws are in town right now, so instead of a full on cheat meal Iām just relaxing my diet for the long weekend.