Building Back Up

[GreenMachineX]

I believe the thought here is that sleds are typically great for recovery because its almost entirely concentric. less damage, more blood flow, low impact. My preference is to hit them after squats or deads. This being my deload week, I was actually thinking of throwing them in, too. You don't have to load up 600lbs for a sled push to have a fun impact that doesn't destroy you. I like doing them as EMOTMs, personally. like 10-12+ rounds.

For your situation, 3-5 minute walks/pushes might make sense to help you develop that WOD type metabolic pathway conditioning. when I was in crossfit we targeted specific pathways independently (phosphagen at 0-20 second windows, glycolytic in that 2-3 minute window, and oxidative which I think we definited in like 8-20 minute wods but I believe is a much broader window than that scientifically.) anyways, only reason I bring that stuff up is cause I think different forms of conditioning are important. if I'm getting trashed on 1-5 rep squats then I think the bursts of sleds are helpful, but if I'm getting trashed during a 5-20 minute Church event then stairs etc might be good. or even walking back and forth with the sled for 3-5 minutes instead of the 30 second bursts.

I see. 3-5 minutes sled pushes sound terrible, but makes sense. Maybe I’ll start with 1 minute though lol

 

[GreenMachineX]

Decent workout today. Took 2.25mg lunesta last night instead of 3mg and felt stronger in the gym, so I’ll keep that or go lower after a week or so. Pull-ups still hurting though.

Bench 3 x 6/6/7 x 225
T-Bar Row 3 x 6/6/6 x 90
Seated BBOHP 4 x 6 x 150
Regular Pullups 3/3/3/3
Hammer Incline Press 2 x 9/8 x 180
Seated DB Lateral Raise 4 sets
Triceps Pressdowns 3 sets

 

[Hyde]

Louie used to recommend the Westside guys he could get to do it pull the sled in different ways almost daily - as an easy warmup, or as conditioning work right after training, or on off days to help push blood for recovery. But they were almost always super light - just the metal skid with a plate, maybe 2, more focused on time/volume than intensity. An empty prowler type is significantly heavier than what they often used.

So if it’s for recovery, keep it ultralight and focus on going for a longer distance or time. If you are breathing hard pushing or pulling it then it’s going to be an anaerobic sprint lasting less than 30 seconds.

 

[Dustin07]

I see. 3-5 minutes sled pushes sound terrible, but makes sense. Maybe I’ll start with 1 minute though lol

But they were almost always super light - just the metal skid with a plate, maybe 2, more focused on time/volume than intensity

yeah its this part here. if I'm doing an EMOTM down and back then I am digging in and sprinting and thinking back to football practice, pushing 3, 4 or more plates for these 12 second bursts with 40 seconds of rest. but if you're doing prolonged pushes/pulls/walks it gonna be light weight. probably only 1 plate.

one plate, or even maybe an empty prowler (not sure about that, probably depends on the turf you're using) pushed steadily over 1-3 minutes is going to be noticeable and improve your wind capacity for the length of a worship song without destroying your recovery abilities.

I think that makes more sense for your current short term goal and you'd notice improved conditionining in 1-2 weeks tbh. Whereas my weak point is that top amrap set so I want to be better at hard short burts.

 

[GreenMachineX]

yeah its this part here. if I'm doing an EMOTM down and back then I am digging in and sprinting and thinking back to football practice, pushing 3, 4 or more plates for these 12 second bursts with 40 seconds of rest. but if you're doing prolonged pushes/pulls/walks it gonna be light weight. probably only 1 plate.

one plate, or even maybe an empty prowler (not sure about that, probably depends on the turf you're using) pushed steadily over 1-3 minutes is going to be noticeable and improve your wind capacity for the length of a worship song without destroying your recovery abilities.

I think that makes more sense for your current short term goal and you'd notice improved conditionining in 1-2 weeks tbh. Whereas my weak point is that top amrap set so I want to be better at hard short burts.

Gotcha. Thanks. Might start Wednesday.

