Velvet's Lifting and Other Fun Stuff Log

Training Training Logs
2481

11/12/22

Conditioning

For time w/12kg KBs:

Front rack walking lunge across basement
Front squats in place 1-10-1
10 pushup buy in every time KBs are put down

Time - 16:05

Final numbers worked out to be 120 lunges, 100 squats, and 90 pushups. Some ground rules for the workout was, no rest between lunges and squats, after squats I could rest with the KBs racked as long as I wanted. If I set them down I could rest as long as I wanted, but as soon as the pushups were over I had to clean them and start lunging. Repeat until final rep, then lay down and drown in sweat.

@kdjohn Dude this sucked. I went light on the KBs to try and stay in the rack as long as possible, but by the end I was having trouble completing the lunges before I could knock out the squats.

2 Likes
2482

Love it.

1 Like
2483

11/14/22

Conjugate - ME Lower - W2/D1

CONDITIONING

Tabata burpees (5) and V crunch (6)
Tabata prisoner squats and jumping jacks

MAX EFFORT

SSB box squats: (to bench)
45x10
135x5
185x1
205x1
235x1
255x1
275x0
265x1
270x0

REPETITION EFFORT

Belt squats: (drop set)
135x16, reps of 110, 85, 60, 35, bar

Reverse hyper: (drop set)
Double band, single band, bodyweight

Nordic hamstring curl: (purple band)
x17

Shin raise:
x25

Calf raise:
x30-10-30

Band hip stuff

Ring fallout crunches:
x17

Alright, came inside from an afternoon spent sitting in the cold wind to do some squats. Thawed a bit, but conditioning first was a must or I’d probably have snapped something haha.

Had a feeling this movement would go like this after last week. 255 was tough but came up without much drama. I could not budge my ass off the bench with 275. Dropped the weight back and 265 was more of a grind but the rep was never in doubt. With 270 I actually got some movement, but couldn’t get past the no-go zone.

Rest of the workout is just a misery fest, flying through with the set ups being the only rest.

2 Likes
2484

11/15/22

Conjugate - ME Upper - W2/D2

CONDITIONING

Tabata ABCs w/25lb DBs - 2/per round

Tabata prisoner squats w/ pushup plank rest

MAX EFFORT GIANT SETS (press - band - core)

Axle floor press:
50x10
120x5
170x1
190x1
210x1
215x1

Band pull aparts:
6x20

Side planks:
x10s/side

REPETITION EFFORT GIANT SETS (chin - press - dip - raise)

Over hand pullups:
2x8
4x7

BTN press:
75x7
75x6
75x5

Axle press:
90x10
90x8
90x7

Dips:
6x failure

Lateral raise:
10x2x13
10x4x12

Poundstone curls:
x136

No way in hell I’d be able to grind through a rep of overhead press like I did with these floor press sets today. After 210 I thought about repeating it, just to get another straining rep in because 190 was more of just a solid hard single. Then I thought ah what the hell lets add 5lbs. It was a long rep.

Despite there being conditioning, max effort work, and rugged volume work, I went downstairs dreading the curls the most.

Conditioning was probably the weak point on the overhead stuff, at least with the axle. That tends to fix itself with time and exposure though.

1 Like
2485

11/16/22

Conditioning

50 burpee chins - 6:32

Worked several hours more than what was scheduled, so went for something quick, simple, and nasty. These always deliver.

1 Like
2486

11/17/22

Conjugate - DE Lower - W2/D3

CONDITIONING

Tabearta w/65lbs - 3 per round to start, switch between 2 and 3 about halfway through

DYNAMIC EFFORT SUPER SETS (jump - squat/pull)

Box jump:
x2

Squat:
45x10
135x5
180x10x2

Broad jump:
x2

Deadlift:
135x5
265x5x2

REPETITION EFFORT

SSB reverse lunge:
75x100 steps

DB RDL:
70x3x10

Reverse crunch:
3x10

Shin raises:
x25

Seated calf raises:
70x30-10-30

Band hip stuff

Incline standing ab wheel:
x12

Solid workout despite being in zombie mode. Not sure why but I feel like I never woke up today.

