I watched the whole thing last night. Good stuff. You have my rest times beat. I’m probably in a minority, but I like seeing how other people actually train.
@cavemansam That’s an excellent question. The benefit of conditioning on recovery between workouts is manifold.
In terms of immediate impact, conditioning can work as a “feeder workout”. It can get fresh, restorative blood flow to sore muscles and help speed up the recovery process. This is especially true when one selects a movement with no eccentric loading (sled drags/pushes, tire flips, etc), as the eccentric tends to be what beats people up. It’s LESS true if you really go balls out on the conditioning and walk away from it more wasted than you started.
In terms of second/third order effects, being in better condition, as you noted, means you can recover better between sets. Being able to recover better between sets means you can get in more volume in the same amount of time. Increasing volume (and recovering) is how one increases their work capacity, which improves their ability to recover between workouts. You’re basically better at training. By improving your conditioning, you have the mechanisms in place to improve your recovery between workouts.
And then, on the topic of extra volume helping develop work capacity, that’s another thing conditioning does; it’s a way to add even more volume to your training. Taking the above 2 points, it can be easy on your recovery but still add more volume, teaching your body how to handle the work.
Now, you can’t just blast away all the time, and eventually volume needs to go down as intensity goes up, but if you keep slowly increasing the volume first, you allow yourself better opportunities to recover DURING those periods of increased intensity. The people who don’t have this base of volume to draw from get pretty beat up when the intensity increes.
@twojarslave Thanks dude. Those rest pauses absolutely suck, but they make me better for doing them. Appreciate you taking the time to watch it.
AM Training
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
4x415+chains
6x335+chains
Notes: Had 4 in my head for the top set and managed to hit the mark. Very pleased with the performance. AM training after training the evening before. Knees and hams were feeling pretty beat first thing, but right around the first set of 335 things started clicking. Not happy with the backoff set. I mentally couldn’t get back into the game after the set of 415. Something to work on.
Reverse hyper 270
4x10
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
3x8plates
Notes: This was an awesome grind. First rep felt like all I had left in me, then somehow eeked out 2 more. Ideally I woulda beat my previous best of 6, but different circumstances produce different results. I’m at the point where I’m bridging the gap between my weakest and my strongest performances.
General notes: Woke up at 197.4. Training is going to get even more crazy schedulewise from here. Just get it when I can.
AM WORKOUT
Axle bench press
5xAxle
5x83
5x123
5x156
5x211
5x246
11x276
20x211
Notes: Was feeling beat up this morning. Had 10 as the goal for 276, so 11 was great. 20 was the goal on 211, and I was toasted after that.
NG chins (various grips)
3x20
2x10
DB lateral raises 30lbs
5x8
Notes: Packing and moving today, so I saved my back some ache.
Axle floor press 211
5x8
superset w/
DB hammer curls 30
5x15
superset w/
Band pull aparts
5x20
Notes: Was just hurting at this point. Been hitting the training hard recently, so I took it light to save myself while I move.
General notes: Woke up at 196.2 this morning. Still a lot more moving to do. Today was mostly packing and strategizing. On the plus side, since my gym isn’t packed yet, I can squeeze in one more deadlift workout tomorrow.
Finally got the conditioning video up from a few days ago.
AM Workout
(6) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
3x566 (Restpause/deadstop)
12x426 (touch and go)
Notes: Just beat down this morning. 4 days of training in a row in the AM in the middle of moving, but this was a chance to get in one last workout before I packed the home gym. The last time I moved I ended on a deadlift workout, so that’s kinda cool.
I think when I get back into the swing of things, I’m going to reverse things and get back to what works; touch and go for the top set, deadstop for the backoff set. This deviation has been good though.
GHR sit ups
4x10
Buffalo bar squats
5xBuffalo bar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
3x410
Notes: So this was quite a feat. I was just feeling destroyed, and I unracked 410, shook my head and decided it wasn’t going to happen. I took off my belt, thought about it for a second and realized that it was going to be my last squat workout for a few weeks with the buffalo bar, so I should make the most of it. Put the belt on, then decided it wasn’t going to happen again. Stripped off a plate per side, then made a deal with myself that I was just going to do 1 good rep. Got under the bar, got my feet too wide, hit the 1 good rep and told myself that I had a few more in me at least. By rep 3, the foot placement was too jacked up and I racked it and called it a day. Still needed to save something for moving.
On that note, along with moving most of my household goods today, I got to do the world’s highest loading medley with a 200lb sandbag, 180lb keg and 100lb keg by loading them all into the moving truck from the floor. Had my “Cheat meal” today of 5 slices of stuffed crust pizza, but at this point I’m just trying to make up for calories.
Woke up at 196.4 this morning. Day 2 of moving tomorrow. Might try to get in some running somewhere.
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No training today, but day 3 of moving and it’s been a hellvua event day. Got the entire gym packed up. Moving the reverse hyper into the truck was quite a feat, considering I received it on a pallet. Definitely happy to be a strongman, as it paid off for all the awkward object moving…but at the same time, I’d have fewer awkward objects to move if I wasn’t a strongman.
