So fucking lucky dude. Those things are the shit and I wish I had one for myself. Going back and forth with anything and the airdyne make for a killer session. Ready to see what new form you take on now
Assault bike seated press?
2 Likes
Seated Cycling Barbell Curls or GTFO
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@mr.v3lv3t I have been lucking out recently. I am so afraid to move again though, haha.
@j4gga2 This particular model retails for $315. Still a steal, but not quite as extreme.
@oldbeancam Thanks man. Iām excited to break it out. Should be great for winter conditioning.
@kleinhound and @mattjp I am far too uncoordinated for any of that, haha.
GOD IS A BEAST ANCHOR WORKOUT 12 (FINAL WORKOUT)
AM WORKOUT
Axle bench press
5xAxle
5x66
5x136
5x186
3x246
3x281
3x316
3x281
3x316
2x351 (lifetime PR)
SSB squats
5xBar
5x155
3x205
1x245
5x5x320
GHR w/10lb plates
4x10
GB lat pulldown 110
5x10
1x15
Full ROM plate raise w/7.5kg bumper plate
1x31
Notes: That bench PR was unexpected. 281 felt like a million pounds. Really just discovering strength at this point. Incredibly happy, and think I mightāve had a 3rd in me.
Woke up at 192.4. This made the PR for bench even crazier.
9 Likes
Nice!
Arenāt we all? haha
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@mr.v3lv3t Appreciate the support as always.
SVR II WORKOUT 1
PM WORKOUT
Texas Deadlift Bar Deadlifts (touch and go)
5x135
5x255
1x345
5x385
5x435
14x485
17x385
Standing ab wheel
4x8
Light band pushdown
1x50
Band pull apart
1x50
Notes: Holy crap Iāve been missing this. It was the perfect combination of difficult and awful. Technique seemed decently solid too, minus the bar drifting away for a rep or 2. Hell on recover; the backoff set was difficult to psyche up for. Excited to follow this program through for a bit.
Hit the PM workout because I hit the road for a 7 hour drive tomorrow and a week out of town. Will still train where I can.
Woke up at 193.4 this morning. Wonāt have any decent weigh ins for a while.
5 Likes
Wow, your strict press! Very proud :)))))) You are good for 260 strict Iād say.
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That means a ton coming from you dude. Much appreciated!
1 Like
SVR II WORKOUT 2
AM WORKOUT
Barbell strict press
5xBar
5x95
5x135
5x155
5x175
9x200
15x155
Pull ups
5x10
Cable row dropset
5x10
DB bench press dropsets
10x85
10x80
10x75
7x65
7x55
6x45
KB swings 60
1x50
Notes: Traveling and slumming it in commercial gyms, so doing some different stuff for assistance work. REALLY wanted 10 on that press, but cramped up bad on rep 9. Still, a lifetime PR, Iām sure I can now officially press my bodyweight for 10 reps, which was a goal for a long time, and being able to do this on an AM workout is even crazier. That widowmaker set afterwards was even more brutal. I am really digging this program.
6 Likes
SVR II WORKOUT 3
PM WORKOUT
Squats
5xBar
5x95
5x135
3x185
1x225
5x280
5x320
11x380
15x280
Pull ups
5x10
Dumbbell press dropset
10x50
10x45
10x40
10x35
10x30
Notes: Left kneeās tendinitis has started to flare up again. My squat has been pretty laggy, but growth has been more sustainable compared to when Iām really pushing it. Bit of a balancing act.
3 Likes
SVR II WORKOUT 4
PM WORKOUT
Bench press
5xBar
5x95
5x135
5x185
5x235
5x270
10x300
16x235
Chins (various grips)
8x10
Cable row pyramid
Sets of 5 until I couldnāt, then back down sets of 5
DB lateral dropset
10x25lbs
10x20
10x15
10x10
11x5
Cable curl dropset
5x10 of whatever was on the stack moving down
KB swing 75
1x50
Notes: First time benching with a barbell since Oct 2015 and it just feels awful. Part of it is that I was using some sort of super whippy Rogue barbell with a rack and bench Iāve never used before. Itās amazing the difference equipment makes with benching. Was hoping for more than 10, but was hitting the j-hooks, grip was too wide, and just general stupidity factors in the way. Still a solid effort.
