I’m just not that strong (yet)!
- Thread starter slimsaw00
- Start date
slimsaw00
Well-known member
Super weird week…. Here are some of my highlights from the week. Vacation next week (Monday-Thursday) which will turn into my deload.
Squat
260x7
Press
140x3/ 155x1
Deadlift
300x5
Bench
195x7/215x1, 225x1@9
Did a little extra conditioning since I had the time. We are taking the kids to a water park/hotel… it’ll be fun! Next workout will probably be Friday.
Squat
260x7
Press
140x3/ 155x1
Deadlift
300x5
Bench
195x7/215x1, 225x1@9
Did a little extra conditioning since I had the time. We are taking the kids to a water park/hotel… it’ll be fun! Next workout will probably be Friday.
Hyde
Legend
Pro tip: Google a nearby gym to the hotel that opens early, call ahead to make sure someone will be there & they can do a daypass, and hit a combo session on Tuesday since it’s deload weights.
Squat/bench/abs, or something like pressing superset w/ chin-ups or rows then finishing with some deadlifts. Chins would be more diverse, but if you do barbell rows you literally can just roll right into deadlifts. But you can do an economical full body in under an hour like this before the kids even finish breakfast. And basically stay on track with your training.
You don’t need time for conditioning then because you can slip down to the treadmill early another morning at the hotel if you want, and you will be reasonably active usually on many vacations.
Dustin07
Legend
vacation gym drop ins are a real treat, especially if you're not currently "training" for a specific event because you can just drop in, check out their vibe, gear, get your movements in, and start your vacation day on the right foot. I love dropping into new gyms on vacation because I lower my expectations for myself and just go in for a fun pump.
slimsaw00
Well-known member
We got home yesterday and I lifted this morning…. It’s a deload week and it’s normally deadlift day so i did my 5s week and just did sets of 5… no AMRAP. Tomorrow I’ll bench using the same approach and pick up my new block on Monday. It was nice to just have some time away with the family. The kids had a great time at the water park/beach. We stayed at Great Wolf Lodge in Traverse City (MI).
Another full week off, and then I’ll start summer school. It’s easy and super flexible. There also have been some big admin changes in our district. I’m going to throw my hat in the ring for one position… figured why not?!
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Have a great Friday!
Another full week off, and then I’ll start summer school. It’s easy and super flexible. There also have been some big admin changes in our district. I’m going to throw my hat in the ring for one position… figured why not?!
. Have a great Friday!
Segansational
Well-known member
Great Wolf is always a good time for our family too! We have one about an hour or so away. Decent food there too at their in house sit down restaurant. A little pricey unless it's one of their sale deals, but we've been there twice now I think.
slimsaw00
Well-known member
My wife found a deal in early March and we made a bunch of easy meals to take. We did get pizza one night. The kiddos had a great time!
Dustin07
Legend
man I know it. driving to work this morning I could tell Mt Rainier is a month ahead of its normal snow melt. we have nothing but sunshine and 80F days in the 10 day forecast and all I could think was man I better figure out how to get out there and enjoy it more cause summer time is going to come and go FAST !
slimsaw00
Well-known member
Hey guys! It’s been a minute…. It’s been a good summer, just super busy. I’ve been lifting/training/conditioning 3-4 days a week. Tried going back to a full body and I hate to admit it, but my body didn’t care for that! Went back to what I was doing one main lift a day and trying to hit full body assistance.
Today’s workout Bench 3’s week
Warmup
95x5
115x5
145x3
170x3
190x8
145x15
Dips
Inverted Row
BSS
School isn’t too far around the corner so my posting should be back on track.
Today’s workout Bench 3’s week
Warmup
95x5
115x5
145x3
170x3
190x8
145x15
Dips
Inverted Row
BSS
School isn’t too far around the corner so my posting should be back on track.
Hyde
Legend
Glad you have stayed on track - keeping up on your fitness is important for your longevity after all. And glad summer life has been eventful! Same here.
I’m convinced full body training more than 2x/wk is strictly for people in their teens and twenties. You either get too strong or too old for everything to recover sufficiently to keep up with it. Or the weights are so light it doesn’t really count, like someone doing pushups and air squats every day as part of their fitness base.
I’m convinced full body training more than 2x/wk is strictly for people in their teens and twenties. You either get too strong or too old for everything to recover sufficiently to keep up with it. Or the weights are so light it doesn’t really count, like someone doing pushups and air squats every day as part of their fitness base.
slimsaw00
Well-known member
Thanks for always checking in @Hyde! Definitely been keeping up with the fitness, I’ve done a bit more in the way of what I’d call heavy/hard conditioning but my strength has stayed the same. Thank you steady training maxes! Yeah full body seems to be the rage that I see on social media, but I just feel better doing one main lift and assistance.
slimsaw00
Well-known member
Well, it’s been quite some time since I posted. Summer was good! For us as a family we had a lot of quality time… beach, cookouts, day trips etc. Training wise I was incredibly inconsistent. Typically lifted three days a week, and did some conditioning here and there. Back to some semblance of regularity.
