Don’t worry about the smalls, they aren’t who you’re trying to be! You should’ve started stretching aggressively (however one does that), so that he could see you in the periphery though.
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Been loving watching that squat weight go up.
People say really dumb things, especially in some attempt to make small talk. I had something similar happen yesterday at work. I got a diet coke from the vending machine and some dude said “I see you eat all this healthy food all the time and you’re having a COKE?!” I say “It’s a diet coke” and he smugly goes “Well I guess we all have to have something.”
I say “Thanks for judging me dude”. His face just goes blank, he pauses and sheepishly replies “Hey, I didn’t mean…”
I tell him it’s fine and walk away. You can either ignore it or call people out on it, but either way, good on you for not feeling a need to justify yourself. You know your path, and interactions like this are a sign you’re succeeding and others are feeling inadequate observing it.
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John McCallum The Complete Keys to Progress
Leg and Back Specialization Bulk Program
Week Four Day 2
Hyper Extension
45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10
Power Clean (Muscle Clean)
165 lbs x 5
165 lbs x 5
165 lbs x 4
165 lbs x 3
165 lbs x 1
Deadlift
265 lbs x 3
285 lbs x 3
305 lbs x 3
325 lbs x 3
335 lbs x 3
345 lbs x 3
355 lbs x 3
365 lbs x 3
385 lbs x 3
395 lbs x 3
Bent over rows
200 lbs x 12
200 lbs x 12
200 lbs x 12
200 lbs x 12
200 lbs x 12
Dead hang chins
Bodyweight x 2
Bodyweight x 4
Bodyweight x 4
Bodyweight x 4
Bodyweight x 4
BTN Chins
Bodyweight x 1
Bodyweight x 1
Bodyweight x 1
Bodyweight x 1
Bodyweight x 1
Bench Press
210 lbs x 10
210 lbs x 10
210 lbs x 10
210 lbs x 10
210 lbs x 10
Treadmill
Time: 25:26
Total Distance: 1.5 Miles
Jog - 5.0 Speed - 1/4 mile
Walk - 2.8 Speed - 1/4 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 2.8 Speed - 1/4 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 2.8 Speed - 1/4 mile
I farted 3 times while using the treadmill, great training day, muscle cleans are stubborn.
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Those are rookie numbers.
I see you also call them power cleans, is there a meaningful difference?
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Heretopassgas
The program states they are supposed to be power cleans . Unfortunately, I do not have the mobility for a front rack position so I pretty much just rip the bar from the ground and muscle it up into my ohp pressing position.
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Got it, you should take a video of it and get some feedback! I’m by no means a great at cleans but didn’t them a decent amount in my early 20s, definitely a fun exercise to get better at, makes you (feel) strong.
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John McCallum The Complete Keys to Progress
Leg and Back Specialization Bulk Program
Week Four Day 3
Parallel Breathing Squat
160 lbs x 5
250 lbs x 5
340 lbs x 5
390 lbs x 5
410 lbs x 5
430 lbs x 5
430 lbs x 1 (Argh I’m not going down without a fight)
430 lbs x 1 (I went down but with a fight)
Hack Squat Machine
4 plates and 30 lb x 12
4 plates and 30 lb x 12
4 plates and 30 lb x 12
4 plates and 30 lb x 12
Donkey Calf raises (plate on back)
55 lbs x 20
55 lbs x 20
55 lbs x 20
55 lbs x 20
55 lbs x 20
Lying Leg Curl Machine
160 lbs x 10
160 lbs x 10
160 lbs x 10
160 lbs x 10
160 lbs x 10
Front Squat (SSB)
182 lbs x 8
182 lbs x 8
182 lbs x 8
182 lbs x 8
Great training session!, will aim to get 3x5 with 430 lbs next time.
Notes: Not sure how long I’ll stay on this program. I don’t really want to get off it tbh but training like this and life (summer internship) during the month of may….let’s just say I want a better life balance. It all depends on how far the gym is from my internship housing tbh. If the gym is stupid close then I might put my foot down and run the high protein high set program. Lord knows I can’t train 6 days a week during next school year.
