I wouldn’t say that’s a lot but a sensible amount
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Pretty sure it was Glenn Pendlay (RIP) that came up with the system of “keep taking fish oil until it upsets your stomach, then take 1 less than that”, and it’s exactly what I did, haha.
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Liking the new log title, suits you. Congrats on the good health results too.
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Thanks dude! Been great to have your support through out.
Pleasure to be here. For all the bad things that the inter-web brings it’s great that there can be a well meaning online community here where like minded (or at least those with similar interests) individuals can support each other and learn from all the experience of one.
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Looking forward to seeing what kinds of madness you come up with for intensity modifiers. This log is such a great resource for idea stealing.
I get why it’s controversial, but I think for most people the fruit/simpler sugar debate is a bit silly. I don’t care how hard I just worked out, you’l never convince me that a pack of Welch’s Fruit Snacks (delicious, btw) is better than a handful of grapes.
Dan John has a similar approach as well, likely borrowed.
Simple solution: skip both, eat steak.
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If you have a crock pot, google “Mississippi roast” as an alternative to using onion soup for flavor.
@simo74 Absolutely. T-nation is a lot nicer than it was when I first joined, haha, but it’s a good group too.
@mr.v3lv3t Steal away! I stole most of my stuff, haha. The fruit thing is splitting so many hairs, and I’m with you: if someone wants me to believe that frooty pebbles are better than fruit, something is off.
@dagill2 I very well may have got it from DJ. They all blend. And you’re a cold man to bring up steak when I haven’t had a legit one in a long time, haha.
@biker WIll give it a look. The Mrs isn’t a roast fan, so I’ll have to sneak it in some time.
AM WORKOUT (post night shift)
MAX EFFORT LOWER
High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x675 (ultra mega grind)
2x1x635 (somehow even more grindy)
GIANT SETS (pull-row-chin-neck-shrug)
Touch and go trap bar lifts 455
3x10
T-bar rows 3 plates
3x12
NG chins (various grips)
1x9
2x8
Neck harness 55
2x12
1x10
Dip shrugs
2x12
1x15
T-bar row dropset w/rest pause final set
12x3 plates
12x2 plates
12+9x1 plate
CONDITIONING
Stone of Steel to shoulder
10 reps in 3:11
Notes: The warm-ups moved fast, but I got to 675 and it was like it was welded to the floor. Somehow, I eeked it out inch by inch and got the rep. I DID come into this workout feeling pretty bloated, as my work eating schedule got a bit jacked up, but I imagine it was more just a product of being very fatigued with low bodyweight. I was VERY pleased with the effort though, which is why I like the max effort method: the weight moved is just part of it. I don’t think I could have done a higher RPE. Wish I got it on camera.
The shrug dips are interesting. Very little ROM, but blew up my traps. I’m thinking of rotating in a bunch of traps.
Went with touch and go for supplemental work. Time under tension: it’s a thing. Should help me grow. Now I have it on both deadlift workouts.
I like combining the dropset with the rest pause at the end. I think next time I’ll take it to even stupider lengths, but right now I’m just getting a feel for things.
REALLY liked the stone to shoulder, but can also see how it can tear up biceps, so I’ll be cautious about it.
Post workout, I had 1 fig, 2 plumbs, a tablespoon of raisins and a tablespoon of raw honey. All fruit was dried. I then had a protein shake with 3/4 cup skim milk, 80 calories of greek yogurt, a scoop of protein and amazing grass supplement. Trying to keep the fat really low and carbs and protein higher.
Edit: Oh yeah: my weight vest got jacked up in shipping and order was canceled. Ordered a new one. Supposed to be here on the 18th.
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Puffed rice belongs together with that
Had one of my wife’s Rice Crispie treats before training, haha.
Got in a 4 hour nap and then took the dogs for a 20 minute walk with the weighted vest.
How did you find a weighted vest that fit your dogs?
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I didn’t. I am hoping the 80lb vest helps me match their pace though.
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TIME HAS NO MEANING ANYMORE WORKOUT
Let me review my past 48 hours sleepwise.
