Pleased for you mate, nothing like that feeling of getting home after a long work trip and just sitting with the family.
1 Like
Home again! These have been exhausting. I’m home all next week, though.
Had my physical yesterday. I ran in and did my blood draws on the way to the airport Monday, and then came off a redeye straight to the physical Friday - I feel like that makes all numbers pretty valid!
I’ve been doing checkups every 6 months for the last several years after a couple things didn’t look exactly right. I haven’t had any indicators of any cardiac issues in 3 years, but I still like to keep a lookout.
So for the last ~5-6 weeks I’ve had some soreness deep in my left pec. I was relatively confident, logically based on the symptoms (hurt on inspiration/ stretch, very local, didn’t change with exertion, I could replicate, etc.), it wasn’t any kind of angina… but I’d be lying if I said it wasn’t messing with my head a fair deal. Yesterday we determined it was, in fact, a sprained rib. That also makes sense coupled with the discrepancy in pressing strength I’d been experiencing. That was a huge mental relief.
For the carnivore fans amongst us, my lipid panel was the exact same as when I was doing carnivore last check. Sample size of one, and short “interventions” prior to both draws, but still some data.
Everything else was unremarkable, which is right where we want to be. If all my markers are stable enough to look basically the exact same whether I’m traveling a ton or in total control of my life, I feel pretty comfortable with that.
Onto training: no secret I’ve been super bored there. After reading in the ADD thread and @barley1 talking about CT’s Pendulum programs, I checked out his articles. I liked what he read, took advantage of a webinar coupon, and just jumped into his “Pendulum Shredded” program - it looks super fun and exactly what my goofy brain needs! Today was day one and I really enjoyed - probably mostly because I wasn’t worried I’d have a heart attack if my heart rate got over 120.
-
Bench Press
45/15
95/10
135/8
185/10 x 3
185/5
Thought I was getting back in slowly, but really that’s just what I can do right now. -
Seated DB Press
55/8 x 4 -
Smith Close-Grip Bench
135/10
165/8 x 3 -
Machine Flye
5s negatives
3 x 8 -
DB Lateral
3s hold at top
15/8 x 3 -
Cable Crossover
3s flex
3 x 8 -
20 minutes elliptical
-
Hanging Leg Raises
4 x 10
11 Likes
Being home for a week, reassurance on the health front, and a new Thibs program–sounds like the good life.
I’m interested to see how your Pendulum Training experiment goes. I tried one of the free programs a few years ago. I liked constantly switching focus and using avariety of training methods. I’d never seen or done anything like it. Certainly never boring. For about fifteen weeks, my motivation was always high, and I made steady strength progress.
Maybe you’ll find the same.
If you don’t mind my asking, you’ve best responded to volume training/powerbuilding-style lifting?
1 Like
Great that you’ve got a moment of peace to enjoy here.
That’s outstanding news on so many fronts. So happy you can have a sense of relief there and some validation for your approach. It’s always nice to KNOW that the plan is working, vs having to hope that it is, haha.
1 Like
Exactly what I’m looking for! At this stage, it’s really more about staying amused than anything I think.
I will say, I’ve been wrestling with my son when I’m home (he’s about to try out for the school team, which is a huge step for him), and I’ve been pleasantly surprised I can still somewhat move!
Of course I don’t mind you asking! That’s what we do here.
As always, I guess it depends on what we mean by “respond to.” When I was trying to be more of an athlete, I did much better with a more abbreviated training style. We typically did an upper lower, and spend a lot more time on plyometrics and running stairs. That did wonders for me for speed.
I think the volume/ power building style of training for hypertrophy is just what “clicked” for me from an early age… so it’s what I’ve given the most time to really learn and make my own. Maybe I would respond to other training styles even better, but I haven’t given myself as much real-life practice with them.
For rapid gains/ growth, I actually did really well with DC training. There came a point where I just didn’t want to do that anymore - it’s super heavy, it doesn’t “travel” well, and there’s an anxiety associated with getting everything right so you can perform in the gym. If you’re not building your lifestyle appropriately around those programs, you have to be mature enough to temper your expectations/ response to the feedback you’re getting in the gym, and I didn’t want to do that.
I have also done pretty well with conjugate style training. I don’t know if the speed days actually do much for me on their own, but it’s a relatively non-stressful way to get in some weekly volume.
I do think it all “works,” depending on what fits your psyche and your goals. Like the Meadows programs aren’t a great fit when I’m also trying to do a ton of conditioning (although I try it sometimes) because my legs are always so sore and my nervous system fried. Backing off on the intensity and getting some volume in, though, always seems to work regardless of what else is going on.
Thanks man!
And thanks again! I know you know, but that stuff weighs on your mind even when you don’t think you’re thinking about it (for me anyway). Then every day I’m kind of doing the “is this getting me where I need to go” thing. Like you said, it’s just a huge burden off to know that, yep, it’s going the right direction. I’ve said before I hate thinking about my training; I just want to pick a path and execute… so it’s so much more comfortable to feel better about the path and to see which variables don’t really matter so we don’t have to worry about those.
2 Likes
Well…the reasonable ones among us. You’ve seen those discussions.
This was what I remebered.
Did you ever do any of the percentage-based volume stuff, like the programs that specify, say, 3 sets of 8 at 65%, then 4 sets of 6 at 72%, the next week? Seems Poliquiny–he might’ve called it periodized powerbuilding. It seemed to be a popular method a while back, but I don’t see much of it anymore.
Any thoughts on the value of such an approach for size/strength?
