Jim: Performance is King Log.

bolt10 said:
I'd run the F-95 when you run the Alphamine, otherwise I like your set up. You could even run the F-95 throughout that whole plan if you wanted.

Shift is the only product of ours I haven't run...so sorry no input on it from me. :o
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Yeah, I can't say I know very much about shift at all...

Where is mr.cooper69 when you need him?!

I'll lay it all out in cycle format here in the next day or so and see how it all looks. :thumbsup:
 
jimbuick said:
So, since I'm planning on leaning up some (and ideally recomping) now is the perfect time (and by now I really mean when I complete my R+R log) to run the PES and USP stuff I've been sitting on.

Alphamine, Versa-1, C20, Anabeta (and Elite), F-95, Shift, etc.

So bdcc, its the moment you've been waiting for!

How should I do this?

I was thinking I want to use Prime/Anabeta for 8 weeks leading into a meet (for the strength benefits), probably the December one.

And maybe use my Alphamine (finally) to start leaning up now (with ABE?, or maybe just F-95).

Run it for 4 weeks alone and then add shift for 8 weeks (4 with Alphamine) so that I can get a feel for what they do.

Not sure how to go with C20 so maybe breezy11 can chime in, but the Versa I plan to run independently when I'm leaner (I saw Ace say that its effects are much more pronounced when you're leaner).
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Sorry I missed this. Do you have shift?

Where you say you will be leaning out insert ABE/alphamine/shift, and thank me later!
 
I've used Shift a couple of times (starting again next month) and would probably add it towards the end of your cut. It may help boost your metabolism (increase thyroid function) and keep progress moving.
 
breezy11 said:
I've used Shift a couple of times (starting again next month) and would probably add it towards the end of your cut. It may help boost your metabolism (increase thyroid function) and keep progress moving.
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Perfectly put.
 
Probably gonna buy a barbell holder this week (to put my specialty bars in as I get them) and might be heading downtown to get some empty kegs.
 
Excellent video. It sounds exactly like Jon Anderson's Deep Water Training. He talks about it in that "Train Like a Strongman" video that's in 365 Strong. Check out some of his stuff, he's as badass as it gets.
 
Definitely a cool video. He is kind of out there, but at the same time he is motivating. I just recently sub'd to strength camp to see more.
 
herderdude said:
Excellent video. It sounds exactly like Jon Anderson's Deep Water Training. He talks about it in that "Train Like a Strongman" video that's in 365 Strong. Check out some of his stuff, he's as badass as it gets.
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Thanks man, I'll check it out today.
rob112 said:
Definitely a cool video. He is kind of out there, but at the same time he is motivating. I just recently sub'd to strength camp to see more.
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He's got a lot of motivational stuff, he's a very spiritual guy.


But he knows his ****.
 
And a late night workout update!


Went to the gym at around 5 today, didn't leave until like 1030 lol.


Did my usual 1 hour warmup/prehab work, started squatting. When I finished squatting and moved on to the first assistance lift one of the PL guys came over there and helped me out with some questions I had asked him earlier. He has a PhD in Physical Therapy and I had asked him if he had anything my wife could do for her hip (which I think is impinged) so he came by and talked to us for about an hour and gave us a list of exercises and showed us how to do them so that we could work that out. Then went back to the workout and finished up around 8 - 830 ish. Started talking to a guy that was out of the Navy and does X-fit competitively, he's trying to get stronger to make his WODs easier and we talked for an hour or so. I helped some of the guys he was training with with their Oly form, and then ran into an old football buddy from HS and we talked a little bit about PLing and competing and whatnot. He might start training with me, but we'll see about that.


Anyway.....


ME Lower (and my strength definitely took a hit lol)

Pre: 1.5 Jack3d Micro, 4 Max Pump, 1 Green Magnitude
Intra: BCAA/SAA

Warmup: DeFranco Limber 11, Back Squat work up to 235 x 5

Back Squat: 325 x 4, 345 x 4

When you see the video the weight will look like less, I was using a 55# squat bar.

Sumo Block Pulls: 275 x 6 (soft lockout), 315 x 6 (half soft, half good), 315 x 6 (good)

Didn't watch the first video before going to the second, saw the soft lockouts in the second so I fixed it in the third.

Might just be from not sumo DLing often.


Front Squat w/ Chain: 185 +80 x 7, 135 +80 x 10

Kroc Row: 100 x 15

a1. Walking DB Lunge: 120 x 6, 120 x 8
a2. Hypers: BW x 20 x 2

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Donezo.


