Velvet's Lifting and Other Fun Stuff Log

Training Training Logs
2281

4/18/22

Pervertor - W2/D1 - Squats

GIANT SETS (jump - squat - core)

Box jumps:
5x3

Squat:
45x10
135x5
175x5
200x5
225x5
175x5x10

Incline standing ab wheel:
1x8
4x7

ASSISTANCE CIRCUIT

DB reverse lunges:
35x5x5

Dips:
+25x5x7

BB row:
175x5x8

BURNER

Bodyweight quad extensions:
x50

CONDITIONING

Tabata front squats w/35lb DBs:
5x8, 3x5 - 5 rounds held at sides

You could call this workout the good, the bad, and the ugly. Squats were on point today, and it truly felt like a 5’s week. Aside from the searing pain in my left IT band, things were poppin’. Perhaps the best showing on BBB work I’ve ever done. I suspect some conditioning work might be paying dividends already.

Things changed once I got to the assistance work, I used up all my good, and I was walking through sand during this circuit. Got it done, got some good reps in, but I was not happy to be doing any of it. Especially that quad burner at the end.

I laughed and swore a few times as I was convincing myself to just get the conditioning done, and once I hit start on the timer and the 10s countdown began I had regrets right away. Didn’t try to hold the rack on any sets and still hit a brick wall on the 6th work set. Squatted down for the 6th rep and the DBs just fell to the floor, where they remained until the timer said pick them back up. Did that a couple more times and dragged my ass upstairs to live another day.

1 Like
2282

4/19/22

Pervertor - W2/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (mid wide grips)
BWx10
+25x3x9

Axle clean and press away:
50x10
80x5
90x5
100x5
80x5x10

Landmine twists:
25x5x10

ASSISTANCE CIRCUIT

Paused slant board squats:
80x5x6

DB high incline bench: (3)
55x5x5

Meadows row:
50x5x8

BURNER

Band pushdowns:
Black+red to failure
Black to failure
Red to failure

CONDITIONING

Tabata front squats w/35lb DBs:
8x8 - 4 rounds racked, remainder at sides

Not ideal conditions for a workout today, but still got it done without much fuss. Today was very much a ready for action day.

Started off driving through what felt like as close to a hurricane as New England can get for a couple hours. Hydroplaning aplenty but made it to my destination. Work was a pain in the ass, then traffic on the way home was even more so.

Always wind up dehydrated on days like this, and more so than the lack of sleep or nutrition that can derail me. But I was set to jet when I got home tonight.

Much bigger gas tank for the conditioning workout today, the lack of a boatload of squats preceding it probably made a big difference. Tired now. Gotta eat.

1 Like
2283

4/20/22

Conditioning

Juarez Valley power cleans / burpees:
135x8-1-7-2-6-3-5-4 / x5

Time: unknown, forgot to look at clock, under 10 minutes

Tabata front squats w/35lb DBs:
7x8, 1x9 - 5 racked, remainder at sides

Hill sprints:
5x80 yards

Glad that’s all over with, woof.

1 Like
2284

4/21/22

Pervertor - W2/D3 - Deads

GIANT SETS (jump - pull - core)

Box jumps:
5x3

Trap bar pulls:
60x10
150x5
240x5
270x5
305x5
240x5x10

Dip bar leg raise:
1x9
4x8

ASSISTANCE CIRCUIT

Peterson step ups:
BWx5x10

Ring pushups:
BWx5x10

Chest supported DB rows: (2)
65x5x8

BURNER

DB Kelso shrugs: (3)
65x13

CONDITIONING

Tabata front squats w/35lb DBs:
7x8, 1x10 - 6 racked, remainder at sides

Had to lay down for a few minutes after this one. Smoked. Blasted through it in a little under 50 minutes. This program is a little SVRII-esque, in that each week is unique in its form of misery. Just swap widowmakers for BBS and the desire to complete the workouts in a specific time frame. Totally not looking forward to bumping up the training maxes for the next block.

