Velvet's Lifting and Other Fun Stuff Log

[mr.v3lv3t]

2/22/21

Squat workout

GIANT SETS (jump - squat - core)

Box jump: (3 steps)
x3

Box squat: (mats + 2 boards)
45x10
95x5
135x5
165x5
185x5
205x5

Ring fallout: (1)
1x7
4x6

GIANT SETS (squat - shrug - core)

SSB box squat: (mats + 2 boards)
165x5x10

SSB Hise shrugs: (with 2ct pause)
135x5x6

Ring plank:
x20s

CONDITIONING

EMOM:
Burpees x3
Lunges xAMRAP until 100 reps reached

Well, getting back up the stairs after this one was fun. Not really an impressive workout or anything, just more squat volume than I’ve done in a while. Kept the rests pretty short during the main work since it was so sub max, then used about 90s during the supplemental. Figure for these BBB workouts I’ll use a 90-120s rest window as the weights get a little heavier.

That conditioning workout is a real ball breaker. You want to get it done faster so you can avoid doing more burpees, but then your legs get all pumped up from the lunges and burpees become harder and take longer to execute.

@kdjohn The Hise shrugs with the SSB were much better than the straight bar IMO. I need to try and remember next time to take a slight forward pitch with my torso so I’m kind of shrugging back a little.

[kdjohn]

@mr.v3lv3t

The Hise shrugs with the SSB were much better than the straight bar IMO.

I fully agree with this. I wish I had a SSB to do them with, because it’s way more comfortable.

[mr.v3lv3t]

2/24/21

Press workout

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 (wide)
+25x5x7

Axle press:
50x10
85x5
95x5
105x9
95x10

Side plank:
x20s/side

GIANT SETS (press - dips - raise - band)

Football bar press:
75x10
75x8
75x7

Axle press:
80x10
80x2x7

Dips:
6x failure

Lateral raise:
10x1x13
10x5x12

Band pull aparts:
6x20

Poundstone curls:
x105

CONDITIONING

Pushups: (20 jump rope between sets)
x10-1-9-2-8-3-7-4-6-5

Workout is still a winner. Wanted double digits on that top set but I hit the floor joists twice during the set and it took a little too much out of me to settle things down after that.

Made some minor changes to this workout for this cycle. Sticking with one weight on the chins and adding a rep each workout. Moving my grip in each set keeps my strength up on them as the sets progress. Swapped the top set repeat for a SSL set too, wanting to keep the reps higher especially as this cycle progresses.

For the supplemental I decided to just alternate between two pressing variations instead of three, but I’ll switch between the football and BTN pressing each week. This is my longest workout so shaving some set up time off was huge, also makes my life easier with my assortment of weights. Decided to back off on the weights here due to the changes in the main work and having an extra set of each and boy was that necessary. Awesome pump and was floored after this.

I’m at the point where I’m dreading the set of curls, I’m in friggin agony holding the bar by the end haha. I’ve stopped trying to meet the rep goal without stopping since every rep after about 40-50 becomes a cheat fest and I was more or less flinging the bar up with my hips and catching it as it dropped. Resting in the bottom of the curls is really no worse on the forearms than the more dynamic approach, but taking a more rest/pause style hits the biceps harder.

Forced myself to do some conditioning today, finally, after those curls. It was a bit too easy so I’ll need to use a different approach next time.

@kdjohn My SSB handles are a just a touch too wide for me, which is mostly fine when squatting, but during the shrugs I almost slip through the bars haha. My traps have been smoked since that workout though so I’d say they were effective. Add to that my legs, abs, and lower back… friggin squats man.

[mr.v3lv3t]

2/26/21

Pull workout

Hang clean:
95x2
115x2
135x2
155x2

GIANT SETS (jump - pull - core)

Box jump: (3 steps)
x3

Mat pulls: (7)
135x5
225x3
275x2
315x1
385x5

Hollow holds:
x20s

GIANT SETS (pull - row - chin - core)

Mat pull: (7)
315x3x5

Wide grip BB row:
115x10
115x2x9

Underhand chin ups:
1x6
2x5

Hanging leg raise: (arm loops)
1x8
2x7

CONDITIONING

EMOM x 6:

150lb sandbag over shoulder + 4 sprawls

Solid workout yet again with some minor changes from last cycle. Decided to go with one top set and include back off sets in the assistance giant set. Main work was pretty smooth sailing, but that assistance work was brutal. I was struggling on those chins by the time I made it there. Seems like a sign that the underhand chins are a bit of a weakness since I’ve stayed away from them for about two years due to elbow issues.

