Very sorry to hear about your Dad’s passing. Glad to hear that the family, including your sons, were there.
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Mort, I am so sorry for your loss and hope you and your family find peace that he is no longer suffering.
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Condolences, Mort. Glad he passed surrounded by loved ones and was lucid. Hope your mom will be ok
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Sorry for your loss mort
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Very sorry to hear that Mort. We’re here to support you if you need it. All the best.
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Sorry to hear that mort, certain he was glad you and your mum were with him at the end.
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I’m sorry for your loss Mort. You and your family will stay in my thoughts today
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Woke at 78,4 kg - 172,8 lbs
didn’t track calories yesterday.
Thanks for the replys guys, they’re warming my heart. We’re all good a bit sad, a bit happy that dad didn’t get to a point where he’d loss his dignity.
Todays training:
Paul Carter inspired Viking work out
C1W1D3
Chest and biceps + 1 set of delts
Warmup: ropeskipping, BPA, kneeling bottom up KB press.
Warm up giant set
3 rounds of 12 x underhand BB row/BP x 10/Oblique crunch x 12
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Bench Press AMRAP
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12 x 65 RPE 8
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10 x 70 RPE 9
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1 x 80 kg
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6 x 75 kg RPE 9,5
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10 x 65 kg
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DB incline bench press
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30 kg x 9 gonna keep this until I reach 10
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25 kg R/P 11, 6, 4 reps
DB floor fly + band cross over
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8 kg x 12 reps + 12 reps
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12,5 kg x 11 + 12 reps
Seated DB OHP 350 set
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6 x 17,5 kg over warmup
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15 kg x 21, 15, 12 (38 reps keeping this weight)
EZ bar curl
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35 kg x 11, 7 reps 50% set
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20 kg x 15 kg 3 – 5 sec eccentric
DB curl 350 set
- 12,5 kg x 15, 11, 9 (35 reps I’ll keep this weight)
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1 hour + 20 min warm up until first work set.
Well doing higher rep stuff before the topset really makes the top set suffer, but at some point I can do 12 reps with the first two working sets and the the reps on the last set will go up.
The rest was fine. Good chest and biceps pump.
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That’s not a bad effort Mort and given this i would have expected you to get a bit more from the bench. Are you doing any other tricep work other than pressing. Looks like a fair amount of bicep work (lets face it who doesn’t want big guns) but no direct tricep work.
Condolences man. Good on you for getting after it
I was going to say, that’s around the weight I’d use for 10-12 reps. Could be the sign of a big bench PR coming.
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My condolences on your father’s passing. If I may say so, there could be no better way to leave this world than the way you described. Choked me up a bit.
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I am still trying to find my way around this newfound philosophy by Paul Carter.
I’m pretty happy with the db incline.
Bench I’m a bit disappointed about. I did 12 reps fairly high RPE followed by 10 reps even higher RPE.
That must have taken away the peak strength.
So I googled on and found something from basebuilding and the article called guaranteed mass or something.
It’s about the overwarmup. So that’s what I’m trying next week.
As for bench it would be:
bar x 10, 62 x 5, 67 x 4, 72 x 3, 77 x 2, 82x1 then 75 amrap
I’m certain that would give me more effort to the amrap set.
About triceps I do that on my OHP day. Dips and skull crushers. It’s a part of the tried and trusted BB program.
basically delts + triceps, Legs, chest + biceps and back.
given how close some of those weights are i’m not sure they are all necessary.
I would go, Bar x 10, 55 x 5, 65 x 5 and then go straight to 75 x amrap. but that cause im lazy and dont want to be in the gym all night !!
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I’m an old diesel and have to warm up properly.
The first 4 sets from bar to 72 kg would be part of my warmup giant set. Bar - 5x50 - 5x60 - 3x70 then 2 x 77 - 1 x 82 kg + amrap
That’s more like it.
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I’m learning that being able to really push reps is a learned skill. You need to build up pain tolerance. You need to be able to trust that nothing horrible will happen even when your mind starts telling you that’s enough. You need to have the work capacity to be able to even think about pushing reps, cause I’m seeing that at a certain point each rep feels like it’s exponentially more difficult than the previous one.
At this point I see a lot of similarities between this and Crossfit. Both are supposed to take you beyond your comfort zone and really get you to push things; it doesn’t really work otherwise. The major difference is that the focus is very different- Paul Carter is focused on building muscle mass, whereas Crossfit is focused on GPP.
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Very sorry about you dad
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Condolences Mort. Thanks for sharing, sounds like a lovely way for a horrible thing to happen.
Woke at 78,7 kg - 173,5 lbs
I’m a little moody these days, I think that’s very natural.
Todays training
Paul Carter inspired Viking work out
Back and squat technique,
Warmup: Ropeskipping, BPA, BW squats, McGill big three, lazy lifter.
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Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
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Glute brige x 5 SS with sumo DL 40, 50, 60 kg x 8.
Deadlift Overwarmup
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3 x KB swing x 10 @ 24 kg
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5 x 70, 4 x 100, 3 x 120 kg.
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Ab wheel x 7
Deadlift
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2 x 135, 1 x 145 kg mix grip (still overwarmup)
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5 x 135 kg belt + mix grip
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12 x 90 kg straps floating DL.
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Front squat
- 8 x 37, 42, 9 x 47,5 kg
Squat
- 8 x 52, 57, 9 x 62,5 kg
Bent over BB row
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5, 4, 3, 2, 1 50 to 82,5 kg Overwarmup
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65 kg x 10, 7, 50% set.
Pull up 4 x amrap
- 10, 9, 7, 7 Various grip (two more than last week)
Serratus crunch
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12 x 10 kg plate
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18, 10, 8 x 10 kg plate rest pause
plate raise
- 35 x 5 kg
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1 hour 5 minutes from first work set of DL + 20 minutes warm up. 12 minutes to first sumo DL.
DL is suffering at the moment, next week DL is going to be a deload day, unless I’m feeling strong during warm up.
Front and back squats was good again, good technique.
The rest was fine, Might try something other than BB row, it’s quite hard on the lower body.
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If your main lifts are suffering, try less warmup, (your warmups are huge) just do some band pullaparts get the blood moving quickly and jump straight into some light sets of deads.
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