Ended up filling my shaker with BCAA/SAA like 3 times during this bear of a workout. The first two tasted good, the last ended up being just water lol.

I expect to be VERY sore tomorrow, but hopefully not.
 
Not really as sore as I thought I'd be.

Which is a good thing, I mean hell, I was starting to get sore last night before bed!



And my wife's training log:

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My lower body is sooo sore today though.



Probably because I skipped my usual Active Recovery/Conditioning day......



Still went in today and took care of business!


ME Upper Sep 11

Warmup: Simple 6, EFS pullapart Series x 1, Bench Press: work to 185 x 3

2 Board Press: 205 x 3, 225 x 3, 245 x 2 (shoulder gave out, no pain. just....weird), 245 x 3 (PR), 255 x 3 (PR)

And then I shut it down, probably coulda went to 265 but there will be time for that later down the road.


DB Bench: 75 x 8, 85 x 8 (PR), 90 x 6 (PR)

a1. Pendlay Row: 185 x 8 x 4
a2. SG High Pull: 135 x 6, 155 x 6, 135 x 6

The 155's were the ugliest things that ever happened so I dropped it back down.

b1. Swiss Bar French Press: 55 x 10 x 2
b2. Swiss Bar OHP: 125 x 3, 115 x 5

First time using the Swiss Bar, it was definitely weird. I liked it though, the first set of OHP were sketchy, so I dropped the weight. The French Presses were hard to get a hang of, not sure how I feel about them but they did take a lot of stress off the elbows.

Hammer Curl: 35 x 10, 30 x 10

EFS Pullapart Series x 1

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And that was that. :thumbsup:
 
Anybody notice my new shoes?


Also, ordered another EL/ST shirt a little while back and it showed up yeasterday.


Wrong color though.


They're sending me the right one today, so now I have two heather grey ones.
 
Because Swanson:

For farmers/front carries

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Block pressing

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Tires
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Atlas Stones

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Yoke.

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Giant dumbbell for OHP.

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Specialty/Power Bars.


(Swiss, camber, TPB, 55# squat bar, trap bar, farmers carry handles)
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Comp Benches

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Comp Kilo Plates


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Board press boards.



And forgot to get the bucket of chain.....

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RE Lower.


Deadlifts on today's rotation, and it is REALLY hard to get motivated for sets of 12 on deadlift.



Warmup: Mashing Lower Body, Dynamic Hip work, Work up to 225 x 6 DL


Con. DL: 275 x 12 x 2

Only got the first on video. The second was even worse, almost quit at 11 but got back down and pulled the last rep. That there transcendent rep.

Cambered Bar Good Morning: 185 x 6, 205 x 6 x 2

Assuming a 45# bar, it may have been 55#. :dunno:

Cambered bar Squats: 225 x 10 x 2

Hard.


Super sore today still. Didn't feel that sore until I got to the bottom of the squats, had some major butt winking going on. This isn't normally an issue, so I'm not sure if it's just a little tightness today that didn't get worked out or if it's a technical thing with the cambered bar.

Had some core stuff planned but today's entire workout was a mental battle and we were BEAT down. Plan to hit it tomorrow with the Strongman stuff we'll be doing for conditioning.


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jimbuick said:
I want that....
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Tren is a helluva drug. ;-) But to be fair, he did break the drug tested total WR at 220 before he got around to squatting and pulling 8 and benching 5.
 
You will never catch me calling a drug tested WR a drug free WR.
 
Strongman Conditioning:


Warmup: Foam Rolling Lower, Stretch where Needed

Pre: 4 Max Pump, 1.5 Jack3d Micro
Intra: BCAA/SAA

Hang Clean: 121 x 2 x 2, 142 x 2, 161 x 2 (Easy, but my technique needs work)

Superset last two sets with

Kneeling Rollouts: BW x 8 x 2 (got some core cramping on the second set)

1 Arm DB Press: 50 x 1, 70 x 1 (plus handle weight)

Technique needs work on these too.

MB throw ---> Sprint: 10# x 20yds x 4
LAX Ball Snatch : 20yds x 3 (2 caught, 1 missed)

Drop the LAX ball initiates the sprint, catch it before the second bounce.

Keg Style Tire Throw: Tire x 6 x 2

Oh yeah, this happened.

Farmer's carry w/o clamp: 105 x 50 yds

Lost the weight twice, clamps next time.

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Consolidated the Wife's and my videos today. Will be up sometime later tonight for you guys to check tomorrow, need more hip extension on them cleans.
 
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