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Weights up, scales down…

Man, a ton of work being put in! Raising cattle too while building all of this? You'll be busier than you ever imagined soon enough I think. But it'll be honest work. Enjoy it man!
 
Nothing like taking out a few yotes for a lil time with Dad eh!
 
akboom87 said:
Also went out this evening me and dad. Did a little coyote calling.

Just did one set, sat down and did a little mouse squeaks, with in seconds one came bouncing through the wheat stubble I dropped him at 140 yards. Played some more mouse squeaks about 3 minutes later one came running towards my dad, it was at a little awkward angle, he pulled his shot slightly and just missed. I started doing pup in distress and about 1 minute one came screaming out of a brushy draw to my right, I gave it a bark and stopped it at 160 yards and dropped it.

Kinda cool to see in the picture one a large healthy female. One is a younger male and is has mange.
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even if he's mangy he actually looks good for it from that pic tbh. I had one sitting outside my bedroom window barking up a storm a few months ago. like a domestic dog in someones back yard barking at the wind, crazy obnoxious. I was like what the hell is going on out there, so I go outside like full commando cause its past 9pm and I'm in bed and this damn young yote smaller than the one in your pic was just sitting there by my shed, about 100ft from the house barking. I went up and yelled at him to F off or I'll shoot him haha. He ran like 10ft, started up again. so I grabbed my hatchet and started approaching him saying the same thing and finally he bolted lol.

I love hearing a pack of them go nuts in the darkness out across the fields but having that one idiot sit there barking all night like a domestic dog was driving me nuts.
 
I can hear it now with the axe, "If you don't GTFO of here I am going to cut your yapping head off!!!"
 
IMG_1413.webp
 
Segansational said:
Man, a ton of work being put in! Raising cattle too while building all of this? You'll be busier than you ever imagined soon enough I think. But it'll be honest work. Enjoy it man!
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Definitely enjoying every minute of it man!
MrKleen73 said:
Nothing like taking out a few yotes for a lil time with Dad eh!
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it’s very surreal to me I mean this year I’ll be 40 and he will be 73. He is in great shape and very active but at times it hits me with him and mom just how the time has gone and the years krept up. Just hoping I get the chance when both the kids are older to go get some memories with them and grandpa along.
Dustin07 said:
even if he's mangy he actually looks good for it from that pic tbh. I had one sitting outside my bedroom window barking up a storm a few months ago. like a domestic dog in someones back yard barking at the wind, crazy obnoxious. I was like what the hell is going on out there, so I go outside like full commando cause its past 9pm and I'm in bed and this damn young yote smaller than the one in your pic was just sitting there by my shed, about 100ft from the house barking. I went up and yelled at him to F off or I'll shoot him haha. He ran like 10ft, started up again. so I grabbed my hatchet and started approaching him saying the same thing and finally he bolted lol.

I love hearing a pack of them go nuts in the darkness out across the fields but having that one idiot sit there barking all night like a domestic dog was driving me nuts.
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It’s wild how year to year can be so different. Like this year there seems to be a coyote surge in seeing and hearing them everywhere and they are really vocal, normally this is out of character they are usually more vocal feb/march time frame.
 
akboom87 said:
Definitely enjoying every minute of it man!

it’s very surreal to me I mean this year I’ll be 40 and he will be 73. He is in great shape and very active but at times it hits me with him and mom just how the time has gone and the years krept up. Just hoping I get the chance when both the kids are older to go get some memories with them and grandpa along.

It’s wild how year to year can be so different. Like this year there seems to be a coyote surge in seeing and hearing them everywhere and they are really vocal, normally this is out of character they are usually more vocal feb/march time frame.
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Outside of killing them as a nuissance, can you do anything with them? New leg warmers or something? LMAO
 
MrKleen73 said:
Outside of killing them as a nuissance, can you do anything with them? New leg warmers or something? LMAO
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When it gets cold enough I will keep them and a fur buyer comes around and just buys them whole. I used to skin all of them out and sell or tan them. I might pick that up down the road again.

But for now mostly just population control, they get to thick and then the mange gets worse and they all get it like what happened 10-15 years ago and knocks them way down. We are now on the uphill swing of that low.
 
akboom87 said:
When it gets cold enough I will keep them and a fur buyer comes around and just buys them whole. I used to skin all of them out and sell or tan them. I might pick that up down the road again.

But for now mostly just population control, they get to thick and then the mange gets worse and they all get it like what happened 10-15 years ago and knocks them way down. We are now on the uphill swing of that low.
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You have got to make a coyote hat with the tail going down your back!!!
 
