Velvet's Lifting and Other Fun Stuff Log

[mr.v3lv3t]

5/9/22

Pervertor - W5/D1 - Squats

GIANT SETS (jump - squat - core)

Box jump:
5x3

Squat:
45x10
135x5
180x5
205x5
235x5
180x5x10

Incline standing ab wheel:
4x8
1x7

ASSISTANCE CIRCUIT

ATG split squats:
4x10

Dips:
+25x4x10

Inverted row: (14, wide grips)
4x10

BURNER

Band good mornings:
x50

CONDITIONING

Tabata prisoner squats:
20s on/10s off

Squats were feeling a bit heavy today until that top set, repeat from last week if I recall. BBB work was ridiculous. Hit the first three sets as piston reps with no breaks, keeping tension on the quads the whole time. That’s not my usual bag.

I did have to make an audible on the Tabata work that has granted me these new found powers though. Yesterday, and today, I had to break out into a short but fast run a couple times and found myself unable to do to my usual ability. The pain in my leg caused me to do this weird limp/hobble run when I tried to get some speed. That is an unacceptable state of being for me, and very much not “ready for action”.

It’s just a bad case of tendonitis, which I’m prone to, and good at pushing through the inconvenience of. Activity modification has always been the answer, keep the part working without too much flaring up. The prisoner squats do just that. They lack the upper body misery of the front squats (though the prisoner deal can tire out the postural muscles a bit). Quads get just as much of a beating since there’s no excuse aside from lactic acid build up to stop squatting until the bell rings. Going to ride this out until the programs end in place of the DB squats and then make some new changes.

[mr.v3lv3t]

5/10/22

Pervertor - W5/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (close grip)
BWx10
+45x3x6

Axle clean and press away:
50x10
85x5
95x5
105x5
85x5x10

Landmine twist:
25x10

ASSISTANCE CIRCUIT

Band assisted Nordic hamstring curls:
Px4x10

High incline DB bench: (3)
55x4x6

Meadows row:
60x4x8

BURNER

Triceps hell: (overhead extension & band pushdowns)
40x5x10
5x10

CONDITIONING

Tabata prisoner squats

Pretty solid all around workout. BBB overhead press is always a rough experience towards the end. Triceps are torched right now.

[mr.v3lv3t]

5/11/22

Conditioning

EMOM workout:
5 burpee buy in
Power clean w/135 until 20 reps
7 rounds

Tabata prisoner squats:
8 rounds

That’s another solid conditioning idea. My quads were quitting on me during that, otherwise I think I could have gotten it in 5 or 6 rounds. Can make it longer just by bumping the number to reach higher. Form can get questionable, and that can beat up the wrists going from burpees to sloppy cleans.

[mr.v3lv3t]

5/13/22

Pervertor - W5/D3 - Deads

GIANT SETS (jump - pull - core)

Box jump:
x3

Trap bar pulls:
60x10
150x5
240x5
280x5
315x5
240x5x10

Dip bar leg raise:
4x9
1x8

ASSISTANCE CIRCUIT

Peterson step ups:
4x12

Ring pushups: (vest)
+60x4x5

Trap bar rows:
150x4x10

BURNER

Trap bar shrugs:
60x50

CONDITIONING

Tabata prisoner squats:
8 rounds

I spent all day dreading this workout, and then I absolutely smoked it. That’s good, considering the weight is pretty light.

Hoping I don’t wind up in a sour mood watching the Celtics tonight, I’d like to keep riding this high.

[mr.v3lv3t]

5/14/22

Pervertor - W5/D4 - Bench

GIANT SETS (chin - bench - core)

Over hand pullups:
4x11

Axle bench:
50x10
135x5
155x5
175x5
135x5x10

Band side bends:
x10/side

ASSISTANCE CIRCUIT

Band good morning:
4x12

DB shoulder press: (4)
40x4x8

Football bar hammer curl: (middle grips)
75x4x8

BURNER

Band chest press:
x100

CONDITIONING

Tabata prisoner squats:
8 rounds

First hot day of the year, basement is still cool which is nice. Came upstairs and immediately broke out into a deeper sweat. Going to cool off significantly after today so I don’t see a point in chasing A/C relief.

[mr.v3lv3t]

5/15/22

Conditioning

Tabata prisoner squats:
8 rounds

That’s it for today. I did these upstairs in the hottest room of my house for a little additional suck then jumped right into a cold shower. Game 7 today, exciting!

[mr.v3lv3t]

5/16/22

Conditioning

Tabata prisoner squats:
8 rounds

~1 mile jog

Called an audible today and shifted my squat workout to tomorrow. Just don’t have the time to get it done at a reasonable hour, but have a wide open Tuesday more or less.

