Silver and Steel

[T3hPwnisher]

@TrainForPain

I can’t sleep more than 4 hours a night and that’s been going on for a couple weeks with the exception of last Saturday. I don’t know what my deal is, but hopefully it sorts itself soon.

I am the exact same these days. How weird. Are you tired? That’s what’s confusing me: I’m not sleepy at all, and I’ve cut caffeine way down. It’s like I just don’t need sleep anymore.

[Voxel]

@dagill2

I really like the idea (at a home or empty gym) of doing main lifts as normal, then trying all your assistance and sometimes supplemental work in one big giant set.

http://198.62.109.104:8080/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/power_building_4_days_workout

[dagill2]

That looks similar, yeah. Mine started as a version of Wendlers Krypteia then morphed a bit based on a slight misreading of pwns workouts at the time.

Something like:
Deadlift: main sets

Giant set:
SLDL
Chest supported rows
Back extensions
RKC plank

Or:

Squat main sets

Paused Squats 5 x 5

Giant set:
Hip belt squat
Jump squat
Back extensions
RKC plank

[TrainForPain]

@T3hPwnisher

Are you tired?

Most the time, no. I’ve always been a little weird where maybe one day a week or so I just wouldn’t sleep, but this has been a pretty long run. I have a cup of coffee in the morning, but that’s it on caffeine. I’m trying to do all the sleep hygiene stuff (no screens, no alcohol, cold room), but I’m just not sleeping. I fall asleep fine, I just wake up after 3 or 4 hours and I’m up. Which side of sleep is your insomnia on?

Have you ever read Stephen King’s “Insomnia”? Maybe we’re about to get superpowers.

[T3hPwnisher]

@TrainForPain

Which side of sleep is your insomnia on?

I wake up every 2-3 hours like clockwork, and after the second time I’m pretty much awake. I was hanging out in bed for a while, but eventually have given up and stared waking up and starting my day at 0400. Been a good opportunity to get in some stretching and bodyweight work. I’m just trying not to wake up the house.

Never read it, but I DID watch “The Machinist”, so now I’m worried, haha.

[FlatsFarmer]

You mentioned the supernatural, so maybe you’re a “believer.” Some people are skeptical, but you may be experiencing the effects of “training on the nerve” or the beginning of “CNS Fatigue.” After a few weeks of Westside style training my sleep and then appetite get all out of whack.

[zeptrey]

I’ve had trouble sleeping like that for as long as I can remember, but it has been worse the last couple of years. There is probably something to the CNS fatigue and stress in general. The only thing that seems to help me, and I’ve had the sleep studies and all that done (no apnea) is Z12 or this stuff the doc prescribes me called Silenor. From what I’ve read it basically does the same thing as Z12… I still wake up but am able to go back to sleep at least now where as before I may as well get up and read or do something.

[TrainForPain]

@T3hPwnisher

Never read it, but I DID watch “The Machinist”, so now I’m worried, haha.

I never saw that one, but I did see the kind of shape Bale was in (if I’m thinking of the right movie), so now we are both concerned!

@FlatsFarmer

You mentioned the supernatural, so maybe you’re a “believer.”

Eh… I’d rather just believe I’m a couple weeks away from superpowers.

@FlatsFarmer

Some people are skeptical, but you may be experiencing the effects of “training on the nerve” or the beginning of “CNS Fatigue.”

@zeptrey

There is probably something to the CNS fatigue and stress in general.

You gents may be onto something. I was doing more ME type stuff than I’m used to, so maybe that has something to do with it. Who knows? I’m not really a good sleeper normally anyway; it’s just more pronounced lately.

Thanks for the Z-12 tip - I will give it a try and see. Today is the first day I really feel like poopy from the lack of sleep.

[ChongLordUno]

This just screams Tactical Barbell.

[Frank_C]

Just looked up the ACPT and I like it. That could be a good annual test for conditioning and performance. The only thing that would be a pain to do is the sprint/drag/carry due to my lack of 25 yards of level surface and a sled.

[TrainForPain]

I’m beyond impressed with it. No matter your natural build, you’ll have a weak link; unlike traditional fitness tests in which the lowest bodyweight wins (as if I get to scale the weight of your kit to your size).

I also like that it is gender- and age-neutral. This perfectly aligns with removing demographic barriers from job opportunities. Either you can or you can’t - outstanding decision.

Finally, everyone takes the same test, but expectations are different depending on your role. A truck driver should not have to score like a rifle; this leaves command a lot of room to set the tone for their own unit and needs.

I think when folks train for this test, they’ll actually have the ability to train for their jobs. In the old world, it was one or the other.

