Solid man
I figure they’re a fun way to get some more squatting frequency in right now, without stressing my lower body in the same fashion as my free squats. The boxsquats are a bit wider stance, even with my very low Nautilus bench they don’t get to the depth of my free squat, and the SSB and bands definitely change how my body has to deal with the weight.I need to bring box squats back into the mix when I start loading my back again.
thats awesome bro9/10/21
BW 223.8
10 min walk
Bird Dogs
Side Planks
Facepulls
BB Strictpress
45 2x5
95,135,155,170x5
Behind the Neck Pushpress
180,190,200x5
210x1
Smith Machine Seated Shoulder Press
+90x12
140x6
130x8,6
110x7 -> 90x5
Laying EZBar Tri Extension
65x12
85x10
105x6
125x2 cheater reps -> CGBPx18
Seated DB Rear Delt Flyes
30x15,12,10
Made some solid progress over last week. Fun session at the commercial gym.
Was going to leave and saw Luke Nall finishing up his cardio, so went over to say high. We hadn’t trained together or seen each other in probably a couple years, so we ended up catching up for probably an hour. Even hit the sauna like real bros He’s getting ready for the big Showdown money meet on the 25th, and he has a genuine shot to take the 308lb class all-time world record from Larry Wheels, so it was extra fun to just talk lifting & hang out. Haven’t had much man time since becoming a new dad, so this was great.
It felt heavy!Nice work on the BW+90x3 PR for pull ups!
No doubt! I think that might be my PR for weighted pullups. I have done 115 for a 1 rep max and that was ridiculous!It felt heavy!
I think I’ll need a 105lb db to do a 330lb pull-up.No doubt! I think that might be my PR for weighted pullups. I have done 115 for a 1 rep max and that was ridiculous!
Fine. You talked me into it. Nice sale! Lol.You should look into getting a dip/pull up belt. I bet you could do it right now if you had one probably more than that. Not having to hold the weight with your knees allows you to redirect that saved energy and concentration to your pull. They are also great for strapping to a chain on a sled or something for pulling. I used mine to drag around my tire sled all the time. It's a cheap but awesome addition to a home gym.
Oh that is sexy! Mine is not that sexy or heavy duty, it is the softer woven fabric like a spudz dead lift belt material. I think I got it for like 24.99 at academy about 5-10 years ago, and that bad boy has gone all the way up to 4 plates for 3 reps on Dips!!!Fine. You talked me into it. Nice sale! Lol.
Went with titan cuz they have my loyalty.
View attachment 208423
If that is saddening, also consider that mine works better and only needs once a day administration too Honestly 4x a week is sufficient even, according to the ebook.still sorta blows my mind how much less carnitine you have to take than me when you pin it.
honestly it probably costs less in those dose sizes too, long term. I think mine is at around $25/month but if I take the amounts I should take orally it would be probably $50-75.If that is saddening, also consider that mine works better and only needs once a day administration too Honestly 4x a week is sufficient even, according to the ebook.
$120 for a 100ml jug of 500mg/ml, and I do 200/day. That’s 250 days in a jug and 48 cents/day. $15 a month.honestly it probably costs less in those dose sizes too, long term. I think mine is at around $25/month but if I take the amounts I should take orally it would be probably $50-75.
Haha my best overhead is a 263lb log. So right now I can load our women’s log to 275 with the bumpers only and our friends 12” men’s log is here and that would be 330lbs. So I’m basically good for a hot minute lolScore! You won’t need over 200 lbs….. yet….
smart move9/20/21
BW 226.0
10 min walk
Bird Dogs
Side Planks
Sandbag Load to 52”
137x1
175x1
SSB Boxsquat
60x8
vs Average bands
60,150x5
200 2x3
250 3x3
270 2x3
Shut it down. I’m just sick and I can’t fucking hang & I’m pissed about it. I tried to warm up for this last night when my wife was finally done training her events at 7:15 after having to work because we were gone for the show Saturday, but everything hurt & felt like ****. This morning I tried to push through but I just feel like there’s nothing in the tank. Going to take it easier this week.
Interested in your 10/20/L experience.I appreciate all of the support! Just work and rest today, and I will either rest tomorrow or do a deload type session in the evening if I feel very good after work.
I need to remember to take my time just for my back health alone, so pacing things for the long game is imperative anyway.
