Velvet's Lifting and Other Fun Stuff Log

3/10/22

God is a Beast - W3/D3 - Deads

SUPER SETS (jump - clean)

Box jumps:
3x3

Power cleans:
45x5
95x3
140x5x3

SUPER SETS (dead - core)

Deadlifts:
135x5
235x5
275x5
315x5
255x5
295x5
325x5

Decline ab crunch:
3x8
3x7

SUPER SETS (row - shrug)

BB rows:
205x10
185x10
155x12

BB shrug:
205x8
185x7
155x8

SUPER SETS (rdl - hyper)

Seated DB RDL:
70x3x9

Band reverse hyper: (single strand)
3x11

CONDITIONING

Tabata BB thrusters w/45lb

Flew through this after a late work day. Everything felt pretty solid, still not sold on seated hinge movements.

Tabata thrusters…nasty. Elbows were a little cranky after those. That’s a long four minutes.

2 Likes

3/11/22

God is a Beast - W3/D4 - Bench

GIANT SETS (chin - bench - core)

Over hand pullups:
2x9
3x8

Axle bench:
50x10
145x5x5

Band oblique crunch:
x10/side

SUPER SETS (bench - row)

Axle bench:
145x5x5

Chest supported DB row:
70x4x7
70x1x11

DB bench mechanical drop set: (low shoulder, high incline, low incline)
50x10 (4)
50x6 (3)
50x6 (2)

Ring pushups:
x50 rest/pause

SUPER SETS (shoulders - triceps)

Ring face pulls:
3x11

Ring tricep extensions:
3x9

CONDITIONING

Tabata barbell man makers w/65lbs

Solid workout to end the week, nothing spectacular to take away but everything just felt the way it was supposed to.

Another new evil with those man makers was discovered today. Got three “reps” on the first two rounds, then two reps for the remaining ones. Three reps per round throughout would be nasty and is something to shoot for.

1 Like

3/14/22

God is a Beast - W4/D1 - Squats

SUPER SETS (jump - clean)

Box jump:
3x3

Hang power clean:
45x5
115x3
135x3
150x3

SUPER SETS (squat - core)

Squat:
45x10
135x5
180x10x5

Standing incline ab wheel:
4x6
2x5

ATG split squats:
40x3x6

Band assisted Nordic hamstring curl: (purple)
3x6

ATG quad extensions:
3x8

SSB standing calf raise:
135x10
135x9

CONDITIONING

Burpees + ring fallouts:
x21-15-19
7:15

Checked all the boxes today.

3 Likes

another couple of strong sessions Velvet

1 Like

3/15/22

God is a Beast - W4/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 (mid close)
+35x3x7
+35x2x6

Axle clean and press away:
50x10
80x5
90x5
100x5
85x5
95x5
110x5

Band side bends:
x10/side

DB incline bench drop sets: (2)
60x11
50x7
40x10

Dips:
x50 rest/pause

SUPER SETS (raise - band)

Lateral raise:
15x4x11

Band pull aparts:
4x25

Poundstone curls:
x121

CONDITIONING

EMOM front squats w/135lbs
x2-4-6-7-6-5-4-3-2-1

Solid workout and borderline enjoyable, until the end. Poundstone curls and conditioning are just misery. I lost the bar on the 7th rep of the conditioning set and had to clean it back up. Towards the end I ignore the EMOM timer and get the low rep sets done a bit quicker because I want to maintain the challenge and gtfo of the gym.

2 Likes

3/17/22

Hiking

Mount Lincoln & Lafayette
19&20/67
8.6 miles (125.1 total hiked)
4,075’ elevation gain (44,407’ total gained)





Aww yeah, hit up my all time favorite hike in some pretty stellar spring conditions. Been meaning to do this one in the snow and couldn’t have asked for a better day. One of those trips where my hiking partner and I were prepared for weather that never came. Never even bothered to put on my rain jacket above tree line, it was just absolutely beautiful out. Mid to high 30s all day, with wind gusts dropping it down to the 20s which helped cool me off since I sweat like a pig.

Wanted to get out to this in January of February this year for some true winter conditions, but between having covid, scheduling issues, and the conditions being way too rough when I could get out (-20 and 2’ of snowfall anyone) I had to delay a bit.

The way up is an incredible trail that intersects a waterfall at several points, I have a good photo of one of the falls but I tried my best instagram influencer pose as a joke in front of it so I’m going to spare anyone here that.

