7/23/20
Modified SVR II - Main day 2
Power clean: (from mats)
45x5
65x3
95x3
115x3
135x3
150x5x3
Incline axle bench:
50x10
80x5
110x5
125x5
140x5
110x5x10
Mat pulls: (4)
135x5
185x5
225x5
275x5
315x5
235x5x10
SUPER SETS (row - core)
DB row:
65x4x10
Band Russian twists:
4x10/side
90s rest between everything but the BBB pulls. I should wear a grey shirt and take a sweat photo after this day next cycle. It was impressive.
7/24/20
Assistance day
Banded pushups: (light band)
x17
x11
x8
SUPER SETS (triceps)
Band pushdowns:
3x fail
DB skullcrushers:
25x8
20x9
20x7
SUPER SETS (traps - pecs)
Trap 3 raise:
10x8
7.5x2x10
Band squeeze press:
3x12
Band lateral raise:
3x fail
Pretty light day, but for a purpose. Have a big climbing day ahead of me tomorrow. Got a real nice pump in my pushing muscles which was the only goal for today, those trap 3 raises I think could have some value too.
Going out for an 8-pitch trad route tomorrow. Never climbed trad before (I probably won’t lead anything) and never have done more than two pitches. All the climbing will be fairly easy, but slabby and run out.
Go full on Jocko Willink and do some grainy black and white photos of sweat angels
7/27/20
Modified SVR II - Main day 1
Power snatch: (hang)
45x5
65x3
75x3
85x3
100x5x3
Axle press:
50x10
70x5
80x5
90x5
100x5
110x5
100x5x5
SSB squats:
45x10
95x5
135x5
155x5
175x5
205x5
225x5
200x5x5
SUPER SETS (row - core)
BB row:
135x5
175x4x6
Hanging leg raise:
4x8
90s rest everywhere except the top set of squats and the SSL squats, took 2 minutes there.
Felt very good today, was encouraging given the heat and that my calves have the worst DOMS I’ve had in them in a long time. Climbed about 800’ of slab Saturday. It was all pretty easy, but I’ve never done that much sustained climbing before, coupled with the anchoring stations requiring some footwork of their own and I’m feeling it.
@dagill2 I just don’t think I can bring myself to be that much of a hard-o. Maybe someday if I’m feeling a little extra saucy after a good workout haha. Today may have been the day but I wasn’t wearing the right shirt for the job.
7/28/20
Assistance day
Pullups: (various grips)
x5 every half minute on the minute - 50 reps
Dips:
x10 EHMOM - 50 reps
Lateral raises:
10x25
15x15
20x10
20x10 rest/pause
15x15 rest/pause
10x25 rest/pause
SUPER SETS (curls - lunges)
Zottman curls:
20x5x10
DB reverse lunges:
40x5x10
Body saw:
x5 EHMOM - 25 reps
Seated windshield wipers:
x20
Decided to work against the clock today. Brain feels like mush this afternoon so it was a solid remedy.
Who won?
I’d call it a draw, too close to declare a real winner there.
Just loving your workouts atm man! Planned progression is off the table for me right now for abutting but Bench, but the set up you’ve got going is definitely one that’s going to have to make an appearance at some point in my own training.
Are you in a leader or anchor cycle?
Thanks dude! I’m still working a few things out with this setup, but I think I’m getting close to a happy space with it. Not gonna lie though, as soon as I have my entire gym back in my own home, I’ll probably go back to the 1 main lift per day scheme. But for summer time programming this is definitely leaving a lot of room for other activities if I feel like skipping or shortening assistance days.
I’m following the progression from the leader cycle.
7/29/20
Climbing
Indoor bouldering: ~1 hour
Okay session. Hands have been feeling weak, hopefully they’ll smarten up sooner than later.
7/31/20
Modified SVR II - Main day 2
Power clean: (from mats)
45x5
65x5
95x3
115x5
135x3
155x5x3
Axle incline bench:
50x10
100x5
125x5
140x5
155x5
140x5x5
Mat pulls: (4)
135x5
225x5
275x5
315x5
345x5
315x5x5
DB rows:
80x4x6
Solid day of lifting. 90s rest between all sets except top set and SSL sets of pulls, got closer to 2 minutes there. Really dig SVR as a template, couple tough weeks to start it but the third week is pretty rewarding. Probably going to stick with this for a while, but rotate some variations in for the supplemental work.
