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Jswain's training log for powerlifting

I think he was using the 500 to 700 just to illustrate a point, since i cant really imagine that being a possibility either.

What supps/herbals are out right now for binding up SHBG? Years ago stinging nettle root was the thing, is that still the case?

Gear isnt an option yet, im starting to dabble with the idea of non-natty stuff like 11-oxo or whatever that TD **** that Hyde used with good results (andro maybe?) but havent quite committed to that yet either. I still havent reached my goals - always wanted to bench 4 squat 5 and pull 6 before considering the jump. Only thing im short on is bench by 35lbs soooo...i dont know maybe fck it lol.
 
Week 4 day 3

WU:
1. Dynamic stretches
2. Side plank clam
3. Rogue YK-1 sled push
185x30 yds
185x15 yds -> zercher carry back 15 yds
275x30 yds
325x30 yds
4. Zercher Holds
235 x30s x3

•CGBP (axle) (195x24r x 3-6/s; 60s rest)
60/110/150/180x6
200x6x4 (easier to just have a plate and a 25 on)

•Sumo 2" block pull (315x24r x3-6/s; 60s rest)
135/185/225/275x6 beltless
315x3x4 beltless
315x6x2 + belt

315 was flying like 135 today, good sign for things to come. 315 has been my gauge on deads for a while now, if 315 is flying and feels light im getting back to where i should be.

•FB bar decapitators (narrow, 45 degree grip)
+ double choked mini bands
Bar x10
80x10x3 -> left tri tendon was a tad cranky today so i didnt make it up to 100 where i was last week. After i finished the last set of 10 i went straight into a cg set x10 just to get a little more hyper stimulus.

Ss/

•GHR
vs light band x12x3

•VR1 crunch machine
130x10x3

Ss/

•Eagle curl machine
100x10x2
90x10
(Supinated concentric, neutral eccentric slow)
 
jswain34 said:
I think he was using the 500 to 700 just to illustrate a point, since i cant really imagine that being a possibility either.

What supps/herbals are out right now for binding up SHBG? Years ago stinging nettle root was the thing, is that still the case?

Gear isnt an option yet, im starting to dabble with the idea of non-natty stuff like 11-oxo or whatever that TD **** that Hyde used with good results (andro maybe?) but havent quite committed to that yet. I still havent reached my natty goals - always wanted to bench 4 squat 5 and pull 6 before considering the jump. Only thing im short on is bench by 35lbs soooo...i dont know maybe fck it lol.
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It just depends on your reasons for setting that limitation. If you are not doing it because you are a little opposed to it then I get that totally.

However what was the reason for setting those specific goals. Like is there a legit reason or is that just what you got in your head and have just kind of accepted as the deal now?

If arbitrary and just liked the look of that then maybe go ahead with anabolics if that is your desire. That 35lbs could take a couple more years or never get here depending on what struggles you go through. I have a feeling you probably have a lot more knowledge now than when you made that decision. So you can reassess it with your new knowledge-base and if you feel it is still a legitmate buy in to have meet those number then wait.

If you don't really see a negative cost associated with not waiting until you hit a 400 bench, and think your goals would actually benefit more from running something then do it. In my opinion you have earned the right through hard work and experience to make that decision, and if that is your decision then run something. Their would be nothing to be ashamed of choosing not to stick to arbitrary numbers to earn the right to run a cycle. You have done the work and definitely have not rushed it.

I am in no way pushing you one way or the other, just saying to investigate the reasoning behind the numbers you set to gain entry into running a cycle. Was it to be an experienced lifter before cycling? If so you succeeded already in that, and 365 is nothing to sneeze at for someone with long arms and a tricky shoulder.

So basically i am saying choose if you want to run gear based on if you want to run it and if the benefit exceeds the costs to you, not just monetarily of course. I don't think an arbitrary number should be the one thing that holds you back from your other goals if hitting 400 is the only reason you aren't already running a cycle.
 
How’d you like the zercher yoke carries? They always bruise my arms up so bad when they get heavy or I do multiple picks.

Also, you can definitely hit 405 bench natty if you want to. But keeping your body at a beach ready 235 ain’t the answer. Train it with max priority and push your bodyweight up to 260-270 and you could do it. You have enough frame for it. Just sayin’.