On Thursday, I worked from 2200-0600 Friday, came home, trained from 0645 to 0800, then ate 2 meals and made my food for my next shift before getting to sleep at 0900. Slept until 1300, walked the dogs, did some errands, ate with the family, took a nap from 1800-2000, then worked from 2200-0600 Saturday. I did this workout at around 1330, and I still haven’t slept, so the last time I slept was 1800 on Friday for 2 hours. Really not sure where I am on the timeline…
Anyway…
GIANT SETS (chin-press-abs)
Weighted NG chins
5x50
5x95
5x105
5x115
2x5x120
Axle strict press
5xAxle
5x66
5x131
5x151
9+4+2 (rest pause) x 171
Trap bar strict press
14x131
Standing ab wheel
6x10
GIANT SETS (odd sets weighted dips/db presses, even sets BtN press/dips-lateral raise-band pull aparts)
Weighted dips 100/DB press 50s
1x12/failure
2x10/failure
BTN barbell press 120/dips
1x10/failure
2x7/failure
DB lateral raise 15s
4x13
2x12
Band pull aparts
4x13
2x12
Kroc rows 105 w/rest pause
1x23+5+3
Miniband pushdowns
1x20
CONDITIONING
45lb weighted vest walk with dogs for 20 minutes
Notes: 90 seconds rest between giant sets. No rest between first 4. Woulda liked 10 on the topset, but given the circumstances, I’ll take it. Rest pausing is legit: got a significant pump. Really takes something else doing this on strict pressing vs benching. Pump continued being crazy through the supplemental work.
Re-read the Kroc rows 101 article and now I’m focusing on stretching the lat at the bottom and pinching the shoulders together at the top. Kroc rows just look like sloppy rows, but goddamn is there a lot going on under the hood. They keep feeling better and better the more I drill them though.
Got in the push downs at the end. Do want to include that more often.
This workout was off schedule, but I had the opportunity and took it.
I’ve added band pull aparts to my daily training today, so ended up doing 23 GHRs, 30 chins and 30 pull aparts.
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Gotta love that nightshift life. When I was bartending and doing security at clubs and music festivals, time lost all meaning. Going to bed as the sun came up threw off my system SO hard.
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Tried the pumpkin spiced light and fit Greek yogurt- not amazing but not bad, couldn’t really taste the pumpkin
I like mixing it with shakes.
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Just got some of the best sleep I’ve had in months. Apparently exhaustion is the secret. I was having microdreams before getting to bed, which is something I’ve only experienced once before when I was in college. No real training plans for today, aside from the daily stuff. May break out the grippers. Got an inch to play with the Rolling Thunder out of nowhere: maybe if I find myself with some free time.
EDIT: Did want to leave this here for future reference
As fun as it is to pick on Paul from a personality perspective, I always dug his approach to training, and I feel like this would slot in perfectly well as my supplemental work on my press day. He has it slated for 6 weeks, so I may go about alternating it with my current approach while keeping the 5/3/1 style main work. I DO have a manner of cable machine I can use for that final movement, but I may also just have to stick with a band. Otherwise, I’ve got everything I need to make it work.
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Got in a quick gripper workout that I really liked. Might make it a staple.
Started with a 2.5 and closed for 2 reps, then dropped immediately to the 2 for 8, the 1 for 11 and the trainer for 11. Old school dropset with grippers. Quick, and my forearms are pumped. Next time, I’ll throw a timed hold at the very end for extra agony.
Walked through a pumpkin patch/apple orchid today: I have picked the BEST time of year to put on weight. I normally don’t care about baked goods, but fall flavors are my weakness. Biggest thing is going to be easing the throttle vs going full tilt. I’m way too good at eating way too much.
Also, my Titan order shipped. Kroc row DB handle en route for Wed delivery.
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Got caught up on your blog this afternoon. The most recent post about belief is a good one. The first time I ran one of @Alpha’s programs was when I had my belief epiphany, and that unlocked SO much in terms of training and recovery possibilities.
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