 

[Hyde]

yeah its this part here. if I'm doing an EMOTM down and back then I am digging in and sprinting and thinking back to football practice, pushing 3, 4 or more plates for these 12 second bursts with 40 seconds of rest. but if you're doing prolonged pushes/pulls/walks it gonna be light weight. probably only 1 plate.

one plate, or even maybe an empty prowler (not sure about that, probably depends on the turf you're using) pushed steadily over 1-3 minutes is going to be noticeable and improve your wind capacity for the length of a worship song without destroying your recovery abilities.

I think that makes more sense for your current short term goal and you'd notice improved conditionining in 1-2 weeks tbh. Whereas my weak point is that top amrap set so I want to be better at hard short burts.

A prowler is like 90-100lbs empty; their sled was just a piece of thick sheetmetal. Empty prowler IS a heavy sled compared to how they used it for recovery and long drags.

 

[GreenMachineX]

Weight: 203.2

let’s go!!!
5 year low…maybe 10. Unsure what i was exactly when i did keto on 2016, but it was either 202 or 203. Slept great also!

 

[Hyde]

Let’s keep the ball rolling!!!

 

[GreenMachineX]

Weight: 203.2 again

Squats 3 x 5/5/4 x 275
GHR-modded Back Extensions 3/3/3
DB Walking Lunges 1 set
Machine Shrugs 3 sets
Incline DB Curls 3 sets
Machine Preacher Curls 2 sets

Going to drop squat weight down a little…getting too hard to control form.

 

[GreenMachineX]

Weight: 203.2 again

Yay. 3 days in a row at this weight. Increasing kcal just a little today to hit 3k so im a bit more full and stable for tomorrow’s upper workout. Still have a ways to go but highly motivated. Really wish we weren’t headed out of town next week but it is what it is. Just need to apply some damage control.

Been sleeping well…plenty of rem and deep and totaling 6.5 hours usually.

 

[MrKleen73]

I'm in a race against a relentless ghost that doesn't exist to a finishline that never arrives in a league of one where the division changes based upon life's circumstances du jour. I'm not sure its entirely possible to be ahead of anyone given the scenario

How much do we owe you for the participation trophy, and your blue hair dye? Such a magnanimous gesture. Teehee!

I kid, I kid we all try to be supportive here, but I believe this man is looking for competition, not kudos.

How much caffeine are you guys using per day including coffee?

You know, I have no clue, but I know it is a lot lower than it used to be. I use half caff for my big yeti in the morning, then I have another 2 sometimes 3 single serving cups of coffee a day from the machine at work. On weekends I will have 2 of the big yeti's full of half caff. Then when it comes to preworkout it is normally 2/3-1 heaping scoop of Pump Addict so anywhere from what 160-300mg in that.

That’s bizarre. Today was the first day I had caffeine past 3pm (diet coke at 8pm), but I’m sure it’ll be fine.

You haven’t noticed tolerance to doing the same thing all year?

Are you chasing a high, or looking for the performance improvement? it is like @Hyde said, pretty static once the initial few days are over. So to keep feeling the buzz of it you may have to continue to boost it up here and there, but to get the desired effects, is different than feeling the buzz. That being said, you are no where near any limit I have ever heard suggested, so you have some room to go before hitting even a moderate cap there.

As I think Dustin mentioned, do what works for you with it. If using too late is a nono avoid it, if sleep gets worse avoid or lower it. Also if at some point you know you need an extra kick have that extra kick. If afterwards it has a bad result (your sleep or stress levels) then don't do that.

Need to start working on my rear delts…definitely a weak point.

I have seen A LOT of rowing in this log over the years, and I would be surprised if your rear delts are truly a weak point. I would almost be willing to bet that your posture is the issue there. Anyone who thinks rows are not hitting the rear delts sufficiently to stimulate growth are simply mistaken. My guess is like 80% of us you have upper cross syndrome, IE tight chest / shoulders rolled forward. Well you can't really display the rear delts when they are pulled forward and stretched flat. They look unimpressive that way in the same way that trying to show of your quads while sitting on your heels. It ain't gonna be impressive. I go from looking like my rear delt is literally missing to looking like it is sticking out off of the top of my back just by depressing the scap, externally rotating and retracting the shoulder slightly. Then BOOM it drops out of hiding and looks a bit silly.

That being said big rear delts really do make the whole shoulder pop and extra/isolated volume will bring them up. Just saying with limited time, maybe work on the posture I think it would make the biggest difference in the appearance of your delts.