That conditioning work at the end was rough. My sandbag is so tightly packed it doesn’t deform much, but it’s also so small that my arms are actually too long to go over the top so I have to do basically an MMA clinch type grip to get enough force on it for the toss.

[mr.v3lv3t]

2/27/21

Bench workout

SUPER SETS (row - bench)

DB row:
40x10
80x5x6

Axle bench:
50x10
80x5
120x5
150x5x8

SUPER SETS (bench - shrug)

Close grip incline football bar bench: (12 mats)
115x8
115x7
115x8

DB Kelso shrug: (w/ 2s pause)
40x7
40x2x6

SUPER SETS (dips - hangboard)

Dips:
x14
x11
x10

Hangboard grip switches

Band pushdowns:
x100 rest/pause

Bench day is the hardest day for me to do. I just can’t get myself down there for it until I’m against the clock.

Decided to go with a modified version of the Kroc bench plan, cutting out some of the deload weeks to make it work with the rest of my programming better.

Close grip incline football bar press is a mouthful, and the name is almost as long as the comical ROM I have on this exercise.

Was surprised how few dips I managed, but I was really focusing on MMC over numbers here so that would have an impact. Also I don’t want to fail these on the descent as I think that’s what’s been bothering my trap (press day being the culprit mostly).

Just monkeyed around on the hangboard between sets of dips, using the framing as a “foot hold” to reduce how much I shifted while I moved my hands.

[mr.v3lv3t]

3/1/21

Squat workout

GIANT SETS (jump - squat - core)

Box jump: (3 steps)
x3

Box squat: (mats + 2 boards)
45x10
95x5
135x5
175x5
195x5
215x5

Ring fallouts: (1)
2x7
3x6

SUPER SETS (squat - shrug/squat - core)

SSB box squat: (mats + 2 boards)
175x10x5

DB shrugs:
50x5x10

Bodyweight reverse hyper:
5x8

CONDITIONING

Burpees: 10-1
Reverse lunges: 1-10/leg

Real solid workout today. I’m simultaneously going to miss days like this, while at the same time being ecstatic that I’ll have to cut these out in order to meet my hiking goal for the year.

Alternated supersetting the SSB squats with shrugs and reverse hyper. Helps make BBS less bleak.

I was already pretty tired by the end of the supplemental due to the short rests, but that conditioning ladder killed me.

[mr.v3lv3t]

3/2/21

Press workout

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 - mid wide
+25x1x8
+25x4x7

Axle press:
50x10
80x5
90x3
100x3
110x9
100x9

Side plank:
x20s/side

GIANT SETS (press - dip - raise - band)

BTN press:
75x10
75x8
75x6

Axle press:
80x10
80x2x8

Dips:
6x fail

Lateral raise:
10x2x13
10x4x12

Band pull aparts:
6x20

Poundstone curls:
x106

I just keep having good workouts with this programming for the press. That said, I definitely found the culprit with my trap/pec issue, and it’s the dips after pressing sets during the supplemental. Something about going into them with a bunch of fatigue is causing my body to rebel. I won’t be listening to it quite yet, I figure I don’t have to make any real changes to my upper body days until like mid April or May.

No conditioning today, work went late this evening and tbh if I do get conditioning in on this day it’s more of a bonus than anything. The pump after those curls was prohibitive too, as it was nearly a workout in itself trying to put the axle back on the storage hooks.

[mr.v3lv3t]

3/4/21

Pull workout

Hang cleans:
45x5
95x2
115x2
135x2
155x3x2

Clean pulls:
155x3
185x3
205x2x3

BB row:
185x12
155x12
135x16

Overhand pullups:
x14
x9
x8

Well I was not a fan of this workout. Just seemed very incomplete without the heavy pulls, but, this is a necessary evil. My lower back and hips have been kind of jacked up for a little while now, and with me starting the hikes next week I need that area to heal up. Don’t think I have any real injury, just a bad combo of pushing pretty hard for a while, ignoring mobility health, and doing a bit too much sitting. Should be fine in no time.

