Velvet's Lifting and Other Fun Stuff Log

Training Training Logs
1201

8/13/19

Contest Prep

SSB box squat:
95x5
115x5
135x5
155x5
185x5
205x5
225x5

Dinnie deadlift simulation: (4 links, weight per hand)
45x3
90x3
135x3
180x3
225x3
250x1
270x1

Sandbag to shoulder:
150x5x2

Airdyne:
5m

Grip failed me my first crack at 250. Weight started coming off the floor and then the handle just slipped out of my hand. Went to hook grip and it was fine, will probably have to do that on contest day.

First time squatting to a box (really, it was a bench). Should explore this in the near future.

2 Likes
1202

8/16/19

Prep I guess?

Low incline axle bench:
120x100 reps

BB row:
115x100 reps

Really glad next week is a deload and then competition. Been pretty sick of lifting lately and today nearly decided F it, but then I figured I’d just do something stupid and get out of the basement.

I think getting back to normal training that is more interesting will be good for me. The upcoming contest will be fun, events are super cool, training for them has not been.

2 Likes
1203

8/19/19

Deload

Weight vest walk w/ 60lbs: 1 mile

Stroll through the neighborhood, about as challenging as it needed to be.

2 Likes
1204

8/23/18

Deload

Mow + weed-whack lawn with 30lb weight vest: ~70 minutes

I’ve gotten at least 2 miles of walking in each day this week, and some sprints at kick ball last night. Body is feeling pretty ready for the comp, head hasn’t been in it but I’m sure that’ll change when I get there tomorrow.

1205

Good luck in the comp man. Comp training can get fucking tedious… I honestly think if I didn’t do comps I’d have had a way more linear training trajectory. After running a hard prep for twelve weeks, the appetite for more of the same (even if it’s working) often just isn’t there.

1 Like
1206

Thanks dude! Definitely agree with that sentiment, got a couple ideas about it I plan on jotting down when I’m in front of a computer (likely when I do the comp video).

1207

So, strongman is done for the year for me. Did my last competition I can do in the Novice class and I’ll have to move to Open. That means I need to get a lot stronger to have a chance at hanging with the pack. All good things as it’s both a break and something to work towards. I’ll do a recap of the event later this week, as I’m hoping the scoresheets will become available.

This brings up what I’ll be doing training wise, and conveniently, the ADD challenge. I’ve got two ideas I’m bouncing between for a program template, I’ll list them both out and then tag a few folks to get help choosing one or the other.

Option A:

Day 1
Giant set of explosive movement - front squat (Hepburn progression) - core work
Giant set of explosive movement - back squat (pr sets or weekly volume bump) - core work
Assistance

Day 2
Giant set of pullups - strict press (pr sets and SSL pr sets) - core work
Giant set of upper back work - press variation (change after 3 or 6 weeks) - lateral raises
Assistance

Day 3
ROM mat pulls
Box squat misery

Day 4
Giant set of rows - bench (Kroc program) - core work
Giant set of rows - incline (3x10 double progression) - core work
Assistance

Option B

Day 1
Giant set of explosive movement - squat variation - core work
Giant set of explosive movement - deadlifts - core work
Assistance

Day 2
Giant set of pullups - press variation - core work
Giant set of rows - bench - core work
Assistance

Day 3
Giant set of explosive movement - deadlift variation - core work
Giant set of explosive movement - squats - core work
Assistance

Day 4
Giant set of rows - bench variation - core work
Giant set of pullups - strict press - core work
Assistance

So they’re far more similar than different from a structure standpoint, big difference would be training approach. Option A would be pretty regimented in terms of programming, each lift has a specific program and progression it would follow (in the parenthesis above). Option B on the other hand is something I thought of in the shower a couple days ago. Basically would rotate between a handful of variations of a main lift working up to a 5RM (maybe a 3RM here and there) then drop back to 80% for an AMRAP. Then I’d do the opposite “comp” lift for some volume work, thinking 4x6-8 double progression.

Here’s where I’m at; option A will 100% give me results. It’s basically what I was doing prior to my competition prep and I believe it’s a solid approach. The nature of the program lends itself to my home gym, so adapting to travel can be a pain. It’d be a pretty lifting focused program and very planned feeling.

