From deadlifts to conditioning, that’s some nice work there, brother!
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@SvenG Thank you man, that high rep deadlift was conditioning on its own haha
Long day yesterday, about 12 hours in the car. Ate like shit and didn’t get any workout in. Decent day today before heading out to California tomorrow. Should be an active time out there, but no lifting will be great to recover from this strain. Got some strong NSAIDs that have been helping the pain.
Sunday 6/16/2024
10:00am
3 mile walk + 30lb vest (fasted)
5:00pm
531 BBB W3D4
Bench 175x5 195x3 225x1. DIdn’t push this and skipped 5x10 work until I get back.
GHD Sit-ups x50 reps
Prowler Push: 10 rounds @ 40yds
The prowler at my gym is a weird sled without weights, gets harder the faster you move. Had it on the middle setting. Haven’t done much prowler work historically, was pretty gassed with 1 min rest between sets.
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Training maxes for the next 3 week block will be:
Deadlift: 430. Based on 90% of estimated 1RM using 385x8
Bench: 240. +5 from last block
Squat: 355. +10 from last block
Press: 150. +5 from last block
W4 starts up on 6/24
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Took the red-eye home from vacation yesterday and am totally dead. Didn’t eat the best last week but stayed active and was at the same bodyweight when I got back. Time to get back to work. Excited to get back into my routine, I get very thrown off when out of my routine. I could have given more effort to working out but did not. I know for next trip now.
Going to start experimenting with less carbs on a daily basis. Not really for any health benefits, but I find myself kind of reliant on carbs before training, etc. Just trying to mix it up.
Will get some kind of cardio in later on but may just be a long walk based on how exhausted I was this morning.
Monday 6/24/2024
11:30am
531 BBB W4D1
Squats 235x5 265x5 300x10. Great final set
Squats 5x10 @ 225 / Chin-ups x50. Completed in 14:30, moving slow today. Had to split up the last set of 10, my quads were so tight.
BW Dips x50 / Curls @35lb
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Unfortunately, will be taking time off from pressing. This injury (mainly in my upper ribcage under my pec) is becoming debilitating on the OHP and chin-ups. I’ve been improving so much on my squats and deadlifts and don’t want to rock the boat so will still finish out BBB on those exercises. I’ll keep a third lifting day in the week where I will hit some weakpoints and do conditioning. I’ve tried to push through, and it is interesting that I don’t seem weaker based on the numbers, yet the pain is bad on those movements.
My doctor is a lifter and says this pain can be common in office workers who spend a lot of time sitting and I’ll need to give some serious effort to work on my thoracic mobility. He seems confident nothing is torn or more serious but said its likely nerves pinching in the area from those vertical plane movements.
Haven’t dealt with too many injuries in my life but trying to just pivot to other weaknesses I can work on in the meanwhile. I will add some more steady state conditioning and overall conditioning with the extra days in the week and starting up on some mobility work / yoga.
Any advice on working through injuries would be appreciated!!
Tuesday 6/25/2024
11:00am
531 BBB W4D2
Press 95x5 115x5 125x5. Bad pain on the last set so cut this short.
Pivoted to a 2.5mi walk outdoors.
3:00pm
35min jog followed by 5x200m sprints
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Wednesday 6/26/2024
8:00am
2mi walk
12:00pm
GHD Sit-ups: BWx 18, 15, 13, 12, 12
Seated Calves: 50x20, 100x20, 150x15
5 rounds:
Farmers Walk w/70lb kettlebells in each hand
12 KB swings @ 70lb
Farmers Walk w/70lb KB in each hand
10 minute AMRAP:
ABC Complex w/o press @ 18kg bells
27 rounds completed
Should be able to get a jog in but not sure I’ll be on the computer later.
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Didn’t get a chance to workout yesterday. Had a client meeting early in the morning and then another after work. Was out from 6am-10pm. Have to start prioritizing mornings on those busy days…
Fasted until about 2:00pm today. I want to start using fasting more with cardio but it definitely impacted my deadlifting today. Similar to lowering carbs, I should be better at operating fasted, so I’ll continue to work on it.
Friday 6/28/2024
8:00am
2mi walk - fasted
11:30am
2mi jog - fasted
3:30pm
531 BBB W4D3
Deadlift 275x5 325x5 365x7 / 100 band Pullaparts. Did not feel good deadlifting today
RDL 5x10 @ 245 / DB Curls @ 35lbs
Smith JM Press @ 135 / Reverse Curls @ 45lbs – 3 sets
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Substituted dips for the bench day. Feels much better on the injury right now for some reason.
