Velvet's Lifting and Other Fun Stuff Log

Training Training Logs
2341

7/2/22

Climbing

Just a few easy top rope pitches. My climbing these days is so rare, that my friends and I are basically just happy to be out and enjoying ourselves. Rarely are we pushing it any more. It’s funny when people at work approach me about climbing because that’s what I’m known for there. I always answer “yeah I used to!” and maybe someday I will again.

@littlesleeper Hey man! That’s too funny. It’s easy to fall behind on the logs, especially when you’ve actually got things going in your life to keep you busy. Great to hear from you! I keep up with your log when you pop in to update from time to time. Strong as ever I see.

2 Likes
2342

7/5/22

The Morning Star - W2/D1

SUPER SETS (press - chin/band)

Clean and push press away:
45x10
90x10x5

NG chins: (widest to narrowest grips)
1x10
4x9

Band pull aparts:
5x10

SUPER SETS (jump - clean)

Box jump:
x3

Power clean:
90x5
135x5
155x2x3
155x2x2

SUPER SETS (squat - core)

Front squats:
140x5x5

Incline standing ab wheel:
1x6
4x5

DB low incline bench: (2)
60x9
60x7
60x6

KB gorilla row: (kgs)
32x8
32x6
32x5

Band assisted Nordic curl: (purple)
3x8

Lateral raise:
5x100 rest/pause

CONDITIONING

Tabata burpees:
4x5, 4x4

Solid workout. Fives week and things were grooving so I pushed the pace. Couple that with the rising basement temperature and I was sweating something fierce.

Those gorilla rows are a nifty movement. I think they’d lend themselves well to the Tabata protocol.

1 Like
2343

7/6/22

Cardio

Trail run: ~4 miles

Went into work only to find out I had the day off. Luckily had the foresight to bring shoes and shorts with me so I stopped at a new trail on my way home for a run to beat the heat. Found the humidity instead.

2344

7/6/22

Conditioning

32kg KB swings: x20
Burpees: x20
Swings: x20
Pull ups: x20
Swings: x20
Dips: x20
Swings: x20
Inverted rows: x20
Swings: x20

8:04

Round two for the day. Solid little lung buster there. These clothes are officially done for the day.

1 Like
2345

7/7/22

The Morning Star - W2/D2 - Part 1

GIANT SETS (press - chin - band)

Clean and push press away:
45x10
100x5x5

Over hand pullups:
BWx10
+25x6
+25x4x5

Band pull aparts:
5x20

SUPER SETS (jump - clean)

Box jumps:
x3

Power cleans:
100x5
135x5
155x4

SUPER SETS (squat - core)

Front squats:
135x5
155x5
185x2x3
185x2x2

Dip bar leg raise:
1x10
4x9

Main work done, need to break for work for a bit then finish up later today. Gassed out on the 4th power clean rep again today. Slightly better pull and catch than last week at least.

1 Like
2346

7/7/22

Part 2

Ring pushups:
+60x8
+60x6
+60x5

Reverse EZ bar curls:
55x8
55x7
55x5

ATG split squats:
25x3x10

Tate press:
10x50

CONDITIONING

Tabata burpees:
5x5, 3x4

1 Like
2347

7/8/22

The Morning Star - W2/D3 - Part 1

SUPER SETS (press - band)

Push press:
45x10
95x5
115x3
135x2x3
135x2x2

Band pull aparts:
5x20

SUPER SETS (jump - clean)

Box jumps:
x3

Power cleans:
95x5
115x3x5

Got called back into work during this. Finished up what I could then had to call it quits for a bit. Hoping I can finish the rest of the work in one go tonight. Have a feeling I’ll be breaking this one up a bit.

1 Like
2348

7/9/22

Part 2

SUPER SETS (squat - core)

Front squats:
120x10x5

Band side bends:
5x10/side

Nothing like some midnight squats to wrap up a very long day. Luckily these were super light so I didn’t have to bother with any kind of warmup. Going to eat most of a rotisserie chicken, have a beer, and finish the assistance and conditioning in the morning.

1 Like
2349

7/9/22

Part 3

Low incline DB shoulder press: (4)
50x8
50x7
50x6

Chest supported KB row: (3)
32kg x10
32x8
32x7

Slant board KB lift:
64kg x3x5

Band dips:
x50

CONDITIONING

Tabata burpees:
6x5, 2x4

Finally wrapped up all the stuff from my workout. Will probably get another small workout in after my shift this afternoon.