@wanna_be This is the hike you were looking into doing up here this winter iirc. Had I done this in January I’d have had a puffy and outer shell on, wind pants, fleece buff, mittens, goggles, and snowshoes on. We got it done in just over 5 hours, but I’d expect at least 8 in true winter conditions as navigating the ridge line becomes much less clear cut. Awesome stuff.

This took place of Thursday deadlifts, which I intend to catch up on this weekend.

Also going to continue logging these as I scratch them off the list of 67. Clearly I didn’t get them all done last year, but that goal was more to force me back out into the mountains than anything, so I’ll keep on keepin’ on.

3/18/22

Moving

Transported a gun safe from my bosses house to my basement yesterday. Wound up taking a decent amount of time after work between rigging up a trailer, getting the dolly, and all that admin stuff.

Had two friends helping my cause, but we got a handful of good lifting reps in on a 700lb safe. Went smooth despite none of us being particularly large fellas, just used some strategy to get it into place. By the time this was all done it was close to 9pm so I decided to call the day there and I’ll catch up on my lifting days this weekend.

7 Likes

Those views are spectacular. Holy cow.

1 Like

So freaking jealous man!!! I’ll get up there and hike it soon. I wanna do it in the worst conditions possible because why not :joy:.

I think that whole area would be absolutely beautiful in the fall too when the leaves are changing colors

1 Like

3/19/22

Climbing

Indoor, top rope, 5 pitches

Nothing too challenging today, I haven’t climbed in probably close to a year. Just had some fun for a couple hours with friends and didn’t push too hard, but still smoked afterwards.

God is a Beast - W4/D3 - Deads

SUPER SETS (deads - core)

Trap bar lifts:
150x5
255x10x5

Decline crunch:
4x8
2x7

SUPER SETS (row - shrug)

Trap bar row:
170x9
170x7

Trap bar shrug:
170x11
170x9

That’s it for lifting, got the necessary main work in and a quick round of assistance work. All set with training today.

@kdjohn Yeah man it’s one of the best areas in the region IMO. Love it up there.

@wanna_be Fall is pretty incredible up there, but A LOT of people have that idea too haha. The snow acts as a gatekeeper which is nice. You’ll have to let me know when you make it up this way, maybe we can recruit @twojarslave to join a T-nation hiking trip.

5 Likes

3/20/22

God is a Beast - W4/D4 - Bench

GIANT SETS (chin - bench - core)

Over hand pullups:
3x9
2x8

Axle bench:
50x10
135x5
155x5
175x5
145x5
165x5
190x5

Band oblique crunch:
x10/side

CONDITIONING

Tabata zercher lifts w/120lbs
x2 per round throughout

That’s all for today. Got a rockin’ headache and really just wanted to sleep the day away instead of get some chores and a workout done. Skipped all the assistance and just hit the main work and conditioning for discipline purposes only.

Bench seems to be cratering on this program, I hit 190 for 5x5 recently and just this single set of 5 was rough. Such is life.

Had about 5 seconds left per round on those zerchers, so adding weight is the progression there rather than reps. Too many steps to really speed it up enough for a third rep.

1 Like

I do a lot of traveling in the fall but throw out a date when it gets closer. I’m down as long as you guys don’t expect any speed or distance records to be set. I am still useful as a pack mule and a goon in case someone starts beef out on the trails.

1 Like

3/21/22

God is a Beast - W5/D1 - Squats

SUPER SETS (jump - clean)

Box jumps:
3x3

Hang power clean:
45x5
95x3
145x5x3

SUPER SETS (squat - core)

Squats:
45x10
135x5
185x5
205x5
235x5
205x5
235x5
255x2

Incline standing ab wheel:
5x6
1x5

ATG split squats:
x25/side

Seated band hamstring curls:
x50

Sissy squats:
x15

Seated DB calf raises:
70x21

CONDITIONING

Burpees:
x50 in 5:03

I always know when I’m getting towards the end of a programming block when I try to justify skipping stuff for no reason. Looking forward to taking a different lifting approach just to freshen things up.

@twojarslave I’m not much of a speedster myself, always tend to overpack and enjoy rather than entertain the idea of FKTs haha. I can hike quick, but then I don’t have enough breath to talk shit about the guy with a blue tooth speaker playing What I Got for the 1,000th time on the trail. Gotta keep those priorities in order.

2 Likes

3/22/22

God is a Beast - W5/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 - close grip
+35x4x7
+35x1x6

Axle clean and press away:
50x10
90x5x5

Band side bends:
x10/side

GIANT SETS (press - curl - band)

Axle clean and press away:
90x5x5

DB hammer curls:
25x4x10
25x11

Band pull aparts:
5x20

Dips:
x50 rest/pause

Lateral raise:
5x25
10x15
15x10
15x10
10x15
5x25

CONDITIONING

Tabata front squats w/75lbs
8’s across

Main work felt pretty solid tonight, until my upper back completely seized up after the fourth set. Was able to complete everything just fine, but discomfort is high.

