Update coming. Video in meantime
2 Likes
āPeople debate between high reps and low reps, why not do bothā
Haha you nutter.
2 Likes
I got straps with my rack, definitely a worth while purchase, more pleasant to use in every way, donāt bend bars, they donāt jar you/throw you as badly if you hit them, donāt crash/make huge noise if you drop on them, and are easier to put in the rack and store.
1 Like
I like the idea. Iāll have to figure out a way to hook this up sometime, Iām really poor at getting back work in and new methods might be a way to get me interested.
@alex_uk I constantly remark that you may not be able to be faster, stronger, smarter, bigger, or better than your competition, but you can ALWAYS be crazier, haha. And Iām loving the strap safeties. Really, just the whole new rack upgrade in general has been a big āquality of liftingā improvement. I loved my little 2x2 rack I got back in 2008, it was sad to see it go, but this was so worthwhile.
@dagill2 I am so lazy when it comes to most assistance work. Itās why I like dips and chins so much: minimal set up. This is nice since it requires little in terms of weight on the bar.
AM WORKOUT (0315 wake up via alarm)
High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
STRIPSET
1x585
10x495
10x405
10x315
10x225
111x135
Chins (SO many different grips): resting long enough to put a plate back on the rack between sets
6x10
1x6
3x7
1x9
1x4
Axle rows from straps against bands w/1 minute rest
4x12
Kroc rows 115
1x22
Notes: Super early morning workout since Iām working early shift for the next 2 days. It introduces a new variable as I have to set the weights down gently so as to not awaken the house. I intend to hit a max effort workout later today when I can make some more noise. The stripset was brutal so early in the morning, and I legit thought Iād tap out at 50 reps on the final set, but I kept digging and finding more in me. Still havenāt found the limit yet: curious how badly I want to.
In general, this was the first back day in a while where I felt āsatisfiedā. The band rows are a great new addition. They really lit up my back. I did my first set with straps and found it not having the desired effect. Going without I could feel my back better.
On the nutrition front, Iāve re-introduced oatmeal to my diet. Eating it pre-workout, mixing it with some protein powder. Today was day 3. Iāve had 2 days of some crazy digestion issues. Coincidence? Most likely not. Iām gonna give it a few more days and see if itās an adjustment thing or if it turns out I have some sort of sensitivity. As much as Iād like to say Iām eating it because of the goodness of whole grains and all that, the truth is that itās getting colder and I like a hot breakfast.
3 Likes
Long time lurker of your blog and training log. Your stuff is great and I love how you come up with your own ways on how to add intensity/volume to your workouts. Your blog is the reason for me to stop fearing heavy 4:30 am workouts and ditch the mobility/agility/stretching stuff. Thank you for that. I was hoping I could ask you a few questions about your thought process with some of your workouts. Regarding the Xeno squatsā¦ if you donāt get half the reps on your next set, (I know you consider them all 1 set so not really sure what to call the next stage haha) what do you do? Example: 12 reps, rest/pause, 5 reps. Curious as to how you would approach this. When I do my pr sets, I just have a rep goal in mind and then if I donāt make that, Iāll just do a 50% ala Paul Carter/Fred Hatfield to make that rep goal. Also, Iām glad to see that youāre pushing the limits with the Juarez Valley stuff and trying it with squats/tbdlās, etc. Youāre nuts. How do you approach the next set/rep range for these? Do you just put the bar on the rack, take a deep breath, and then pick the bar up and do the next set/rep range? Youāre doing 111 reps of tbdl so I wouldnāt be surprised if one day you just didnāt feel like racking the bar and did 55 straight reps of squats haha. Thanks again for sharing all this information.
Appreciate having you as a reader dude!
Right now, I focus on total reps. So if I got 5 on the follow up, I owe 1 rep. Iāll tack that on somewhere else. The bar weight doesnāt get to drop until all the reps get done.
Iām taking 12 deep breaths between sets on Juarex valley stuff. I could pace I suppose, but I like the breaths. Resting with the bar on the back/hands is a helluva idea though, haha.
EVENING WORKOUT
MAX EFFORT LOWER
(2) Trap Bar Mar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x675
1x685
1x675
Notes: 2 minutes rest between heavy pulls. Rushed this in at the end of the day and was pleased with the effort. Can still grind: just need the strength to match. Right hip still not 100%: may be a while yet until I push straight bar max effort work.