W10-D4

Warmups

Deadlift-
135x5
185x3
225x3
265x1
285x1
295x3
4x4x225

Bench- close grip
45x10
95x10
135x5
155x5
4x5x166

Some bands

Definitely feeling sore and the wild temp drop just had me feeling tight and locked up.

Got some movement in and could tell nothing more productive was going to happen.

Looks like we got this cold snap but will be over here this weekend.


Also trying to decide if I want to run this template again or from the other logs if I want to move into a 5/3/1 template. Going to do some more digging.
 
akboom87 said:
Also trying to decide if I want to run this template again or from the other logs if I want to move into a 5/3/1 template. Going to do some more digging.
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part of me hates that I so whole heartedly jumped into 531 and that I am suddenly preaching its merit like gospel after taking 5-6 years off from 531. Especially considering I'm still learning nuances weekly from Wendlers theories and training even as I enter cycle #7 this year.... but its just so great. I have always seen success with 531.

The reason its working better for me this time than when I was younger is cause i'm self regulating better, I'm not adding excessive volume, I'm more focused on strength over aesthetics so I'm getting the nutrition I need to feed 531. whereas before, I used 531 as a strength tool in a gym approach that was 100% aesthetic. Like a true crossfitter, I was 'strongish', 'fastish'. I could run and lift and I had abs, but I was not a great lifter, I was not a great runner, and I was not a bodybuilder. it was the jack of all trades thing. so it worked but I was limited until I made strength the higher focus.
 
Dustin07 said:
part of me hates that I so whole heartedly jumped into 531 and that I am suddenly preaching its merit like gospel after taking 5-6 years off from 531. Especially considering I'm still learning nuances weekly from Wendlers theories and training even as I enter cycle #7 this year.... but its just so great. I have always seen success with 531.

The reason its working better for me this time than when I was younger is cause i'm self regulating better, I'm not adding excessive volume, I'm more focused on strength over aesthetics so I'm getting the nutrition I need to feed 531. whereas before, I used 531 as a strength tool in a gym approach that was 100% aesthetic. Like a true crossfitter, I was 'strongish', 'fastish'. I could run and lift and I had abs, but I was not a great lifter, I was not a great runner, and I was not a bodybuilder. it was the jack of all trades thing. so it worked but I was limited until I made strength the higher focus.
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Yeah all morning been going over boring but big and reading his notes for it and looking at the conditioning work he prescribes. Looks like on his “7th week modern protocol” he talks about running boring but big in 2 back to back 3 week blocks and the week 7 deload.

Going to do some more reading but I’m kinda digging this layout and the conditioning
 
akboom87 said:
Yeah all morning been going over boring but big and reading his notes for it and looking at the conditioning work he prescribes. Looks like on his “7th week modern protocol” he talks about running boring but big in 2 back to back 3 week blocks and the week 7 deload.

Going to do some more reading but I’m kinda digging this layout and the conditioning
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I think the Big but boring is an excellent choice for those in a home gym, or that workout at busy gyms where changing a station means you might have to wait on someone else. Plus it just works effectively.
 
MrKleen73 said:
I think the Big but boring is an excellent choice for those in a home gym, or that workout at busy gyms where changing a station means you might have to wait on someone else. Plus it just works effectively.
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It seems like it for sure, layout is pretty simple but effective and lots of room for growth at my point. Working on plugging numbers in so I don’t make the dreaded mistakes of starting my TM’s to high.
 
akboom87 said:
W10-D4

Warmups

Deadlift-
135x5
185x3
225x3
265x1
285x1
295x3
4x4x225

Bench- close grip
45x10
95x10
135x5
155x5
4x5x166

Some bands

Definitely feeling sore and the wild temp drop just had me feeling tight and locked up.

Got some movement in and could tell nothing more productive was going to happen.

Looks like we got this cold snap but will be over here this weekend.


Also trying to decide if I want to run this template again or from the other logs if I want to move into a 5/3/1 template. Going to do some more digging.
Click to expand...

I would keep running the high frequency program you have been. That is the fastest way to improve provided you tolerate it, and you have proven you know how to select loads with it that do not outstrip your recovery - plus all this is while building a house & all your family duties. You have gotten way stronger in the last year doing what you have been. I mean just look at this workout: on a sore, cold evening where things aren’t really clicking, you’re now tripling 300lb deadlifts! Again, in a self-assessed less-than-desirable workout.

