Nice plates make food look so much better. I have drab olive colored ones that even the army wouldn’t use. They’re just bleh.
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True, but nice plates are also very fragile
@SkyzykS Presentation is key, haha. I got these as a wedding present and they’re our everyday plates. Nice design, but plastic material, so not fragile @anna_5588.
AM WORKOUT (0645)
Buffalo bar squat
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
6x410
3x410
10x2x410
20x230
15x230
2x10x230
13x230
SUPERSET (squat-hyper)
Belt squat
24x150
20x150
18x150
STRIPSET
19x150
7x125
6x100
5x75
6x50
7x25
Reverse hyper 410
4x9
Notes: This workout may actually help vector my training for the way forward. This is about what happens around this point with this squat protocol. Whereas I’ve been looking forward to squatting the past few weeks, today was the day where I thought “I don’t want to do this” and it turned out I was right. I came into this with a LOT of lower back fatigue, most likely from the SVR deadlift workout. Things changed in other parts of training which impact this part of training: programming, what a concept. My weekly structure doesn’t make much sense, and it’s because I was trying to squat twice and deadlift once in a 7 week span. Getting back to a upper/lower approach will make a bit more sense. Got a few ideas to kick around at least.
Ramble aside, I made this a salvage/Princess Bride workout. My body definitely knows it’s been in a fight. Weather is getting decent, so I may get in a run later.
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Better than my plan of exclusively using “unbreakable” tin camping dishware
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Agreed.
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LUNCHTIME WORKOUT
6 mile run
Notes: Been a while. First 5 felt ok, last one was like running in quicksand. Wind was at play as a factor.
Mapped out some TMs for SVR II. Figuring out assistance work. I think this’ll work. I also think just getting on someone elses’ program will be good for me.
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You’re crazy
I mean yeah.
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What’s your thoughts for assistance? I’m fleshing it out as I go. I know the template doesn’t originally have a supplemental lift but I’m playing with that. For instance, WM sets are plain back squats. SSL weeks I go front squat first, and then repeat with Zercher the next cycle. I’m just a little weaker on the later so it pans out. BBS/BBB week hasn’t crystallised yet. Similar things going on with the other lifts.
For assistance, I’m laying out exercises I want to get done during the week and figuring out where to slot them. For pushing, it’s going to be incline DB benching, DB pressing and weighted dips. For pulls, weighted chins, kroc rows, shrugs and maybe t-bar rows. I’m not going to count pull aparts toward pulling volume. I MAY count pushdowns toward pushing. I’m going to keep the daily work up, so I’ll be getting in daily GHRs, reverse hypers and ab wheel, but I’ll keep heavy weighted reverse hypers in there as well for core work. Maybe it’ll appear more than once a week.
Deads are going to be trap bar for PR set week, axle for BBB week and deadlift bar for SSL week. For squats, I’m gonna buffalo bar it for the majority of it, but might use the SSB for the widowmaker set. Bench will be axle the whole time. Press is going to be majority axle, but thinking the log on the widowmaker set and possibly on the BBB sets, or maybe even alternate 1 set axle and 1 set log.
Band pushdowns or do you have a cable in your home gym? Seems like a good set of exercises.
When you say no pushup do you mean like people just jump their legs back to a top pushup position without their chest hitting the floor?
@Voxel I do have a cable in my gym, but I rarely use it. I prefer bands for the pushdowns.
@kleinhound This is a burpee
vs a 6 count burpee
AM WORKOUT (0645)
SUPERSET (bench-chin)
Axle bench press
5xAxle
5x136
5x206
5x236
5x266
5x10x186
Chins (underhand
3x13
7x12
(3) High Incline DB bench (stripset)
15x75
4x75 w/reactive slingshot
4x75 w/Metal Catapult
15x45
Poundstone curls
143xAxle
Tabata boxing rounds on the BAS
Notes: 2:00 rest between the 5x10 work. Today was a bit of “proof of concept” testing for the upcoming training block, and a chance to evaluate TMs. I originally picked a conservative one, went with a higher one for today, then dropped it back to the conservative one for the BBB work, where it will stay. Until I can get my blood pressure sorted, I think that’s wise, as I’m just dealing with a lot of light headedness. I had a fantastic chest pump when it was all said and done. I’m taking the dips out of this day and including them in my daily work for now, as I saw great results doing that before, and it will help shorted this training day down. I was having epic long sessions before, and I think reducing time and focusing on intensity will carry me further as far as putting on some quality mass goes.
Digging those high incline DB benches. Getting 75s has been a boon for me. Opened up a lot more options. Hoping to be able to pick up the expansions to the Ironmasters soon enough.
Daily work is going to look like this for the foreseeable future
50 chins
50+ dips
25 push downs
50 pull aparts
30 GHRs
40 reverse hypers
20 standing ab wheels
On days where one of those movements are trained as part of the main work, they won’t need to be included in the daily. Those are minimums though: I tend to hit sets of chins whenever I walk through the garage, and may do something similar with dips as I go. Recovery always drives method.
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Well there you go. I’ve only ever heard of a burpee as being the 6 count. The other one is just lazy
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They are just different exercises to me, with different purposes. Intelligent programming will make use of both. I like a traditional burpee when I’m trying to spare my upper body pressing recovery, while I’ll use a 6 count when I want to get more movement in. It’d be like calling a push press a lazy strict press. Both have a use.
Rounded the day out with some light conditioning of walking my dogs. Trying to rediscover a bit of balance.
45lb or 80lb vest?
Nope.
Training Log: Entry 2400
AM WORKOUT (0645)
CONDITIONING
Juarez Valley front squats of 185 w/5 six count burpees between sets
10x185
5 burpees
1x185
5B
9x185
5B
2x185
5B
8x185
5B
3x185
5B
7x185
5B
4x185
5B
6x185
5B
5x185
5B
Total Time: 17:54
3 minute rest
SSB squat stripset
24x185
14x135
Notes: I REALLY dug this workout. I think it hit all the marks: I was breathing hard, still got to groove in those front squats and get in some reps, then finish it off with something to drive some muscle. I’m belting up for the front squats, so it’s an interesting game of getting set up quickly to go big and heavy then transition to conditioning. Reminds me of a medley. I think there’s a lot of potential here, and this might become a main staple. I can play with the conditioning between sets, turn it into carries, picks, or other stuff. @Voxel I think you’d like this for a monthly challenge. I’m using bodyweight on the bar for the front squats (ish: slightly heavier, but I’m too lazy to be precise).
Sleep has regressed. Hunger is up. Calories are the solution.
4 Likes
How do you keep track of where in the Juarez Valley set you are? I totally get the concept on paper, I just can’t imagine me keeping track well in real life.
Nice, I like it. My hamstring is almost recovered enough, I believe.
If memory serves I have two or three challenge workouts of yours to catch up on. Will give a think about which SVR week I feel most inclined to surrender for “fun and play”. Probably BBB/BBS week.
The other day I actually had the idea that if I ever get sick of SVR I could probably start at your first log entry and go from there, repeating each workout.