Doing something different with the cable rows; letting my shoulders and upper back roll forward on the eccentric, and then pulling them all the way back on the concentric. Combination row/Kelso shrug. Really has a good effect.
I always pick things up when Iām forced into these positions, and this is no exception. Swings have been an awesome lower body movement and I totally need to bring them back. Super easy to execute, loading is simple, and effect is big. Also liking all the dropset work to quickly get my assistance knocked out.
Been eating out 2 out of 3 meals a day for the past 4 days. Been rough on the GI system, and just not the way I like to live if I can avoid it.
5 Likes
Took me a week to get through your log, but glad I did man.
A lot of hard work and perseverance in this one. Glad you came back from your injury even better than ever!
I dig your training style and straight to the point attitude. You donāt make excuses for anything. Iām the same way, so I appreciate others that are the same way.
I got a couple of questions for you hopefully you can answer when you are free. No rush at all if you canāt answer.
- How do you train so intensely not eating many starchy carbs?
- Have you ever tracked calories? Have you always eaten high protein/high fat?
- What is your favorite split/template? I know youāll say the one that gets you results, but what style do you gravitate towards and why?
- If you could start your own lifting federation, what would be your 3 strength lifts for people to compete in?
- If you were stuck on a island with only a barbell, squat stand, and weights, what program/template/exercises would you use to get strong?
2 Likes
My bench is pretty narrow and stiff compared to anything Iāve used at a gym, when I first used it I thought I was going to tip over and destroy the wall of my apartment lol.
Is this a commercial gym where you are? Looks like a pretty decent place!
@mr.v3lv3t Crazy the differences you can find in equipment. Thatās the gym available to me where Iām at, yeah. Very nice crossfit type facilities. Even has a 10" Rogue log, which is an awful log, but still a log, haha.
@timetoball123 Really appreciate you joining in on the log, and happy you were able to get something out of it. Iām glad that it turned out well and not into a horror show, haha. Iāll be happy to answer your questions here and, if you donāt mind, I intend to use them for a blog post this week in a little more fleshed out format. Always appreciate an opportunity to answer questions.
1: Iāve never really found a need to eat a lot of carbs/starches for the sake of intensity. I will say that, from age 20-23 or so, I went through a phase of eating a LOT of food in hopes of creating significant hypertrophy, and in doing so primarily just got fatter, but I DID have a lot of energy in training. One day, I decided I was tired of being fat and make massive food QUALITY shift, which meant less fast food and more wholesome choices, and for the first 2 weeks or so noticed a sharp decline in performance, but after that it seemed to level off, and ever since Iāve been able to find ways to bring intensity to training regardless of what Iāve eaten.
Itās also been a gradual process of getting acclimated. It used to be that I could train no matter what I ate, except that, on deadlift day, I had to have my cheatmeal before the workout, or else I couldnāt get enough energy to pull big weights. Then it became that I needed to train after some sort of meal and in the afternoon, because I couldnāt generate enough energy in the morning. And then it became I just needed a meal in the morning before training. And now I can pretty much bring intensity whenever I want. Now, I will still hit BIGGER numbers when I am better nourished/rested, but my RPE doesnāt change.
I have a crackpot theory that relates to ethnic/genetic origin that goes into this. My wife is part korean and seems to metabolism carbs much better than I do, while Iām primarily Northern European/Scandinavian stock, and seem to be able to metabolism meat and fat better. Our appetites reflect it too. She can eat a bag of rice in one sitting, while a small bowl puts me over the edge. Meanwhile, I can eat a 2lb steak and still be hungry, while she can barely make it through 6oz before she is done.
2: Tracked calories once in my life just to see what I was eating. It was way too much of an ordeal, and in general my fear is that Iāll be obsessed with it. I tend to have obsessive/addictive tendencies, and I can use those powers for good, but they can easily consume me as well. Barring that brief stint in my early 20s, Iāve always preferred high fat/high protein.