I would think very honestly about why you’d like to use if you’re really considering it. And what does that mean for your relationship, career options, family. It is a lifestyle. I would never advise someone do a couple cycles and assume that’s it.
 
Hyde said:
How’d you like the zercher yoke carries? They always bruise my arms up so bad when they get heavy or I do multiple picks.

Also, you can definitely hit 405 bench natty if you want to. But keeping your body at a beach ready 235 ain’t the answer. Train it with max priority and push your bodyweight up to 260-270 and you could do it. You have enough frame for it. Just sayin’.

I would think very honestly about why you’d like to use if you’re really considering it. And what does that mean for your relationship, career options, family. It is a lifestyle. I would never advise someone do a couple cycles and assume that’s it.
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Oh yeah I think he could hit 405 if he went full on Bear mode! However probably wouldn't be to happy with his physique. A physique first mentality can definitely get in the way of strength gains.

In the end it comes down to self reflection, look at the motivations, benefits and cost both personal and monetary. Then make a decision based on that.

Like Hyde says, it is a lifestyle, doing one or two cycles and stopping is not common at all. It is a serious life decision. I would not do it at all of your lady is not on the same page either. Not worth it to bring dishonesty into the relationship.
 
I greatly appreciate the input fellas. Theyre all things ive thought about over the years when considering the decision, but its always nice and welcomed to have other like minded individuals to kind of solidify your thoughts or present new viewpoints, especially when theyve already gone through the process of making said decision and offer the benefit of hindsight.

Kleen - you're correct. Those goals were just completely arbitrary numbers that I thought up in probably 2014 or something as numbers i thought were "respectable enough" strength wise for someone with my frame to start considering the next step. So i shouldnt really stay bound to them if I eventually truly have the desire to make the jump.

Hyde - the zercher carries are brutal. It is so damn hard to breathe and brace with the yoke crushing you from above. With how wide the crossbar is on the yoke it isnt really uncomfortable in the crooks of my elbows at all, nor do i get any bruising. But i havent necessarily worked up to what youd likely consider heavy either, lol. With a standard barbell doing something like zercher squats for instance that is a totally different story. Bruising is inevitable with that.

Both - Bear mode would obviously help me out substantially, but i dont really have the desire to get any bigger than 250, 260 max. Over the next decade or so if I work up to a solid 245-260 at like 15+/- 2% thats more than enough muscle for me to be able to reach my strength goals with the right training and dedication. I have no doubt i could hit 405 at 250 lbs eventually. You both present great points/considerations about the 'outside of lifting' effects it has on one's life. In terms of family and career options, i cant see it having any effect really. Relationship wise, the one thing I know for a fact is that pinning would be entirely out of the question. Theres just no way she'd knowingly let that happen regardless of how hard i sold it with logic/reason (if it were eventually something I wanted to do, which currently it isnt). The one exception to that would be someday if TRT was going to benefit my health, which it eventually will.
 
W4d4

WU:
Stretches
Yoke push
185, 275, 365x30 yds
Yoke Zercher
Carry: 185x30 yds
Hold:185x30s

•SSB SQ (280x18r, 3-6/s, 105s rest)
60/110/150/200/240x5 beltless
280x6, 3, 3, 6 (+ belt)

Ssb was making me its bitch today. Had a good week with it last week but today it was really taxing my ability to stay upright. Not sure if i was keeping the pads more horizontal and thus the bar lower on my back last week or what but there was definitely a difference other than just the heavier load.

•Spoto (duffalo) (245x18r, 3-6/s, 105s rest)
55/105/145/185/215x5
245x3 (hit the right pin so just racked it)
x5
x4
x6

Harder than it shouldve been.

•Ring pull up (alternating between grip variations)
A. Pronated at bottom supinating on the ascent to full supination at top
B. NG entire rep
Bw (235) x10 A, 6B, 6A, 6B, 3A

Ss/

•Inc bench fly
35x12x3

•DB Lateral raise
25x15
25x10

Thats a wrap on week 4. Recovery and cardio day tomorrow. Hangs & mobilizations, intervals, pool walking if its open (got this from a post by Wenning), then hot tub and cold tub.
 
Recovery day didnt go according to plan. Just ended up going in the hot tub for probably 15 mins, cold tub for 5, steam room for 10, sauna for 5-7. Saw a buddy from school there so we just shot the **** the whole time. Was beneficial for recovery regardless.
 
