Velvet's Lifting and Other Fun Stuff Log

Training Training Logs
2381

8/16/22

Conditioning

EMOM x 10 minutes:
22’x2 suitcase carry w/115lbs
44’ sandbag carry w/150lbs

EMOM x 10 minutes:
22’x2 suitcase carry w/115lbs
5 burpees

This was a pretty solid combo. Wanted to work some carries back into my training and conditioning day is a good way to make that happen. The sandbag started to beat up my elbow after a few carries, so I pushed it to the 10 minute point and rewarded it with burpees to close out the session.

@Koestrizer Glad to hear you’re on the up and up in general man. And that dating scenario could be taken so many ways I won’t even venture down some of the more interesting paths. I think that’s @Cyrrex’s bag anyway haha. I know it’s far from the realm of your studies, but if you ever have an interest in the medical device world drop me a line. The company I work for has a pretty strong presence in Germany and if you ever see a position that interests you I’d absolutely do an internal referral.

2 Likes
2382

8/17/22

Press - 1s Week

NG chins: (widest to narrowest grips)
5x10

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

Landmine twists:
45x6

SUPER SETS (press - band)

Axle clean and press away:
95x5x5

Band pull aparts:
5x20

DB flat bench:
70x7
70x2x4

T-bar row:
150x9
150x6
150x5

Lateral lunges:
3x6

Lateral raise drop set:
15x10
10x20
5x30
Hands x40

CONDITIONING

For time:
30 devil press w/25lb DBs - 4:34

Clock punched. Workout was solid, nothing noteworthy good or bad. Lateral lunges are unlocking some mobility deficiency that I didn’t know I was ignoring. Need to make these happen at least weekly, probably not in the context of a workout but as a thing to do.

I have a new roommate for the foreseeable future - my good friends dog who he adopted while we were roommates a while back and I lived with for many years. I’m the #2 human to him, so when he needed a temporary but somewhat lengthy living situation I was the obvious choice. He’s a good boy. But he hates sounds . Thunder, fireworks, gunshots, these things make sense. When the battery gets low on a smoke detector, or the coffee pot beeps at the end of its cycle, these things less so. I decided not to torment the poor guy with my workout clock, so unless he’s out of the house Tabatas and EMOMs are off the table for a little while unless it’s something I can keep my eye on the timer for. It might be good for me since when the clock dictates my work I’m forced to do it. When it’s up to me I’ll slack off, maybe I should stop that.

2 Likes
2383

Oh shit, don’t bring in the big dog, not sure my fragile ego can handle that, haha.

Thanks man, that’s so nice of you! It’s certainly a very interesting (and potentially lucrative) field. I don’t see myself getting into something like that right away but later on, that could be an opportunity.
Shot in the blue but you don’t happen to work for Otto Bock, do you?

1 Like
2384

8/18/22

Conditioning

Ladders: amrap x 30 minutes

1-2-3-4-5

Football bar clean and push press w/95lb
Double KB clean and push press w/17kg
Burpee pullups

3 complete ladders + 3’s round

Typing this one handed as I gnaw the meat off the bone of a cold leftover pork chop. Was not about to take the time to heat it up after this.

First 15 minutes felt like a normal conditioning workout, the next 15 I was the walking dead. My lungs were no longer a factor, but my heart was popping through my ribs, I was pouring sweat, my legs felt weak, and I basically felt like an avatar being controlled by someone else. All that’s to say, I think I did conditioning right.

@Koestrizer I’m not sure how the pay scale is on your side of the pond, but in certain roles you can have a ludicrous income (I don’t have one of those haha). Not Otto Bock, but to give you a hint, it starts with an “S”.

2 Likes
2385

Welp I’m becoming a physio … I guess from my pov a lot of jobs are lucrative, hahaha.

A company with ‘s’ leaves a lot of options but to be honest I have no real clue of the market. Siemens would be my guess if you want to disclose that info in case I land a hit, haha.

Otto Bock would have been a funny match because they’re a large employer here in the region (got their HQ close to where I live) and they operate world wide. But a quick google search revealed that they mainly do orthopedics and aren’t even listed as big players for medical devices.