No idea on weight. Had a huge plate of nachos for dinner and skipped lunch, so no idea what’s going on under the hood.
Packing my 105lb DBs, my 50lb power blocks and my blast straps for the road. Upperbody workouts will primarily be overhead with the DBs and whatever assistance I can manage. I will sneak away to the gym for lower body stuff.
The entire gym is packed. I am starting my phase of just sorta winging it for the next few weeks.
SSB Squats
5xbar
5x95
5x135
3x185
1x225
1x275
1x315
1x365
7x405
14x315
Notes: Local gym had an SSB, which was cool. Felt lighter than mine, so just calling it 45lbs. Hit this workout first thing in the morning off a quest bar, so pleased with it. Figure I am going to stick with 405 and see about setting rep PRs.
Deadlifts
5x175
5x245
5x315
1x405
10x495
10x405
Notes: Weird plate math due to screwy bumper plates. Used a texas power bar for this which, after using an axle for so long, felt whippy. Goal was double digits. Wanna get this to 20 sometime.
Scale is packed. No idea on weight.
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Deadlift
5x135
5x225
3x315
1x405
12x495
12x405
Notes: Workout in a commercial gym in Aurora CO. Elevation kills me, but this was a great effort. Things were moving awesome today. I think I need to sack up and drop the knee sleeves on deads, because they keep snagging the bar. My knees feel pretty sturdy right now.
This ties my best effort with 495 pre-op. That was a LONG time ago, but it gives me hope, considering I had to run a full ROM progression cycle to get there before and this time it was just something I hit in the gym. I’m gonna gun for 14 next time and see what happens.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x375
RESTPAUSE
5x405
2x405
1x405
1x405
5x315
Notes: Not quite the asskicker I wanted, but with the elevation I was just done. Left knee was being a little squirely on the reps of 405, so I didn’t push. This is the first time squatting with a barbell in like a year, so it was nice to see what I could manage. No shoulder pain; I can hold the bar lower on my back than I can with a buffalo bar, so it sorta works out.
how long before you try a competition
Cleared to compete again in Nov. I will compete at that point. Will have to see what is available in my new location.
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Dumbbell clean and press (clean once)
10x10lbs
5x25
5x50
6(right)/2(left)x105
3(left)/6(right)x105
3(left)x105
Superset w/
DB rows 105
8x10
Notes: First time pressing a DB in a LONG time, and also the first time pressing ANYTHING with leg drive since my surgery. Technique was all over the place on the first set, but it started to pick up pretty quick. Threw in an extra set with the left just to slightly even out the volume. This is just a regular DB rather than a circus bell, and I’ve got enough experience now to tell the difference. I actually think a regular DB is harder just because the ROM is so much longer.
DB shoulder press (no rest between sets)
5x10
5x15
5x20
5x25
5x30
5x35
5x40
5x45
8x50
8x45
8x40
8x35
8x30
8x25
8x20
8x15
8x10
Notes: So I only packed my 105s and my 50lb powerblocks, so this was the solution I came up with for a terrible assistance workout to get some volume. Start with 5s all the way up to the max weight, then go for max reps at that weight, then match those reps all the way down, rest pausing as needed. Basically pre-fatigue, pyramidding, dropsets and rest pause all thrown in, because I am really f**king stupid. This was pretty awesome, I might try to get some video next time. If I really wanted this to carry over, I’d do the pressing with the DBs in a neutral position to simulate the log. Maybe next time.
NG chins
5x10
superset in a circuit w/
DB curls 25lbs
5x10
Notes: No rest, just back and forth 1 then the other.
Band pull parts
1x50
General notes: Altitude still sucks but I seem to be getting better.
what state are you going to land in?
While I’m chasing my self-destructive addiction and looking for the next stupid obstacle to overcome, they’ll be healthy and well and pain free in their old age
careful with this
I am always in pain
several years ago doctor said no more squats,no more lifting
i still squat ,i still lift
when i do squats,or lift it will hurt for days
doctor says no pain meds until i cannot deal with the pain,sleep sucks
everything hurts
BUT i had alot of fun ,kinda worth it
I am heading up to Montana. Strongman isn’t too big, but there is a lot of powerlifting, so I might get back to that here and there.
And ya know, it’s interesting; on my dad’s side, all of his uncles died in their 40s and 50s from alcoholism. My dad is an alcoholic (he’s doing better these days, but my understanding is you’re never NOT an alcoholic), my grandfather died in his 70s from various cancers and was pretty physically broken before that, and my brother struggled with alcohol. I thought to myself that I was going to break the cycle of self destruction by being healthy and physically active, but I look at it now and realize that I’m falling into the exact same trap, just with a different method. Something about how the men in my family are wired; we’re all on a crash course to the end. It also becomes a self-fulfilling prophecy, because I saw how my grandfather went out and I see the direction my dad is heading and it makes me wonder; what’s the point of trying to save myself? It looks like no matter what I do, I’m doomed toward some sort of tragic future, so why not live it up in my youth? But maybe if I didn’t do that, it WOULDN’T happen?
