'So Fluffy I'm Going to Die!' - Max Makes a Serious Effort to be Proactive Despite Technology Hating Him

Training Training Logs
61

Bench
Up to 110kg for a double, which is a PR, but nowhere near where bench strength has been before. My best bench came after Smolov Jr, then I immediately did two weeks of kettlebells, so I didn’t really maintain that strength. Since then I just haven’t been consistent enough with programming (or at least been at it long enough) to keep bench strength up.

Seated DB ohp
20s x 10
30s x 3 x 8 - not bad since I rarely do these
Drop set
20s x 10

Finished there, just not feeling great at the moment.

Plans for the summer: I’m going to do the 10,000 swing challenge when I get back home, using push press, ring dips, chins, and front squats (probably) as the strength movements. Couple of reasons why I want to do this. First, I like challenges. Second, it’ll give me a bit of a kick start in fat loss, especially since I’m now watching what I eat more closely again. Third, it fits in with a week away I’ll be on with my dad in a couple of weeks a lot better than 531 would. It also targets a couple of weaknesses, mainly work capacity, but posterior chain, upper back, and grip strength are always welcome.
After that, 531 is the plan again, with a couple of caveats. I don’t trust my squat stands to hold more than the 150kg they’re rated to. They’ve been up to 165 before, but I don’t want to risk it on a regular basis. That relegates back squats to an assistance exercise, which isn’t necessarily a bad thing, because squats for reps is work. I’ll be replacing them with front squats for the main move, which should be good for ingraining a more upright pattern and also strengthening my quads (I don’t know if they’re weak to be honest, but strengthening them isn’t going to hurt).
I also don’t feel comfortable benching heavy on my home bench, especially since I’ve been using a solid, wider bench at uni. I’m going to relegate bench to a reps exercise as well, hit decent volume with it twice a week after overhead stuff. Meanwhile I’ll be running 531 for strict press and push press on separate days. If anything goes wrong I’m blaming Csulli for inspiring me. Reps for bench shouldn’t be too bad, nothing wrong with building up my chest, and if I can get to the point where I can comfortably hit multiple sets of 10 at 100kg I’ll be happy.
The only downside I see to missing heavy work on two competition lifts is that I’ll have to get used to feeling heavy weight in my hands or on my back again, but that shouldn’t be too big an issue.

62


Ratio of text to actual lifting in my log is too damn high ^

63

Had my stuff packed up ready to leave uni, decided to max on deads before parents arrived.

Worked up to 220kg, and barely broke the floor on the first attempt. I felt like it was more of a setup issue, so I almost immediately went for it again, and that just tired me out to the point where the 3rd attempt I had no chance.
While warming up I hit a 180kg double overhand pull though, which is not too shabby, I was actually more surprised by hitting that than I would be if I’d hit the main pull.
Kinda annoying that I hit rep PRs which should put me above that weight, and that I got it halfway up the shins after a heavy squat last week, but I think 3-4 weeks of near daily explosive hip extension should probably put me in a good position to get it. I’ll save a max deadlift attempt until I’ve run a couple of cycles of 531 front squats with liberal use of deficit deads, then hit 5 plates and change.

64

Double overhand is the bestest. And strawnk stuff.

65

Thanks :slight_smile:

Started 10,000 swings today

5 rounds of 10 swings, 1 strict OHP, 15 swings, 2 strict OHPs, 25 swings, 3 strict OHPs, 50 swings, die a little inside. Took about an hour as a rough estimate, I didn’t get a concrete start time.

Used a 24kg kettlebell for the swings (that’s gonna remain the same) and 45kg barbell for the presses (this will probably increase to somewhere around 60kg).

2nd round I had to split the 50 swings into 30, 10, 10, but I got the rest of the rounds straight. Grip strength, calluses tearing, and what’s either a stitch or a cramp in my abdomen was what made it so hard. Cardio wise, during it feels alright, after the final set all the fatigue washes in at once.
I realize why this program is apparently good for fat loss - when you make yourself feel so shit during the workout you’re not gonna sabotage that hard work by letting your diet slip.