[mr.v3lv3t]

5/17/22

Pervertor - W6/D1 - Squats

GIANT SETS (jump - squat - core)

Box jumps:
5x3

Squat:
45x10
135x5
205x5
235x5
260x5
235x5x5

Incline standing ab wheel:
5x8

ASSISTANCE CIRCUIT

Bulgarian split squat:
4x10

Banded dips:
Black x4x8

BB rows:
185x4x8

BURNER

Band hamstring curls:
x50

CONDITIONING

Tabata prisoner squats:
8 rounds

Sweet workout, heaviest squat workout I’ve done in a while and I smoked it. I was dreading it, per usual, then started trying to use @T3hPwnisher’s trick of convincing myself the workout was already done, I just needed to advance in my timeline until it was over. It worked, that’s a fun mental exercise.

Some sweet bruising on my lower abs/hips after this one. Belt was pulling double time today.

[mr.v3lv3t]

5/18/22

Pervertor - W6/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (very close grips)
BWx10
+45x3x7

Axle clean and press away:
50x10
95x5
105x5
120x5
105x5x5

Landmine twist:
45x6

ASSISTANCE CIRCUIT

Reverse lunges:
BWx4x10

DB flat bench:
70x4x7

T-bar row:
125x4x8

BURNER

Band pushdowns:
x100

CONDITIONING

Tabata prisoner squats:
8 rounds

Solid last press day on the leader here. Top set was tough but doable, and the supplemental was just very smooth. Deload next week is going to be nice.

[mr.v3lv3t]

5/19/22

Conditioning

Tabata prisoner squats:
8 rounds

Rainy day so opted out of a run. Just got the bare minimum in.

---

5/20/22

Pervertor - W6/D3 - Deads

GIANT SETS (jump - pull - core)

Box jump:
5x3

Trap bar pulls:
60x10
150x5
280x5
315x3
350x5
315x5x5

Dip bar leg raise:
5x9

ASSISTANCE CIRCUIT

Sissy squats:
4x6

Banded ring pushups:
Black x4x6

Trap bar rows:
170x4x6

BURNER

Band upper back good morning:
x50

CONDITIONING

Tabata prisoner squats:
8 rounds

Solid, solid workout. Got it done in what felt like record time despite it being the heaviest workout of the program. Trap bar is starting to groove for me.

---

5/21/22

Pervertor - W6/D4 - Bench

GIANT SETS (chin - bench - core)

Over hand pullups:
1x12
3x11

Axle bench:
50x10
120x5
155x5
175x5
195x5

Band side bends:
x10/side

GIANT SETS (bench - curl - band)

Axle bench press:
175x5x5

Zottman curls:
25x4x8

Band pull aparts:
5x20

CONDITIONING

Tabata prisoner squats:
8 rounds

And I’m ending this log dump with the final workout of the Leader. Managed to get all the sessions in, but didn’t have enough time to sit down and type them up afterwards. Time crunch on this last one today, so the only assistance I hit was the curls, skipped the lower body and pushing, but that’s okay.

Deload next week, then hitting the Anchor which is going to be super not fun, but it’s only two truly hard weeks of training so it should go well.

So far, this might be the most effective go I’ve had at 5/3/1 programming.

[mr.v3lv3t]

5/23/22

7th Week Deload - Squats

SUPER SETS (jump - squat)

Box jump:
x2

Squats:
45x10
135x5
185x3
205x2
235x1
255x1
285x1

ASSISTANCE CIRCUIT

Dips:
3x15

BB rows:
155x3x12

Incline standing ab wheel:
3x10

CONDITIONING

Tabata prisoner squats:
8 rounds

~1 mile jog

Nothing to report here, just cutting a ton of volume out and hitting it by the book for the most part.

[mr.v3lv3t]

5/24/22

7th Week Deload - Press

SUPER SETS (press - band)

Axle clean and press away:
50x10
80x
100x3
115x2
130x1

Band pull aparts:
5x20

ASSISTANCE CIRCUIT

Axle floor press:
120x3x10

Wide grip dead hang pull ups:
3x8

Band side bends:
x10/side

CONDITIONING

Tabata prisoner squats:
8 rounds

~1 mile jog

Ran much faster today, that’s about all there is to say here.

[mr.v3lv3t]

5/25/22

Conditioning

Tabata burpees:
8 rounds

Tabata prisoner squats:
8 rounds

~1 mile jog

Slowest 20 minutes or so of my life.

[mr.v3lv3t]

5/26/22

7th Week Deload - Deads

SUPER SETS (jump - pull)

Box jump:
x2

Trap bar pulls:
60x10
150x5
240x3
310x2
380x1

ASSISTANCE CIRCUIT

Ring pushups:
3x15

Trap bar rows:
150x3x10

Dip bar leg raise:
3x10

CONDITIONING

Tabata prisoner squats:
8 rounds

~1 mile jog

[mr.v3lv3t]

5/28/22

7th Week Deload - Bench

Axle bench:
50x10
140x5
170x3
190x2
210x1

Went with the “jack shit” approach today. Rushing out to hit the trails the next couple days.