I think I’m too far gone on this road right now to turn it around, but it’s something I can think about.
Track run
30:00
3.5 miles
Notes: Elevation is just crushing me. My father-in-law pointed out that I’m most likely dehydrated too. Considering I usually drink a gallon of water a day, and now I’m just down to whatever I scrounge up at home, and the altitude and heat, that’s a good conclusion. Legs feel like lead; it’s like I can’t get blood flowing through them. It’s been a long time since I hit my 30 minute run. I don’t want to lose the shape I’m in, so this is gonna keep going as long as I can.
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a friend of mine everytime his wife or doctors told him to stop the stupid s–t
he would reply
“I refuse to tip toe through life just to arrive safely at deaths door”
start a strongman club
When I retire, maybe. Right now, that’s time I would rather spend with my family. I’ve made too many clubs in my life already when I used to fight, and I spend too much time getting frustrated with the members.
It’s a great quote. I never understood the point of dying with a pretty, well preserved corpse. How awful it would be to arrive at the end of my life lying in my bed, dying of nothing, haha.
Just being self aware is half the battle to controlling an obsession. I have an obsessive personality as well; it’s tough when the demons in our head fuel our relentless pursuits.
The thing is, this is also what makes true elitists. I wouldn’t want it any other way. You’ve made a huge pendulum shift in activity from alcohol bloodlines to competitive lifting and strength training. That’s a good thing.
The same obsessive tendencies have fueled success for me in my career, family, and physique. Of course plenty of bumps in the road along the way, but we take these in stride due to our personalities.
Obviously you are doing well in the same. Keep it applied properly, control it when necessary (you’re a smart guy, you will do this) and enjoy the successes others will never get to experience!
Congrats on your recovery; I’ve really enjoyed reading your log, thanks for recording it.
“This just in, we’re all gonna die. I think this is a point in fact that a lot of people haven’t come to terms with yet. We are mortal, we are on a finite timeline and we’re all gonna die. In the end, there will be no survivors. This is something we must realize when it comes to our hobbies, when it comes to our passion, when it comes to our training. When we lift and we try to get better, we have to realize, that at the end of this, we’re gonna die. That will be it.”
I’ve watched that video so often that I’m pretty sure I’ve memorized the first minute or so already.
most people i know that died are dead ,gone but not totally forgotten
friend of mine died few years ago,he however left us that knew him with stories to tell,some of the things he did ,makes me believe that one day he will walk up and say
“How was that one”
he lives on in our memory
@IronOne Appreciate your thoughts dude. I’m with you that I would rather live this way than any other, and I can definitely see the good in living this way, but it really does require a great degree of self awareness. Being married helps, as my spouse will call me out on it at times and force me to take a step back, but she’s also there to support me when it working.
Glad you appreciated the log, and happy to have had you along the whole time. I’m really hoping this can be something positive for someone going through something similar.
@Benanything Means a lot that you took the time to watch the video so much. Sometimes I feel like I’m just talking to myself when I write/record these things, so it’s a big deal to hear that other folks re getting something out of it.
Conditioning
10 minutes EMOM
-5 burpees
-5 air squats
-Push ups
-20 mountain climbers
-20 jumping jacks
Notes: Took this straight from @Alpha 's video on conditioning. Wasn’t able to hit the burpee pull-ups with my current set-up, but kept everything else the same. True to what he said; this will smoke you. I did this after my cheat meal of the nachos at “On the Border”, so that made it even more awesome. Getting better with the elevation at least.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x365
5x405
15x315
Notes: Wasn’t feeling it today. Wanted 7 on the 405 but it took a bit out of me. Redeemed myself on the set of 315. 15 was the goal, and it was ugly, but I managed it. However, I also think that took a lot out of me for the rest of the workout.
Deadlifts
5x135
5x225
3x315
1x405
9x495
10x405
Notes: Nearly blacked out on these. After the 495 and 405 sets, I would end up falling 3 steps away from the bar before I “caught” myself. On the plus side, it seems that my “bad day” strength has really come up. The more I can bridge the gap on that, the better.
My next workout deadlift/squat workout will be my last before I get to my final location, so I’m planning on going balls out on it and being stupid. That always works.
DB floor press
10x10lbs
5x25
5x50
11x105
9x105
7x105
superset w/
NG chins
5x10
superset w/
DB kelso shrugs 50
5x10
Notes: Once again using what I have to work with. It was a little tricky getting the DBs into position by myself, but not terrible. These were all pause reps, because it was tricky to control the DBs. I honestly liked these; I might consider them for assistance work in the future.
Blast strap push ups
1x15
4x10
superset w/
Blast strap inverted rows
5x10
Notes: These were fun. Nice to be doing something different. Got a decent pump in the pecs.
Lateral raise dropset
20x25
10x20
10x15
10x10
General notes: Still really fatigued. Not eating/drinking enough. Training everyday too. Guess I really know how to go on vacation.