Tabearta started off well enough, but I shot the bar out in front of me coming out of a front squat and thought I’d try and save it by catching it into a squat. That didn’t really work out, haha. I think that was the 4th round and I only got two. Alternated between two and three reps per round after that.

DE work went well enough, took 30 seconds rest and just hammered it out.

For the RE work I did 100 reverse lunge steps, and had to buy in the with RDLs and crunches each time I racked the bar. At first I’d rack it when I started to take more than a single breath between steps, just to get those movement in. Towards the end I just wanted to be done with it all so I kept it on my back and breathed my way through it.

I probably could have killed my calf raises after a single rep. I got some comically intense calf cramps at the full contraction, to the point I was afraid to go up that high again.

2 Likes
2487

11/18/22

Conjugate - DE Upper - W2/D4 Part 1

CONDITIONING

Tabata DB thrusters w/25s

DYNAMIC EFFORT SUPER SETS (press - band)

Axle clean and push press away:
50x10
100x10x3

Band pull aparts:
10x12

Work get delayed a little bit so I got some of todays workout done early. I’ll do another conditioning hit and the repetition effort work later on.

20 seconds rest between rounds of DE work.

1 Like
2488

11/20/22

Conjugate - RE Upper - W2/D4 Part 2

Conditioning

Tabata DB clusters w/25s

REPETITION EFFORT GIANT SETS (chin - dip - core)

NG chins: (widest to narrowest grip)
BWx10 - middle wide grips
+45x1x5
+45x4x4

Dips:
BWx10
+45x1x5
+45x4x4

Side planks:
x10s/side

Playing a little catch up here. Wound up getting stuck at work until a silly late hour Friday, and then had to rush out for a weekend with the family. Have a splitting headache today and really just wanted to lay down for the night, but this was lingering on my mind so I just went it got it done. Allowed myself to skip some of the assistance stuff just to wrap up sooner and get some rest.

I’m so programmed to hit overhead presses after weighted chins that I unhook the plate from my waist constantly before I realize I need to keep it on for dips. Drives me nuts, haha.

2 Likes
2489

11/21/22

Conjugate - ME Lower - W3/D1

CONDITIONING

Tabata KB burpee lifts w/32kg KB + jumping lunges
Tabata prisoner squat + v-crunch

MAX EFFORT

Box squat: (to bench)
45x10
135x5
185x3
205x3
235x3
255x3

REPETITION EFFORT

Belt squats:
135x20, reps of 110, 85, 60, 35, 0

Band reverse hyper:
Double strand, single strand, bodyweight

Band assisted Nordic hamstring curl:
Purple x21

Shin raises:
x25

Calf raises:
x30-10-30

Band hip stuff

Ring fallout crunch:
x16

Still rocking a headache, but it’s from my traps being all jacked up from sleeping on a weird bed all weekend. Hot shower is going to feel great on those tonight.

I’m actually looking forward to singles week on this next week. That last rep of the top triple was an actual grinder. Unlike the SSB I can get a little more oomph off the bench and ride through the tough spot. Lockout is still no issue on these, eventually I’ll need to lower the box a touch to get more runway for harder reps but this will do for now.

My 35lb plate was basically fused to my axle today when trying to do the dropset on the belt squats. Really had to fight to get that thing off, just making note because I got irrationally mad that it was delaying me to the point my legs were starting to recover and I’d have to do more squats to fry them out, haha.

I’d love to add a legit reverse hyper to the gym. The band set up is serviceable enough, but it feels more like a rehab movement than something for building strength. Building one during the holidays might be a real possibility.

2 Likes
2490

In my experience those turn into expensive standing tables very freaking quick , haha.

2491

11/22/22

Conjugate - ME Upper - W3/D2

CONDITIONING

EMOM x 5:
3 burpee chins
6 DB clean and push press w/25s
9 prisoner squats

MAX EFFORT GIANT SETS (press - band - core)

Axle flat pin press: (7)
50x10
120x3
140x3
170x3
190x3
200x3

Band pull aparts:
6x20

Side planks:
x10s/side

REPETITION EFFORT GIANT SETS (chin - press - dip - raise)

Overhand chins:
3x8
3x7

BTN press:
75x9
75x7
75x6

Axle press:
90x10
90x9
90x8

Dips:
6x failure

Lateral raise:
10x3x13
10x3x12

Poundstone curls:
x137

Welp, this is one that I found I can truly grind out a rep on. That third rep on the top set was awesome, it took forever and at one point I thought it was coming back down but I managed to hang in there for it.