66

5 rounds of 10 swings, 1 front squat, 15 swings, 2 front squats, 25 swings, 3 front squats, 50 swings.

Took 1 hour 5 minutes, and was absolute hell. Time seems a bit long, 12 minutes a round total, mainly rest periods I guess because it probably only takes about 2 minutes to perform 100 swings. I don’t feel bad about that, I know I’m working hard and the rest will go down as my body adapts.

Used 105kg for the squats, ended up being the perfect weight IMO. Hands are fucked up.

67

5 rounds of 10 swings, 1 ring dip, 15 swings, 2 ring dips, 25 swings, 3 ring dips, 50 swings.

Took 35 minutes - I really took the pushing the rest periods thing to heart. Each round took between 5 and 6 minutes. Dips felt easier than I expected, I might try to go for more reps like the program recommends.

68

5 rounds of 10 swings, 1 ring chin, 15 swings, 2 ring chins, 25 swings, 3 ring chins, 50 swings.

Took about 35 minutes again. Chins got hard towards the end. Hands are torn up to the point that for several rounds I was gripping the kettlebell with my finger tips to save my palms. It’s probably good for finger strength but I felt like it inhibited how explosively I could fire out of the bottom. Off day tomorrow to let them heal up a bit. First day this week I haven’t woken up with noticeably sore hamstrings.

69

5 rounds of 10 swings, 1 strict OHP, 15 swings, 2 strict OHPs, 25 swings, 3 strict OHPs, 50 swings

Used 55kg for the first two rounds, then realized that my volume PR with 60kg is probably around 6 reps in a workout, so I figured if I did that for a single round I’d have matched a PR. Ended up getting it for the final 3 rounds, and did an extra rep on the last round when I got overexcited and used a bit of leg drive on one of the reps. Will used 60kg for all rounds the next time. Took 31 minutes.

Starting to feel like I could do more, or at least like I should be going for more than half an hour. Apparently feeling like I can do more means I’m not using enough weight or not trying hard enough. Since I’m not going to use the 40 bell, and working harder just means going faster I’m not quite sure what I’m meant to do. Feasibly working up to a heavier set on the main move before starting the swings. Maybe doing an active recovery movement or small accessory during the rest periods.

70

Didn’t lift yesterday, first day so far I’ve not lifted purely because I didn’t feel like it as opposed to actually needing a rest day.

Today, worked up to a 140kg beltless front squat, which matches my belted PR.

Then did the swings with front squats, used 105kg again for that. Rest periods were longer today for a couple of reasons - had to take a break to bring the washing in when it started raining, squats make me feel like I need more rest, and I didn’t track time, so I wasn’t pushing myself to get a good one. I pushed the last round hard and got a sub 6 minute time so that’s not bad, but that pace didn’t reflect the entirety of the workout.

71

Swings and dips today.

First two rounds did the 1, 2, 3 rep scheme on dips, last 3 rounds I went 2, 3, 4 - 4 reps might actually be a PR and it wasn’t too hard.

Good pace today. After I finished I decided on a whim to see if I could snatch the 40kg kettlebell, and got it on the second try (first try I had to change mid rep into a clean).

72

Yesterday worked for 6 hours shoveling and loading stones, didn’t think my grip and back would handle chins and swings after that, so i did them today. Still struggled on the chins, and upper back was feeling weak on the swings, but got a good pace going.

73

Today worked up to a 100kg push jerk. I was planning on getting it as a push press to match a PR but the amount of rebend in my knees means I can’t count it. Probably still a PR on push jerk from the front.

After that did the swings and press workout with 60kg for all 5 sets (volume PR) in less than 30 minutes.

I’m going away for a week on Saturday, taking the kettlebell with me and will make do with whatever works best for the auxiliary exercises

74

Just did the swings today, didn’t take long. Did some squatting mobility work and some of the swings one handed.

Been looking at UK powerlifting feds.

GBPF seems like the serious one with the strongest lifters.
BPU is a WPC affiliate, but the national squat record for the 90kg open class is 200kg if I remember right.
BDFPA the squat record for the 90kg junior weight class is 221kg (100kg is 255kg). 90kg total is 627.5kg.

