Silver and Steel

Training Logs
1585

Sorry, yards :joy:

2 Likes
1586

I’m avoiding the shiny while I knock out this Jeff Nippard thing, then I’m going full fanboy into Meadows’ power building.

2 Likes
1587

Y’all say shiny and I say overly complex.

2 Likes
1588

Not mutually exclusive

1 Like
1589
  • Incline treadmill x 10 minutes

  1. Deadlift
    135/3
    225/3
    315/3
    365/4 x 3

  2. Bench
    45/8
    135/6
    185/3
    235/3
    185/10
    195/10

  3. Pull-ups
    BW/5 x 4
    Elbow still hurts so took these easy

  4. Smith Calf Raise
    135/10
    185/10 x 2

  5. Abductor Machine
    60/20
    60/15 x 2

4 Likes
1590

Rough day today!

  • 5 minutes assault bike

  1. Squat
    45/8
    135/5
    225/3
    315/1
    325/1
    325/2
    325/1
    I was supposed to do 3 sets of 4 with 325; but had absolutely no ability. This felt fine on Monday, and my “training max” should actually be a bit low, but I could not do this today. If next one is bad, too, I guess I just drop the max the %s are based on?

  2. Dips
    BW/8
    1p/8 x 3

  3. Hanging Leg Raise
    3 sets of 12

  4. Nautilus Pullover
    80/12 x 3

  5. Incline Curl
    20/12 x 3

  6. Face Pull
    50/15 x 4

5 Likes
1591

Yep. Are these numbers based on a PR? I think Wendler got this one right - use a TM.

1 Like
1592

Nope, not a PR at all. I just took what I felt confident hitting. So I think a week or two before I started this I had done a Meadows’ leg day and worked up to 405 for a couple at the start of a drop set on squats (so leg curls first, then worked up slowly to 405 for 2, then 315 for 6 or whatever, etc.). I then just set 405 as my max because that seemed legit. Maybe it wasn’t, though.

I also am not used to this frequency under a barbell AT ALL. That’s likely a big part of the problem and I honestly don’t know if I like it. My knees and elbows are really cranky right now. Some of that may just be me being a puss, though.

2 Likes
1593

Not a frequenter here but this is real, especially working with heavier weight.

1 Like
1594

For your information there is Stephane Aube (a Thibarmy coach) who is launching the 2nd phase of his group training. It will be 4 days/week, Push Pull Legs Fullbody.

His Instagram :

1 Like
1595

Eh, my body doesn’t seem to like squats but once a week is working. Give it about three weeks total to see if the aches continue.

1 Like
1596

Well I’m glad to have you!

Deal!

Thanks man!

1 Like
1597

Yeah no if you hit 405 you should have no problem hitting 4x325

The problem is indeed getting used to the frequency. But don’t worry, in 2-3 weeks at most you’ll be fine

1 Like
1598

Thanks! That’s the hope. I think squats are back on Monday; we’ll see how that goes

1599

Today was a hugely better day

  • 5 minutes incline treadmill

  1. Paused DL
    3-count just off the floor
    135/3
    225/3
    315/1
    340/2 x 4

  2. Paused Bench
    3-count pause on chest
    45/8
    135/5
    185/3
    215/3 x 3

  3. GHR
    BW/8 x 3

  4. HS Row
    60/5
    90/10 x 3

  5. HS Shrug
    2pps/20 x 2
    2pps/12

I haven’t been writing it down, because I do it separately, but I’ve been doing my ~half-hour of daily cardio. I think my warm-ups are also going to start becoming more “fun” stuff: jumps, sprints, etc.

In other news, to report back, I have finally lost a couple pounds. My calories have not changed again, so maybe the carb cycling was the boost I needed. I haven’t done anything crazy about trying to stick it to my main lift days, because that’s too confusing; I just take away carbs from my meals one day and add them back the next.

5 Likes
1600
  • In: Air assault bike 30:30 x 10 minutes

  1. Deadlift
    135/3
    225/3
    315/3
    365/3 x 3
    This was legit all I could do. This program is beating me up.

  2. Box Squat
    45/6
    135/2
    135/8
    185/2
    Nope. Wasn’t happening today.

  3. Superset:

  • Cable Pull-through
    75/12 x 3
  • Standing Calf
    160/8
    200/8 x 2
  1. HS Seated Leg Curl
    1.25p/6 x 3
  • Out: Stairmaster x 10 minutes
5 Likes
1601

Started with a lot of sled pushes and sand bag stuff today - breathing hard and moderately entertaining.

Did upper body, but don’t feel like writing it out.

In other news, my daughter has noticed me counting calories and weighing - so that shit has ended. I want to role model high activity and healthy foods, not disordered eating

8 Likes
1602

Good dad. This shit is neurotic. I am bailing out after Jun 1 and the only thing I’m counting from that day on is cash and reps

3 Likes
1603

Ouuuuuch hard AF assault bike before the leg day? What’s this program? This is tough…

1 Like
1604

That’s my last goal before I die, so getting fatter is a small sacrifice. Oh well… guess I’ll just have to eat and play catch; poor me!

But, seriously - thank you.

Well… the assault bike was my own decision. Perhaps a poor one, because the lifts were brutal after. I just wanted to do something that makes me feel like a high school athlete instead of an old man. I’m barely squeaking out my reps though.

2 Likes