View attachment 263064

Man this Dude ruined Reacher for me with his political BS. I don't care too much what side of politics people are on in general, but when they say horrible things, call for blood in the streets and say if you don't like it then don't watch my shows. Well damn man. You got it. It just sucks because I have liked his stuff for years, but he drew a line and now I am like Ahhh f#ck this guy... whenever I see his face.

Weight: 203.2 again

Squats 3 x 5/5/4 x 275
GHR-modded Back Extensions 3/3/3
DB Walking Lunges 1 set
Machine Shrugs 3 sets
Incline DB Curls 3 sets
Machine Preacher Curls 2 sets

Going to drop squat weight down a little…getting too hard to control form.

Do you feel you misgrooved it, or that it was just too much? If misgrooved, maybe try again, see if you adapted, it not drop back. If it was just too much too soon then you are likely making the right move.

 

[GreenMachineX]

How much do we owe you for the participation trophy, and your blue hair dye? Such a magnanimous gesture. Teehee!

I kid, I kid we all try to be supportive here, but I believe this man is looking for competition, not kudos.

You know, I have no clue, but I know it is a lot lower than it used to be. I use half caff for my big yeti in the morning, then I have another 2 sometimes 3 single serving cups of coffee a day from the machine at work. On weekends I will have 2 of the big yeti's full of half caff. Then when it comes to preworkout it is normally 2/3-1 heaping scoop of Pump Addict so anywhere from what 160-300mg in that.

Are you chasing a high, or looking for the performance improvement? it is like @Hyde said, pretty static once the initial few days are over. So to keep feeling the buzz of it you may have to continue to boost it up here and there, but to get the desired effects, is different than feeling the buzz. That being said, you are no where near any limit I have ever heard suggested, so you have some room to go before hitting even a moderate cap there.

As I think Dustin mentioned, do what works for you with it. If using too late is a nono avoid it, if sleep gets worse avoid or lower it. Also if at some point you know you need an extra kick have that extra kick. If afterwards it has a bad result (your sleep or stress levels) then don't do that.

I have seen A LOT of rowing in this log over the years, and I would be surprised if your rear delts are truly a weak point. I would almost be willing to bet that your posture is the issue there. Anyone who thinks rows are not hitting the rear delts sufficiently to stimulate growth are simply mistaken. My guess is like 80% of us you have upper cross syndrome, IE tight chest / shoulders rolled forward. Well you can't really display the rear delts when they are pulled forward and stretched flat. They look unimpressive that way in the same way that trying to show of your quads while sitting on your heels. It ain't gonna be impressive. I go from looking like my rear delt is literally missing to looking like it is sticking out off of the top of my back just by depressing the scap, externally rotating and retracting the shoulder slightly. Then BOOM it drops out of hiding and looks a bit silly.

That being said big rear delts really do make the whole shoulder pop and extra/isolated volume will bring them up. Just saying with limited time, maybe work on the posture I think it would make the biggest difference in the appearance of your delts.

Man this Dude ruined Reacher for me with his political BS. I don't care too much what side of politics people are on in general, but when they say horrible things, call for blood in the streets and say if you don't like it then don't watch my shows. Well damn man. You got it. It just sucks because I have liked his stuff for years, but he drew a line and now I am like Ahhh f#ck this guy... whenever I see his face.

Do you feel you misgrooved it, or that it was just too much? If misgrooved, maybe try again, see if you adapted, it not drop back. If it was just too much too soon then you are likely making the right move.

I’ll have to reply to this in multiple messages over days lol

I’m mostly looking for the performance boost with caffeine, to make up for the loss from the deficit.

Regarding the rowing, yeah, there’s been a lot. But, most of this log has been fighting a deficit and i haven’t done much of a proper build in years. That is next though!

Its been a few weeks of fighting 275 on squats and i just can’t keep solid form. I’ll drop to 255 or so next time and build back up appropriately.

 

[Segansational]

Regarding the caffeine intake, I think it's got like 6-8 hrs half life. So realistically that energy drink or coffee mid-afternoon is still going to be around even if you don't "feel" it by 10-11 PM (from say a 3 PM coffee). I know I do this at times and shouldn't, but damn I love those canned, bubbly drinks!