That was a money little conditioning circuit, was short on time today so cut it back but stretching that out to 10+ minutes would get gnarly.

The Poundstone curls are still the part of this workout that I fear the most.

@Koestrizer I totally buy that dude, I have a lot of stuff that gathers dust in my gym haha.

2 Likes
2492

11/23/22

Conjugate - DE Lower - W3/D3

CONDITIONING

Tabata burpees (6) + prisoner squats

DYNAMIC EFFORT SUPER SETS (jump - squat/pull)

Box jumps:
x2

Squats:
45x10
135x5
195x8x2

Broad jumps:
x2

Deadlift:
135x5
225x3
285x4x2

REPETITION EFFORT

Weight vest lunges:
60x50

Weight vest squats:
60x50

Laying band hamstring curls:
x50

Shin raises:
x25

Seated calf raises:
70x30-10-30

Band hip stuff

Incline standing ab wheel:
x13

Got all this done in about 35 minutes today. On a time crunch for the rest of the week basically, so not sure how the dynamic effort upper day is going to shake out but I suspect it’ll happen in stages. TBD.

Once I put the bar away and got the vest in I hammered out all that assistance work with no rest. Legs were absolutely fried and the lungs got hit pretty solidly too. Bonus conditioning.

3 Likes
2493

Let’s play catch up! Not a whole lot of training since Wednesday really, but I’ll log it all anyway.

11/24/22

Hunting and Cardio

Hunted for a few hours first thing in the morning, then threw on the 60lb weight vest and took the dogs for a ~2.5 mile walk before doing Thanksgiving for the day.

11/25/22

Hiking and Conditioning

Spent a couple hours hiking the woods around my house with a friend of mine who’s an experienced hunter (I am not). We scoped out a few spots to sit for the last day of the season. Turns out I had chosen well in my solo adventures because I was in the same ball park.

Hit 30 ABCs with 25lb DBs but didn’t record the time on them.

11/26/22

Hunting and Conditioning

Spent several hours listening to folks within a few hundred yards cracking off rifles, but between the three of us we didn’t see a single deer. Sometimes, you just choose wrong.

Hit some Tabata lateral jump burpees before heading out to see friends for the night.

11/27/22

Conjugate - DE Upper - W3/D4 Part 1

CONDITIONING

Tabata burpees: 6 per round

DYNAMIC EFFORT SUPER SETS (press - band)

Axle clean and push press:
50x10
110x8x3

Band pull aparts:
8x15

Alright, back on track, sort of. Still trying to cram one too many things into each day, but that’s the holidays right?!

Pissed at myself for getting 6 across on that Tabata workout, because now that’s baseline. The first 4 rounds I was actually grooving pretty well, but I knew better than to assume it’d be smooth sailing. Round 5, things changed. Then, 6-8 were just awful.

I don’t know if I’m more pissed that I got it done, or that I had ham and potato soup as a pre-workout meal. THAT will not be happening again.

DE work was fine. Aside from gagging back down fatty broth a few times things were popping right up.

RE work to come this evening, more family and friend stuff first.

1 Like
2494

11/27/22

Conjugate - RE Upper - W3D4 Part 2

GIANT SETS (chin - dip - core)

NG chins: (widest to narrowest grips)
BWx10 - middle grips
+45x2x5
+45x3x4

Dips:
BWx10
+45x2x5
+45x3x4

Side planks:
x10s/side

DB flat bench drop set:
70x6, reps of 60, 50, 40, 30, 20, 10

DB hammer curl drop set:
30x18, reps of 20, 10

Lateral raise:
5x100 rest/pause

Finished for the day. Feel like I might be getting sick, got some post nasal drip or some kind of swelling. Annoying but didn’t seem to slow me down any. Hopefully it’s no biggie.