I have 3 years left of being in the junior age group. That’s 3 years to drop 10kg and put 20-30kg on my squat to break the BDFPA record (and total if I can get the other lifts moving).
From now on, everything is focused on achieving that. That means getting through this kettlebell stuff and coming out of it a few lbs closer to that weight class, and better conditioned to train like hell the rest of summer. Disadvantaged in that I only have front squats until September, but they’ll work on some sort of weakness - I really doubt that if I can get my front squat to go up while still hitting reps on back squat that my back squat will suffer.

Then a pure focus on strength in the lifts while getting BW down slowly. Between now and the meet I attempt the record at I’ll compete at least once. No long term plans for programming because a lot will change over the 3 years, but 531 is going to be a staple for a good while yet.

If anything, having a weight class to hit is going to be motivation to get leaner :stuck_out_tongue:

75

5 snatches per arm, 5 press ups, 15 swings, 10 press ups, 25 swings, 15 press ups, 50 swings, rest - 5 rounds.

Overhead walk - 24kg x 50m per arm

Felt tired for this. Varied the press up styles, found the snatches hard after a while. Also went for a 2 hour walk/hike earlier in the day.

76

Took a few days off of weight training, was spending a lot of time out in the sun being moderately active and just ended up feeling constantly tired.

Done with the kettlebells for now, the workout is easy enough now that I don’t think I’m getting a conditioning benefit anymore.

New plan.

Daily stuff

  • Chins ? most reps in 5 sets without failure, off every 5th-6th day
  • Swings ? 100 reps OR a run, off every 3rd-4th day

Day 1
531 Push press, Jokers
5 x 10 bench Ss/Upper back
Tris and delts if necessary

Day 2
Heavy swings
531 Deads, just go freaking insane on the reps, like nuts. Leeman nuts. No heavy pulls for a couple of months, no need to, I neglect reps on deadlift, and I don?t have enough weight at home anyway. First set percentage from a deficit for reps afterwards.
RDLs Ss/Shrugs

Day 4
531 press, Paused pyramid
5 x 10 bench Ss/Upper back
Tris and delts if necessary

Day 5
Hang power clean ? not too heavy, just jumping explosively with some weight in my hands
531 front squat, Jokers, paused pyramid
Back squats for reps like crazy

Day 7 - restart

Today

531 push press c1w1

Push press - cleaned the first rep
Bar x some
45kg x some
57.5kg x 5
67.5kg x 5
75kg x 8 - 2.5kg and 3 rep PR - predicted max 93kg
Joker set
80kg x 4 - 1 rep PR
These felt off, kept coming onto my toes. Maybe being on grass didn’t help, and I spent the morning in a car so was kinda stiff.

Bench
60kg x 10
70kg x 10
80kg x 10
90kg x 8 - kinda ok, different bench, haven’t benched in a while, already pressed a fair bit. I want 100kg for 10 soon, best set of 10 is 92.5kg and I’ll be benching for sets of 10 twice a week now, so specificity.
80kg x 10

Ss/Pullaparts
5 x 30

Chins
5 x 1 - just going to add quality reps where I can, starting low for now

Not doing the jog or swings today, I was stiff, back cramped on bench, and it’s deads tomorrow so I’m saving that.

77

[quote]MaazerSmiit wrote:

531 Deads, just go freaking insane on the reps, like nuts. Leeman nuts. No heavy pulls for a couple of months, no need to, I neglect reps on deadlift, and I don?t have enough weight at home anyway. First set percentage from a deficit for reps afterwards.

[/quote]

I’m interested to see how this goes. I see Leeman on FB talking about these amazing progress stories with his clients, adding like hundreds of pounds to people’s lifts by using this high rep style of lifting on the big movements. Hopefully it’s not just BS and you get as equally crazy gains.

78

I honestly never know what to think about his posts - he’s obviously running a business so I can’t blame him for bigging a load of his stuff up, but calling out more well known programs for “not being optimal” then justifying it with awful internet debating skills bugs me a bit.