Option B is fairly unknown to me, but I’m sure it’d be effective given the right effort. It’s much more flexible from a travel perspective, and by introducing planned ADD it could be a nice mental bonus. This would let me put a little more focus on stuff outside lifting and be more creative/free wheeling.

Definitely benefits to either approach, figure I’ve got a week to make a call since I’m recovering from Saturdays comp by traveling early this week.

@Frank_C @littlesleeper @flappinit @mortdk @cdmac24 @liftangryordie500

No offense to anyone not tagged, but I know these dudes like to talk hypothetical shop more than some of the other folks who may stop by here.

2 Likes
1208

I vote B because you may benefit from the training variation (new/different stimuli) and it sounds like you have concerns about option A and travel.

my $0.02 which, combined with a cross-town bus token, may get you downtown.

1209

Those are very Alsruhe oriented stuff.

Why not do one of Brians programs? You’re familiar with them and would take a little guess work out.

But since you asked:

Option B looks good, but in a Alsruhe way I would do the second lift, EITHER as pure volume with no sets taken to failure firs couple of weeks 3 x 15, then 3 x 12, 4 x 8, 5 x 5,

Or simply several triples working on perfekt form, again sub max weight.

I would drop the intensity on the second lift, because you’ve already taxed the body with a max effort and an amrap.

Another reason for option B is you get to practice each movement twice.

For option A I would do Front squat and DL one day and Press and bench and so on.

I’m sure both would work so give the one your heart beats the most for a whirl.

1210

I’m not too familiar with all of your planned progressions on Option A, so it’s tough for me to judge. I like that you have confidence in option A. Why would travel interfere with it?

For someone with a strength focus, I’m not too comfortable with the lack of structure in option B. My brain likes to see which variation you’d be doing on each day, how it progresses, and for how long. I like the layout and idea of it, but if I were running it then I’d go ahead and assign the exercises. I might even program them in “phases” where I rotated them out every 3-4 weeks.

I know your effort will be there regardless, but I have struggled in the past by not having a solid progression in place. If you are planning to add detail to option B before actually running it, then I think it’s a solid choice.

1211

I like the versatility you get with Option B. Let’s say your first cycle of Option A beats you into the ground (with the various selected progressions that you have chosen on the main lift) or doesn’t work for you, now you’re stuck with it for the remainder of the year! I love my Max Effort days with lift variations. I find it a fun way to train and feel like I could adhere to that style of training better than a planned progression on repeat.

Looking forward to the recap from your competition!

1212

Alright fellas, I’m back to a computer. Let me follow up with you as I think I’ve used some of your comments to make a plan.

@cdmac24 Thanks dude, I dig that colloquialism haha. Travel concerns I’ll address with J’s tag.

@mortdk It is very similar to Brians stuff. Only reason I’m not doing one of his programs is that I just don’t want to at the moment! I think you’re right with the intensity of the second lift being a concern, I’m trying to combine a couple parts that probably don’t fit the way I want them to.

@Frank_C Travel would really only interfere with the deadlift day, which with a small change, I can mitigate. After writing it out I realized the other 3 would be adaptable enough to any commercial gym I’d have to swing into. I agree with the lack of structure concern. I do train hard, but in the past “instinctive” training hasn’t worked for me long term. Not sure why I’m thinking it’d be different now.

@littlesleeper I appreciate the concern there man. Turns out I’m going to have a single ME day each week, and stick with the planned progressions for the other 3 days.

1 Like
1213

8/30-9/1

Bunch of stuff

Haven’t been training at all lately, but remaining pretty active. Did about 10 full sprints and several hard runs a few nights ago that completely thrashed me. Time away from sprints is time getting back at recovering from sprinting.

Spent Saturday at the lake, GFs dad is getting older and slowing down so I help him with a lot of the “chores” he has to do to keep up with the place. One of these involved moving a ~120lb buoy anchor further out from their dock. It was underwater. I had to dive underwater, pick it up, and carry it along the bottom of the lake. It was easy enough to pick up and move with, but I guess I can’t swim for shit anymore, so I was basically drowning out there and couldn’t hold my breath for more than a few steps. Eye opening.