2285

4/22/22

Pervertor - W2/D4 - Bench

GIANT SETS (chin - bench - core)

Over hand pullups:
1x11
3x10

Axle bench:
50x10
130x5
150x5
170x5
130x5x10

Band side bends:
x10/side

ASSISTANCE CIRCUIT

Band good mornings:
5x10

Seated DB shoulder press: (4)
40x5x8

Football bar hammer curl: (middle grips)
65x5x8

BURNER

Band chest press:
x100

CONDITIONING

Tabata front squats w/35lb DBs:
8x8 - 3 racked, remainder at sides

Bench Fridays, as much as I dislike them, are definitely the move. Low priority lift, tends to be the easiest, gives off a very start of the weekend feel.

Paused all the reps of the main work and the last rep of each supplemental set just to make things a bit tougher since the weight is so light.

Hit a wall on that conditioning workout today, had some high hopes to keep the DBs racked for each set but there was no way. I was in trouble after the first rest period. Left IT band is super jacked up too, I’m not sure what to do about this thing.

2286

How do you find the back off sets?

2287

4/23/22

Conditioning

Tabata front squats w/35lb DBs:
8x8 - all rounds racked

BB ABC w/ burpee ladder supersets:
ABC - 95x1
Burpee - x1-2-3-4-5
2 rounds - 9:29

~1 mile jog

Spent a few minutes sitting on my couch dreading the front squats. Pretty standard. They went well enough, and afterwards I decided to get some more work in.

Made up a slick little WOD there, wasn’t too bad but had my breathing hard enough. I’ve got a harebrained EMOM idea with the ABCs and burpees I’ll have to give a shot some time.

Decided to just get my jog in today and leave tomorrow pretty training free to cap it off.

@bigpappafrance I find them to be necessary, and effective. I also find them to be time consuming and unenjoyable, haha. They’re just part of the program and so far I think it’s a winner.

2288

4/25/22

Pervertor - W3/D1 - Squats

GIANT SETS (jump - squat - core)

Box jump:
5x3

Squat:
45x10
135x5
200x5
225x5
250x5
225x5x5

Incline standing ab wheel:
2x8
3x7

ASSISTANCE CIRCUIT (with weight vest)

ATG split squats:
+33x5x5

Ring pushups:
+33x5x6

Inverted row: (14, close grips)
+33x5x7

BURNER

Seated band hamstring curl:
x50

CONDITIONING

Tabata front squats w/40lb DBs:
4x8, 4x5 - 2 racked, 1 at sides, rest from floor

Man, if my IT band wasn’t on the verge of maybe snapping, I’d be elated with how my squats are going. They’re feeling stronger than ever, and I’m getting these sets done quick. The Tabata stuff must be the truth.

Weight vest circuit was money, that’s good stuff.

Tabata front squats might be the truth, but I may have found my brick wall with the 40lb DBs. After two rounds I wasn’t even surviving, they were winning the fight.

1 Like
2289

4/26/22

Pervertor - W3/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (middle grips)
BWx10
+35x3x7

Axle clean and press away:
50x10
90x5
100x5
115x5
100x5x5

Landmine twist:
45x6

ASSISTANCE CIRCUIT

Reverse lunges:
BWx5x10

DB flat bench:
60x5x8

T-bar row:
115x5x6

BURNER

Overhead tricep extension: (axle)
30x50

CONDITIONING

Tabata front squats w/40lb DBs:
6x8, 2x5 - 2 racked, 2 at sides, remainder from floor

I’m legitimately toying with the idea of taking a deload next week. I’ve never felt as strong as my workouts have been, but my body is so sad about it, haha. Planning on pushing through for the remaining three weeks and taking it at the proper time, but I’ll see how the rest of this week goes.

Might be able to solve it by making an immediate change, which is going bodyweight only for all of my lower body assistance work. I tried doing weighted reverse lunges today and had to shut that down right away. Searing pain across the IT band. It’s localized to one spot a few inches down my leg, but man does it hurt. I’m usually pretty good at ignoring that kind of thing, but it straight up stopped me in my tracks today, figured pushing it was a bad idea. Left leg is the culprit, but even as the support leg when the right is lunging it was stressing out. Bright side is that it did feel a bit better after the bodyweight lunges.