I dislike AMRAP stuff for that reason. There are those sets you kill yourself on, stumbling around afterwards for a while, seeing stars, trying to find some air, ending up in a pile on the floor. Knowing I somehow had to top that the next workout killed my enthusiasm to get back in the gym.
I’m with you on everything working, just some of it ends up a better fit.
2 Likes
Yes, but I hate them. I don’t like doing the strict percentage decision-making. I’m way more into the Dan John just use 25s and 45s idea. I don’t do exactly that, but the idea feels better.
Everyone swears by 5/3/1, so it clearly works. It’s forcing you to continually progress with reasonable volume, so it’s got to be effective. I think it’s probably really awesome either for people that run themselves into the ground too much (so probably me) or for folks that get a little intimidated to add weight. It takes your brain out of it, which has to be good.
Thanks—I’m considering taking another run at Jacked Athlete 31…with a few changes. In place of heavy, near-max lifting, I contemplated using percentages one day per block, but couldn’t think of any programs to use as a model. This is clearly because I’m slipping a bit and forgot about 5/3/1, which I’ve even run a few times.
I’ll also look at Dan John’s 25/45 idea. I’ve seen a few of his videos floating around on YouTube—he seems very sensible.
Hope you keep finding Pendulum Training to your liking.
1 Like
Can’t wait to see how it goes for you!
So far (2 days in) I’m liking the Pendulum program - I always enjoy knowing I won’t see a workout again for at least awhile once I put it in my rear view.
Today was a pull day:
-
Pendlay Row
These are freaking tough! I don’t know if I’ve ever really done them.
45/10
95/8
135/6
185/8 x 3
185/5 -
Lat Pulldown
I used my cool handles
4 x 10 -
Rope Upright Row
4 x 8 -
Machine Rear Delt
3s hold at peak
3 x 10 -
Straight-Arm PD
5s negative
3 x 8ish -
DB Shrugs
3s hold at top
100/8 x 3 -
20 minutes elliptical
-
Machine Crunch
4 x 8
10 Likes
Older post referece, but I just finished the ‘mr mcmahon’ series on netflix. Not sure it’s recommended for younger viewers - but certainly an interesting viewing.
1 Like
Nice! I’ve been gone so much and she’s been in volleyball, we’ve only been watching the PPVs so we’re super confused by who is friends with who right now.
2 Likes
Had to switch things up for timing and all that, so today was arms. Relatedly and more importantly, my daughter made the first team in the competitive volleyball club! Super proud of her. I doubt she’ll play much, and she understands that, but this is a significant accomplishment for where she was at a year ago.
Anyway, gun show today. I’ll have to do legs tomorrow (gross).
-
Chins
4 x 8 -
Smith Close-Grip
165/8 x 3
165/10 -
BB Curls
65/8 x 4 -
DB Skullcrusher
5s negative
30/8 x 3 -
Rope Hammer Curl
3s flex
3 x 8 -
Rope Pressdown
3 x 10 -
Elliptical x 20 min
-
BOSU Crunch
4 sets
9 Likes
That’s outstanding news! So happy for you and your family there.
1 Like
Thanks man! A couple seasons ago, she got cut (at the league a step lower) and had to play on the rec team. It lit a fire under her and we talked about you can complain about favorites or this or that, or you can be so good there’s not a question. She has absolutely been putting in the work the last 6 months and it’s really, really satisfying to see it pay off this way - just reinforces the lesson for her.
8 Likes
Legs this morning. I ate pizza with the kids last night and watched a movie and felt absolutely crappy this morning. Lesson likely not learned, but received.
-
SSB Squats
45/10
135/6
185/4
225/8 x 4 -
RDL
135/6
185/8 x 4 -
DB Split Squat
25/10
30/10
35/10
40/10 -
Hack Squat
5s eccentric
1pps/8 x 3 -
Seated Leg Curl
3s peak
3 x 8 -
Leg Extension
3s peak
3 x 10 -
20 min. bike
8 Likes
We call those “Lessons observed” here at my line of work, haha. Much like we have problem admirers vs problem solvers. But if nothing else you can learn how to brace for impact. How funny though: when we were young, we’d think of these things as “fueling up for a big workout!”
2 Likes
Ha! I love it.
And you’re exactly right. That even went through my head this morning - that this is exactly what I used to think led to a heavy day. Now I was all sweating and breathing hard and just wanted to get through it.
1 Like
Or just a Tuesday. LOL
1 Like
I was totally wrong on travel slowing down, but oh well. Got home, slept on the couch a couple hours, saw my kids and got a session in this morning. This week is all high-rep supersets, and it’s decently rough.
- Superset:
- DB Walking Lunges
25s/12 per leg x 12 - Supinated MAG Pulldown
- 4 x 12
- Superset:
- RDL
135/12 x 4 - DB Seated Press
40/12 x 4
- Superset:
- Hack Squat
1pps/12 x 3 - BB Curl
45/12 x 3
- Bike x 25 minutes
6 Likes
Picked up a little cold, but it’s a man-cold so it’s way worse than anything you ladies could possibly understand.
Trick or treating was fun, but I think we’re on our last year. My daughter was super annoyed I went with (I even stayed a block behind!) and just wanted to walk around with her friends.
Today was another tough one. I’ll blame the congestion, but really these supersets are just killing me.
-
BOSU Crunches
4 sets -
Superset:
- SSB Squat
185/12 x 4 - DB Bench
80/12 x 4
- Superset:
- Belt Squat
1pps/12 x 4 - DB Incline
65/12 x 4
- Superset:
- Seated Row
3 x 12 - Air Squat
3 x whatever
11 Likes