Weird, but impressive

Training Training Logs
3206

rib bone is an excellent term for spine.

1 Like
3207

Gotcha. You know yourself well, and now you just have to execute. Which Iā€™ve no doubt youā€™ll do.

Arenā€™t we all?

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3208

Not an actual thing, the rip bone.

3209

I have just been using these last few weeks to get my body ready. I am just about there. Discussions like these help.

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3210

Itā€™s what gets sore when youā€™re about to go six feet under.

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3211

Just to throw a wrench in your thinkingā€¦ what about weighted carries? Not squats but full body stress and tension and practice bracing. If I join a gym that has this option then I might give it a go.

2 Likes
3212

I think you are being a little hard on yourself and a little impatient when it comes to your squat. If I recall you havenā€™t squatted any thing heavy for months and you are already working on singles? Maybe its time to lower the weight a little and just hit some reps. For me I needed to squat multiple times a week to improve my squat and it didnā€™t happen in one week. Hell its been years and it still isnā€™t exactly great. Be patient and it will come back,

3 Likes
3213

Looks like you have a cake day. Happy birthday.

1 Like
3214

Heheheā€¦ as evidenced by my session this morning, my weak front squat is backed up by an even weaker back squat. I buckled underneath 235lbs this morningā€¦ I had an excuse but Still!

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3215

Yeah mate, that is the actual plan. I am just trying to re-adjust the body in preparation and seeing where things are at.

Cheers!

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3216

I am a fan of weighted carries (farmer walks with the trap bar), but my experience with them is that they donā€™t do my any good until later in the process. They are too tiring to fit into my 531 BBB. You may or may not recall that I do the BBB sets both on the main day, but also a second time later that week. It puts the whole program on warp speed mode, but makes it pretty hard to add in anything else of significance beyond some upper body pulling.

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3217

I was thinking if it as an either/or scenario. Squats are proving to be troublesome for me so perhaps carries could help me get stronger in terms of whatever is necessary for carryover to the press.

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3218

You may be totally on the money. But for me, I know what I need to do, so I guess I just need to go do it. So here we go, I guess, going to start today.

Will use the same estimated TMs I figured out a couple weeks ago, so will reset anything I have done up to now and start an actual program.

Day 1: Press 531 AMRAP + BBB, DL BBB
Day 2: Bench 531 AMRAP + BBB, Squat BBB
Day 3: Deadlift 531 AMRAP + BBB, Press BBB
Day 4: Squat 531 AMRAP + BBB, Bench BBB

May or may not use FSLā€¦will probably try, but have never really done that with AMRAP, so not sure if it is too difficult. May also swap out BBB work with variations (e.g. incline bench, push presses). Will have to throw in some random pulling, but that has never been a problem.

So, will start with press today. Reset back to 50 kilo, so shouldnā€™t be that tough.

3 Likes
3219

Only you would want to do full body training four days a week. Are you using FSL for your BBB numbers or going back to the original 50% to start? I know youā€™ve already been using FSL or greater on your press BBB sets, but what about the rest?

3220

Itā€™s less about what I want, and more about what works. At some point it becomes a bit much and I will dial it back a little.

50% is too low, I will aim for FSL if my body feels up to it. Usually this is only a problem for me with Deads, but we shall see.

1 Like
3221

C1W1D1 - Shoulders first, then deads.

Reset weights, so started with just 50 for the AMRAP set. Better than a couple weeks ago, but not great. Good start though. Repping the deads reminds me that ā€œoh yeah, my hamstrings exist and I need to work them, no wonder I suck at thingsā€.

  • Standing Barbell Shoulder Press (OHP)

    • 25 kg x 5 reps
    • 30 kg x 5 reps
    • 35 kg x 3 reps
    • 40 kg x 5 reps
    • 45 kg x 5 reps
    • 50 kg x 18 reps
    • 40 kg x 10 reps
    • 40 kg x 10 reps
    • 40 kg x 10 reps
    • 40 kg x 10 reps
    • 40 kg x 10 reps

  • Barbell Deadlift

    • 40 kg x 5 reps
    • 60 kg x 5 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps

  • Ab Wheel (standing)

    • 10 reps

10 Ab rolls is the most I have done in a while, but it is time to get serious. Little known tip for anyone who wants to do standing rollsā€¦do them after deadlifts. It primes your body for them.

4 Likes
3222

Bit of active rest today. Some easy pulling, biceps curls, some jumps and then a slow mile run.

  • Pull-Up

    • 5 reps
    • 5 reps
    • 5 reps
    • 5 reps
    • 5 reps
    • 5 reps

  • Lat Pulldown

    • 75 lb x 8 reps
    • 105 lb x 8 reps
    • 135 lb x 8 reps
    • 165 lb x 8 reps
    • 120 lb x 12 reps

  • Barbell Curl

    • 40 lb x 10 reps
    • 40 lb x 10 reps
    • 40 lb x 10 reps
    • 40 lb x 10 reps

  • Box Jumps

    • 8 jumps | 24 in
    • 5 jumps | 30 in
    • 3 jumps | 40 in (PR)
    • 1 jumps | 40 in
7 Likes
3223

Trickling along ya big sexy bastard

2 Likes
3224

Cheers mate. This is a slow start with shabby numbers, but things will look different in here in two or three months.

Weighed in today and have already put on nearly 3 kilo since gyms opened. Getting dangerously close to 0.9 Simos. Oh well, progress has to be fueled somehow.

2 Likes
3225

Lol you will me more than a simo before you know it mate.

1 Like