3: I still like the traditional 5/3/1 set-up of a day for press, bench, squat and deadlift, with conditioning/events thrown in on off days/at the end of the workout. I like being able to pick 1 goal for the day and focus on it vs having to split my attention a bunch of different ways.
4: Car deadlift, axle strict press, and Anderson squat. I like movements that are pure brute strength and hard to use technique on. The car deadlift is pretty much just strap in and stand up, and whoever wants in the most wins. Strict pressing always sucks, but the axle also makes it start out a little in front of your body, so you have to be in a good way. Anderson squats off chains require you to really tap into some inner reserves to break the damn weight off the chains. Excellent example of overcoming. Also note that none of these movements have an eccentric load beforehand, which I think does a good job of putting everyone at an equal disadvantage.
5: For sustainability sake, Iād run something like 5/3/1. Could do floor press instead of bench, or push press or something like that. WIth that set-up you could also run an awesome 20 rep squat program. Really, thatās a lot of equipment, and the potential is pretty much limitless. Thatās VERY similar to how I started my home gym, except I also had a bench. Otherwise though, it was just a barbell and some weights. In fact, my āstandsā were just the bench uprights turned backwards. My very first workout was a westside barbell style ME good morning for a heavy triple, which topped out at 275lbs, because that was all the weight I owned, haha.
6 Likes
No doubt man. Where do I find your blog? Definitely donāt mind you using this!
I donāt think itās a crackpot theory at all. I think itās common sense haha. Iām Asian and I can eat a huge amount of carbs (as long as Iām doing some activity) but I canāt handle a high amounts of proteins and especially fats. They make me feel really sick and my insides all funny. I think genetics play a huge role even in the way one can eat.
Iām with you there. Iāve based my training off of Dan Johnās one lift a day and I think if someone is willing to put in work, any program will work. But it makes it much easier to train if your focus is just on one goal for that day instead of trying to āget through a workoutā. All my friends wonder howād I get strong (subjectively) so fast and I attribute it to just focusing on one lift each day (plus 1-2 assistance lol).
I feel this way too. I think itās the only equipment one needs. As Iām going through this iron game lifestyle Iām noticing there is 1 million ways people get strong. For every person that benches thereās a person that doesnāt but is just as if not stronger overall for example. I mix it up a bit right now but for Q1 of 2018 I was thinking of literally just using a barbell and my body-weight for a workout. See how far I can get.
Thanks for taking the time to answer all my questions man. I appreciate that. Look forward to seeing your blog!
1 Like
The name of the blog is āmythical strengthā. If you google it, it should come up. Theyāre not too keen on direct linking here, so I wonāt link the site directly.
Thanks for stopping by!
2 Likes
What?! Racial stereotyping? I am getting so triggered!
When I ingest coconut oil (solid form -tastes good; liquid form -not so much) , it is literally āgreasing the grooveā for meā¦too much info? :-0
Well, thanks for the wake up call!
Weights are moving well in here, nice work man.
@punnyguy I am pretty big into racial stereotyping because, as far as races go, I tend to think humans are awful.
@littlesleeper Is wake up call a pun based on your name? Haha. Appreciate the support. If I canāt get the bodyweight up, at least I can move the weight on the bar I suppose.
3 Likes
SVR II WORKOUT 5
PM WORKOUT
Axle dead stop deadlift
5x136
5x226
1x276
5x350
5x405
5x460
5x10x350
Dips
10x20
Axle row stripset
5x276 (cheat rows)
10x226
15x186
20x136
Reverse hyper 180
1x30
Notes: Back at home, and donāt know if the road beat me up or what, but I basically felt like I was going to puke after every set of deads. Before each set, Iād actually come up with a strategy for where to puke in the middle of the set should the need arise. Supersetted deads with dips. After that was done, I laid on my back for 20 minutes until I could finish the rest of the workout.
Woke up at 193.6 this morning. Pretty good showing for a week of eating out.
3 Likes