Might be moving my training into a 10/20/Life Off-Season phase for a bit. It’s RPE-based so I can adjust the weights as I feel comfortable coming back to squats/pulls. I am toying with the idea of doing John Meadows/Dave Tate’s Unity powerbuilding program in a few weeks after vacation, but I am not sure I can commit to that kind of gym time and soreness right now. We’ll see!
Brian addresses this in the book - this is just for the competitive lifts. And RPE will go up to 8.Googles 10/20/life off season - AH, this would be perfect for training while injured. Although I don't know that I have ever done an RPE6 that wasn't considered a warm up set. Curious as well how it will treat you. Seems pretty low in both volume and intensity which is great for recovery, just wonder what kind of progress will be made with such low volume, frequency and intensity. I guess the regular deloads are probably a big portion of the progress since you get to decondition a bit every couple weeks. Similar to HST type of plan.
damn-some deep stuff right here!!!Brian addresses this in the book - this is just for the competitive lifts. And RPE will go up to 8.
You have to remember this isn’t a bodybuilding program. If you are doing a set of sissy squats, multiple sets of RPE 9 can be done weekly without much consequence besides some soreness. And certainly isolation movements can be handled this way. But going to even a single set of RPE9 on a competitive squat or deadlift can be so draining and damaging that it can not only be more than enough stimulus for progress, it can actually set your coming training back or even risk injury. So if you want to do multiple work sets in a session, it’s especially imperative you leave potential in the tank. I think that for something I can actually squat for 10 reps maximum, RPE10, I need to actually shut it down around 5-6 reps to get a solid training effect and still allow the ability to do all of the necessary accessory movements that build and address my foundation.
I was consistently finding when doing 5/3/1 again within the last year that I would have 2 good weeks of training and be feeling smashed up by the time I was entering week 3 - I was already ready for a deload. I think that it’s different when a lifter is either less experienced or weaker, but I have an entire decade of powerlifting under my belt at this point: the neurological recruitment and trauma I am able to potentially inflict on myself with the big lifts is so much greater than someone less qualified.
Even if you had a 20-year-old kid wayyyy stronger than me, he could push it to the limit all the time and probably get away with it fine. I remember lifting like that when I was that age, killing myself on 5x5 and the like. Because your wear and tear & neurological recruitment is so low. Even someone primarily bodybuilding won’t have the top end potential so they can handle heavier RPE if they occasionally do 5x5 or the like. Now, if I psyche up and bring myself to my maximum potential on a set of 10 reps in the squat, I will be on the floor afterwards and my heart rate will be elevated for over 20 minutes. Literally nothing else of consequence can be done in that session (or probably needs to, for that matter).
People always want to see more. They think they need to do X amount for optimal progress. Then what happens is they get on a program, do that for a while, then stop the program or get hurt, and total work comes down a lot anyway. It creates this illusion of doing so much for maximum ROI, but the net never ends up being better than just exactly what they can tolerate overall over the longterm.
I think I may need to buy this book…this whole breakdown really resonatesBrian addresses this in the book - this is just for the competitive lifts. And RPE will go up to 8.
You have to remember this isn’t a bodybuilding program. If you are doing a set of sissy squats, multiple sets of RPE 9 can be done weekly without much consequence besides some soreness. And certainly isolation movements can be handled this way. But going to even a single set of RPE9 on a competitive squat or deadlift can be so draining and damaging that it can not only be more than enough stimulus for progress, it can actually set your coming training back or even risk injury. So if you want to do multiple work sets in a session, it’s especially imperative you leave potential in the tank. I think that for something I can actually squat for 10 reps maximum, RPE10, I need to actually shut it down around 5-6 reps to get a solid training effect and still allow the ability to do all of the necessary accessory movements that build and address my foundation.
I was consistently finding when doing 5/3/1 again within the last year that I would have 2 good weeks of training and be feeling smashed up by the time I was entering week 3 - I was already ready for a deload. I think that it’s different when a lifter is either less experienced or weaker, but I have an entire decade of powerlifting under my belt at this point: the neurological recruitment and trauma I am able to potentially inflict on myself with the big lifts is so much greater than someone less qualified.