[mr.v3lv3t]

5/28/22 & 5/29/22

Hiking

Mount Cabot (plus North & South Terrace, North, Middle, and South Weeks, Waumbek, and Starr King)
21/67
16.6 miles (141.7 total hiked)
6.049’ elevation gain (50,456’ total gained)

Super fun trip and a departure from my usual method of hiking, which is to do everything I intend on doing in a single day. Went up with a friend for an overnight, we got lucky and were able to stay in the shelter about a mile from the summit of the main peak we wanted to bag. Jumped up at 430 and scooted up there for sunrise, just for it to be completely obscured, which we weren’t really that surprised by. Made it back to where an old fire tower used to be so catch some of the morning views. It’s too bad it was taken down because the extra height would make the views from this area absolutely stunning.

This was one of the better hikes I’ve done in the area, and I was completely surprised by it. On the list of 67 peaks, I have to admit this one seemed more like a chore than anything. I just wasn’t that excited about it. Turned out to be a great one. Significant portions of the trail was a soft, mulchy, single-track hikers dream. Somehow we managed to only have issues with bugs during about half the hike, and they mostly coincided with the sections of trails littered with wet roots and moss covered rocks. A tale of two journeys for sure.

I had plans to start the anchor of my training template today, and do the Murph workout as a chaser. My feet and lower leg muscles are absolutely smoked. I was having a hard time walking when I got home yesterday, and I’m beyond sore today. We covered a lot of miles fairly quickly, and the rough parts of the terrain really beat me up. Gonna take it easy and just clean up the house and run a few errands for a while and re-assess later.

[mr.v3lv3t]

5/20/22

Conditioning

Murph

With 21lb weight vest:
1 mile run
20 rounds of:
5 pullups
10 pushups
15 squats
1 mile run

Time - 55:xx (somewhere in the 30s range I’d guess)

I’ll take it, all things considered. My feet and calves never felt any better from yesterdays hike today, and my right knee has a bunch of fluid in it. I ran my road, which is pretty hilly, then have to go down to my basement for a chinning bar. Still got it done in under an hour. I think fresh, and somewhere with flat ground, I could shave 10 minutes off that pretty easily. I’d have regretted not doing this, so glad it’s over.

[mr.v3lv3t]

6/1/22

Pervertor - Anchor - W1/D1 - Squats

GIANT SETS (jump - squat - core)

Box jumps:
x3

Squats:
45x10
135x5
200x3
230x3
255x6
200x20

Incline standing ab wheel:
1x9
4x8

ASSISTANCE CIRCUIT

Reverse lunges:
3x10

Dips:
3x20

Inverted row: (14, wide)
3x15

BURNERS

Sissy squats:
x15

Tibialis raises:
x25

CONDITIONING

~1 mile jog

I was legit afraid to do this workout all day. Not necessarily because I didn’t think I could do it, but just at how much effort I’d need to exert, haha.

Wound up a little disappointed on my top set, came a couple reps short. Wanted 8, would have taken 7, settled at 6. Things just weren’t grooving right today. Still have some fluid build up in my right knee and the lower legs still feel strung by piano wire.

The widowmaker, the part I was dreading most, absolutely sucked. I was pretty tired at rep 10, at rep 12 I wanted to stop, at rep 15 I felt like I was going to turn into a puddle, at rep 20 I was elated.

Jogging hills after smoking out your legs is a solid way to put the dressing on the suck salad that was this workout. Glad it’s over, time to move on.

[mr.v3lv3t]

6/2/22

Pervertor - Anchor - W1/D2 - Press

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
+35x5x7

Axle clean and press away:
50x10
90x3
105x3
115x6
90x15+5 rest/pause

Landmine twist:
35x10

ASSISTANCE CIRCUIT

Slant board pause squats:
3x10

Low incline DB bench: (2)
60x3x9

Single arm BB row:
85x3x7

BURNER

Lateral raise drop set:
10x20
5x20
2.5x20
Hands x20

CONDITIONING

~1 mile run

Another disappointing top set today. Bummer, because the leader was really treating me well. Widowmaker set went well enough at least. Alas, this must not be my week.

[mr.v3lv3t]

6/3/22

Pervertor - Anchor - W1/D3 - Deads

GIANT SETS (jump - pull - core)

Box jumps:
5x3

Trap bar pulls:
60x10
150x5
265x3
305x3
340x8
256x20

Dip bar leg raise:
1x10
4x9

ASSISTANCE CIRCUIT

Bulgarian split squat:
3x10

Ring pushups:
3x15

Trap bar shrugs:
170x3x10

BURNER

Kroc rows:
110x8

CONDITIONING

~1 mile run

Surprise, surprise. Save it for pull day to have the good workout, typical. Took every bit of discipline I had to not eschew this for a future date, dog tired today. Shut that top set down early intentionally, not sure how many pulls I had left but it’d have been in the low double digits. Wanted to save something for the widowmaker because I knew that was going to be a killer. Once that was over I had a hard time keeping my eyes open for a minute or two, my body just wanted to sleep so bad.

Lulled my way through the assistance, and those rows were way too heavy haha. Wound up being a pretty fast run at the end too.