2386

I’d wager at least 20% of my colleagues started out as physios and for one reason or another found themselves jumping into this market.

Funny enough, prior to this job I sold Siemens engineering software to manufacturing plants.

The company I work for is Stryker.

1 Like
2387

8/20/22

Trap Bar Lift - 1s Week

GIANT SETS (jump - pull - core)

Box jumps:
x3

High handle trap bar pulls:
60x10
150x5
300x5
340x5
380x5

Dip bar leg raise:
5x10

GIANT SETS (pull - shin - calf - hip)

High handle trap bar pulls:
300x5x5

Shin raises:
3x10

Calf raises:
3x10

Band hip flexor raise:
1x12

Ring pushups:
x22
x14
x10

DB curls:
30x12
30x8
30x7

ATG double pump split squats:
BWx3x5

Kroc row:
70x20

CONDITIONING

100 KB swings w/32kg - 3:12

This was yesterdays workout. Found time to get the lifting in but not enough time to log it. That’s fine by me.

Solid enough workout. Massive knot in my right trap after this one, I can feel it tugging at my spine every time I try to turn my head.

Going to remedy that with a 10 mile hike today.

2 Likes
2388

8/21/22

Hiking

Mount Flume and Mount Liberty
22&23/67
10.1 miles (151.8 total hiked)
3,576’ elevation gain (54,032’ total gained)

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This is a fantastic day hike. The bulk of the elevation gain comes over a relatively short section of trail that is between class 3 hiking and class 4 scrambling on ledges. The photo above does not capture just how steep it is. Made for a super entertaining hike, and then you’re immediately rewarded with some great views.

@FlatsFarmer The summit beer at the second peak today really hit the spot.

5 Likes
2389

Legit!

Am I remembering correctly that you’re climbing every mountain Vermont or some cool challenge like that?

Is it like all granite up there?

1 Like
2390

8/22/22

Push Press - 1s Week

GIANT SETS (chin - press - core)

Over hand pullups:
BWx10
+25x5x6

Clean and push press away:
45x10
105x5
120x5
135x5

Band oblique crunches:
x10/side

SUPER SETS (press - band)

Clean and push press away:
120x5x5

Band pull aparts:
5x20

DB skull crushers:
20x30 rest/pause

CONDITIONING

Aslruhe pushup/standup challenge:
1-10-1 in 5:08

Absolutely no energy today. Feel like I never woke up and I’ve been zombie-ing my way through the day. No pop in my calves today, not surprising given how sore they are. Right knee is swollen up again. Total bummer, but it seems like this is what I’ll be dealing with after each hike until I figure it out or it figures itself out. Going to make multi-day trips troublesome in the future I think.

@FlatsFarmer Yeah man chipping away at the 67 four-thousand footers in New England. Had planned on getting all of them done in one year last year, but injuries derailed that and then life kind of got in the way so it’s been slow going. New Hampshire is the granite state! But Maine has a lot of rocky peaks as well. I’ve never actually hiked anything in Vermont, but it’s much more green from what I hear.

2 Likes
2391

8/24/22

Front Squats - 3s Week

GIANT SETS (jump - squat - core)

Box jumps:
x3

Front squats:
45x10
95x5
135x5
155x5
175x5

Incline standing ab wheel:
1x7
4x6

GIANT SETS (squat - shin - calf - hip)

Front squats:
135x5x5

Shin raises:
3x10

Calf raises:
3x10

Band hip flexor raises:
1x12

SUPER SETS (squat - rdl)

Belt squats:
140x3x10

RDL:
135x3x10

Walking lunges:
x100

CONDITIONING

20 bear complexes w/65lbs - 4:33

Alright, little bit of a change up for my workouts. Going to stick with the main lifts and supplemental choices I’ve made for a while longer, FSL on new lower body movements and SSL on familiar upper body movements. Switching back to less frequent assistance work for a while. I like full body assistance as a circuit a lot more than consecutive exercises so that’s a positive taken away from the last 12 weeks or so.

