I’m trying to find the limit of some of your advice. I now have a little setup at work where I’ll be doing 500-1000+ reps of upper back work every day (band pull aparts, facepulls, etc.) I’ll report back in a month or two and let you know how it goes.
Haha, that’s awesome dude. Definitely curious to see how that goes for you.
Track Run
Distance: 1.5 miles
Time: 11:00
Notes: Ran at night, so pacing myself was tricky. I could read my watch for the first two laps (1:30 and 3:04), but after that I was just going by feel. I coulda matched my best track time with a little more awareness, but this was still pretty decent.
Deadlifts
5x135
5x225
3x315
1x405
2x495
1xpulling my head out of my ass
9x495
14x405, then rest pause for 1 more rep
Notes: Head wasn’t in the right place the entire warm-up. My lungs were still achy from running in the night air and I was hacking phlem between sets. I pulled the set of 2x495 and told myself I had been working too hard and I just needed to rest. Then I got pissed off, said I wasn’t gonna go out like that, and hit the 9x495. Set a goal for 15 reps of 405 as my backoff after that and decided I was going to get any way I could. I think I’m going to do a legit deload week next week, as I haven’t chilled on the deads in a while, and I’m most likely running in the red.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x375
DROPSET
3x405
6x315
12x225
24x135
Notes: Just feeling beat, every rep of 405 was a bargain with myself. I kept promising myself just 1 more rep. Played it by ear from there.
Left knee is sore to the touch, but I think I just slammed it with the barbell on deads. I’ll monitor it for now.
While I got some downtime, figure I can sort out how my training is going to proceed once I get established at my new location.
I’m going to stick with the 4 days of lifting approach for now, as it’s working
Bench is going to stick with 5/3/1, as again, that’s working. I think I’m gonna stick with the axle on this, since it’s keeping my elbows healthy and gives me more practice with the axle. I’m going to try my absolute hardest to be smart and NOT do overhead pressing for assistance on this day, because everytime I press twice a week, my shoulders start hurting. Just bench, bench assistance, shoulder raises, back work, and biceps.
For overhead press, I’ve got an idea I’m planning on trying. I think I’m going go stick with 5/3/1 and strict presses for the start of the day. For assistance work, I’m going to implement my 3 week rotation I was originally doing, cleaning either an axle, log or sandbag/keg/circus DB and working up to 2 max set reps. 1 week I’ll clean each rep and stay in the 6-12 range. 1 week I will clean once and press away in the 8-12 range. 1 week, I will clean once and press heavy in the 4-6 range. THEN, to make up for some volume, I’m thinking about bringing back the rest pause dips with a rep goal (100-200). I think this will give me a chance to keep up my strict pressing strength (which I just finally got back to an acceptable level) while still redeveloping my leg drive and cleaning ability. Rest of the day will be back, biceps and triceps.
Squats I just don’t really care about right now. Still just building the strength back in the leg. Gonna stick with what I was doing before; cycle between 3 weights with a topset and a dropset on the SSB. It’s almost 5/3/1, but less math. Figure I’ll keep the car deadlift simulator as assistance until I have a show coming up, and then I might swap it out with loading. Maybe alternate each week.
Deads are gonna stick with axle mat pulls. However, I need to start hitting touch and go for the topset and deadstop for the backoff set. I was doing it backwards. Still chase it with a stupid squat workout.
I’m going to keep the 30 minute and 1.5 mile run until my schedule can’t support it, and then maybe bump it down to once a week alternating between the two.
Still going to have a carry/medley/prowler day. It brings up my weakpoints. I also need to bring the yoke back. I’m healed.
I’m keeping my eyes opened for shows nearby. I think there is just a summer lull right now.
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I really like your path going forward & the set-up you have, interested to see it in application. Kinda seems like a going back-to-the-basics set-up. I feel you on the ohps. once My shoulders feel great and I incorporate more frequent pressing and then they just crash, a specific horizontal & vertical days just feel so much more sustainable. Glad the move went well, I bet it’s beautiful up there.
Thanks dude. I meant to mention that I’m also planning on cycling my training maxes back when I return to account for my downtime. It’s been great not sweating having the highest training max; finally seem to be moving along well.
Appreciate having you follow along. I’m expecting good things from it. The move is actually still in progress; I took about 10 days off to visit my in-laws in CO, which is why I’ve been complaining about elevation, haha.
DB clean and press (clean once)
5x10
5x25
5x50
9x105(right)/6x105(left)
8x105(right)/6x105(left)
Notes: Significantly improved performance from last time. Just had to get better at it. Was really firing on all cylinders on the second set.
DB press (no rest between sets)
5x10
5x15
5x20
5x25
5x30
5x35
5x40
5x45
9x50
9x45
9x40
9x35
9x30
9x25
9x20
9x15
9x10
Notes:Just wanted a quick workout today, so I brought this back. I honestly REALLY dig this approach. It might make regular appearances.
DB rows 105
1x25
Notes: Just something quick again. Strict form, blew up the lats pretty decent. Might try to get in a quick arms workout tomorrow while I pack to get back on the row.
and i was thinking you were a really slow driver
been a rough 2 weeks at work just got off work read your blog
had trouble trying to figure out what you were trying to say
think i figured out where my confusion was,could be wrong
i assume a person training to get some where would be increasing load,volume as time goes on
you assume they do not?