I have gone and done hikes with my body in a similar state and it’s miserable, but it doesn’t take much to just trudge through for the day. Different when there’s 67 on the table haha, especially with the early ones including snowshoes and microspikes.

Going to have to figure out how to make a pull day work for me. I have a better idea for a plan later this year when the hiking volume is much higher, but right now simply cutting out the heavy pulls will probably be all I need to change.

[mr.v3lv3t]

3/5/21

Bench workout

SUPER SETS (row - bench)

DB row:
40x10
80x1x7
80x4x6

Axle bench:
50x10
80x5
120x5
160x5x5

SUPER SETS (bench - shrug)

Incline close grip football bar bench: (12 mats)
115x3x10

DB Kelso shrug: (w/ 2ct pause)
40x2x7
40x6

SUPER SETS (dips - hang board)

Dips:
x16
x11
x10

Hang board grip switches

Band pushdown:
x100 rest/pause

I was left feeling pretty unfulfilled after yesterdays workout, but this one turned my spirits around a bit. I think I’m going to need to learn how to fall in love with bench day again, especially since my lifting is going to be pretty bro-oriented soon.

My right trap is absolutely jacked up again. It’s gotta be something I’m doing in my sleep that’s setting the stage for it, but I’m pretty sure dips after presses are causing problems too. I’m not really sure what to even do about it but I’m going to try doing some stretching first before changing anything else up.

[mr.v3lv3t]

3/8/21

Squat workout

SUPER SETS (squat - core)

Box squat: (mats + 2 boards)
45x10
95x5
135x5
185x5
205x5
225x5

Ring fallouts: (1)
3x7
2x6

GIANT SETS (squat - shrug - core)

SSB box squats:
185x5x5

Band shrugs:
5x10

Laying leg raises: (bench)
5x8

RDL:
135x3x10

Pretty quick and “easy” workout today, which is kind of how my squat days are going to be for a good majority of this year. I’m going to try and ride out the BBB/BBS/FSL combo, but I do have a contingency plan if that is having too much of a negative impact on the hikes.

Called a program audible and did FSL instead of SSL for 1’s week, so I’m officially freestyling with the squat program but it should work better for my immediate goals.

Cut out the conditioning and lunges since I’ll be doing hours of that stuff per week. Put some RDLs in there to keep the hinging pattern trained. Plan is to keep them pretty light and try to use them as a restorative movement for my hips/back. Still working on getting healthy there but I don’t believe that cutting out a movement pattern is the solution.

My body has been completely rebelling against me lately. Over the weekend I noticed that my calf was feeling weird, and it progressively got worse feeling. Turns out I have some kind of weird strain that happens to athletes in explosive sports in rare occurrences. I find that hilarious, as I am not an athlete in an explosive sport, yet here I am. I’m thinking the clean pulls did me in as they were out of the ordinary, but I also did some hard running in the snow with my pup the other day so perhaps that could’ve been it. Either way, rehab protocol is no restrictions on normal activity and to avoid sprinting and jumping. Easy enough. I think I could hike just fine with this, and it’s already starting to feel better today, figure it should be fine by the time I try to get to a mountain in a few days.

[mr.v3lv3t]

3/9/21

Press workout

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)’
BWx10 - middle grips
+25x2x8
+25x3x7

Axle press:
50x10
80x5
95x5
105x3
115x7
105x7

Side plank:
x20s/side

GIANT SETS (press - dip - raise - band)

Football bar press:
75x2x10
75x7

Axle press:
80x2x10
80x7

Dips:
6x failure

Lateral raise:
10x3x13
10x3x12

Band pull aparts:
6x20

Poundstone curls:
x107

Going to be at work late tonight so squeezed this in for an AM workout. Happy with the results of the day. Everything feels so much worse in the morning, but I’m not actually any weaker, just seems like I will be. I still lose my wind easier in the morning than the afternoon, but that’s just always been the case with me for whatever reason.