Yup, I judge the usefulness of someone’s strength advice based on their ability to call people a PHAG :slight_smile:

Definitely a massive work ethic/intensity inspiration though

This training cycle is fairly low volume because I’m also trying to build the conditioning to run a half marathon in October, and slowly drop weight at the same time. That emulates a lot of his stuff too, I remember seeing him talk about only doing like 2 sets each of three exercises for deadlift assistance.
After two cycles of 531 with front squats and two days of pressing overhead I’m going to start a Coan cycle for all 4 lifts, so I can back squat and bench at home while the weights are lighter, then finish the cycle before I have to come home again at Christmas. That’s all fairly low volume too.

Anyway, today

531 Deads c1w1

Swings
40kg x 3 x 3 - ss/ first sets of deads

Deads
45kg x 5
65kg x 3
85kg x 3
105kg x 2
125kg x 1
130kg x 5
150kg x 5
Add straps
170kg x 10 - default PR, predicted max 227kg. Wanted a few more, but this took it out of me. Like I said, I neglect reps on deads. I’m also going beltless for a while I decided today - may wear it on 1s weeks

Deficit deads
130kg x 15
Straps off

RDL shrugs
105kg x 3 x 10 - easy. Last set sumo because I was curious. Sumo RDL ROM is about 3 inches.

Chins
2,1,1,1,2

Cycled 3 miles to get my bike home from a friends, took care of cardio.

79

Yesterday

Ran 2 miles with a break halfway to let the dog play about. Timed the second mile, it took 9 minutes something. That’s far off my best pace and pretty much crap in general. Chins 2,1,1,1,2

Slept like crap last night, took a very long time to build the energy to lift, and then a run was out of the question so I did swings instead. Probably smart to ease into the running anyway.

531 press c1w1

Press
Bar x some
30kg x 5
40kg x 3
42.5kg x 5
50kg x 5
57.5kg x 7 - predicted max 69kg
Joker set
60kg x 5
Pyramid back down with pause at forehead
57.5kg x 4 - bit too heavy to pause now
50kg x 5
42.5kg x 5

Bench
60kg x 10
70kg x 10
80kg x 10
85kg x 10 - major grind on the last rep
85kg x 6,2,1,1 - rest pause 10 seconds

Ss/Pullaparts
5 x 30

Chins
2,2,2,1,1 - these sucked

Ss/Band pushdowns
Purple x 5 x 30

Ss/Swings
24kg x 5 x 20

80

Wednesday: 531 front squat c1w1 - but first I spent 7 and a half hours taking apart a combine harvester, declogging it of thistles, replacing a belt, putting it all back together again.

Front squats
82.5kg x 5
95kg x 5
107.5kg x 5 - minimum reps - felt stupid difficult
Joker set
115kg x F - dumped it halfway up - wtf?

I was so annoyed with this that I cut it off there and decided to do it again the next day, but then after doing a ton of shovelling at work I figured that it’d be best to take the day as a rest day. Don’t think I even did chinups or run anywhere Wednesday or Thursday.

Today: 531 push press c1w2

Push press
Bar x some
40kg x some
60kg x 3
62.5kg x 3 - left upper trap starts twinging
70kg x 3
80kg x 6 - 2 rep PR - predicted max 93kg - trap hurts
Joker set
85kg x 1 - had to dump it on the second rep - not pain related, wasn’t strong enough

Bench
60kg x 3 x 10 - standard grip, half grip, close grip - took bench very easy today

Ss/Upper back mobility

Later: Chins
5 x 2 on neutral grip bar - much easier than the rings

Ran with the dog, not too far, a) It was boiling today, b) My shoulders can get irritated by the weight of my arms when I run, and with a dodgy feeling trap and deadlifts tomorrow I didn’t push it.

So less lifting than originally planned the past few days, but I’ve not been inactive - farm stuff definitely counts as cardio, and in some places its a totally different type of strength I’m developing.

Deads tomorrow, carbed up today, hopefully the trap feels better.