Hows it going man?
1 Like
Howdy @dagill2! Going well man, and Wife is doing as well as one could in the third trimester lol.
Texas isnāt in lockdown but private entities - like half of my stakeholders - are implementing covid response procedures and my Q4 is on its head. Plus half of my downstairs flooring is buckled so Iāll be spending the two weeks off during Xmas righting that ship.
Lifting is kind of all over the place at the moment & just getting it in where possible. Im seeing now why you took a two-year sabbatical from the site.
My home gym continues to grow and devolve:
Hope you and the other T-Nationers are well!
4 Likes
Good to hear youāre well though man, even if things are a little stressful.
The home gym looks pretty cool. Thereās a mini log like that outside my in laws that Iāve been eyeing up for a while. I just donāt want to be the weirdo picking up random bits of stuff off the street
Good to hear from you man, stay well!
@dagill2 @Koestrizer thanks fellas! Great to hear from yāall.
Ha, I say grab where you can. I found most of this stuff lying around the city, and two police officers actually helped me load that log into my Jeep. Those tires - abandoned in an alley. My wife is actually not super thrilled about it all, as you might imagine.
2 Likes
Sounds like sheās just tired of your nonsense.
ā¦sorry, had to be said.
Good on you for getting after it dude. Winners find a way.
3 Likes
Good to hear youāre doing well man.
1 Like
Ha! Da dum tiss.
Apparently women are not fans of the junkyard aesthetic.
āāā
Went to the gym for the first time in over two months on Monday, & did:
A) SSB
65/bar x 5
155 x 3
245 x 2
265 x 1
275 x 1
285 x 1
300 x 1
310 x 1
320 x 1
330 x 1
335/3 plates per side x 1
B) SSB walking lunges back & forth in the parking lot
C1) muscle cleans with log on pins
C2) GHR
C3) plate pinches
3 Likes
You have a phenomenal base of strength to pull that off dude. Fantastic showing.
1 Like
Couldnāt have said it better myself. Great work, buddy!
Also Iām not really sure what this is. Maybe because I clean with so little technique that every log clean is a muscle clean, haha?
2 Likes
Hell yeah dude, nice work.
1 Like
@T3hPwnisher @Koestrizer @mr.v3lv3t appreciate it fellas. After 15+ years of training, at least the floor is stable. I read somewhere JW say that the best way to get in shape is to stay in shape, so thatās mostly what Iām trying to do with all the GPP stuff, lol.
And on that clean, I set the pins just high enough that I could get zero hip drive, even if I wanted to. So all upper back!
āāā
Had a good max effort day todayā¦ trying to make lightweight heavy.
A) Home Depot bar pin bench (laid a board across the tire and placed a sawhorse on either side)
3 x 0 second negatives
3 x 1 sec negatives
3 x 2
3 x 3
3 x 4
3 x 5
3 x 6
3 x 7 < grinder on rep three
3 x 8 < time stopped for a while on rep 3 cocentric
B) sawhorse dips + 40lb vest
4 x 8
2 rounds:
C1) weight vest chins
C2) 25lb DB chins
C3) chins
C4) 25lb rear delt flys
C5) band pull aparts
D) curl 21ās drop set
25lb DBs/ hand
35lb KB/ both hands
25lb DB/ both hands
E) core circuit
3 Likes
Just an update:
So weāre about 2-3 weeks away from meeting our little one! Iām about 1,000x more worried about my wife going into labor and all that commotion vs being a dad - Iām 32, and readyā¦ minus ALL the stuff I was hired to get done by arrival, but alas, lol.
Itās hard to tell, but the baby is looking healthy, and relatively heavy at nearly 6lbs. My wife is healthy, and I Have no comment whatsoever about her weight.
Training is averaging about 2x a week, but is pretty focused on those two days. Iām following a conjugate plan, which is a blend of many of the conjugate plant elements that have worked for me in the past. However Iām just rotating through the four workouts every one and a half to two weeks.
New PRs, at a Body weight average of 175-180lbs
- Swiss bar Incline bench: 240lbs
- SSB box squat with chains: 428lbs (110lbs chains, 318lbs bar)
- 205lb thruster
- 180lb loose sandbag over clavicle-high bar (Iām 6ā)
My training has evolved, and going forward is shaping up to look like:
ME upper
A1) 1-5 RM, clusters, etc
A2) throws
B1) antagonist
B2) % volume work* / other supplemental
B3) core
B4) heart rate
*lower the % used since switching to giant sets (maybe 60-70% - lower for deads & squats and higher for presses)
C) assistance circuit (utilize density schemes like Tabata, 21-15-9-5, EMOM, etc): DB presses, biceps & rear delts
ā
ME Lower
A1) 1-5 RM
A2) 10 total jumps (warm-up sets)
B1) explosive
B2) % volume work* / other supplemental
B3) core
B4) heart rate
C) assistance circuit (with density schemes) single leg, glute/hams, yoke/grip
ā
RE Upper
Max reps (in a minute, rest pause, over x sets, etc) pressing medley, or pure bodybuilding day
Assistance (utilizing circuits, supersets, etc): more so isolation work for Back, chest, delts, biceps, triceps, & core
ā
Strongman / DE Lower
Do something from each category:
Jumps/throws
Load (stones, cleans, tire flips, etc)
Carry (straight knee)
Pull/drag (bent knee)
Row
*mostly sub maximal stuff, focused on speed and technique
3 Likes
Man Itās been half a yearā¦ You still around buddy?
1 Like
@Koestrizer hey partner! A little bit of column A, a little column B. Iām still training but am a LONG way off from any kind of competition shape, ha. Iād probably bomb novice these days. Sooner or later I plan to get back on the horse full saddle.
The little tyke is happy & healthy, and quite the little handful. How are you hanging?
4 Likes
Monday:
Cindy + 30lb vest 7 rounds in 20 minutes of
10 push-ups, 5 neutral chins, 15 squats with calf extension at top, plus 10 push-ups, 5 chins, 11 squats
Today:
+30lb
Buy in: 1.25 km run half street half sand
5 rounds:
5 pull ups
10 dips
15 sit-ups
Buy out: 1.25 km run half street half sand
4 Likes
Wuhuu he is back!
1 Like
@Koestrizer thatās the plan partner! I doubt Iāll be very active outside of this space like before, but man, I need an outlet for something that has been and will continue to be as foundational of a pillar in my life as physical training. Glad to have you on board my friend.
Goals are different, but the mentality is the same. After a heavy barbell session a while back I couldnāt lift my kid overhead, and knew there and then it was time to really make a paradigm shift in approach.
4 Likes
Iāll gladly follow along man.
any concrete plans in motion?
1 Like
Nothing concrete, I just want to keep strong/get stronger in the competition lifts once per week and build volume with the vest, odd objects, and bands on the other days - with a focus on getting in really good shape/be ready for anything while getting healthier for longevity purposes.
Along the lines of Wendlerās 1x/week plan and the and the advice I received from that CrossFit pro.
ā-
Today
25 calories echo bike
10 overhead bag tosses
12ā log Viper press -130x9
Front Squat - up to 235x1 (Training Max)
Wagon wheel deadlift - 5 x 10 x 225
Axle clean & press (strict) - 75 x 13 > strict press x9 > push press/jerk x 8
Sandbag carries- 130ish x 4 x 120ā
5 Likes