I had no gas left by the time I got to the curls though, that was one of the hardest sets mentally I’ve ever done. Never let go of that damn bar though, so all the breaks be damned I still got it done.

[mr.v3lv3t]

3/11/21

Hiking

Mt. Tecumseh
1/67
5.2 miles (5.2 total hiked)
2,283’ elevation gain (2,283’ total gained)

This was an excellent day. Unseasonably warm today and I was way overdressed so I sweat like a beast during this. Didn’t realize it but I was hauling ass. I’m purposely not tracking time on these because that’s not a stat I’m concerned with, but I got this done in about half the time I planned for.

This was the first legit hike I’ve ever done truly solo. I’ve hiked alone before, but usually those have been with the company of a dog or to meet people (like hiking to climbing areas or something). It was definitely a different experience but just as enjoyable. I’ll probably do about half of these hikes solo, and I’ll have to remind myself to stop and smell the roses since I won’t have a companion to help regulate the pace.

Brought a notepad and jotted random thoughts down during the hike too. I’m going to keep a document going with them and update it after each trip. I may turn those notes into something more long form but we’ll see there.

Thought about doing a back day workout when I got home since I’ve got time, but now that I’ve gotten in I just got hammered with how tired I am. I’ve got ample time tomorrow and Saturday to get a couple lifting days in. Can’t wait to get back on the trail though.

Edit: Also, there’s been a dearth of “Other Fun Stuff” in this log for way too long. Glad I’ll be packing it full this year, it’s already been good for the soul.

[mr.v3lv3t]

3/12/21

Pull workout

BB rows:
95x8
135x8
155x8
185x8
185x6

SUPER SETS (pull down - chin)

Straight arm band pulldowns: (purple)
3x12

Overhand pullups:
1x8
2x6

Band criss-cross rows: (black)
4x10

Rear delt swings:
3x100

So in an attempt to put some order to my back day now that I’ve cut out the mat pulls I decided to take a crack at HSS-100 for this workout. I wasn’t super inspired by this first go at it, but I always feel that way when I try something new in the weight room.

I’ll stick with this for a few weeks then re-asses. The template allows for a lot of flexibility, so I can keep experimenting as needed.

Going to rock the BB row as my main movement for a while since it’s just easy to set up and execute for me. Keeping them very strict and trying to focus on killing the pulling muscles rather than moving the weight.

Those straight arm pull downs really took a lot of juice out of my pullups. Pre-exhaust did it’s thing I guess. One of those things I’ll need to get used to.

I’ll stick with those criss-cross rows as they definitely target the rhomboid area, but again they’re kind of weird. Machines would be great for this workout but I’ll just need to be creative.

I see why those high rep rear delt sets are referred to as “destroyers”. My shoulders were burning just holding the 3lb weights from my vest. Will definitely need to up the weight on these.

[mr.v3lv3t]

3/14/21

Bench workout

SUPER SETS (row - bench)

DB row:
40x10
80x2x7
80x3x6

Axle bench:
50x10
80x5
120x5
170x5x3

SUPER SETS (bench - shrug)

Incline close grip football bar bench: (12 mats)
125x10
125x2x6

DB Kelso shrug: (w/ 2ct pause)
40x3x7

SUPER SETS (dip - shrug)

Dips:
x18
x13
x10

Hangboard shrug: (various grips)
4x5

Over head band tricep extensions:
x100 rest/pause

I was supposed to do this yesterday but had an opportunity to hang out with some friends I haven’t seen in over a year, so this got pushed back a day. In years past I’d have tried to squeeze the workout in, or cut back on time with friends. Glad I’ve moved away from that mindset, as it wasn’t really producing extra results worth sacrificing the rest of my life for.

Solid enough workout, though I’m thinking of swapping out the DB rows for more sub-max pullups. I’m at the point where even the 30 seconds it takes to slap weight and collars on the DB handle is bothersome to me. I’ve spent so much time staging equipment for workouts the past couple years that I have an unreasonable urge to streamline everything.

The HSS-100 pull day is pretty quick, so I could see myself putting single arm rows in on that day. Figure I’m getting plenty of upper back work throughout the week so I can make that day a little more lats focused.