Programs I have my mind on:
High Protein - High Set Program
DoggCrapp
Deep Water Beginner
Deep Water Intermediate
5/3/1 PR Sets and Widowmakers
(Stay on this program if I can)
Anything from this book I ordered lol:
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I love reading this! Great way to start my day. Way to push hard, my man.
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I was honestly thinking these 3 as well after the 10k, dude… I don’t know enough about doggcrapp though, and from what I’ve read I don’t have the correct setup for it.
You’re killing it man. Your strength has just exploded, it’s awesome!
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Thanks Sven!! Always gotta try my best during training!
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I think it’d be helpful to break those programs down into a matrix and have it go by availability. DoggCrapp is awesome if you have limited training opportunities, as it’s 3 times a week. PR sets and widowmakers would be helpful if you have more training opportunities but less training TIME, as the workouts would be fast but need to happen more frequently.
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I’m looking forward to your book report!
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That’s a great suggestion Pwn, I will do that. I have been leaning towards training 3 days a week just to give my mind a break but we will see, haven’t gotten my housing assignment yet.
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Thanks a ton boilerman, you gonna post progress pics after you finish the challenge?
Lol I really don’t want to run Deep Water because of how painful it is. Deep Water, in my opinion, is as mentally taxing as Super Squats. But then I tell myself, “what difference does it make”no matter what I do, it should be uncomfortable,hard, and/or painful. The worst thing for me to do is to get complacent, that’s my default. (Heh heh but I guess if I get too chunky then I gotta slow down)
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Yeah man I was at least going to take some comparison photos for myself to see what happened these four weeks
I feel the same way dude. It’s a weird crossroad… I definitely want to run it because of what it does to my body, but I really don’t want to run it because of what it does to my body, hqha
Yeah man!!!
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John McCallum The Complete Keys to Progress
Leg and Back Specialization Bulk Program
Week Four Day 4
Hyper Extension
45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10
Power Clean (Muscle Clean)
145 lbs x 5
145 lbs x 5
145 lbs x 5
145 lbs x 5
145 lbs x 5
Deadlift
270 lbs x 3
290 lbs x 3
310 lbs x 3
330 lbs x 3
340 lbs x 3
350 lbs x 3
360 lbs x 3
370 lbs x 3
390 lbs x 3
400 lbs x 3
BOR
205 lbs x 12
205 lbs x 12
205 lbs x 8
205 lbs x 6
205 lbs x 2
Dead hang chin ups
Bodyweight x 5
Bodyweight x 5
Bodyweight x 5
Bodyweight x 4
Bodyweight x 4
Btn chins
Bodyweight x 0
Bodyweight x 0
Bodyweight x 0
Bodyweight x 0
Bodyweight x 0
Bench Press
215 lbs x 10
215 lbs x 10
215 lbs x 8 (oof poopy form)
215 lbs x 9
215 lbs x 7
Treadmill
Time: 24:19
Total Distance: 1.5 Miles
Jog - 5.0 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
Super happy with everything today, I trained hard even if I missed reps.
Running felt wayyyy easier today even though I made it a teensy bit harder.
Deads, piece of cake
Pleased with this training week, will aim to keep squeezing out poundages on Squats next week cause that is getting mighty hard lol.
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So glad today is wellness day, I can just read the heck outta this and lay down all day.
Edit: This book is awesome
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I just saw a post on Facebook about Jim Flanagan giving them his signed copy of Bill Pearl’s Keys to the Inner Universe book! Now I see this after being recommended Your log! I’m definitely in the right place. I think it’s also a sign I need to read that book!
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John McCallum The Complete Keys to Progress
Leg and Back Specialization Bulk Program
Week Five Day 1
Parallel Breathing Squat
160 lbs x 5
250 lbs x 5
340 lbs x 5
390 lbs x 5
410 lbs x 5
430 lbs x 0
This was all I did today. I was hoping to keep squeezing out poundages but I guess I ran the program to the end (well the squats anyway). It’s a great program, I definitely recommend it and won’t mind returning to it. Just went home after this, figured there was no point in toasting my legs even more.