1 Like
2350

7/10/22

Conditioning

The following 16 minute hellscape completed with 17kg KBs:

Tabata KB ABCs

Tabata single arm KB snatch (alternating rounds)

Tabata double KB clean and jerk

Tabata double KB cleans

Holy hell, the amount of sweat I produced in this short amount of time was absurd.

I got 12 total ABCs done in that first bout. I could get two done per round, but I’d be so exhausted from it that I’d only get one the next round. I’d also have to cut my squats fairly high to keep up with the clock on the double rounds, which hurt that cranky IT band a bit. On the single rounds I’d sink the squats pretty low and that caused much less discomfort. @T3hPwnisher It’s wild what you’re getting done with heavier bells in about the same amount of time.

The last three Tabatas I just went for broke each round. If at any point I needed to rest it was either in the rack position or overhead. Didn’t need much on the snatches, but the clean and jerks broke me back down, then I revived again during the cleans. I’m glad my fiancee was upstairs showering and I had the music blaring because the sounds I was making during the last two minutes with each rep were ugly.

@Bagsy I finally got around to using those Titan KBs I picked up beyond the 32kg loading. Had to bash the weight discs with a hammer to get them to break free, but once they were separated they’re really not too bad to work with.

2 Likes
2351

7/11/22

The Morning Star - W3/D1

SUPER SETS (press - chin/band)

Clean and push press away:
45x10
100x10x5

NG chins: (widest to narrowest grips)
2x10
3x9

Band pull aparts:
5x20

SUPER SETS (jump - clean)

Box jumps:
x3

Power clean:
100x5
135x3
155x4
155x2x3

SUPER SETS (squat - core)

Front squats:
135x5
155x5x5

Incline standing ab wheel:
2x6
3x5

DB high incline bench: (3)
50x11
50x7
50x6

KB row: (kg)
32x9
32x8
32x6

Good mornings:
135x3x5

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

CONDITIONING

Tabata burpees:
7x5, 1x4

Pretty solid workout, but I’m over this program already. There’s a lot to like here, and I have no doubt that good things would happen sticking with it, but there’s just too much going on with them. Going to ride this week out then switch back to one main lift a day, keeping it super simple.

2 Likes
2352

Cheating and slop are key! Haha. Crossfit style. But Dan really came up with something awesome there. Its been a total gamechanger. Good on you getting after it.

1 Like
2353

7/12/22

The Morning Star - W3/D2 - Part 1

GIANT SETS (press - chin - band)

Clean and push press away:
45x10
95x5
115x5x5

Over hand pullups:
x10
+25x2x6
+25x3x5

Band pull aparts:
5x20

SUPER SETS (jump - clean)

Box jump:
x3

Power clean:
115x5
135x5
155x4

SUPER SETS (squat - core)

Front squat:
135x5
155x5
185x4
185x2x3

Dip bar leg raise:
2x10
3x9

Got all the main work done before I had to head out to get some stuff done. Assistance and conditioning later.

1 Like
2354

7/12/22

Part 2

Dips: (weight vest)
+33x10
+33x8
+33x7

Inverted rows:
+33x11
+33x8
+33x7

Walking lunges:
+33x50 steps

Poundstone curls:
x126

Tabata burpees:
8x5

Hit that goal of 5 across on the Tabata burpees. Guess it’s time to shoot for 6.

3 Likes
2355

7/13/22

Conditioning

All with 12kg KBs:

5 minutes of ABCs
5 minutes of double KB snatches
5 minutes of double KB cleans

Welcome to rep city, population: unknown. Didn’t keep track of how many reps I did on any of these exercises. I’d guess around 20 give or take 1-2 on the ABCs, but couldn’t even venture one on the snatches or cleans. That was my goal for this, because I don’t care about the rep numbers here. I wanted to find the point of misery, then push through a little further. Ultimately had to set the bells down a few times during each lift. With the weights being as light as they were the next rep was always there, I just needed to find the will to do it.

Kept them set up to hit some thrusters and clean and jerks later, on a tight schedule this morning so only got in what I could.

2 Likes
2356

I love this! That’s such a brutal workout in such a short time period. Kickstarting the heart (Motley Cru, oh my!) with the ABCs and riding it out for the rest is just killer. I like how you let it “devolve” as well. Challenge keeps the same.

1 Like
2357

7/13/22

Conditioning

5 minutes of double KB clusters w/12kg KBs

Got home much later than anticipated, and not wanting to completely punt on the second workout of the day I just combined it into one before cleaning my stuff up. Got what I needed out of it for sure.