[TX_iron]

@TrainForPain

• Lift 3-5 days a week, with at least 3 of those being “hard” days. So I don’t earn an arms day unless I’ve done 3 main days, basically.
• Minimum of 3 conditioning sessions per week. At least two of them have to be longer, steady-state type sessions.

Whenever you’re ready and since you’re already considering WS4SB, check out the “Washed Up Meathead” template in version 3. It pretty much hits this in the head

[TrainForPain]

And washed-up describes me pretty well… thanks!

Guys! And gals (who am I kidding)! I slept 6 hours last night. Maybe we’re headed back on the right track. Or maybe I’m currently jinxing myself. Either way.

Chest & Shoulders

1. DB Bench
   25/15
   45/12
   65/8
   80/6
   90/8
   90/8 + 70/8
   Whew - not strong today

2. Decline Bench
   45/10
   135/8
   185/8
   205/8

3. Machine Flye
   40/8
   80/10 + 6 + 4

4. Dips
   BW/10 x 3
   Superset with:

5. Bent DB Rear Raises
   20/20 x 3

6. DB Side Raise Partials
   35/20 x 3
   Superset with:

7. DB Incline Raise
   12/8
   10/10

Wow, I was weak today! Oh well; I haven’t exactly been doing this kind of thing. We’ll get back right. Nothing hurt or felt off, so all is ok.

If you haven’t seen Meadows’ YouTube page - check it out: he’s got a pretty slick (UX-wise) series on building your own workouts following his stuff; it’s like the old Choose Your Own Adventure books.

[TrainForPain]

Netflix incline treadmill today. Cursed is a pretty entertaining show!

[alex_uk]

This forum needs some form of down vote button! Now I know how abandoned spouses feel! You crawl off back to your bodybuilding…

I confess that I only made it about 6 weeks in meadows style programming, but really have no problems sticking to Brian’s programming, it’s just the way your built sometimes. Although I understand the covid situation making this significantly harder as well, the giant set stuff works fine for me due to having a home set up, but in a gym, in this current environment I’d probably be the same.

Good luck on the next program!

[ChongLordUno]

What program you on now @TrainForPain?

I’m doing 531 but the Meadows work is calling me hard.

Tempted to jump on your wagon and get the gamma vibe going again

Talk to me mate

[TrainForPain]

@alex_uk

Now I know how abandoned spouses feel!

How could one just abandon their spouse??? By which I mean, what are the methods one would employ and could anyone do it? (I stole that joke, to be fair).

@alex_uk

I confess that I only made it about 6 weeks in meadows style programming, but really have no problems sticking to Brian’s programming, it’s just the way your built sometimes.

For sure. I’m not man enough for Brian’s stuff, maybe, so when the going got tough logistically, I was happy to do something else. Different strokes and all that.

@alex_uk

Good luck on the next program!

Thanks!

@ChongLordUno

What program you on now

Right now I’m doing High Evolutionary because it’s a standard bodybuilding split, which makes doing random ACFT events (push-ups, ankles to the bar, etc.) no biggie whenever I feel like it and because it’s only 6 weeks long.

I’m up for whatever, though! I like joining folks along on their programs, for sure, but I just can’t quit you, MountainDog.

Today, I did some back:

1. Single-arm HS Row
   Was supposed to be Meadows Row, but that area was packed; next week I’m going to try doing these on these Rogue machine handles that are attached to the squat rigs - seems cool in my head.
   -/12 x 2
   1pps/10
   1pps+25/6
   2pps/12
   2pps+25/8

2. Pulls-ups
   BW/8 x 3

3. Cable Straight-arm Pulldown
   Instead of DB Pullover
   50/5
   50/10 x 2

4. MAG Supinated Pulldown
   70/6
   100/10
   115/10

5. C/S Row
   1p/6
   1p+25/6
   2p/12
   3p/8 + 2p/6

6. Back Extension
   BW/10
   40# KB/10 x 2

7. Hanging Leg Raises
   BW/10 x 4

[dagill2]

@TrainForPain

How could one just abandon their spouse??? By which I mean, what are the methods one would employ and could anyone do it?

I’ve been told there’s 50 ways to leave your lover.

[flappinit]

I just looked at the WS4SB 3 Washed Up Meathead template and the second version of it gives an option for a “vanity day” after a ME upper, ME lower and Repetition upper. Looks very up your alley, will second @TX_iron’s recommendation

[ChongLordUno]

@TrainForPain

Right now I’m doing High Evolutionary because it’s a standard bodybuilding split, which makes doing random ACFT events (push-ups, ankles to the bar, etc.) no biggie whenever I feel like it and because it’s only 6 weeks long.

Ahem creeping death 2 cough cough