Both of those. Plus she just thinks its excessive and buys into nearly all of the misconceptions about it: roid rage, shut down being permanent, thinks all roids are the same and make you a bloated 300+lb monster, etc.
 
Week 5 day 1

•Duffalo pause squat (295x12 x3-6/s, 120s rest OR up to [email protected])
55/105/145/195/235x5
+ belt
265x3
295x4x3@7/7/7

•Comp Bp (285x12r, 3-6/s, 120s rest OR [email protected])
45/95/135/185/215x5
250x3
[email protected]
285x4@9
[email protected] (30s rest) [email protected]
Boo. Sht bench day.

•1" deficit conv deadlift (405x12r, 3-6/s, 120s rest OR [email protected])
135/185/225/275x5
315x3
+ belt
365x2
405x3@5
455x3@8
[email protected]

Thought about working up to a 9.5 triple but decided not to afterall so I cut it at an 8 rpe top set. Still good work regardless. Interested to see how it carries over to regular conv pulls from the floor. Ive gotten into a groove with deficits form wise as i seem to be able to use my hip wedge better since i have to squat down further for the bar. So if i go back to pulling from the floor and it looks and feels like sht again, ill just stick with deficits for a while.
 
jswain34 said:
Both of those. Plus she just thinks its excessive and buys into nearly all of the misconceptions about it: roid rage, shut down being permanent, thinks all roids are the same and make you a bloated 300+lb monster, etc.
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Bro I been trying pretty hard to get there and I have to say it will never happen by accident lol
 
Week 5 day 2

•Duffalo Squat (270x18r, 3-6/s, 90s rest)
55/105/145/195/235x5
+ belt
265x5
295x6@6/8
295x3@6/6.5

Oops. When i was done i looked at the pic of my excel spreadsheet i keep on my phone and realized it was supposed to be 270. Whatever, got through it fine.

•Inc DB bp (x6 repeats til @9, 60s rest)
60x6
80x6
[email protected]/8/9

2nd set i had a tough time getting the right db up for the first rep. Damn near didnt.

•Cybex seated NG cable row
195x8x3

•Axle bentover row (wide grip, pointers on ring)
150x12x2

Ss/

•Straight bar tri extension (box cables)
60x10
70x10x2

•GHR
Bw (229 negged) x10x3

Ss/

•SL glute bridge
x10x3 each leg

Getting too light. Thats for sure. Need to pick up my eating. Gonna smash a box of cereal right now to fuel up for tomorrow - the plan is to work up to a @9.5 double on 2" sumo block pulls to get a general idea of where i stand going into the next block.
 
That squat is really coming back up man. You are on the path - steady as she goes!

Also, those Tri ext seem light for your big beefy bench tris
 
Hyde said:
That squat is really coming back up man. You are on the path - steady as she goes!

Also, those Tri ext seem light for your big beefy bench tris
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Hadnt really realized it but i suppose youre correct. Very slowly but surely.

And i dont know what the deal is with the Box's cable station but it only goes up to like 100-110 and 70 wasnt that easy. Rpe was @7 probably. 70 felt like what 115-120 would feel like on other stations.
 
Week 5 day 3

•Cg bp
45/95/135/165/195x5
230x3
260x4x3@7/8/7.5

Had my sights set on pulling so kind of just got through the close grip work without much focus.

•Sumo 2.25" block pull
135/185/225/275/315x5
365x3
405x2
455x2
500x2
545x2@6
[email protected] -> lost my wedge first rep so didnt even try for #2. Was able to complete it as a good rep though - the lockout felt close to how my 622 lockout felt in my last comp with Hyde. So it was a grind.
Drop down
455x8@7

•Decapitators w/ football bar (narrow, 45 deg grip)
60, 80x6x3 vs Elite FTS mini band double choked

Ss/

•GHR
vs light x10x3

Finished my first rotation (Emergency) Thursday so next week i start #2 (psychiatry). With EM I was working 3 12s so had the other days to get my workouts in, it worked out really nicely. As far as i know psych is 5 8 hour days, therefore my current plan is to workout in the mornings at around 5 Tues/Thurs then lift Saturday and have my cardio/recovery day Sunday. The AM lifting is gonna take getting used to again.
 
Toying with the idea of buying a log bar to leave at the gym. Maybe ill just buy it now and see if the box will buy it off me when i leave next year.