[Voxel]

Pull-ups encourage humeral internal rotation while rows does not. Worth considering as the pushing you’re doing encourages internal rotation as well

Read item 5

Shoulder Savers - Part 1

[mr.v3lv3t]

Definitely worth keeping on the radar. I think my elbows would probably be the first to protest.

As I was driving back from the grocery store earlier it dawned on me that I could still perform inverted rows with my benching set up and that may be the move I make.

[mr.v3lv3t]

3/15/21

Squat workout

SUPER SETS (squat - core)

Box squats: (mats + 2 boards)
45x10
95x5
135x5
170x5
190x5
210x5

Ring fallouts: (1)
4x7
1x6

GIANT SETS (squat - shrug - core)

SSB box squats: (mats + 2 boards)
170x5x10

SSB Hise shrugs: (w/ 2ct pause)
135x5x7

Ring superman plank: (1)
x20s

SUPER SETS (rdl - hang)

RDL:
155x5x6

Hangboard dead hang: (various grips)
5x15s

Main work was exceptionally easy. I’m squatting to a box, but somehow squats with a straight bar have never felt better than right now. Probably because this is very sub max stuff but still, it’s clicking pretty well at the moment.

BBB sucks. I hate that it works and that’s all I really have to say about that. Shrugs felt money today, definitely starting to notice an improvement there and my neck has been feeling better as a result. I’ll take that.

Decided to sprinkle a little extra hang board work in since I’ve been doing zero climbing lately. I do hope when it’s convenient to get back into the climbing gym I can stay healthier, the lay off isn’t helping my skills any but my joints and stuff are feeling pretty solid these days.

[mr.v3lv3t]

3/17/21

Press workout

GIANT SETS (chin - press - core)

NG chins: (widest to narrowest grips)
BWx10 - mid close grip
+25x3x8
+25x2x7

Axle press:
50x10
80x5
90x5
100x5
110x8
110x5

Side plank:
x20s/side

GIANT SETS (press - dip - raise - band)

BTN press:
75x10
75x8
75x7

Axle press:
80x2x10
80x7

Dips:
6x failure

Lateral raise:
10x4x13
10x2x12

Band pull apart:
6x20

Poundstone curls:
x108 (maybe 118)

Came into this feeling pretty beat up from the squat day Monday. Have done a good amount of walking with the dog the past two days but my legs are shot surprisingly. Really wanted 10 on the top set but I broke out into a cold sweat on rep 8 and couldn’t control lowering that rep. Had a nice laugh at myself and figured that was the right amount of effort. I followed that up with forgetting to strip weight off for the SSL set. As I unracked the weight I thought to myself “this feels heavier than it should” then it dawned on me what I had done at like rep 2 and just said F it and rode that out. Another chuckle at myself.

I had another laugh at myself during the supplemental when I nearly stumbled on the second set of 10 axle reps. Can’t say I wasn’t putting the effort in today, but man was I a mess haha.

To top it off, I couldn’t remember if I counted 40 or 50 reps of curls before my first break. I’m pretty sure I got to 50, but I wasn’t sold, so I treated it as 40 and went from there. Forearms were totally smoked and my hands didn’t really work right for like 5 minutes afterwards.

[mr.v3lv3t]

3/19/21

Back workout

BB row:
95x8
135x8
155x8
185x2x8

SUPER SETS (band - chin)

Straight arm band pulldown:
3x12

Overhand pullups:
x8
x7
x6

Criss-cross band rows:
4x10

Rear delt swing:
5x100

Starting to get a better feel for how I should approach this workout, and as such, it’s already time to make some changes. I’m going to wait until this cycle of my overall programming is over to do so though.

Going to be ramping the first main lift to two top sets. I’ll use my judgement each day on whether to repeat the weight, raise it, or lower it, to reach the appropriate rep range at a failure point.

After that, pretty much everything is going to be sets to failure. The superset following the main lift will be the “opposite” lift, so chins when I’m doing rows or vice-versa. The special exercise is going to be unilateral stuff most of the time. Finally for the 100 rep deal at the end I’ll probably change that up every three weeks so I don’t start dreading it too much.

[Voxel]

Did you blend 531 and HSS-100?