The Pastabilities Are Endless Spaghetti and Meatballs

Training Training Logs
41

OHP DAY 3

  • Conditioning. (Battle Rope 20s, Burpees 10, Battle Rope 20s) x 2
  • Pin Press Giant Set
    -Pull Ups
    -Warm Up 5rep, 5 reps
    - Set 3 x 8 +25lbs
    -Pin Press
    -warm up 135x3, 155x3
    -Set 3 x 1 185/195(failed)/185
    -Russian Twists 20/20/25/25/25
    -Tire Flips 8/10/10
  • OHP Volume
    -150lbs 6reps, 5reps, 4reps
  • Bench EMOM
    -205lbs 10 x 3
  • Accessory (!)
    -Decline Skull Crusher Clusters 65lbs, 7 x 4
    -Push ups cluster 10 x 5

Notes. Felt great. Rejuvenated. Got blindly pissed at the missed 195, but you win some you lose some, not much to note.

2 Likes
42

What are you thinking so far…

Gaining strength?
Conditioning?

Where are you mentally?
Physical recovery?

Liking it?

43

Hmm. The strength is hard to say right now. The workout is so sporadic. I will say that the weights are moving easier everyday. On my Bench EMOM today, 205 went up smooth and powerful. I thought I was going to blow the fucking legs off my bench, even on the last set, so I would say good really.

Conditioning… I’m really out of shape compared to my appearance. I felt like I was going to die the first week, got better the second, yesterday was brutal, and today I got more ramped up until the very end, so unstable, but progressive.

Mentally… aggressive. Powerful. I’m more concerned with shutting down and trudging through the workout under any and all circumstances as opposed to “just finishing the set” Even on my missed set today. I was mad, but I was determined to blow the rest of the day out of the water.

The recovery is hands down my favorite part of this work. My hamstrings are catching the blunt of it, they stay tight for days, but otherwise I feel fully rejuvenated and ready for more everyday, no matter how difficult the previous day was.

Liking it? More and more. I had a few moments of doubt, it’s out of my comfort zone. I’ve always been big on long rest times and getting heavy weight, this is forcing me to forget that. Stay heavy, but keep the momentum going. Now that my conditioning seems to be adapting, I am much more positive.

I will add too:
In the last 3 months, I went down 2 belt holes (new belt, I’m sure it stretched a bit, so let’s say 1 hole)
And gained 7lbs.

I don’t really guide these for a goal, but I do check every now and then.

3 Likes
44

Quick update.

If you haven’t noticed, my weeks and days don’t line up at all. I got sick in the first week, had to miss a day, everything got pushed back.

I decided to be a huge disappointment and skipped Monday. (It was my first extra day off in like 8 months, after a 3 month span of working 60 hours/6 days a week)

Decided to make it all up in a 4 day hell week.

Don’t do this.

Got through my conditioning, warm up, and into my first giant set, on box squats. Almost passed out. Couldn’t get my composure. Calling it for the day, before I completely tear myself down. Hitting it with the force of 1000 Spartan warriors tomorrow.

Just a bit if advice!

Also, wasps can go to hell, and had 0 influence on my decision today.

2 Likes
45

There ya go…

I crushed a 5rm on squat today for 290. It was so brutal I couldn’t do the 80% for 10 back off. I got 6 and racked it. Dropped the weight and got my reps

1 Like
46

Whatever it takes to finish it man! That’s why I’m backing off. I didn’t do enough to wear out my legs today, so I can get a good lift in tomorrow. Instead of groveling through it, failing, and getting a half assed make up lift tomorrow.

I was always the chicken leg dude in school, so I really really really hate dumping legs. But I also like my spine, and a lack of blown blood vessels in my eyes.

3 Likes
47

Well don’t get pissed this program takes care of good days and bad days. If you think back, I’m almost sure that after the 185 you knew that 195 wouldn’t go up.
I’ll get mad at myself when I don’t get what i want, but most of the times I kind of know it beforehand.
I think much of the nuts and bolts on this program is the amrap set, getting you to grind the last rep or two out is where the strength and muscles are made.

You’re doing a good job Chaos, like your progression.

Not lame, maybe 30 sec is lame, but you get the blood flowing in the entire body, getting nutrients to the hard working muscles.

Really like you workout… that Darkhorse Guinea Pig got me scared too :slight_smile: LOL

48

Hey bro, searched this to see if anyone was running it yet, and yours popped up first. Starting this tomorrow after spending the last couple days putting the first week together. I’ve been doing the basic Juggernaut program for a couple years now, with conditioning kind of sporadic in there (always two days a week of some form of conditioning, sometimes I add in HIIT-style finishers at the end of my lifting days). Anyway, solid work bro. This looks brutal (in a good way), kind of looking forward to it. Was thinking about running a log, haven’t decided yet.