If something is working perfectly well, don’t abandon it. And that is coming from a proponent of 5/3/1.
 
Hyde said:
I would keep running the high frequency program you have been. That is the fastest way to improve provided you tolerate it, and you have proven you know how to select loads with it that do not outstrip your recovery - plus all this is while building a house & all your family duties. You have gotten way stronger in the last year doing what you have been. I mean just look at this workout: on a sore, cold evening where things aren’t really clicking, you’re now tripling 300lb deadlifts! Again, in a self-assessed less-than-desirable workout.

If something is working perfectly well, don’t abandon it. And that is coming from a proponent of 5/3/1.
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I’m glad you chimed in because in the back of my mind I was like why change if it isn’t broken. Very true that I have made more progress in the past year then I have to date. While also being busier then I have been been in many years, along with many more responsibilities.

So I very much appreciate you chiming in!
 
Also a little bit of a special evening, I sorta purposely worked my training around tonight. Are anniversary today, grandma and grandpa watched the kiddos so we could go out and eat a nice Mexican dinner and just have a little time to are selves. Then after the kids sack out we sat out on are slab and watched the stars in what I will be are future house. Twas a good day fellas 😎
 
Happy Anniversary Brother! Sounds like an awesome day with the wife!
 
Kinda to piggy back on what Hyde said, "if it aint broke, don't fix it". Lots of programs work if you stick to them, and a big part of why this programming has been successful for me is simply because I stuck to it longer. I also had a great results from conjugate, cube, smolov jr, SS, mad cow, etc. 531 is just the right move at this time in m my life because the simplicity of it and the way it covers all 4 lifts that are important to me right now.

Also, last time I ran smolov for squats I think it about killed me lol. that was brutal.
 
Thanks guys! To top of the anniversary we will be going out to red rocks next week for Koe wetzel should be a great time!
 
So sticking to the same program. Another 10 weeks broke into 2-5 weeks blocks

Percentages based off
Squat-305
Bench-240
Deadlift-320

W1-D1
Warmups

Squat-
45x10
135x5
185x5
205x3
225x1 - belt
3x10x230 - belt

Squat- pause
3x5x185

BB RDL-
135x5
2x12x205

Banded good mornings
2x15

Sit-ups +45# plate
2x15

Band tricep pushdowns -50x2
BW lunges

Treadmill walking cooldown

Great session and a great evening. Striped forms off slab and insulating down the sides and backfilling. Once that’s complete I’ll final grade all the dirt to shed water away better and have it shaped up to seed next year.

Then took the kids down to the lower field by the creek and we just sat in the old deer blind and watched the critters and had a nice sunset.
 
akboom87 said:
So sticking to the same program. Another 10 weeks broke into 2-5 weeks blocks

Percentages based off
Squat-305
Bench-240
Deadlift-320

W1-D1
Warmups

Squat-
45x10
135x5
185x5
205x3
225x1 - belt
3x10x230 - belt

Squat- pause
3x5x185

BB RDL-
135x5
2x12x205

Banded good mornings
2x15

Sit-ups +45# plate
2x15

Band tricep pushdowns -50x2
BW lunges

Treadmill walking cooldown

Great session and a great evening. Striped forms off slab and insulating down the sides and backfilling. Once that’s complete I’ll final grade all the dirt to shed water away better and have it shaped up to seed next year.

Then took the kids down to the lower field by the creek and we just sat in the old deer blind and watched the critters and had a nice sunset.
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Where are you calories at these days?
 
GreenMachineX said:
Where are you calories at these days?
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Man I just haven’t really been tracking or checking. This summer I was shedding weight just from work and the heat and lots of movement. Think I hit 200-203 as a low guessing I’m now back around 205-208.


A quick run down of yesterdays food
2400 calories/220 grams protein/150 grams carbs/ 90 fat.

So guessing around this area give or take.
 
Dustin07 said:
I can always tell if my paused squats were good cause my glutes feel like i'm sitting on rocks for the next 2 days.
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Dustin07 said:
I can always tell if my paused squats were good cause my glutes feel like i'm sitting on rocks for the next 2 days.
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Well I have been working with a wider squat stance for quite a while, at first it felt weaker and definitely felt the adductors firing more. Allows me to hit depth easier and just feel more natural. So now just building upon that.
 