Managed to get 8 reps on each round of the front squats. That sucked.

1 Like

3/23/22

Cardio

~1 mile run

Going to be a later day at work so wanted to get something in before I go in. Ran this pretty fast today, lungs are working better after a pretty mellow winter.

1 Like

3/24/22

God is a Beast - W5/D3 - Deads

SUPER SETS (jump - clean)

Box jumps:
3x3

Power clean:
45x5
115x3
150x5x3

SUPER SETS (dead - core)

Deadlifts:
135x5
255x5
295x5
325x5
295x5
325x5
365x3

Decline crunch:
5x8
1x7

SUPER SETS (row - shrug)

BB row:
185x14
185x10

BB shrug:
185x7
185x6

Seated BB good morning:
95x3x8

CONDITIONING

DB Grace w/40lb DBs
3:14

Totally not feeling training today, but that’s been building for a while. Just trudging at this point.

Seated good mornings are out, silly exercise imo.

Floor to overhead is the business.

3 Likes

3/26/22

God is a Beast - W5/D4 - Bench

GIANT SETS (chin - bench - core)

Over hand pullups:
4x9
1x8

Axle bench:
50x10
120x5
155x5x5

Band oblique crunch:
x10/side

SUPER SETS (bench - row)

Axle bench:
155x5x5

Chest supported DB row:
70x4x8
70x11

Ring pushups:
x50 rest/pause

SUPER SETS (pulls - triceps)

Ring face pulls:
3x12

Ring tricep extensions:
3x10

3 Likes

3/28/22

God is a Beast - W6/D1 - Squats

SUPER SETS (jump - clean)

Box jump:
3x3

Hang clean:
45x5
125x3
140x3
155x3

SUPER SETS (squat - core)

Squat:
45x10
135x5
190x10x5

Incline standing ab wheel:
6x6

ATG split squats:
40x2x10

Band assisted Nordic hamstring curls:
Px2x10

ATG quad extensions:
2x10

SSB calf raises:
135x11
135x10

CONDIDTIONING

Burpees & prisoner squats:
x5-10-15-10-5
6:17

Best workout I’ve had in a couple weeks. Cleans were nice and snappy and I nailed the catch over and over again.

Squats started off rough. Knees and IT bands were more cranky than I’m used to, but by the third set things were moving well. Put the belt on for the last set and nearly lost the bar off my back from how much more pop I had.

Big leg pump to finish things off, and then the lung buster.

4 Likes

3/29/22

God is a Beast - W6/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 - super close grip
+35x5x7

Axle clean and press away:
50x10
85x5
95x5
110x5
95x5
110x5
120x3

Band side bends:
x10/side

Dips:
x50 rest/pause

SUPER SETS (raise - band)

Lateral raise:
15x4x12

Band pull aparts:
4x25

Poundstone curls:
x122

CONDITIONING

EMOM front squats w/135:
x2-4-6-8-7-6-5-4-3-2-1

Another solid workout. Body must be realizing it’s the last week of this program so we’re going out with a bang I guess.

Surprised I did so well on that conditioning workout. Legs are pretty sore from yesterday but they carried me through fairly well.

4 Likes

3/30/22

God is a Beast - W6/D3 - Deads

SUPER SETS (jump - clean)

Box jump:
3x3

Power clean:
45x5
135x3
150x3
165x3

SUPER SETS (deads - core)

Trap bar pulls:
150x5
275x10x5

Decline crunch:
6x8

SUPER SETS (row - shrug)

Trap bar row:
150x13
150x11

Trap bar shrug:
150x9
150x8

CARDIO

~1 mile jog

Sweet lifting portion. Cleans were awesome, hitting a nice stride with these at the moment. There’s a PR there waiting for me to snatch it at some point.

Trap bar pulls are growing on me every time I do them over conventional deads. They’ll be the main movement in my future programming to see how long that lasts, haha.

Decided to call an audible and get a jog in rather than a conditioning component to the workout. Only have time for one, and it’s beautiful out today so it was the easy call. Have a long next 30 hours of travel and work ahead of me, and it’s going to rain tomorrow. I proactively set up my equipment to hit a Grace workout when I get home, hopefully before 9pm.

4 Likes

3/31/22

Conditioning

Football bar viper Grace w/115lbs
7:06

1 Like