Had to speed this up somehow so decided to abbreviate the work on the trap bar. I’m okay with that, since I couldn’t care less about the lift. Really looking forward to dropping it from the weekly exercise menu. 60s between bench sets, and 90s everywhere else still.
@Frank_C Poorly done lateral raises is about how I’d some them up too haha. They make for a solid mechanical drop set from the strict raises though.
@flappinit I’ll have to my money where my mouth (fingers?) is and do it next week. I’ll try to keep track of the sweat-to-tears ratio for science.
Had a really fun day but got totally skunked on a climb I should have been able to complete. Got to a pretty bare slab section and just couldn’t solve the puzzle. Wound up leaving behind a crappy carabiner as an offering to the climbing gods (and so we could rescue the nice gear).
7/4/20
Assistance day
DB bench:
20x10
30x5
40x5
50x50 rest/pause
Dips:
x50 rest/pause
Band pullaparts:
x100 rest/pause
Band good mornings:
x100 rest/pause
Just a quick workout this morning so I could get on with enjoying my weekend. Hamstrings, glutes, and lower back were super pumped from that extended GM set, but the kicker was finishing the last one and realizing my neck was actually in the worst shape of all. Very light headed for a few minutes after.
60s rest between the squats, 90s rest everywhere else. My hamstrings are surprisingly sore from those good mornings this weekend, and I felt that on the squats. Didn’t have the pop I was expecting, but I still made it through just fine. In any case, BBS with short rest periods is good stuff.
My power snatch has exploded over these 6 weeks. When I tested for a TM 95 was a tricky maneuver. I could have knocked out all 10 reps in one set today I’m sure, but I didn’t need to get sloppy with it. Going to stay the course on the programming for that until it doesn’t yield results.
Ab wheel:
Standing - 2x5 (to stop)
Kneeling - 2x10
Was close to having the 50 pullups in 4 sets today, but just gassed out early on the last set. Took like 10 seconds to shake out and eek out four more reps.
Light on lower body work today, but I’ve got something evil planned for later this week to make up for that.
Didn’t log it, but jogged a couple miles yesterday too.
And after assistance work tomorrow that wraps up my 6 week block of training. I’ve been wanting to give this type of approach a fair shake since I was forced into it during work travel a couple years ago. All I’m doing is taking 4 day/week programs from 5/3/1 Forever and shifting main lifts to 2 days/week and assistance 2 days/week.
I’m going to start a heavily modified version of SVR II programming next week, should be a nice but brutal change up. Opted out of the final BBS work on the trap bar because I hate the trap bar and decided to get a TM for the mat pulls. 4 mats is right around the dead zone for me when pulling. If I fail an attempt I usually break it off the ground and get it moving before it comes back down. Despite that, it felt so much better to pull with a straight bar.
DB high pulls:
20x10
30x10
40x10
50x5 (dropset)
40x5
30x7
20x9
10x lots
@dagill2@flappinit@T3hPwnisher Holy crap. I needed to put my money where my mouth was and get that ladder completed with the vest. The lunges weren’t as bad as the squats, but the real kicker was taking the vest off at the end. Took about 5 minutes for my traps to relax. Then I tried to sit down on the bench to do the tricep stuff and was unable to bend my legs my quads were so tight.
@kdjohn Yeah man I’ve seen you killing it in your log with this. I figure if you and Pwn are giving it good reviews it’ll be good for me too haha. The modifications will be combining the press/squat days, and bench/deadlift days while shifting all the assistance to two separate days. Also including power snatches and power cleans respectively.
Hell of a workout. Legs are still shot from that nonsense on Friday, but this was still solid. I may have had a bit more on the pressing with fresher legs, but I was shaking something fierce towards the end of those AMRAPs. I wound up doing this shirtless since I forgot a gym shirt which ultimately led to the squat set ending when it did. I think I had enough gas to tap into double digits, but once I sweat through the chalk I put on my back the bar started getting a little slick and I killed the set. Happy with 9 all things considered. 20 rep squats even with light weight are awful.
@dagill2 I was seriously considering a deload week yesterday with how sore my legs were. There will be plenty of time between now and when I ever do that again haha.
The plan right now is to just do two leaders which will bring me up to a vacation I have planned in August. I’ll be away for a week and not entirely sure what I’ll do when I get back.
Just did a whole lot of activity in the past 2.5 hours. Good climbing session, going to get another in this week so quit before I completely fried my grip - trying to be smart there.
I was not trying to be smart with the assistance work, lots of volume there. Figure I’ll adjust my assistance week to week to match the volume and intensity of the main work. Rest times today were, in order, 60s - 120s - 75s - 60s.