This was a little bit of a trial and error day to see how things might shake out. Belt squats are something I’ve been meaning to take a stab at and they’re 100% here to stay. I need to snag a proper dip belt for them because my chain and tube rig isn’t quite cutting it for those. Not sure exactly how I want to approach these, but supersetting with a rotating hamstring movement is tickling my fancy at the moment.

Once the legs are good and tired, smoking them out with walking lunges is an old classic I haven’t touched in a few years. I’ve been having some knee issues creep up lately, and a weekly set of walking lunges basically cured my issues back then so hoping to get some of that same magic.

The bear complexes at the end were just rough, but, I know I could have pushed myself harder. I miss the clock already.

I’ll update the other days with my plan as they come so this doesn’t become an epic. One thing is I’m curious how having a longer workout schedule will play out now that I’ll be smoking specific body parts with assistance rather than hitting everything all the time. Time will tell.

2 Likes
2392

8/25/22

Conditioning

Dan John’s KB clean+squat challenge w/14kg KBs:
1-10-1 - 11:29

30 double KB snatches w/14kg KBs:
2:17

Solid little workout. Setting up and putting away the KBs adds a few minutes of work in itself. Those things are such a pain in the ass, but KB work is what’s up.

2 Likes
2393

8/26/22

Press - 3s Week

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 - wide
+35x5x5

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

Band side bends:
x10/side

SUPER SETS (press - band)

Clean and press each rep:
95x5x5

Band pull aparts:
5x20

Inverted row: (wide grips)
x18, 9 rest/pause

Low incline (2) DB bench: (350 method)
40x19, 15, 10 (44)

Dips:
x50 rest/pause

Lateral raise drop set:
10x25
5x25
2.5x25
Hands x25

Axle curl: (350 method)
50x19, 12, 10 (41)

CONDITIONING

Translating Bellsybabble: AMRAP in 10 minutes

3 devils press w/25lb DBs (first round with 40s)
7 burpee chins
5 rounds + 3 burpee chins

Man, this was a pretty boss workout. Got everything done in a bit under an hour. Whole workout flows into itself pretty nicely, which is what I was hoping for when I thought it up.

Switching to clean and press each rep on strict day instead of push press day. Think it’s going to be a better fit. Once the supplemental was done, the assistance was just a long flow from one exercise into the next with minimal rest. Only the 350 sets had a strict rest period.

Pretty massively pumped at the end, which made my spin on @T3hPwnisher’s “Lost in Translation” especially rough. I’m not as witty with the names haha. Got through 5 rounds and my 3rd burpee chin on the 6th when the clock struck 10. Once I was sufficiently gassed I just focused on the transition, and lumbered through the reps. I made a goof and did my first round with the 40lb DBs. That was just too heavy.

2 Likes
2394

8/29/22

Trap Bar Pulls - 3s Week

GIANT SETS (jump - pull - core)

Box jump:
x3

High handle trap bar pulls:
60x10
150x5
290x5
330x5
370x5

Decline reverse crunch:
5x8

GIANT SETS (pull - shin - calf - hip)

High handle trap bar pulls:
290x5x10

Shin raises:
3x10

Calf raises:
3x10

Band hip flexor raises:
1x12

GIANT SETS (row - shrug - pull)

Trap bar rows:
170x2x8
170x10

Trap bar shrugs:
170x2x8
170x9

Trap bar SLDL:
170x2x8
170x11

Band upper back good morning:
x50

CONDITIONING

AMRAP in 5 minutes:
150lb sandbag over shoulder + 4 sprawls - 7 rounds

This workout was a result of being lazy and wanting to use as little equipment as possible. Result was a fast and sweat inducing event. Hands felt a little roughed up by the end of the last giant set. Should probably use straps if I stick with this, would allow me to dig a little deeper into those SLDLs at the end.

1 Like
2395

9/1/22

Cardio

~1.75 mile trail run in 11:xx

Planned to get a longer run in this evening, but I got out later than I wanted and ran out of daylight in the woods. Should have brought a headlamp. Turned in a decent time and didn’t hit the deck this time.