W1-D2

Warmups

Bench-
45x10
95x5
135x5
155x3
175x2
180x2
3x10x180

Bench-pause
3x3x190

BB Yates row-
5x10x135

Meadows row-
5x10x25

Superset—-
Skull crushers
3x10x75

Plate curls
3x10x25

Started out wil my long sleeve wool shirt was down to cut off before long. Really good session.
 
W1-D3

Warmups

Squat-
45x10
135x5
155x3
185x3
205x3
235x1
6x2x235

Front squat-
165x10
165x8
165x6

Wide grip shurgs
3x10x135

Sit ups +45# plate
3x10

First set felt heavy then got better after first set. Might do some treadmill walking/bloodflow tomorrow or get back into a evening bike ride and prepare for dead’s on Friday 🤘🏻

Either way felt good and have a feeling this is gonna be a good 10 week training. Also sets it up perfectly to shoot for some new PR’s right around the end of the year. Don’t think I will break into the 1000# club but it should be within very close striking distance.
 
akboom87 said:
Don’t think I will break into the 1000# club but it should be within very close striking distance.
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my three lifts in the past couple weeks have totalled 1125 (375/305/445) but of course, not on the same day. I mention that because I actually think you could surpass me tbh, you just have had a lot of real life going on. I would not count yourself short. if you are able to keep your training going I think you'll blow through the 1k total goal with a little time and consistency. You are definitely built to be able to do it. just need the time under the barbell.
 
Dustin07 said:
my three lifts in the past couple weeks have totalled 1125 (375/305/445) but of course, not on the same day. I mention that because I actually think you could surpass me tbh, you just have had a lot of real life going on. I would not count yourself short. if you are able to keep your training going I think you'll blow through the 1k total goal with a little time and consistency. You are definitely built to be able to do it. just need the time under the barbell.
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I do agree I just meant at the end of this training block to go for new PR to start out 2027.
 
W1-D4

Warmups

Deadlift-
135x8
155x5
185x3
225x3
260x2

Deadlift- focused on explosiveness
8x3x205

Bench- close grip
45x10
95x5
135x3
3x10x145

BB RDL
3x8x185

BB row- reverse grip
4x8x155

Situps +45# plate
4x8


Tank was definitely on empty towards the end of this one. Great session still
 
Had to move up a day as Wednesday will be traveling for the concert with the wife.

W2-D1

Warmups

Squat-
45x10
135x8
185x5
205x3
225x1
240x1 - belt
3x8x240

Squat- pause
3x5x195

BB RDL-
135x6
2x6x225
1x10x205
1x10x185

Bench- wide grip
2x20x115

Situps-
3x15 + 25# plate

Didn’t do a whole lot this weekend kinda overcast and on off rain. So we did a lot of snacks and kids movies and had a big Sunday smoked wings and twice baked potatoes.
 
W2-D2

Warmups

Bench-
45x12
95x12
135x5
155x3
185x3
190x1
3x8x190 - elbow sleeves

Bench- pause
3x2x205- elbow sleeves

BB Yates row-
5x10x140

Meadows row
5x10x35

Super set
Skull crushers
3x10x80

Plate curls
3x10x25

With it being quite a bit cooler I put the elbow sleeves on for top sets to keep warm and tight.

Another really good session, pump was good!

Lat pull down machine should be here Friday so I can have a few more options. It’s a cheapy but will work for now.

Also grabbed a cheesy selfie, mid section has shaved down this summer.




IMG_1034.webp
 
biceps swole, delts jacked, beard is correct. I'd have the dentist take a look at the overbite, but otherwise progress is clear!

a lat pull down machine could open up a lot of options for you. You can do standard tricep extensions, push downs, maybe even the overhead extensions I do to replace skull crushers. with a rope attachment you could probably do face pulls etc.
 
Man your physique is really coming along. You have A LOT more muscle than you had when we worked together.
 
Dustin07 said:
biceps swole, delts jacked, beard is correct. I'd have the dentist take a look at the overbite, but otherwise progress is clear!

a lat pull down machine could open up a lot of options for you. You can do standard tricep extensions, push downs, maybe even the overhead extensions I do to replace skull crushers. with a rope attachment you could probably do face pulls etc.
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Thanks man and yeah main thing with the new machine was to hit triceps and pull downs.
MrKleen73 said:
Man your physique is really coming along. You have A LOT more muscle than you had when we worked together.
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Definitely for sure will be coming on a year of running the same programming has definitely built me up. That and focusing on hitting protein/carbs.
gphagan1 said:
Good work brother…looking good…that gain train is still rolling down the track.💪😎
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Appreciate it brother! 😎
 
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