Increasing the load is A way to increase volume, but its a minimal increase, and not enough in my experience for sufficient weight gain. If you go from squatting 700lbs for a single to 705 for single, that’s only a 5lb increase in total volume. If you go from 700 for a single to 600 for a double, thats an extra 500lbs of volume.
So basically, more reps, more sets, more exercises, more frequency, more conditioning, etc. Something along those lines to jack up the volume. Always strive to up the load when possible, but don’t make that the only thing you do while upping the cals. Save that for weight loss.
load comma volume
i find some people consider load,volume the same thing,but i have always considered them separate like your example
but still kinda confused as to where you were going with your blog post
Is there anything else I could clarify?
The issue could be that I am correcting a behavior that you have never engaged in. If you always have been matching nutrition to meet training this would be a redundant read. However, I obesrve many trainees going about it backwards; attempting to force anabolism purely through diet and weight loss through increased activity.
request your Patience
most of my life i have always been able to train and improve,lifting,fighting,running,bicycle riding as examples
if i wanted to get bigger i got bigger
if i wanted to get leaner i got there
stronger,faster,better always
at this stage of my life i feel like a drowning man, getting weaker, slower,
doctors say what do you expect you are getting old
so i am trying to make sure i completly understand what i am doing trying to stave off getting weak
thank you for your time
If you don’t mind me asking Sam, how old are you?
I am afraid I dont have any experience being your age. I can’t speak directly to that, but fundamentally my post was about the balance of training and recovery. Jim Wendler does a great job adressing this with an older population (his “grey pubes” work).
I love every opportunity that allows me to use it, haha.
Nice. Nothing like a good training max lol.
For sure, always good stuff in here. That elevation is killer. I didn’t grasp it as I’ve always been a sea-level sort of fellow, but last year in the mountains was a wake -up call. It’s a kick in the nethers since you still can go full tilt, but recovery takes twice as long.
If you’re moving to high elevation, you should compete at sea-level comps and just smoke the competition in all of the conditioning-focused events haha.
Yeah, I’ll be higher than I was (since I was literally at sea level), but it looks like I’ll be hosed since I’ll most likely travel BACK to CO for comps. I’m not too smart, haha.
Finally got my gym set up in my new location. It’s pretty much 100%, just creative layouts and storage. No pieces sacrificed. When I have things a little cleaner I’ll get some photos.
(7) Axle mat pulls
5x123
5x156
5x246
3x336
1x426
1x516
9x566 (tng w/rest pause)
12x426(deadstop)
Notes: This was a good welcome back. Touch and go heavy with the axle is brutal. Whereas a deadlift bar flexes enough that the ROM gets cut on touch and go, the axle forces you to get low for every single rep, so the eccentric is insane. I’m still not quite 100% with holding my breath, but it’s coming back. The deadstop were refreshing my comparison.
GHR sit-ups
4x10
Notes: Need to start adding weight back to these.
Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
Notes: On the set of 370 I felt something twinge around the surgical site on my left knee, and I felt the same thing on the set of 410, so I shut it down. I’ve been beating my body up a lot through this move, and yesterday I spent 5 hours setting up the gym, which included moving 1,400lbs of weight plates (no, that is not hyperbole) 3 separate times, so I think the knee is just cranky. Playing it smart for once. This is my easing back into it week anyway, so I can give myself a bye.
No idea where the scale is. I’m looking shredded these days from the lack of consistent meals, so that’s cool I guess.
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Axle strict press
5xAxle
5x83
5x116
5x123
5x133
5x156
9x176
10x133 (cleaned from floor)
Axle clean and press (clean once)
2x3x206
Notes: Hit my first legit continental clean on the final set of 206. What a rush. Had to learn to quit doubting myself and just quickly transition from the first pull to the second. Basically have to start ramping up for the second pull before the first one even lands. Also walked forward into the clean. Couldn’t get my thumbs into a false grip; had to full grip the push presses. Didn’t feel great, but possible. The knee is a little achy, but it’s opposite the surgical side.
Dips (upright)
100 total
Notes: Did 2 series of rest pausing until 50 to get to 100 total.
Axle curls
1x100
Back work (performed between sets of everything else)
DB rows 105
5x10
Band pull aparts
5x20
NG chins (various grips)
5x20
General notes: Totally smoked from this workout. Took a little over an hour, but I think I can bring that down now that I know what the hell I’m doing. Worse comes to worse, I’ll clip the dips and just hit them as a separate workout later in the day.
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SSB Squats
5xBar+chains
5x115+chains
5x155+chais
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x365+chains
10x295+chains
Notes: Added an extra set of chains. I’m out of practice with the SSB. Crept way up my neck and was awkward. Will just take a few more practice sessions to get back, but the extra chains help with the ego.
Reverse hyper 270
4x8
supetset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
5x8plates
Notes: This was a solid effort. First rep felt like it was all I had, but dug deep and found 4 more. I’m thinking of alternating a heavy and a light workout on these to keep up progression.
General notes: Still no scale, but I’m not worried. I am looking at a possible competition in early December. I’m seeing if I can work my schedule to fit it. If it’s a definite, I’ll post more details and alter my training to prep.