Squat 5s week
Mobility
Barx5
95x5
135x5
170x5
200x5
225x10
170x15
RDL
3x8
Ab Wheel 3x12
Squat 5s week
Mobility
Barx5
95x5
135x5
170x5
200x5
225x10
170x15
RDL
3x8
Ab Wheel 3x12
Segansational
Well-known member
It's the consistency that counts though. On to the next!
slimsaw00
Well-known member
Yesterday’s session
Top set of deadlifts 290x5
Assistance
DB shoulder press
Chin-up/Pullup
Leg Raise
Today
Bench 5/3/1 week + Joker sets
Barx5
95x5
135x5
155x5
175x5
195x5
205x1 (training max)
225x1 @9
Assistance
Weighted push-up 3x25
Inverted Row 3x12
BSS 3x10
Conditioning
KB Swing
Jump Rope
X5 rounds
Top set of deadlifts 290x5
Assistance
DB shoulder press
Chin-up/Pullup
Leg Raise
Today
Bench 5/3/1 week + Joker sets
Barx5
95x5
135x5
155x5
175x5
195x5
205x1 (training max)
225x1 @9
Assistance
Weighted push-up 3x25
Inverted Row 3x12
BSS 3x10
Conditioning
KB Swing
Jump Rope
X5 rounds
slimsaw00
Well-known member
Huh, I was thinking 210 which would be a 5 lb jump. That’s what I usually do for upper body. May reconsider.
Hyde
Legend
If you are routinely feeling like the weights are too easy even on the days you feel worst, I would go up 10. If you are sometimes feeling like the days are sketchy or you aren’t getting lots of reps, only go up 5.
slimsaw00
Well-known member
Dustin07
Legend
snatch or more russian style (eye level)?
slimsaw00
Well-known member
I did eye level. I’m trying to up my conditioning game so I stole this from Tactical Barbell.
Dustin07
Legend
good deal. I really really like the kb snatch for a lot of reasons but its easy to do it wrong so if you're not familiar i'd study it a lot before taking it that much further. most people do their kb swing and snatch with a straight elbow they shouldnt, the elbow should be bent on these movements since the majority of the stimulus should be posterior/hamstrings and not just blowing up the lower back.
slimsaw00
Well-known member
I must have done it right then. My glutes and hamstrings were starting to feel it!
slimsaw00
Well-known member
Squat “3’s” Week
Warmup/Mobility
Barx5
95x5
135x5
185x5
210x5
240x5
185x5x5
Dips 10,10,10
Chin-ups 26 reps
Ab wheel 10,10,15
Squats felt good! Doing the assistance as a circuit with short(er) rest times is humbling. All this was done in less than an hour. Do what you can do!
Warmup/Mobility
Barx5
95x5
135x5
185x5
210x5
240x5
185x5x5
Dips 10,10,10
Chin-ups 26 reps
Ab wheel 10,10,15
Squats felt good! Doing the assistance as a circuit with short(er) rest times is humbling. All this was done in less than an hour. Do what you can do!
Segansational
Well-known member
Deadlift “3s Week”
Warmup/Mobility
135x5
185x5
215x5
245x5
275x5
215x5x3
Assistance
Dips 4x12
Chin-ups x 8,6,5,5
Leg Raise 4x12
Chin-ups were rough this morning…. But the deadlifts felt amazing!
Nice work on the deads, 275x5 and feeling good? Good stuff right there. The chins are just the accessory work!
slimsaw00
Well-known member
Bench “3s Week”
Warmup/Mobility
Barx5
95x3
135x3
150x5
170x5
195x5
150x5x5
Assistance
Pushups (varied grip) x 20,25,20
Db Row x20,20,17
BSS weight vest (20) x 15,12,10
“Hard Conditioning”
All out pedal 30s
Rest 1:00 minute
5 rounds
Listened to Wendler’s YouTube live while lifting this morning. Just some awesome nuggets in there at times. My take home was push, push, push the assistance.
Warmup/Mobility
Barx5
95x3
135x3
150x5
170x5
195x5
150x5x5
Assistance
Pushups (varied grip) x 20,25,20
Db Row x20,20,17
BSS weight vest (20) x 15,12,10
“Hard Conditioning”
All out pedal 30s
Rest 1:00 minute
5 rounds
Listened to Wendler’s YouTube live while lifting this morning. Just some awesome nuggets in there at times. My take home was push, push, push the assistance.
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slimsaw00
Well-known member
Deadlift 5/3/1 Week
Warmup/Mobility
135x5
185x5
225x5
260x3
290x6
225x10
Assistance
Db shoulder press 3x15
Chin-up 3x7
Leg Raise 3x15
“Hard” Conditioning (didn’t do it yesterday)
KB Swing x10 each arm
Jump Rope x 75 skips
Rest (30-45s)
X5 rounds
Didn’t do conditioning yesterday. I woke up and felt off like I was on the verge of a cold. Felt fine this morning and had a solid session!
Warmup/Mobility
135x5
185x5
225x5
260x3
290x6
225x10
Assistance
Db shoulder press 3x15
Chin-up 3x7
Leg Raise 3x15
“Hard” Conditioning (didn’t do it yesterday)
KB Swing x10 each arm
Jump Rope x 75 skips
Rest (30-45s)
X5 rounds
Didn’t do conditioning yesterday. I woke up and felt off like I was on the verge of a cold. Felt fine this morning and had a solid session!
slimsaw00
Well-known member
Bench 5/3/1 Week
Warmup/Mobility
Barx5
95x5
135x5
160x5
185x3
205x5
160x15
Assistance
Inverted Row x15,12,12
BSS 3x12 (Weight Vest +20)
Hard Conditioning
Bike sprints
30s on
1:00 off
5 rounds
Solid workout! Didn’t have school yesterday or today. Have a great weekend all!
Warmup/Mobility
Barx5
95x5
135x5
160x5
185x3
205x5
160x15
Assistance
Inverted Row x15,12,12
BSS 3x12 (Weight Vest +20)
Hard Conditioning
Bike sprints
30s on
1:00 off
5 rounds
Solid workout! Didn’t have school yesterday or today. Have a great weekend all!
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