Thanks for the tips man! I’ll keep them in mind for next time (I’ll definitely do this contest again next year).
I’ll drop by your log during my lunch break to check out your contest.
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I was hesitant bc you won lol, but you could probably get more mileage out of each pull by generating some hinge/hip extension.
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6/3/19
Squat workout - C1/W1/D1
GIANT SETS (jump-squat-core)
Vertical jump:
x2
Front squat:
95x5
115x5
135x5
155x5
175x7
Leg raises:
x8
GIANT SETS (jump-squat-core)
Lateral hops:
x4
Back squat (high bar):
195x4x5
Hollow rocks:
x20s
Walking lunges: (AMRAP 10 minutes)
BWx170
Planned on doing SSB squats as the supplemental, but it’s so much quicker to just leave the bar racked and loaded and switch to back squats. In the mornings, this will be huge.
Speaking of mornings, planned to start my AM lifting today but I didn’t sleep a wink last night until I finally dozed off at like 4:00am. When my alarm rang less than 2 hours later, knowing I had the option to get more sleep and lift tonight, the choice was clear.
10 minutes of lunges is going to be brutal. Paced myself this first day but going forward this can easily turn up the suck.
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6/4/19
Press workout - C1/W1/D2
GIANT SETS (pullup-press-core)
Pullups: (various grips)
BWx7x8
Axle press:
50x10
60x5
70x5
80x5
90x5
100x10
90x10
Standing ab wheel: (to support beam stop)
1x3
6x2
GIANT SETS (row-press-raise)
DB Kelso shrug+row: (3s pause)
40x5x5
Axle push press:
100x5x5
Lateral raise:
10x5x10
Axle curl: (350 method)
50x17
50x14
50x10
41 reps
I like how this day is structured. I ordered some olympic rings and once those come in I think I’m going to swap fallouts for the standing ab wheel.
For the Kelso shrug+row, basically I did a Kelso shrug and really set the lower traps hard for 3 seconds, then rowed the DBs up and down, then released the traps. Since I only have 25s and 40s I’m trying to figure out how to get more mileage out of the fixed weight until I pony up for some powerblocks.
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6/5/19
Deadlift workout - C1/W1/D3
SUPER SETS (jumps - pulls)
Broad jump:
x2
Mat pulls: (7)
135x5
185x3
225x3
275x2
315x1
355x10
SUPER SETS (GMs - curls)
SSB upper back good mornings:
95x10
115x10
135x13
Band hamstring curls:
2x10
1x fail (14)
SUPERSETS (pulldowns - planks)
Band ab pulldowns:
2x20
Plank:
2x20s
First ROM progression workout in the bag. 355x10 is my best pull in training from the floor, which was accomplished on a stress free Saturday afternoon. I was hoping for 12 or so with the higher starting point, but I did this 30 minutes after waking up on little sleep and a stressful week. I’ll take it as a starting point and build from here. I think the greater achievement was getting my workout done in the AM.
I’m not sold on the efficacy of that good morning method, but since my propensity to fail or shutdown sets of squats/deads is due to losing my upper back, I figure I’ll stick with it for a cycle and see if it helps.
5 Likes
6/7/19
Bench workout - C1/W1/D4
GIANT SETS (row-bench-core)
BB row:
95x5
115x5
135x5
155x5
185x3
155x13
155x10
Football bar bench:
95x5
115x5
135x5
155x5
185x2
145x9
145x7
Palloff press:
x5/side
GIANT SETS (row - bench - core)
Meadows row: (plate weight)
50x3x8
50x1x17
Incline football bar bench:
115x3x8
115x1x10
Side planks:
x20s
Dips: 350 method
16
10
6
32 total reps
Inverted row: (traps/rhomboids focus) 350 method
18
12
9
39 total reps
Going to spend some time getting reacquainted with the football bar for my benching, see if I can drive some chest growth with it.
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Looks like some solid training in here - as usual!
Thanks dude! It took some tinkering but I think I came up with something solid here. Going to see how the next 6 weeks play out and make any necessary adjustments.
It looks like you’ve changed “programs” from time to time but your overall approach and set up has been consistent for a long time now. If you keep doing that then you’ll see long term progress. I applaud you for not drastically changing programs every 8-12 weeks (like going from strength to pure hypertrophy and back).
Appreciate it dude, I think I’ve finally started figuring out my own set of ‘principles’ for training. Lots of credit to the community here for helping me figure my shit out haha.
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I’m 34 and I still haven’t figured it out. I think a large part of me desires to be strong; however, joint injuries (or nagging pain) always put a stop to that. I’m forced to focus on physique goals but I’m still drawn to the barbell movements that hurt me.
I see someone has been reading @T3hPwnisher’s training log. Strong work. Excited to see how you progress on this approach. I have always kept that in the back of my mind as well. For me the only problem is that the lift gets easier if I go towards the floor. I despise elevated pulls and am no good at them.
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@Frank_C I hear ya man, I’m still chasing the performance goals I had in mind when I got into this. This is the first time in a while I feel totally healthy, and I think the approach I’ve been taking lately is a big reason. Hope you can get all healed up and on track soon man, you’ve already made killer progress in your own situation.
@Koestrizer Haha if you look closely, my press workout is also ripped off from him, albeit with some minor changes. I too am interested to see how this goes, I figure there’s a lot of room for growth with this method.
4 Likes
6/8/19
Hiking
~9 Miles
~2,800 feet elevation gain
This hike took me by surprise, much more challenging than I thought it would be. Excellent day.
5 Likes
6/10/19
Squat workout - C1/W2/D1
SUPER SETS (squat - core)
Front squat:
45x10
95x5
115x5
145x3
165x3
185x6
Leg raises:
6x8
SUPER SETS (squat - core)
Back squat: (high bar)
195x4x6
Hollow rocks:
x20s
Walking lunges: (AMRAP 10 minutes)
BWx178
This was the day I was dreading most switching to morning workouts. Turned out to be a pretty decent one so that’ll be good for my psyche going forward.
Morning nutrition prior to these workouts has been a Special K Pasty Crisp and either a cup of coffee or half an energy drink. For processed junk funk, those pastry crisps are delightful. It’s just enough to fuel the workout and not want to come the other way working out so soon after.
Forearm seems angry at me for something, noticed it trying to hold myself up on the rings during the leg raises so I switched to the dip bars. It’s on the outer part of my arm, so not the usual problem. Doesn’t seem serious though.
Should also note that I excluded the jumps from the giant sets as my calves are pretty jacked up from the hike Saturday. Plantar fasciitis is not cool.
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Dave Tate would disagree with you!
#zerolegdrivegang
Hard to argue with his experience right? Figure I’ve gotta test them to truly evaluate them.
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I’d Interpret that differently. I think I am getting leg drive but am dependent on it. What I am lacking is hip and probably back strength. Hence why I hitch sometimes or lose a deadlift at or above knees.
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I have lost countless deadlifts here and it pisses me off to no end.
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