Did some hiking and climbing yesterday, nothing particularly intense but a great day at the cliffs. I’m going to start doing some grip training because I want to focus on climbing again at a higher body weight. My best climbing days were around 165-170lbs.

Starting the ADD challenge later today with squats. Dreading it.

1 Like
1214

9/2/19

Squat workout

GIANT SETS (jump - squat - core)

Vertical jump:
x3

Front squat:
185x4
185x3
185x3

V situp:
3x12

GIANT SETS (ball - jump - core)

Medicine ball throw:
x5

Back squat:
205x4x5

Leg raise:
4x10

SUPER SETS (single leg - carry)

Bulgarian split squat:
BWx3x10

Suitcase carry:
135x6x20’ (switch hands down and back)

Cardio

Incline treadmill w/ 60lb vest: 5m

Plan was to do five rounds of the assistance superset and ten minutes of cardio, but I dialed it back a tad as to not bury myself first day in. This was the best workout I’ve had in a couple months. Conditioning is shot, but it’ll come back soon. Got a fan blowing on me to help dry off.

Edit: Just some program notes. 90 seconds rest between the first giant set, 120 seconds rest between the second giant set, and 60 seconds rest between the assistance super set. Front squats are following a Hepburn progression, adding a rep each week for 6 weeks then bumping weight. Back squats are following an increasing density type of deal, also a 6 week cycle. Assistance will be unilateral work and carries.

1 Like
1215

9/3/19

Press workout

GIANT SETS (chin - press - core)

Pullups:
BWx7x8

Axle press:
50x10
70x5
80x5
90x5
100x5
110x6
100x6

Ring fallout:
7x4

GIANT SETS (chin - press - raise)

Rack chins: (30)
BWx3x10
BWx1x7

Kneeling pin press: (18)
80x4x8

Lateral raise:
10x3x10
10x1x6

SUPER SETS (pushup - curl)

Ring pushups: (1)
BWx2x10
BWx1x6

Axle curl:
50x2x10
30x1x15

Airdyne:
5 minutes

Smoked. Looking forward to seeing performance on this day improve. Gotta get my bracing back to where it was and it should happen. That kneeling pin press is an interesting move, can’t do them standing and I think this has more carryover than a seated version. Had basically nothing left to give by the end.

Program notes: 90 seconds rest between first giant sets, 60 seconds rest between second giant set and supersets. Screwed up the loading on my press sets, so I’m switching to 3/5/1 for now.

2 Likes
1216

9/5/19

Deadlift workout

Clean pulls:
95x5
135x5
155x5
185x5

Sumo deadlift: (deadstop, beltless)
135x5
185x5
225x5
275x5
325x5
265x12

SSB box squat: (R/P dropset, 30s between sets)
205x7
205x4
205x2
205x1
185x5
185x3

Airdyne:
5 minutes

Sumo is weird. 325 probably wasn’t a true 5RM, but it was tough enough for me to feel good calling it there. The 265x12 was a conditioning fail more than strength. I started getting sloppy with my breathing and lowering the weight.

30 seconds rest gets me about 10-12 deep breaths between squat sets. Just enough for the unrack to feel okay, not enough to make any subsequent reps feel okay haha.

4 Likes
1217

Where’s your heart rate exercise after core???

1 Like
1218

Haha I opted out, at least initially. Could add them into the next cycle.

LISS is my bigger demon I need to tackle.

1 Like
1219

I’ve had an internal battle about cardio all year. I haven’t been able to train fully due to my hip or shoulder, so everything is modified. I can run again finally, but I found myself feeling compelled to do 20-30 minute sessions on cardio machines during the first half of the year. I’d do 10 minutes on the bike as a warm up and then 20 minutes on the elliptical after I lifted.

Now I have this voice in the back of my head telling me to do something on rest days. I’m tired today and need to rest, but I feel compelled to burn calories. I’m going to compromise and just walk on the treadmill instead of doing intervals on the elliptical.

I also feel compelled to do something just to burn calories and keep from getting fat. Talk about paranoia! I even cycle my calories up and down based on training days. Today is a low day but I feel the need to burn a few hundred calories to justify my food.

1220

Would maybe 5/2 for Athletes be something that would be appropriate for you J?