1 Like
2396

9/2/22

Front Squats - 5s Week

GIANT SETS (jump - squat - core)

Box jumps:
x3

Front squats:
45x10
95x5
125x5
145x5
165x5

Incline standing ab wheel:
2x7
3x6

GIANT SETS (squat - shin - calf - hip)

Front squats:
125x5x5

Shin raies:
3x10

Calf raises:
3x10

Band hip flexor raises:
1x12

T-bar row:
150x11, 7 rest/pause

SUPER SETS (squat - band)

Belt squats:
150x3x15

Band hamstring curls:
3x20

Walking lunges:
x100

CONDITIONING

Tabata sand bag carry w/150lb bag

Simple enough workout, 5s week is always pretty fast with how light the weights are. Legs are getting worked through a long ROM with the front squats which is good since keeping the bar on my shoulders remains the weak point.

Still proofing out the belt squats. I can get a decent ROM with a 45lb plate which makes things easier from a loading/unloading perspective. Still need to pick up a dip belt to make things a bit more comfortable during the set.

Threw in a rest/pause T-bar row set. Daily back work, even with a pretty low volume, seems to be working well for me over the years.

The Tabata carry sucked. Towards the end the rounds were mostly just struggling through a pick and lapping it.

Weather should be nice tomorrow, but I’m on call for work, hoping to get a good trail run in to stay local but also enjoy the weather.

2 Likes
2397

9/3/22

Cardio

60lb weight vest walk while pushing puppy stroller ~30 minutes

Was on puppy watch yesterday longer than I anticipated and on call for work so I just “walked” my dog up and down the road a couple times. 8 days from follow up X-rays and we get to find out if she’s good to start picking her activity up.

1 Like
2398

9/4/22

Cardio

~4.75 mile trail run in 33:xx-35:xx

Bumped my run out to today, which made it quite a bit tougher. About 10 degrees warmer and humid today, so I was sweating it up. Still managed to turn in a hell of a time without realizing it. Lower legs were the limiting factor on my speed rather than my lungs.

I’m not certain exactly what kind of minutes I put in because I had a funky experience today. Almost as soon as I started I had to stop and partake in a potential dog rescue on the trail. Long story short the dog turned out to be okay, but I spent anywhere between 3-5 minutes assessing whether I was going to need to carry him back to the owners car and helping her calm down.

Afterwards I wound up chatting with another guy heading into the trail for a minute or two, so my rough car-clock calculations leave me with a small window of potential time frames.

2 Likes
2399

9/5/22

Press - 5s Week

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 - middle wide
+35x6
+35x4x5

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

Band side bends:
x10/side

SUPER SETS (press - band)

Axle clean and press each rep:
90x5x5

Band pull aparts:
5x20

Inverted row: (middle wide grips)
x18, 8 rest/pause

DB flat bench: (350 method)
50x19, 12, 9 (40)

Dips:
x50 rest/pause

Lateral raise drop set:
15x10
10x20
5x30
Hands x40

Poundstone curls:
x128

CONDITIONING

Tabata DB thrusters w/25lb DBs

Solid workout for today. Spent a good portion of the day getting some rifles on paper at the range in preparation for hunting season. Shoulder was beat to absolute shit due to that. Turns out old guns with hardwood stocks and nothing in the way of a butt pad will put some lead in your pencil. Didn’t impact strength at all but just uncomfortable to move it around.

2400

8/31/22

Push Press - 3s Week

GIANT SETS (chin - press - core)

OH pull ups:
4x10

Clean and push press away:
45x10
100x5
115x5
130x5

Band oblique crunch:
x10/side

GIANT SETS (press - band)

Clean and push press away:
115x5x5

Band pull aparts:
5x20

Chest supported KB row: (3)
32kg x12, 6 rest/pause

Low incline (4) DB shoulder press: (350 method)
30x21, 16, 14 (51)

Dips:
x50 rest/pause

Lateral raise:
10x60 rest/pause

DB curls:
30x10
30x8
30x6

CONDITIONING

20 DB man makers w/25lb DBs - 6:18

Forgot to log this last week apparently. I did it.

1 Like