2 Likes
AM WORKOUT (0315 wake up via alarm)
(All performed fasted)
55 minute weighted vest walk
Tabata high handle trap bar pulls w/135
50 chins (various grips)
50 pull aparts
25 pressdowns
Notes: Working the morning shift again, so wanted to get something in beforehand. Walked the younger dog: too cold for the old fellow. Moved a bit faster as a result. My lats were totally lit up while I was hitting the trap bar: my back day yesterday definitely did something. Nice to experience that. Conditioning is getting better on those trap bar pulls.
4 Likes
PM WORKOUT
Scaled DT w/115lbs
5 rounds of
12 deadlifts
9 power cleans
6 push jerks
10:37 time
Standing ab wheel
1x20
Neck harness 55
4 sets
Notes: Honestly intended to use 135 for DT, but misloaded the bar, and it looks like itās for the best, because it was still a butt kicker. I dig this workout: itās a challenge for me to overcome. Sorta remembered how to power clean during it, so that helped.
1 Like
AM WORKOUT (0400 natural wake up)
Close grip incline bench 195
1x10
2x9
Axle bench press 215+chains
1x8 (hit the j-hook hard)
1x8
1x6
DB bench press 105s
1x10
DROPSET
1x6
1x4 w/reactive slingshot
1x3 w/Metal Catapult
10x50lbs
9x50 w/reactive slingshot
Some reps x 50 w/Catapult
20 something reps w/25lbs
7 push ups
27x50s
Chins (underhand) between sets of benching
3x12
Sets of 11 afterwards
Dips w/rest pause
50+22+20+ whatever else it took to get to 175
Poundstone curls
134xAxle
CONDITIONING
Unloaded stone of steel to shoulder
6 reps per side in under 5 minutes
Notes: Got the day off work and wanted to get the workout done so Iād have the rest of the day to myself. Axle bench feels weaker while DB bench gets stronger. Iām honestly contemplating making this a max effort day ala Westside now that I have the new rack to play with: I might do it in the month of Dec while I drop weight. However, Iām digging that dropset Iāve come up with for the DB benching. Playing with the different bench tools is having a pretty cool effect. The close grip incline bench continues to prove to be a great movement. Stone to shoulder also continues to rock for conditioning work, especially after all the chins and curls.
6 Likes
Iāve been having this issue with my new stands during squats. Almost lost the bar this morning, which was a terrifying moment. Just not used to the shape yet.
Are you running your various bench presses as straight sets of one exercise, then into the next one, or are you rotating the exercises each set? Was this something you were doing before, or am I thinking of your press workouts.
Either way, might find a way to replicate your DB sets there, because they look killer.
Itās an adjustment for sure. Part of the fun of new toys
I alternate the flat and incline bench: you managed to catch the 1 entry where l forgot to log it, haha.
The DB dropset is intense for sure: well worth experimenting with. In the absence of slingshot, you can start off with a band in the hands and then drop it as the set advances.
1 Like
Iāve seen some of the gym-youths wrap a mini band over their arms, Figure 8 style across their chest, to get a sling shot effect going.
2 Likes
Thatās a clever idea!
Since I know nothing about geared lifting, the slingshot helps you get out of the bottom position easier, correct? So in this case, it would be a way to extend the set once failure is achieved?
1 Like
I would hesitate to call the slingshot geared, but yeah; it is an elastic boost out of the bottom like reverse bands.
Perfectly proves my ignorance, haha.
The extent of my lifting āgearā for ages was just straps, until I added wrist wraps recently. I know absolutely nothing about this stuff.
This was the slingshot before there was a slingshot. Mark might have invented the product, but not the idea. I have been to a hardcore powerlifting gym once and this was their max effort variation for the day. They had a bit of a laugh about Mark during warm ups.
Yeah, in lifting circles, gear tends to refer to powerlifting equipment (squat suit, bench shirt, deadlift suit, briefs) with a few silly folks lumping knee wraps into that as well. Otherwise, youāre just talking training tools: things intended to achieve a specific effect in training. Like, a straps can result in lifting more weight, but their intent is to bypass grip to let you get things done without grip being a limiter, whereas powerlifting equipmentās sole purpose is to let the lifter lift more weight. Back in the day it was marketed as for safety, but that has long since sailed, and some folks can use it to keep their hips from getting beaten up, but thatās ocne again far and away from what it was built for. Gear also has a learning curve, as you have to learn how to work within the ābubbleā of the equipment in most cases, whereas a slingshot just about anyone can throw on and do more work.
PM WORKOUT
Grace WOD with axle
3:42 seconds
Notes: Got my flu shot this morning, Doc told me to move the arm around: roger that. I clocked myself in the head at the 50 second mark by dropping the axle directly onto my skull. Thankfully nothing vital there.
7 Likes