I copy-catted some of Alpha’s workouts (cut and pasted them right off his workout log on here) several years ago, and they kicked. my. monkey. ass. This looks like a more ‘organized’ and refined version of that.

49

Run a log man. We can build off of each other…

50

Meant to ask chaos, your ME numbers - are you only doing the 3 sets or are those your RM’s for each day? Wasn’t clear to me, between how Brian described it in his video and what you have written.

losthog - works for me

51

Cool. I’m running this program too. Check out the log sometime.

For ME day I work up to a set of max and then do the three back offs at 80% of that daily ME set.

52

yeah, that’s what I thought the program called for. Wasn’t sure if he was limiting himself to three ramping sets for ME, or if that’s all he was able to get (after warm up) with the giant sets during the 30:00 window.

Just threw up an intro post for my log. Will def check yours out.

53

BENCH DAY 3

  • Conditioning, Battle Rope intermittently for 10m
  • Floor Press Giant Set
    -BB Rows 8 reps 115/135/155/155/155
    -Floor Press 5/5/3/3/3 205/245/275/280/285
    -Decline Crunches 10/15/20/20/20
    -Burpees 10/10/10/10/10
  • Floor Press Volume
    -225lbs 13reps, 8reps, 8reps
  • OHP EMOM
    -120lbs 10x3
  • Assistance
    -Incline Skull Crusher Cluster Set 6x4 65lbs
    -Band Pull Aparts

Notes:
It’s hot as hell in NC.
Wasp invasion has subsided.
Conditioning still sucks. I’m fighting my breath more than fatigue.
Otherwise all around successful day.

Will post replies and new info in following comment*

1 Like
54

Mortdk:
I appreciate it man, truthfully I’m laid back to a fault, I usually have to pretend to get mad if the situation calls for it, but lifting is something different, I just hold myself to a different standard when the endorphins are kicking.

Boatguy:
It’s a force of nature man, I don’t know what it is, I’m not accustomed to super sets, let alone giant sets, I break a sweat on Deadlift Day before I even step food in my garage, but it is fun!

To clear things up on my workout, what I do for my giant set is:

Giant Set for 2 - 3 warm up sets, this mimics the main sets, just lighter weight/reps

Then I proceed to go for… attempts, I suppose you could call it. Basing off my warm ups I get close to what I think my max is, then try to crawl up 5-10 lbs on the main lift for every set.

So typically I end up with 5 - 6 giant sets by the end.

AS FOR THE SKIPPED LEG DAY.
Attempt 1: Gassed myself, after attempting 4 days in a row. Couldn’t get past my second main giant set. Couldn’t catch my breath. Cashed it in for the day. Also noticed an uncomfortable amount of wasps in the garage (6)

Attempt 2: Went into garage, immediately noticed a small swarm. About 10 in the garage. Started watching them, noticed they were going in and out of a box. Proceeded to gas them with extreme prejudice. Gassed the flyers. Gassed the box, taped it shut, chucked it in the yard. Couldn’t lift due to extreme poison in the garage.

Attempt 3: Still too much poison, smelled fresh. Didn’t feel like setting the whole workout back another day, proceeded to bench today.

I am comically afraid of bees. So. Yeah.

That’s everything up to date.

4 Likes
55

Damn son these are nice numbers.

56

Thanks! Chest is my genetic gift, right along side shitty shoulders, which I’m improving.

Take a good look at leg day and get a chuckle in comparison.

57

Me too man, Wasps are a plague

1 Like
58

WAVE 2

DEADLIFT DAY

  • Conditioning Burpees, barbell squats, box jumps
  • Deficit Deadlift Giant Set
    -DB Leg Curls 8 x 5 50lbs
    -Deficit Deadlift (3") 5 reps 205/255/305/325/335
    -Russian Twists 10/20/25/30/35
    -Battle Rope (sec) 20/20/25/30/35
  • Deficit Deadlift Volume
    -270lbs 13reps/8reps/8reps (couldn’t get 10)
  • Squat EMOM
    -210lbs 7 x 3

Notes:
Dropped to 185 on dynamic effort, almost couldn’t get out of the hole, totally fried. Maybe deficit hit my legs more than I thought? Also no core strength by these sets.
Another raw deadlift day, my favorite day, but definitely the hardest day by far.
Going to back off the weight on dynamic work and get the form back in check.

2 Likes
59

Don’t know if you caught this in Brian’s video, but he said you can break the volume sets into smaller chunks if that’s what it takes to get the total reps.

Solid work, bro. I’ve never done deficit deadlifts, might throw them in as an assistance move (assuming I am ever able to actually complete the assistance portion on leg day…) at some point.

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60

So for another thought on DE. Louie Simmons says anything 35% up to 75% can be dynamic effort. Bar speed is the most important part of DE effort.

1 Like