1 Like
2495

11/28/22

Conjugate - W4/D1 - ME Lower

CONDITIONING

EMOM x 5:
5 burpees
5 v-crunch
10 squats
10 jumping jacks

MAX EFFORT

Box squats: (to bench)
45x10
135x5
185x1
235x1
255x1
275x1
295x0
285x0

REPETITION EFFORT

Belt squat drop set:
135x22, reps of 110, 85, 60, 35, 0

Band reverse hyper:
Double, single, bodyweight

Band assisted Nordic hamstring curl:
Black x7

Shin raises:
x25

Calf raises:
x30-10-30

Band hip stuff

Well, poop. Definitely fighting off some kind of sickness but it’s not bad enough to change plans, just see what can be done.

Conditioning was fine, breathing was definitely hindered by the phlegm a bit which got me more bang for my buck in this case.

Max effort work sucked today. Just didn’t have the juice. 275 really wasn’t that hard, but 295 stapled my ass to the seat, and even though 285 budged I never lost contact with the box. A younger me would have pitched a fit at this and determined conjugate doesn’t work for me. I’m glad to be more mature in this case, haha.

Rest of the workout was solid, it’s all muscle burn vs. lungs or bracing so whatever has my immune system occupied was a non-factor.

Oh well, on to the next. When I circle back to this hopefully there’s some better performance to be had.

3 Likes
2496

11/29/22

Conjugate - W4/D2 - ME Upper

CONDITIONING

Tabata burpees (6) and DB snatches w/40lb DB

MAX EFFORT GIANT SETS (bench - band - core)

Axle flat pin press: (7)
50x10
120x5
170x1
190x1
210x1
230x0
220x0

Band pull aparts:
6x20

Side planks:
x10s/side

REPETITION EFFORT GIANT SETS (chin - press - dip - raise)

Over hand chins:
4x8
2x7

Football bar press:
85x10
85x8
85x7

Axle press:
90x2x10
90x7

Dips:
6x failure

Lateral raise:
10x4x13
10x2x12

Poundstone curls:
x138

Eh, nothing doing here again. Conditioning felt better today because I’m a little more dry, but groggy and feel like I took a left hook from Tyson to the throat.

I at least got some strain today on the max effort work. 230, which I thought I’d have, didn’t budge. I fought with 220 about 2 inches off the pins for about 4-5 seconds though, I really thought I was going to have it and then I just ran out of gas. So skunked, but better than yesterday in terms of strain.

Everything else was pretty good, whatever I have doesn’t seem to affect muscly work as much as straining stuff.

2 Likes
2497

11/30/22

Just doing something

50 pushups

Pretty sure I have the flu and I’m rocked right now. Haven’t had the OG flu in 10+ years and it really blows.

3 Likes
2498

12/2/22

Conjugate - DE Lower - W4/D3

CONDITIONING

Tabata prisoner squats

DYNAMIC EFFORT SUPER SETS (jump - squat/dead)

Box jumps:
x2

Squat:
45x10
135x5
170x12x2

Broad jumps:
x2

Deadlifts:
135x5
250x6x2

REPETITION EFFORT

Walking lunges:
x200

Incline standing ab wheel:
x14

Really went for the bare minimum today. Feeling much better, which means I’m no longer the walking dead. I got rocked by whatever sickness I had Wednesday night into yesterday.

2 Likes
2499

Well this sounds awful.

1 Like
2500

12/3/22

Conjugate - DE Upper - W4/D4

CONDITIONING

Tabata mountain climber burpees

DYNAMIC EFFORT SUPER SETS (press - band)

Axle push press:
50x10
95x12x3

Band pull aparts:
12x10

REPETITION EFFORT GIANT SETS (chin - dip - core)

NG chins: (widest to narrowest grips)
BWx10 - mid close
+45x3x5
+45x2x4

Dips:
BWx10
+45x3x5
+45x2x4

Side planks:
x10s/side

Pushups:
x50

Lateral raise:
10x50

DB curls:
20x50

Glad I feel good enough to work out again. Looking forward to drying out though, I feel like I need a spittoon for all the shit I’m hacking up right now.

@kdjohn Yeah man that was not fun, but it was so easy for the brain haha, just walk hard. One of those things were you can always get the next rep.

2 Likes