Thank you
I just ordered 4 rubber patio pavers
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@tlgains Most excellent. You now also have the ability to do partial deads with those: just stack them under the plates and stand on the floor. Itās how I do ROM progression.
PM WORKOUT
32 minute outdoor run
Notes: While I got so much downtime, I figured Iād get some running in on this trip and help improve my running shape for the race. Another ānose breathe onlyā run, didnāt feel exhausted when it was done, pace felt good and stride was strong.
I think tomorrow Iām going to do a workout I always wanted to do: Dan Johnās Litvinov Workout. The space I can train at here has racks right next to a prowler pushing track, so itās a rare opportunity to make it happen. 405x8 front squat aināt happening, and my left hamstring is twingy, but Iāll see what I can make happen.
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ROM progression huh.
I could incorporate that into a 3 week 5/3/1 training cycle.
Week 1
Regular deadlifts
Week2
Me standing on floor with plates on one matt
Week 3
Me standing on floor with plates on two matts
@T3hPwnisher something like that would be rom progression?
That would actually be ROM REgression. Youāre making the ROM shorter each week, rather than longer. I use that for max effort work, since I can up the weight as I go. For ROM progression though, the weight stays the same, you increase the ROM, and you try to meet reps week to week.
I prefer a 6 week cycle vs 3 weeks for that, which would require more mats OR cutting the mats in half to stack on top of each other, but you still have an option to change things up this way.
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If I were going to use it for a 531 template, I wouldnāt use it for the main sets, as they already have progression built in. When I used ROM progression, I used it as a supplemental exercise, after my main sets, kept the reps and weight the same every week and slowly increased the ROM. It was very, very taxing but also very successful.
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AM WORKOUT (0330 Wakeup)
SUPERSETS (Front squat followed immediately by Rogue butcher [prowler] loaded w/45lbs sprint on rubber floor, distance unknown, then slow push back to start]
2xBar (hamstring twing)/sprint
8xBar (changed to cross grip, seemed to be better on hamstring)/sprint
8x95/sprint
8x135/sprint
8x155/sprint
8x175/sprint
8x185/sprint
8x195/sprint
8x205/sprint
8x215/sprint
3x8x185/sprint
16x135/sprint
Chins (various grips with rest pause)
50 reps
GHR w/rest pause
20+8+5
GHR sit ups w/rest pause
12+8+6
Band pull aparts
1x30
CONDITIONING
Rogue assault bike tabata intervals
Notes: 90 second rest between sets of Litvinov inspired workout sets. Left hamstring is real tight, and very first warm-up I used a clean grip and it snagged on me. Using cross grip seemed to put me in a better position, so I just did that. Itās still tight, but Iāve walked this road before. Great to cross this workout off the bucket list. The original prescription was 3 sets, so after working up to a topset, I went back down to what was a decent workset. The sprint at the end is definitely where the magic happens, and I was moving slow at the end there, but it was working itās magic.
Rogue bike was theraputic to the hamstring. I might use it for the rest of my trip to work things out.
Think Iāll keep those ab exercises in on the daily as well, so I can cut it out of my shoulder workout tomorrow.
I was talking about wanting to include an extra day of squatting on the programming, and I think this may work well. 1 day for buffalo bar, 1 day for SSB/Front squats, and 1 day for deadlifts for lower body work, and then just rotate the bench and press every other workout.
Deads might not happen on this trip. My belt fits pretty awkwardly, and about the only real alternative I can make happen is deficits deads for max effort. I think I might just do a traditional back day and call it a deload. Time will tell.
Nutrition isnāt skipping a beat. Got some cheap protein powder, greek yogurt, PB fit, etc, all ready to go. Iām really liking the Finibas the more I eat them. Acquired taste, but kinda nice to not have something overly sweet. Iām definitely training hard off of them, so they support it well enough.
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AM WORKOUT (0330 Wakeup)
Chins (various grips)
30+7+7+6
Barbell strict press
5xBar
5x95
5x150
3x170
5+1+1x190
11x150
GHR w/rest pause
25+8+5
PAUL CARTERāS 500 REP SHOULDER WORKOUT
100 reps of Behind the Neck Barbell presses w/1 minute rest between sets (11 sets)
25-15-10 rep lateral raise (go up on weight each set), 3 minute rest, 10-15-25 (same weights as before)
100 full ROM plate raises w/10lb plate (1 set, resting as needing, no letting go of set)
100 reps of band pull aparts (1 big set, no letting go of band)
5x20 leaning back cable face/high pulls (90 seconds rest between sets)
CONDITIONING
Tabata battle ropes
Notes: 90 seconds between top sets of strict pressing. Still owe some ab work for the day: will try to get that in later. Did things differently than at home, since I donāt have the same set-up. I was looking forward to that Paul Carter workout, but the truth is that Iām a bit underwhelmed. It felt less effective/pumpy than what I do at home with the giant sets, while still taking a long time. I ended up shaving off some daily stuff to make room for it all. Now, using it as a supplemental program to 5/3/1 is definitely not complying with the program, and I shortened rest times on the final exercise, which meant I was going lighter than would be the case, but still, I think my plan of making it a 6 week supplemental program has been put on hold. Glad I had this to test it out. Iāll see how my shoulders feel over the next few days.