Sunday 6/30/2024
10:00am
531 BBB W4 Bench Substitute Day
Dips BWx12 BWx15 +25x11 +45x9 BWx12
GHD Sit-ups x 5 sets
EMOM – 18 mins
Min 1: Power Cleans x6 @115
Min 2: Front Squats x10 @115
Min 3: Box Jumps x5 @30in
repeat
5:00pm
50min jog
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Lifting schedule will be Tuesday/Sunday this week. Going away for 4th of July to the Jersey shore. Will be getting some morning beach/running workouts in that I’ll post but no scheduled lifts apart from the squat and deadlift BBB workouts. I am working on getting a schedule going for once I complete BBB that is a bit more malleable that I can work in different movements around the injury. Lots more conditioning to come, both hard and easy.
Monday 7/1/2024
7:30am
2mi walk + 30lb vest – fasted
12:00pm
Track Workout:
0.5mi jog
4x400m sprints w/ 5min rest. Damn are these hard.
Times: 1:33, 1:30, 1:33, 1:29
Should get another long walk in after work too
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4:30pm
1hr walk
Dropping another progress picture below. I generally take pictures when I wake up on the first of the month. I’ve attached 5-month progress here. 204lbs on the left on 2/1 vs 198lbs on the right today. I feel much leaner despite the scale not being so different.
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That’s awesome work man, your torso has completely changed, the spare tyre is gone and your serratus are coming though nicely.
Beach season
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@kleinhound thank you man, appreciate it coming from you. Your log has inspired me to get running more lately and it feels great.
Tuesday 7/2/2024
4:00pm
531 BBB W5D1
Squats 250x3 285x3 320x8
Squats 50 reps @ 155: 30 reps, 20 reps
Power Cleans 135x3 155x3 155x3 / KB Swings 70lb x12 x3sets
GHD Sit-ups x 4 sets / Reverse Curls x 4 sets @ 50lb
5:30pm
30min jog
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Back at it after a few days of vacation at the Jersey Shore for the holiday. Big conditioning day planned for tomorrow.
Sunday 7/7/2024
5:00pm
531 BBB W5D2*
Deadlift 295x3 345x3 385x5 / Band Pullaparts 100 reps. Went full dead stop on deadlifts. Holding the bar felt impossible with the humidity today
RDL 5x10 @ 245 / Hanging Leg Raise x5 sets
Dips BW x100 reps / DB Curls x4 sets @ 45
1 hour walk
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My year has essentially looked like the below:
January – April: cut down about 10-12lbs
May – Current: maintained at around 195-198 consistently
I planned on maintaining weight a bit longer but I’m dealing with this injury and have been trying to emphasize conditioning and running. I think I will do a slow cut for the next 9 weeks so the year would look like the below. Read an old @t3hpwnisher blog that basically said to use injuries as forced periodization. I’m able to really dial in on squats/deadlifts and conditioning, so losing fat should go hand in hand while I hammer those. Not how I saw my year going per se but I have some more fat to lose and the time has never been better.
Current - Labor Day: Cut
Labor Day – November: maintain
Post November: bulk up a bit if my leanness is where I want it to
Areas of focus on this cut that I did not do on the last cut. Last cut was straight up calorie counting with nothing else really thought of. Now that I am leaner, I think it will take more to get even leaner.
- Fasting for 16 hours into non squat/deadlift days.
- Fasted cardio upon waking up or fasted walk at minimum
- No alcohol until my bachelor party on 9/5
- Less carbs, more protein
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Big plans for fasted cardio this morning….did not happen. Woke up throwing up, must have eaten something bad yesterday. Recovered well and got some running in after work and steps throughout the day.
Monday 7/8/2024
5:00pm
35min jog
5 rounds:
10 burpees
50yd sprint
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Tuesday 7/9/2024
7:00am
1.5mi walk - fasted
11:30am
531 BBB W6D1
Squats 265x5 295x3 335x5 355x1
Squats @ 175 x50 reps: 20, 18, 12
Dips 4xBW, wasn’t counting, focused on getting deep
5 rounds:
6 power cleans @ 115lb
15 KB swings @ 70lb
4:00pm
6 rounds
200m sprint (all rounds were between 32-38 seconds)
200m walk
Extremely hot and humid. Felt like I was barely moving
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Posting the 335x5 squat set here from today. Had to crop the right side of the video heavily as I didn’t want to post other people online.
I think I can get more depth on these and should focus on that coming up. If anyone sees this let me know your thoughts and tips on getting deeper.
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From my limited knowledge, solid reps. From too much reading, and Starting Strength influence, might consider your gaze - looking six feet in front of you rather than straight ahead puts your cervical vertebra in a more neutral position (so I hear).
Slight knee valgus on the later reps, meh.
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Great point, thank you. I do see my head out of line with the angle of my spine. Good thing to keep working on. Appreciate the input
Glad to help. If I can - not sure I’m the best source, but figured I would chime in.