I’m going to move onto something else just because I initially planned on leaving the program once this college semester ends (it ends in like 2 or 3 weeks). Whether I stayed on the program or not, it wouldn’t matter cause I’m going to lower the poundages on leg movements and build my way back up regardless. Might as well go with something I’m going to stick with for a little while.
I have decided that I will run the intermediate program in the Bill Pearl Book. I love it, I can play around with so many exercises and I’m supposed to change them up once in awhile.
I’m going to use this to my advantage to be able to push conditioning harder. What I mean by this is juggling exercises in a way that I don’t fry my body so quickly.
Still going to keep running, that is not going away. I might consider running 3 days or running 2 days and doing 2 tabahoohah workouts (tabata), haven’t decided yet.
Well that’s enough I’m rambling I’ll eat, rest up and tackle the new program this Wednesday.
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Bill Pearl’s Keys To The Inner Universe
Intermediate Program
Week 1 Day 1
(Super-setted)
Barbell Breathing Squat - 4 x 10 - 280 lbs
Seated Flat Bench Leg Tuck - 50 reps - Bodyweight
Jack Knife Sit Up - 50 reps - Bodyweight
Chinning Bar Leg Raise - 50 reps - Bodyweight
(Super-setted)
Barbell Shrug - 4 x 10 - 195 lbs
Flat Bench - 3 x 10 - 190 lbs
Pull-ups - 4 x Amrap - Bodyweight
(Super-setted)
Barbell Raised Heel Calf Raise - 4 x 20 - 195 lbs
Standing Dumbbell Side Laterals - 4 x 10 - 35 lb dumbbells
Bent Over Straight Arm Dumbbell Raise - 4 x 10 - 35 lb dumbbells
Standing E-Z Curl Bar Triceps Curl and Press - 3 x 10 - 80 lbs
Tricep rope push down - 3 x 10 - 100 lbs
(Super-setted)
Dips - 3 x 10 - Bodyweight
Leg raises on dip machine - Bodyweight
Tabata kettlebell swings
70 lb kettlebell
Round 1 - 12 swings
Round 2 - 12 swings
Round 3 - 10 swings
Round 4 - 10 swings
Round 5 - 10 swings
Round 6 - 12 swings
Round 7 - 3 swings
Round 8 - 6 swings
Treadmill
Total Time: 17:35
Total Distance: 1 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
Lying Leg Curl Machine - 4 x 10 - 120 lbs
Scaled back on running a bit, was pretty gassed the first cycle, probably because of kettlebell swings), still build to build upon it.
First two sets of squats were actually 295 lbs but then I was like “I always tend to start a little too heavy so let’s lower it a bit”.
That john mccallum leg and back program is awesome. I weigh 247 lbs, that’s awesome, I also don’t look any fatter, I think I look a bit leaner actually.
My goal right now is to build muscle and lose fat. I’m not sure if that’s even possible but I’m going to find out if that’s possible.
Ramble ahead:
I super-setted a crap ton of stuff, so it kinda looks like I did the exercises in groups. Now that I think about it, what I’m doing is similar to PHA training mentioned in Keys to Progress. Which is a training method to burn fat and gain muscle). As soon as I got to the gym my plan was to get everything done as quickly as possible.
I also have my running, this is only like the 4th week of running which isn’t a long time.
Also the definition diet for Keys to Progress, …. ….lol definition diet, deep water diet, pretty much the same thing
Strictly high protein and no carbs (sorta, cause I use a keto pancake mix that was recommended and I put protein powder and powdered peanut butter in it to make protein pancakes)
I also use this sugar free ice tea powder and put that in water. (I am allowed to drink tea or coffee)
Now I’m adding these tabahoohah (tabata) sessions.
My plan for next week is:
Monday - KB Swings
Wednesday - DB Thrusters
Friday - KB Swings
My theory is that if I keep pushing conditioning and stick with the diet then within a couple months I should look better. If that doesn’t work then I’ll try something different.
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