Was feeling a bit dead coming into the workout. Workday was long yesterday, co-workers wanted to go out for dinner afterwards, thought weād be going somewhere big, but it ended up being a bit yuppy, so small portions. Doing my best to keep cals up: Iām thinking Iām going to include post workout carbs everytime I lift at this point, since I donāt get nearly as many meals as I do at home.
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Have you thought about giving Z12 a shot for sleep purposes. For me, I have had the exact same issue with staying asleep as you not going to sleep. I have had that issue for years and years, and finally the older Iāve got the more itās caught up with me. Z12 is about the only thing that works with out the hang over effect. The sleep doctor I use is having me try a low dose Doxepin medication that works okayā¦but still not as well as Z12. I take it only when I feel that I really need sleep so 1 or 2 times a week.
Assuming the 330 wake ups arenāt intentional, does this throw the dogs disturbing sleep theory?
@zeptrey Right now itās not really a āproblemā that Iām looking to solve. Iām not experiencing any fatigue, my training is going well, cognition is good. I just seem to need very little sleep.
@Alex_uk No theory: I was able to confirm it a few weeks ago when we kenneled them and I slept well, and this trip continues to confirm it. Iām in a new timezone, and sleeping well past the time I normally get up at home. Iām setting an alarm so that I can get my training in, as the work days are long and once theyāre done my family is wanting to spend virtual time with me since theyāre ahead of me timezonewise. Now, I still get up at midnight and then seem to wake up every hour after that on my own, but I sleep very heavily in between those and am well rested once the alarm comes around.
A big part of it is that Iām so excited to eat breakfast, haha.
PM WORKOUT
Fran WOD
21 thrusters /95lbs
21 pull ups (strict)
15 thrusters
15 pull ups (strict)
9 thrusters
9 pull ups (strict)
Time: 6:04
GHR sit ups with rest pause
10+5+5
Notes: Fran seemed like a good way to make up a little lost volume and get in some conditioning. Improved time substantially with better proficiency in the thruster. Going to try to get in a long run tomorrow, then deads on Saturday, which will have me back on my traditional schedule for what itās worth.
Appetite has been voracious. Been nice to feel that way again. Iām snacking a lot on the things I packed for the trip: regular meals are a bit tough to come by. Caffeine is crazy as well.
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Ah missed that, well as long as youāre not suffering with less than average sleep then it sounds fairly ideal, more time in the day!
Haha that must be a great feeling!
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Sounds so much like dietsomnia though ^^
@alex_uk Definitely making the most of it. Lots of little daily training, stretching when I remember to do it, walking the dogs, etc.
@voxel Youāve said that before, haha.
AM WORKOUT (0320 wakeup: beat the alarm)
1hr 45mins of continous running outdoors
Notes: Wanted to get in a long run, since I havenāt done a real one since the start of my half marathon training and now itās about a month away. This was a big confidence booster in that regard. Pace was gentle: breathed through the nose the entire time. First 7 minutes are always the roughest, especially recovering from the Litvinov thing I did the other day, but I hit my stride well enough and eventually found a good pace. Little tender around some connective tissues, but nothing broken. Definitely putting those Finibards to the test: ran this whole thing off one of them. T nation knew a sucker when they saw one with me, because sending me some free ones got me hooked and now Iām pretty sure this is what Iām going to eat on race day, and maybe for strongman comps too.
On that note, I made a really awesome greek yogurt parfait for after my run. Fat free greek yogurt mixed with 1 cup of Special K protein+, a scoop of chocolate whey and a serving of PBfit. I honestly might phase milk out of my diet at this point and stick with greek yogurt, as this was really enjoyable and an even better macro breakdown.
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No-one plays bards.
You shut your mouth. Bards in the latest edition are the shit.
I know D and D are desperately trying to make bards cool, but Iām just not buying it.
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Not my fault it keeps seeming super-applicable and a presumable culprit! 
I can refrain from bringing it up again though
Bards are the band geeks of the D and D world.