Have you noticed any difference? I know Dan John’s mentioned it before, but I think that was when he was on the t nation payroll
It’s subtle, and it was a slow build - but other than my increasingly irritable joints I feel like it shaved a couple years off in regard to my energy levels, etc. I ran out for two weeks and the difference was definitely noticeable.
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Thursday - shoulders
Afternoon training
Seated (no back) one arm shoulder press
“Pyramid the rack” with an adjustable dumbbell
Weight x right side/left side
25 x 10/10
30 x 10/10
35 x 10/10
40 x 10/10
50 x 10/10
55 x 9/8
50 x 10/10
45 x 10/10
40 x 10/10
35 x 10+/10+
30 x 10+/10+
25 x 15+/15+
Pretty chill session. I am house-sitting for a friend as and did this while I drank beer and watched Narcos.
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Friday - arms
Lots of 1/2 range DB bench
Band triceps
Band biceps
DB Curls
KB Cheat curls
Biceps emphasis chin/lever hybrid
Triceps emphasis dips
Saturday - full body
All with natural stones:
5 stone overhead throws
5 stone over shoulder
3 stone carries for distance
10 stone presses
3 x 5, 8, 8 stone squats
And it’s my dogs 9th birthday 
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Happy Birthday big, beautiful doggy!
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She said thank you! Haha. She kicks so much butt for being as old as she is
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She looks like a great friend.
Love German shepherds.
She’s my best lol. Yeah I do too, they are super high anxiety & high Energy dogs but crazy smart and loyal to a T. I carry a leash when we walk for others more than us - she rarely strays more than a few meters from me at all times.
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Sunday - Recovery
14 minute ice bath using the swim Hof breathing method and jamming doom metal.
About walk with the little family to a local downtown brewery (4 miles round trip)
Later on the menu is some mobility work and a date with the massage gun.
WEEK WRAP UP
I’ve got to say, this has probably been one of the most enjoyable weeks of training I’ve had in a while. I love training, want to be strong, look good, be in shape and have a lot of flexibility in regard to how I train, and this fit the bill well.
I also like how the set-up has my two hardest days spaced far apart (legs & full). It’s easy to start the week right knowing you get to go bro and hit chest, then back and by the time Legs come around you’re already back in the routine, and then demand tapers down toward the end of the week, cumulating in somewhat of a play day on Saturday. And who doesn’t like chilling on sundays lol.
All that being said, right knee has really been giving me some grief, and I imagine the high rep squats are the culprit.
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Me too man, me too. Only 2 (?) Sessions to go.
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Four lol. But the light is at the end of the tunnel
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Monday - Chest
PM
I followed the Growth factor protocol in the article below,
Main set was:
Axle bench
30 x 5
120 x 5
170 x 5 + red mini bands
170 x 5
170 x 5 + slingshot
180 x 5 + red mini bands
180 x 5
180 x 5 + slingshot
170 x 4 + red mini bands
170 x 4
170 x 4 + slingshot
NOTES
nothing special, but bench just felt a little off in regard to positioning. Oh well, for a decent chest pump from this.
I gave out after like 10 dips there at the end
The Workout
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| Heavy Work: Bench Press | ||||
| A1 | Bench Press, added band resistance | 3 | 5 | 10 sec. |
| A2 | Bench Press | 3 | 5 | 10 sec. |
| A3 | Bench Press, slingshot | 2-3 min. | ||
| Complex 1: Press Medley | ||||
| B1 | Incline Dumbbell Press, reverse-grip | 3 | 6-8 | |
| B2 | Incline Dumbbell Press, normal-grip | 3 | Max | |
| B3 | Push-Up, elevated feet | 3 | Max | |
| B4 | Dumbbell Press, reverse-grip | 3 | Max | |
| B5 | Dumbbell Press, normal-grip | 3 | Max | |
| B6 | Push-Up | 3 | Max | 3 min. |
| Complex 2: Kettlebell Flyes and Presses | ||||
| C1 | Kettlebell Flye, low | 3 | 5-7 | |
| C2 | Kettlebell Flyes, regular | 3 | 5-7 | |
| C3 | Kettlebell Press | 3 | 5-7 | 90-120 sec. |
| Complex 3: Squeeze Press & Flye Combo | ||||
| D1 | Squeeze Press | 3 | 5-7 | |
| D2 | Dumbbell Flye, regular | 3 | 5-7 | |
| D3 | Dumbbell Flye, high | 3 | 5-7 | 90-120 sec. |
| Bodyweight Finisher |
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I’ve seen the shoulder version of this, never seen the chest one. Might have to give it a try once I’m back to more sensible programming.
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Man he’s actually got a few others as well. Seems like a joint-friendlier Route to size:
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Back one sounds like something I need to look into. My back is definitely a weak link. Thanks man.
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Tuesday - Back
TRX Chin/lever hybrids
10 x 10 (volume PR)
NOTES
Ran the massage gun over pecs in between sets. The pump was so fierce, I tore a new stretch mark
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Alright, point taken, I’ll go do some rows.
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Haha. I’m pretty proud of that new stretchmark - my back May be my one redeeming feature. I feel like carries and loading have done the most for me, really.
—
Wednesday - Legs
AM
SSB squats / x walks / band leg curls
65/bar x 5
154 x 2
198 x 2
246 x 1
289 x 1
335 x 0
80kg x 50
NOTES
Damn, that was tough.
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I literally just pulled up at the gym to do this workout and came to check this log for inspiration.
Fucking awesome work man.
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Thanks my man! You’re going to kill it! I Dare you to get 51
EDIT
I’ve been walking really funny for days
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