Thinking about causes - probably some kind of overuse tendonitis and it makes perfect sense. I went from having one leg focused day (and whatever leg stimulus I get from deads) and a run or two, to 6 days of direct leg work. I’m sure it’ll adapt at some point, but I may need to do the reasonable thing and let the inflammation die out.

Solid improvement on the Tabata work today. Was hoping I’d have hit the end of that road, but I guess not. Still having trouble keeping the DBs on the body for the duration at this weight. I think I owe a lot of my recent success to these, but, I think I owe a lot of the pain I experience ambulating to these as well.

1 Like
2290

I understand this sentiment 100%. Really wish I never thought to do this, haha. Good on you dude!

1 Like
2291

4/27/22

Conditioning

EMOM x 10 minutes:
Burpees - x5
Power cleans w/135 - 3x3, 7x2

Tabata front squats w/40lb DBs:
8x8 - 3 racked, remainder at sides

No running today, raining a bit too hard and I figure I owe it to my leg to cut it some slack somewhere. Poor guy can’t catch a break.

That EMOM workout was rugged. Had to drop the power cleans by a rep after the third round because I couldn’t keep up with the clock any more. 135 is light enough to just stumble through it, but recovering from the sloppy reps was taking the wind out of me.

More improvement on the Tabata squats, but also more IT band flare up with them. It actually felt pretty good after the EMOM workout, but any form of squatting is causing a good deal of pain there. The easy answer is to take a break, the right answer may be to lighten up the load and see if something therapeutic can occur.

@T3hPwnisher Appreciate the encouragement my man! Your bad ideas are infectious, for better or worse, haha.

2 Likes
2292

4/28/22

Pervertor - W3/D3 - Deads

GIANT SETS (jump - pull - core)

Box jumps:
5x3

Trap bar pulls:
60x10
150x5
270x5
305x5
340x5
305x5x5

Dip bar leg raise:
2x9
3x8

ASSISTANCE CIRCUIT

Sissy squats:
5x8

Dips:
5x12

Trap bar rows:
170x5x6

BURNER

Band shrugs:
x100

CONDITIONING

Tabata front squats w/20lb DBs:
20s on/10s off - all out each round, all rounds racked

Another one in the bag. Not too much to report on this one, just solid work without anything noteworthy occurting.

Knocked the weight way back on the Tabata and just went for broke each round rather than count reps. This is the way forward for a while, leg didn’t protest this much at all. Despite the weight being lighter than even what I started with, this was still pretty tough. The lack of rest really gets to the shoulders.

2 Likes
2293

4/29/22

Pervertor - W3/D4 - Bench part 1

GIANT SETS (chin - bench - core)

Over hand pullups:
2x11
2x10

Axle bench:
50x10
120x5
150x5
170x5
190x5
170x5x5

Band side bends:
4x10/side

CONDITIONING

Tabata front squats w/20lb DBs:
20s on/10s off - all out each round, all rounds racked

Short on time today so got all the main and supplemental work done, and pushing my assistance and burner set off to tomorrow. As always, one can find the four minutes to get conditioning done.

Bench still felt like it was a cratering lift, until I did the supplemental sets. Those felt rock solid. It’s a lift I don’t care about, but I don’t want to feel like beginner weights are giving me trouble at this stage in my life either.

Couldn’t decide if my quads or my biceps were the limiting factor for the Tabata work. Total burn down on those, and leg felt fine after the first couple rounds when it loosened up. This is the way.

2 Likes
2294

4/30/22

Climbing

Two easy top rope pitches outdoors. Super fun day, nothing crazy. Felt incredible to just be out there doing it. Need more of this.

Pervertor - W3/D4 - Bench part 2

ASSISTANCE CIRCUIT

Band assisted Nordic hamstring curl:
Purple x5x6

DB shoulder press: (5)
40x5x7

DB Zottmann curl:
25x5x6

BURNER

Prone plate raise: (2)
10x50

CONDITIONING

Tabata front squats w/20lb DBs:
20s on/10s off - all out, all rounds racked

Solid little late night workout to cap off the day. Didn’t really want to do it, but I didn’t want to have to do it tomorrow. Lower traps were lit up pretty good from those plate raises.