 

[GreenMachineX]

The gym i went to today does not have a seated bb ohp station, so i attempted seated smith ohp which felt absolutely awful on my neck and shoulders (front delts definitely felt it though), so after 1 or 2 hard sets, switched back to standing ohp. Maybe next time i go to this gym for this particular workout I’ll go back dumbbell ohp.

Standing BB OHP 3 x 5 x 135
NG Pull-ups 6/6/4/2
Dips 9/9/9
Inverted Row 5/5/5
Crossbody Cable Lateral Raise 3 sets
Overhead Cable Extensions 3 sets

 

[Dustin07]

Sorry I know not everyone agrees with me but I hate smith machines, I absolutely hate them. I personally think they're unsafe for most people. Especially the bench press imo which has the most curve. squat is supposed to be a straight line ROM and Hyde can correct me if I'm wrong here but reality is most people no matter how hard they try, simply do not maintain perfect straight lines through the rep.

How much do we owe you for the participation trophy, and your blue hair dye?

so there was a time, circa 1998?
there was a time when blue hair was punk, not alphabet people, lol
this was at a nationals event with my racing 'team' during peak x-games era lol

Man this Dude ruined Reacher for me with his political BS.

totally agree. can't get myself to watch any of his new stuff.

Regarding the caffeine intake, I think it's got like 6-8 hrs half life. So realistically that energy drink or coffee mid-afternoon is still going to be around even if you don't "feel" it by 10-11 PM (from say a 3 PM coffee). I know I do this at times and shouldn't, but damn I love those canned, bubbly drinks!

lol this is why sometimes I grab a diet coke or the little sugar free redbulls with only 80mg
i could probably be healthier than drinking fake sweetners but a treats a treat and in my opinion could be worse!

 

[MrKleen73]

Sorry I know not everyone agrees with me but I hate smith machines, I absolutely hate them. I personally think they're unsafe for most people. Especially the bench press imo which has the most curve. squat is supposed to be a straight line ROM and Hyde can correct me if I'm wrong here but reality is most people no matter how hard they try, simply do not maintain perfect straight lines through the rep.


so there was a time, circa 1998?
there was a time when blue hair was punk, not alphabet people, lol
this was at a nationals event with my racing 'team' during peak x-games era lol

View attachment 263193


totally agree. can't get myself to watch any of his new stuff.



lol this is why sometimes I grab a diet coke or the little sugar free redbulls with only 80mg
i could probably be healthier than drinking fake sweetners but a treats a treat and in my opinion could be worse!

LMFAO on the pic with the blue hair and your national level extreme sport competitor rebuff. Who knew you had the PERFECT CLAP BACK LOCKED AND LOADED!!!!

Looking at it, I picture a PHAT AZZ right in front of you making your eyes bulge out. While your boy looks upon you with the fire of passion in his eyes. You can tell you were REALLY close!

 

[GreenMachineX]

Weight: 202.8

Half a pound away from my ten year low! Honestly, pretty sure i was stronger and leaner then, but happy about the progress.

Limb workout in a bit.

Been using 2.25mg lunesta the past couple days instead of 3mg, and while its harder to sleep well, i do feel better throughout the day…less lethargic and i feel the caffeine dose more.

 

[Segansational]

Sorry I know not everyone agrees with me but I hate smith machines, I absolutely hate them. I personally think they're unsafe for most people. Especially the bench press imo which has the most curve. squat is supposed to be a straight line ROM and Hyde can correct me if I'm wrong here but reality is most people no matter how hard they try, simply do not maintain perfect straight lines through the rep.

I was just watching a clip that basicsaid Smith machines (obviously designed to be safer) are the exact opposite. It showed squat example basically where you essentially can't dump it backwards safely, so if you fail you essentially get squashed/crumpled.

 

[GreenMachineX]

Squatty TBDL 3 x 3 x 345
Seated Leg Curls 3 sets
Lying Leg Curls 2 sets
Cable Shrugs 3 sets
Machine Shrugs 2 sets
DB Lunges +24kg 2 sets
DB Curls 3 sets
Machine Preacher Curls 1 set