@T3hPwnisher Appreciate the vote of confidence man! It was a total mindfuck of a workout, once I got to the snatches they were much easier and I thought “okay cool” until I did about 1:15 straight and realized “no, not cool”. Once I got to the cleans I knew better but still allowed myself to feel relieved then crushed all over again, haha. Was just chatting with a friend about The Dirt last night too, so the Crue reference fits perfectly.

1 Like
2358

7/14/22

The Morning Star - W3/D3

SUPER SETS (press - band)

Clean and push press away:
45x10
95x5
115x3
135x4
135x2x3

Band pull aparts:
5x20

SUPER SETS (jump - clean)

Box jumps:
x3

Power cleans:
95x5
135x3x5

SUPER SETS (squat - core)

Front squats:
140x10x5

Band side bends:
5x10/side

DB standing press:
40x8
40x5
40x4

BB shrugs: (3s pause at top)
185x12
185x9
185x7

BB reverse lunges:
95x3x5

Band pec raise:
x30

CONDITIONING

Burpees:
x50 - as fast as possible

And with that, I’m good on this program. I actually like the set up of it, I just don’t like how long the workouts are taking. Much easier for me to just rock the one lift a day thing and be done with it well under an hour.

Wound up losing power towards the end of this, so I didn’t have a clock or anything to do the Tabata burpees. Decided to just blow out a lung getting 50 done in what was somewhere around 6 minutes.

1 Like
2359

7/18/22

Front Squat - 3s Week

GIANT SETS (jump - squat - core)

Box jumps:
x3

Front squats:
45x10
95x5
135x5
150x5
170x5

Incline standing ab wheel:
3x6
2x5

GIANT SETS (squat - shin - calf - hip)

Front squats:
135x5x5

Shin raises:
3x10

Calf raises:
3x10

Band hip flexor raises:
1x10

Dips:
x22
x14
x11

BB row:
185x9
185x8
185x6

Bulgarian split squat:
65x3x8

Band quad extensions:
x100 rest/pause

CONDITIONING

Tabata burpees:
1x6, 7x5

Alright here we go with another home brew concoction. I’m going full bore into training the way I want to for a while and just letting whatever happens, happen.

Going to loosely follow 3/5/1 programming for my main lifts. Front squats will be 5’s pro and 5x5 FSL. For this, that’s probably all I need to make continued progress for a while.

Hit up the classic Alsruhe style giant set for the main work, then hit some minor movements that would otherwise get skipped during the supplemental. The lower leg moves took just over a minute to complete then it was right back to the squats. When the weights get heavier that might not be as doable but for now I’ll take the time savings.

Assistance is staying super basic, pushing upper body lifts and keeping lower body ones a bit more conservative. Including a low-impact burner each day to pump out a muscle.

Going to have my work cut out for me pushing those Tabata burpees to 6 across all the rounds. After the first round I had 3-4 seconds left on the clock for bonus rest.

Going to get wild here and continue to only have three actual lifting days per week, and pivot to an extended lifting schedule. This will open up more opportunities for running and conditioning workouts which is what I’m more interested in developing some discipline with these days. I’ve proven that I can hit as many lifting days a week as a program asks, but it’s the other stuff I want to do that I slack off on. No longer. I have no delusions of being a mass monster, or insanely strong at this stage in my life and training, I just want to be ready for action and be a more badass version of the guy I was yesterday.

2 Likes
2360

7/19/22

Conditioning

CIRCUIT (pull - swing - burpee)

High handle trap bar pull:
150x5
240x5
330x5
400x5

KB swings:
32kg x4x10

Burpees:
4x5

Tabata:
Odd rounds - 32kg KB swings
Even rounds - prisoner squats

Jump rope:
60s on/30s off x 6 rounds

Tried to move as quick as possible during that circuit. Got it all done in just about 6 minutes. That served as a dual purpose workout, first it jacked my heart rate up pretty quickly, but secondly I also needed to set a TM for that movement. I’m undecided on whether to go strictly high handle pulls for a while, or use the high handles for supplemental and the low handles for main work. I’m getting a huge ROM on my front squats with light weight, so maybe a lesser ROM and heavier weight makes sense, that’ll be a game time decision.

Finished it up with some lower body Tabata work and jump rope. I wanted to hit a run today, but it’s so damn hot and humid that I noped right out of that. That jump rope workout was a solid calf punishment in return.

The pull - swing - burpee combo has something going for it. I bet it’d make for a gnarly EMOM type workout. Could make it more evil by swapping the swings for snatches, thrusters, or clusters, and do burpee chins or jumps over the KB(s). Might have to revisit that sometime.

1 Like