Even if you had a 20-year-old kid wayyyy stronger than me, he could push it to the limit all the time and probably get away with it fine. I remember lifting like that when I was that age, killing myself on 5x5 and the like. Because your wear and tear & neurological recruitment is so low. Even someone primarily bodybuilding won’t have the top end potential so they can handle heavier RPE if they occasionally do 5x5 or the like. Now, if I psyche up and bring myself to my maximum potential on a set of 10 reps in the squat, I will be on the floor afterwards and my heart rate will be elevated for over 20 minutes. Literally nothing else of consequence can be done in that session (or probably needs to, for that matter).
People always want to see more. They think they need to do X amount for optimal progress. Then what happens is they get on a program, do that for a while, then stop the program or get hurt, and total work comes down a lot anyway. It creates this illusion of doing so much for maximum ROI, but the net never ends up being better than just exactly what they can tolerate overall over the longterm.
In the copies of the book/pdf I have, Wendler does sorta say this same thing. Even though he has lots of accessory options out there, he does more or less say walk in, kill yourself for 20 minutes, leave. I'm with you. If I'm truly training 5/3/1 at full capacity I'm smashed by week 3, and I haven't been able to carry more than 2 full cycles consistently without a reset.Now, if I psyche up and bring myself to my maximum potential on a set of 10 reps in the squat, I will be on the floor afterwards and my heart rate will be elevated for over 20 minutes. Literally nothing else of consequence can be done in that session (or probably needs to, for that matter).
People always want to see more. They think they need to do X amount for optimal progress. Then what happens is they get on a program, do that for a while, then stop the program or get hurt, and total work comes down a lot anyway. It creates this illusion of doing so much for maximum ROI, but the net never ends up being better than just exactly what they can tolerate overall over the longterm.
Exactly. Many strength programs throw all the guns they can to ensure results, but that’s a short term reward. Look at the obsession with Smolov/Jr by less advanced lifters. That’s not how strong people train at all. It can definitely work in a context for a limited time, but it’s not longterm thinking and can’t function as a base philosophy.Yeah that makes total sense. I realize I have a big tendency to push myself over the top, on things so something like this might be ideal. At least ideal for now. Plus I just looked at a quick review with a very basic sample layout so don't have access to all of the details. I may have to look into this as an option, and more to the point as a safety buffer for my love of intensity.
Imagine if I actually trained injury free for a year again. Yeah so much more progress and work could get done.
He basically says it’s not a program, so much as programming philosophy. It’s a good read overall. I think it would resonate alright with folks who have read 5/3/1, because there are a lot of similar principles.I think I may need to buy this book…this whole breakdown really resonates
That’s CrossFit’s big draw though, isn’t it? Do stuff! Leave it all on the floor every time! You’ll never get better at anything beyond initial gains, but you won’t notice that because we scratch your training ADD itch! Shiny! Same as kids at the gym just maxing out on benchpress every day.In the copies of the book/pdf I have, Wendler does sorta say this same thing. Even though he has lots of accessory options out there, he does more or less say walk in, kill yourself for 20 minutes, leave. I'm with you. If I'm truly training 5/3/1 at full capacity I'm smashed by week 3, and I haven't been able to carry more than 2 full cycles consistently without a reset.
Personally, I've grown to listen to my bodies natural pump. Glycogen stores resulting in a muscle pump in the gym for a mostly natty guy are gonna last what, 30-45 minutes? maybe 60 tops?
I knock out my 531, lately I have cut the big but boring 5x10 down to 3x10 but use that extra energy to super set it with something else or another accessory. But once I feel the pump fading, muscles getting flatter, glycogen depleting... I call it a day. move to LISS Or something.
I'm so used to absolutely trashing my body after 10 years of competing in xfit events that training for strength or BB feels honestly lazier, it's nice. its easier to make progress and less taxing.
oh absolutely, I used to call it CrossFit-Induced-A.D.D. lolThat’s CrossFit’s big draw though, isn’t it? Do stuff! Leave it all on the floor every time! You’ll never get better at anything beyond initial gains, but you won’t notice that because we scratch your training ADD itch! Shiny! Same as kids at the gym just maxing out on benchpress every day.
It’s a great thing, getting barbells in people’s hands, exposing them to different lifts and exercises, a motivating way to exercise and have accountability to show up to compete against peers. BUT to get better at it eventually there has to be real training accompanying the general workouts. Matt Fraser didn’t snatch 315lbs without some side work!oh absolutely, I used to call it CrossFit-Induced-A.D.D. lol
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