7/3/20
Modified SVR II - Main day 1
Power snatch:
45x5
65x3
75x2
85x2
95x2
105x5x2
Axle press:
50x10
70x5
80x5
90x5
100x5
110x7
90x11-6-3 rest/pause
SSB box squats: (14 mats + 2x6)
45x10
95x5
135x5
170x5
205x5 (supposed to be 195)
220x7
170x20
BB row:
135x5
165x13-7-7 rest/pause
Toes to bar:
3x10
Second round of the leader with some subtle changes. Kept to 90s rest between sets of snatches, but my I kept forgetting to check the clock between sets of presses and squats. Rests were shorter during the build up sets than a bit longer between top sets. Still close to the usual 90-120s though.
Top set of presses was solid, actually felt like I had another rep or two in my shoulder/tris, but my core and legs couldn’t keep a stable enough platform that long. Also felt like I could have gotten close to double digits with the top set of squats, but after the 5th rep a significant amount of flatulence had to be released and it killed my groove. Was totally smoked after that widowmaker set. I started yawning a lot and had zero focus.
Using the 14 mats plus a single 2x6 puts me at just about the perfect box depth to my free squat. Without the board would be an extremely deep squat for me. I think I could probably use two boards to achieve “parallel”.
Squat farts are the worst.
I was not pleased haha. Had the “really? now?” thoughts going because the reps were cruising up to that point.
8/4/20
Assistance day
Pullups: (various grips)
4x10
1x6+4 rest/pause
GIANT SETS (press - dip - raise - pull apart)
DB Z press:
30x3x10
30x2x8
Dips:
5x failure
DB lateral raise:
10x2x12
10x3x10
Pull aparts:
5x20
DB curl/reverse curl dropsets:
25x12/15x12
25x12/15x12
25x12/15x12 (some solid cheating on this round)
Bulgarian split squats:
5x10/leg
Sliding pikes:
3x10
Solid workout. Figured out that doing regular curls before the reverse curls makes them much more palatable. As much as I don’t want to, I think I’m going to need to make an adjustment to my back training approach. Elbows are starting to give me grief again, which my left never really did before. Should be fine with some rest, but climbing stresses them too.
In a group chat with a couple buddies who are also into lifting, so wound up grabbing a couple pump shots during the workout. Going to put the other in the check-in thread. This was right after the giant set, which explains the pained expression on my face.
Damn, that is a lot of assistance. I’s get bored after half of that. Looks like a solid session!
Because, who doesn’t check themselves out when they’re pumped up?
Even I do, and I look like shit
8/5/20
Cardio
~2 mile jog
I should have done this early in the AM when it was cool out, instead I waited until it was 85* for some reason. Knees were a little cranky at first, but by about half a mile in they settled down. Major lower back pump though, happens a lot when I jog. Planning on doing some climbing tonight.
@kdjohn Haha yeah it’s quite a bit. I’ve got the whole workout dedicated to it though, so I can stay focused. That, and it only took me about 45 minutes. I didn’t rest much between anything other than the giant set.
@dagill2 I always do when I have the chance, because I know if I keep it up that will be what I look like walking around. And then when you get there, you get to look at the new pumped up version of yourself, and so goes the cycle haha.
8/6/20
Modified SVR II - Main day 2
Power clean: (from mats)
45x5
65x3
95x2
115x2
135x2
165x5x2
Incline axle bench:
50x10
100x5
120x5
135x5
155x8
120x12-5-3 rest/pause
Mat pulls: (4)
135x5
225x5
295x5
335x12
265x15
Smoked. Skipped the rows and core work today, going to hit the climbing gym tomorrow afternoon and figure I’ll get my assistance workout in while I’m there so I’ll hit rows then. Was pretty tired coming into this, and by the time I finished my pulls I was ready to lay down and sleep on the cement floor.
8/10/20
Modified SVR II - Main day 1
Power snatch:
45x5
65x3
75x2
85x1
95x1
105x2x3
105x2x2
Axle press:
50x10
70x5
80x5
95x5
105x5
Football bar clean and press away:
80x4x10
80x1x8+1x2
SSB box squats: (mats + board)
45x10
95x5
135x5
160x5
185x5
210x5
160x5x10
That’s all she wrote today. 90s between everything except the BBB squats, 2 minutes there.
Snatches felt awesome today, thought about going for something “big” there, but just decided to ride the good feelings into the presses. Axle work was great but the BBB sets were tough. Think the grip is a bit narrower, and for some reason my right shoulder didn’t care for the lockout - could be from sleeping on the beach this weekend. The last set was a weird rest/pause affair - was breathing my way to 8 reps, then had to drop the bar to my hips and re-clean and press for the last two reps. Wouldn’t consider the set ended since I never set the bar down.
Funky feeling in my lower back or hips after some squat sets, but again, slept on the beach this weekend.
Was surprised how strong I felt after such little sleep and poor nutrition this weekend. Wound up skipping the back and core stuff today, fine with that as I planned on tapering down somewhat over the next two weeks as a pseudo deload prior to a week-long climbing trip at the end of the month.