2 Likes
2295

5/2/22

Pervertor W4/D1 - Squats

GIANT SETS (jump - squat - core)

Box jumps:
5x3

Squats:
45x10
135x5
195x5
220x5
250x5
195x10x5

Incline standing ab wheel:
3x8
2x7

ASSISTANCE CIRCUIT

Reverse lunges:
4x15

Dips:
4x15

BB rows:
195x4x6

BURNER

Band quad extensions:
x50

CONDITIONING

Tabata front squats w/20lb DBs:
20s on/10s off - all out, each round racked

Thought I was in trouble during the warm up sets. Things were feeling pretty piss poor and heavy, then the top set came around and I smoked it. BBS lived up to its namesake, as it felt like I was getting stronger with each passing set. IT band was a little cranky early on, but once I got sufficiently warmed up I was cookin’.

Tabata hasn’t stopped sucking. Getting more reps in per round every time I do it. Thought about grabbing the 25s today, but then I remembered I can always chase reps and a pump vs. weight, which has been good for that cranky leg.

1 Like
2296

5/3/22

Pervertor - W4/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (mid-close grips)
BWx10
+35x3x8

Axle clean and press away:
50x10
90x5
100x5
115x5
90x10x5

Landmine twists:
35x8

ASSISTANCE CIRCUIT

SSB good morning:
95x4x10

Low incline DB bench: (1)
60x4x7

Single arm BB row:
70x4x7

BURNER

Lateral raise dropset:
15x10
10x20
5x30
Hands x40

CONDITIONING

Tabata front squats w/20lb DBs:
20s on/10s off - all out, all rounds racked

Glad I opted out of an early deload. I think I was just getting my ass kicked but now I’m starting to adapt.

Tabata is still a crusher. Planning on riding it out for the rest of this leader, then making a change. Have a few ideas for 5-10 minute lung busters I can cycle through.

2 Likes
2297

5/4/22

Conditioning

EMOM x10:
Odd rounds: Burpees x10
Even rounds: Power cleans 135x5

Tabata front squats w/20lb DBs:
20s on/10s off - all out, all rounds racked

Last thing I wanted to do today, but got it done. That EMOM workout is a ball buster. It started out feeling too easy, by the end I was praying it was over. This could be a good one to just ride out until the wheels fall off. The burpees would probably kill me before the cleans I’d guess, unless they got so sloppy I started hurting myself.

2 Likes
2298

5/5/22

Pervertor - W4/D3 - Deads

GIANT SETS (jump - pull - core)

Box jumps:
5x3

Trap bar pulls:
60x10
150x5
260x5
296x5
335x5
260x10x5

Dip bar leg raise:
3x9
2x8

ASSISTANCE CIRCUIT

Bulgarian split squat:
4x10

Ring pushups:
4x12

Trap bar shrugs:
200x4x6

BURNER

Kroc row:
70x22

CONDITIONING

Tabata front squats w/20lb DBs:
20s on/10s off - all out, all rounds racked

After the 8th set of BBS supplemental work, I said out loud “I’m so sick of this shit”. Then I laughed at myself, and kept going.

1 Like
2299

5/6/22

Pervertor - W4/D4 - Bench

GIANT SETS (chin - bench - core)

Over hand pullups:
3x11
1x10

Axle bench:
50x10
145x5
165x5
185x5
145x10x5

Band side bends:
x10/side

ASSISTANCE CIRCUIT

Slant board pause/tempo squats:
BWx4x10

DB press:
40x4x6

Axle row:
170x4x8

BURNER

Poundstone curls:
x124

CONDITIONING

Tabata front squats w/20lb DBs:
20s on/10s off - all out, all rounds racked

Not sure which is worse, 4 minutes of Tabata front squats, or 3:47 of Poundstone curls. Plenty of time to mull that one over.

1 Like
2300

5/7/22

Conditioning

~1 mile jog

Tabata front squats w/20lb DBs:
20s on/10s off - all out each round, all rounds racked

Had plans for a 4-5 mile run today in the nice weather, wound up called into work until just about sunset. Got home, changed, and got this in before it got dark.

1 Like