Notes: Things are a little wonky here. I did 5 rounds of CDB/Squat/Pull apart/Log, and in those 5 rounds I did 4 sets of 115 for CDB and 1 for 20. Then I put the log away and kept doing CDB/squat/pull apart for 2 more sets and w/120 on the bell, and then I went for 2 more rounds on the bell.
I feel like I FINALLY remember how to press the bell again. Biggest thing I was scrweing up was wasting too much energy on the clean. I was just picking up the DB and putting it on my shoulder, which is why my forearm was getting so jacked up. I focused on swinging it back before swinging it up and relying on momentum, which gave me more energy for the press. Also focused on leaning away from the bell to get a better balance for the press, and driving more with my shoulder than my legs.
Think Iām going to stick with the SSB for this day from now on. I think less time beating up my shoulders is going to carry over better to the CDB. Also used my belt on the CDB and squats for the first time this training cycle.
Notes: Itās amazing how much I hate this day. Deads were feeling pretty good today, and I honestly mighta had that 11th on the topset if I was willing to fight for it, but this close to the competition it doesnāt seem like a smart idea. Forearm is mostly on the mend but I can feel it protesting here and there. Compressed the training week since the Mrs is running another race on Saturday.
Lifting is 3 days a week. First day is 5/3/1 log viper and press away for PR sets with a FSL PR set and ROM progression squats. Assistance is axle rows, everything run as a giant set. For the first 2 cycles I was doing push press sets between the top and FSL for log, but now I am sticking with comp weight and focusing on speed.
Day 2 at present is BBB with FSL for log along with some manner of squats, circus dumbbell singles and pull aparts. This is run as a circuit. CDB is done first in the circuit now to focus on technique.
Day 3 is ROM progression deads and axle bench in the same style as day 1 log, minus the set between the topset and FSL.
This allows 1 to 2 days of events/conditioning. Focus is running kegs, since movement is my weakpoint and the rest of the show is static.
Immediately post comp I will go to 4 days a week with an emphasis on body weight assistance work to prep for Murph. After that, I am thinking about running the program in the āDeep Waterā book for a challenge.
(21) Stone of steel w/50lbs over bar for doubles
250lb power stair for triples
250+lb sandbag pick up and carry
250lb power stair for triples (yes, twice in the same circuit)
4.5 rounds accomplished
Notes: I was gassing hard on these, but it was also the smoothest Iāve been. Stone loads were solid, with arms on top and little fumbling to get over the bar, and sandbag didnāt bother my knee or tendinitis for the first time in a LONG time. Call it a win.
Woke up at 197.8
Just an interesting aside, but Iām getting the itch to box again. Historically, I tend to get this way as I get closer to competitions; I start wanting to do anything other than what I need to do to get better. If the bug doesnāt go away after the show is done, I might see about finding a sparring partner for a once a week outlet. I still have no desire to dedicate myself to the time and energy it takes to get good at fighting again, but be fun to throw gloves every once in a while.
Also looking at getting the Duffin transformer bar. Anyone out there in internet land have one/reviews?
Thanks, I just went over and downloaded this eBook. The program looks interesting. A heck of a lot more volume than I typically do, so at some point I might think of also giving it a tryā¦because I like copying your training so muchā¦
Just curious, what are your thoughts on Jon Anderson? I havenāt followed him much. I notice he is Keto lifter, or at least prescribes a basically carb-less diet in his program (and if I remember correctly you also stick to relatively lower carb diets). Iāve watched some of his instagram posts and was never really overly impressed (maybe I wasnāt listening closely enough because I was so distracted by his almost fake looking traps).
Anyway, your training is looking as strong as ever and I hope the rest of the meet prep continues in this direction for you!
@littlesleeper Iāve been a fan of Jon ever since I saw him in IFSA. Always been a sucker for the dudes that can manage to be insanely strong and jacked at the same time. I feel like itās what weāre all shooting for, haha. Reading up on his articles in Mark Bellās āPowerā magazine further sold me. His mindset just gels with mine. Never known him to be keto specifically, and Iāve never seen him mention the need to be in a state of ketosis or monitor ketones or anything. His focus on nutrition seems to just be to eat enough meat to recover and that there are a lot of benefits to fats, and itās one of those, if youāre eating a lot of meat and a lot of fats, you canāt be eating a lot of carbs.
Iāll say I never watched the Instagram videos. I pretty much avoid Instagram whenever possible. I found out about the e-book deal from his facebook page.
Appreciate the support dude, and if you give the program a try, Iām curious to hear your experience with it. Iām going to have to get creative if I run it, and work the assistance work in between the main work.
Notes: This was a great training day. Just firing on all cylinders. On the set of 225, those were all viper and press away; no push presses. Technically fewer total reps than Iāve been doing, but the most reps Iāve done with that weight for viper and press away. The squat reps dropped, but this is where depth is getting low, and itās the strongest Iāve felt in a long time from that position. Very last set of rows I felt it pull on my elbow and after that my bicep tendon was a little tender. Feeling better now. Iām a little worried about that bicep with the no strap axle deadlifts in my competition, but with it being an 18" pick, I think Iāll be ok. Those back off squats keep getting easier. Iām honestly capping them early because I need to be able to physically walk out of the gym and get ready for work after my workout is done.
Woke up at 198.4. Took in a lot of sodium yesterday.
Definitely! This has been a big reason for me becoming a fan of Stan Efferding. Iāll definitely be paying a bit more attention to Jon as he seems to be a knowledgeable guy.
I may have jumped the gun throwing the āKā word out there, but your description makes sense. Lots of meat and lots of fats = lots of calories, thus reduced/eliminated carbs.
Iāll definitely let you know if I start the program, but it will likely be awhile. I am currently starting a 12 week prep for my first powerlifting competition, well first lifting competition of any sort. So this will stay in the back pocket until after my competition when Iāll be looking to change gears.
Best of luck with the powerlifting meet dude! As much as I chide powerlifting for itās politics and weirdness, itāll always be my first love. Local meets tend to be a great group of people as well.
I appreciate the kind words. When my first thought of competing came to mind, Strongman is what I was most interested in. Unfortunately, locally, there is next to no competitions. The random competitions that do pop up are just charity events with an open weight class. No qualifying; just a handful of local giants lifting heavy stuff, bending horsehoes, etc. for entertainment at a larger event (Canada Day, Ribfest, etc).
Working out at home definitely limits my interaction with other lifters, so I am expecting this to be a good opportunity to meet some like-minded people who are stronger and work harder than me!
Yes, I have a transformer bar. The only issue is the price, if you just want a safety squat bar then I would recommend either the Rogue or EliteFTS ones. If you are interested in the transformer bar because it allows you to adjust the bar angle then obviously there is no substitute. I canāt say a single bad thing about the bar, it is what it is and does exactly what it is supposed to do.
Right now Iām 6 weeks out from a meet, the only position Iām using it in is the āback squatā setting, it feels nothing like a regular SSB squat aside from the pad and handles.
