Any reason to the short set first here ??
Typo. Should read ā2x8x245ā
Lol thought there had to be something up. Thank you for doing this session and writing about it in your log. I just read the article on Litvinov workouts and it was really interesting. Not something I will incorporate right now but deff something to add to the tool bag.
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Absolutely dude. Was one of my bucket list workouts, and being at this location itās pretty slick to be able to knock it out.
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With over 6000 posts I might hurt myself trying to find the answer to: what is it you do again? For work I mean.
Simplest way to describe it is Iām an on call technical advisor that is part of a team that provides 24 hour support, so I work shifts. Non-labor intensive: gives me time to read and write.
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Technical as in machines or software?
Procedural.
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Iām assuming your trying to be coy, but that makes me want to guessā¦ Nuclear power?
I think government department.
@alex_uk Not coy: I just prefer to keep the details a bit on the vague side. The internet is a crazy place, and with as much of my face, voice and name out there, the part of my privacy I can protect I try to keep that way.
0500 WORKOUT
SUPERSETS (press-chin)
Barbell strict press
5xBar
5x115
5x125
5x145 (begin 90 second rests)
9+3+3x165 (rest pause)
13x145
Chins (alternate between over and underhand grip each set)
6x11
GIANT SETS (press-raise-pull apart)
Let me describe the rest protocol here, because I thought it was cool. Between sets 1 and 2, there was no rest. Between 2 and 3, 30 seconds. 45 seconds between 3 and 4. 1 minute between 4 and 5. 1:15 between 5 and 6. I really liked that: might use it again in the future.
Behind the neck press 95lbs
6x10
Kettle bell lateral raise 18s
6x10
Band pull aparts
6x15
Kroc rows 130 w/rest pause
18+5+5
7 hours sleep
Immediately upon waking
Tabata Burpees
50 pull aparts
30 band pushdowns
60 push ups (no lockout, focus on pecs/pump)
30 band good mornings w/2 light bands
40 straight arm pulldowns with light bands (lit up my lats)
5.5 minute plank
Notes: Schedule is still crazy, but making it work. My lifting sessions are on the shorter side, so Iām making up where I can on the morning workouts. Did that completely fasted. Nice way to start the morning and get blood flowing. I actually tried doing some dips on the press workout, and my pecs were sore enough to stop me, which is a sign I found something pretty magical on that bench workout. I dug what I came up with for supplemental work. Didnāt bring my elbow sleeves to the workout, so that sucked. My press is free falling pretty badly, but the supplemental work is improving, so Iām getting bigger and stronger, just not on the thing that matters as far as strongman goes. Going to keep riding it out for now. I know exactly how to fix it when I need to: more specificity.
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I think youād be surprised at how quickly people forget mishaps and how much weāre impressed by how you fight against your shitty circumstances. I know Iāve come at you once or twice, but Iām in your corner, dude.
And Iām glad to see you post, too.
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Thanks Flap. Much appreciated!
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Yooooo ur alive bro
welcome back
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Thanks dude! Should have been dead 10 times over, glad to be here
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0500 WORKOUT
Touch and Go Deadlifts
5x135
5x225
3x315
JUAREZ VALLEY 10 ala Josh Bryant (12 Deep Breaths between sets)
10x405
1x405
9x405
2x405
8x405
3x405
7x405
4x405
6x405
5x405
Cable rows
3x10 1 minute rest between sets
Chins (various grips)
Rest pause to 50
DB row run the rack (no rest between sets)
10x125
10x105
10x85
10x65
10x45
21x30
Shrug machine w/1 plate per side
1x50
10 chin ups
6.5 hours sleep
Immediately upon waking
Tabata 6 count burpees
50 band pull aparts
40 pushdowns
60 push ups (no lockout, focus on pec/pump)
40 straight arm band pulldowns (lats)
30 band good mornings
6 minute plank
Notes: I REALLY dug that Juarez valley protocol. Iāve done similar stuff with the Blackjack workout, but doing it with just 1 movement was pretty unique. Gets 55 reps in vs when I use the Xeno approach. My deadlifts at this location tend to be a struggle in general, so this was a good change of pace. Also, my hips actually felt pretty awesome during this, which is a first in a few weeks. Toward the very end I felt a slight twinge, and it correlated with the bar drifting away from my body. Reps were otherwise very controlled/slow, focused on pulling into the body.
I had a bunch of toys to play with for back work, but I stuck with what I knew worked for today, since time was short. Shrug machine was already loaded while I was walking out of the gym, so I hopped on it, since those things are cool.
First thing in the morning fasted protocol is still pretty nifty. 6 minute plank was a challenge. Not sure how much further I intend to push it. This is my last 12 hour shift on this trip, so I can let things get a bit more normal from here.
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This is really, really cool, and seems like a really awesome and sneaky way to jack volume up.
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Absolutely. 55 reps using 10s. You can set any number as well. It was originally listed as an 8. And then you can āwalk in and out of the valleyā and reverse it if you want more volume.
0500 WORKOUT (post 12 hour shift)
Close grip incline bench press 205
1x10
2x8
Bench press 235
2x10
1x9
DB bench press
7x110s
DROPSET (no rest between sets)
7x110
6x80
12x55
15x30
30x10
6 push ups
25x50lbs
Dips
Rest pause to 200
Cable curls (no rest between sets)
50x20 on the stack (whatever that number means)
50x10
50x5
CONDITIONING
Tabata battle ropes
Notes: 2:00 between sets. Last 12 hour shift. Iām going to be staying awake until night time to get my clock reset, so this is my morning workout, with more to come. Took a while to hit my stride in the workout, but felt pretty solid when it was all done. Really like the craziness Iām coming up with on the dumbbell benching.
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Assuming you got the Juarez Valley out of the Jailhouse strong book. Is that kind of a treasure trove of workout ideas like 365 Days of Brutality, or more along the lines of a programming book with some workouts included?