Titan Multi-Grip Log bar would be the cheapest option at $150 and at least allow me to mimic a log.

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Their 12" log is $197.
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I wanna start doing log clean and press and viper cleans but my gym only has an axle. Not totally sure i want to use the axle for it, but also not positive I want to buy a log either. On the other hand i might just be able to use the multigrip bar they already have there.
 
W5d4

•SSB Sq (225x18r, 3-6/s, 90s rest)
60/110/150/200x6
+ belt
225x6x3 @6/6/6
Ss/

•Pushup
Bw x25x3

•NG Lat pulldown
180x8x2
195x8
165x8 drop 150x2
Myo:
135x10
10s
x4
10s
x4

•Bad girls
110x15x2

•Cybex facepull
25x20x3

Gf wanted to go to the gym today so i came in and did my day 4 of the training week since it was a lighter day. Also got myself on the new schedule by lifting today vs tomorrow so it worked out well. Subbed in the lat pulls for pull ups again then just did some random crap til she was done.
 
The Titan 10” women’s Log is what Jessica’s dad got for his home gym, and it’s at least as good as our gym’s Rogue 10”.

A 10” Log is going to be a more appealing sell to the owner: it’s cheaper and lighter so more members can use it, and the fact it’s 10” instead of a man’s 12” means you have a bigger ROM for all your strict work.

I directly believe all the progress I’ve gained on my overhead this past year has come from all the strict pressing with our 10”.
 
Recovery & cardio day

stretching and mashing x15 min

Stairstepper 15m, hr 120-140

Contrast:
5 min hot tub
2 min cold tub
3 min hot tub
5 min cold tub
2 min hot tub

Feeling good. Go Rams.
 
Well, they blew it in typical STL fashion. Blues get to the cup then choke. I don’t know what I expected but it wasn’t that.
 
Hyde said:
Well, they blew it in typical STL fashion. Blues get to the cup then choke. I don’t know what I expected but it wasn’t that.
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Yea, that was a ROUGH game for Goff and the Rams offense. It was a real flop of a performance...cant help but to think the game wouldve been better (maybe higher scoring would be a better word...the game in terms of competitiveness/closeness wasnt bad really) if the Saints wouldve gotten in instead.
 
jswain34 said:
Yea, that was a ROUGH game for Goff and the Rams offense. It was a real flop of a performance...cant help but to think the game wouldve been better (maybe higher scoring would be a better word...the game in terms of competitiveness/closeness wasnt bad really) if the Saints wouldve gotten in instead.
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That is highly likely. Goff actually looked like he was truly folding under the pressure. I felt bad for him.
 
Week 6 day 1

•1-2 ct Pause Sq (duffalo)
55/105/145/195x6
240x6x3@6/6.5/7

•Duffalo Floor press (in place of comp bp, the xfit class was using all of the benches)
55/105/145/195x6
230x6x3@7/8/7

•1" deficit conv deads
135/185/225/275x5
330x6x3@6/6/6

1st doh, 2nd left under, 3rd right under.

Did 4x15 band facepulls with a mini band during squat warmups.

Almost didnt get up this morning, laid in bed contemplating my options for 15 mins then finally decided to get my ass up and go. Glad I did.
 
Oh I hate that when you aren’t fully awake and subconscious just makes excuses. As soon as I get out of bed I know I’m good but actually getting up, that first half-asleep step, can be brutal.
 
Hyde said:
Oh I hate that when you aren’t fully awake and subconscious just makes excuses. As soon as I get out of bed I know I’m good but actually getting up, that first half-asleep step, can be brutal.
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EXactly. When youve got your beautiful girlfriend cozied up to you under the warm covers at 5am the motivation to get up, go out into 30 degree weather, then go lift is pretty damn low. But eventually you gotta swing your legs out of bed and get your ass in gear.
 
jswain34 said:
EXactly. When youve got your beautiful girlfriend cozied up to you under the warm covers at 5am the motivation to get up, go out into 30 degree weather, then go lift is pretty damn low. But eventually you gotta swing your legs out of bed and get your ass in gear.
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Can always get a 5min workout on the mattress ..I mean, 30min workout
 
Week 6 day 2

Squats didnt go as planned today at all. Didnt make much progress at all the last 6 weeks even though things did begin to "feel better", there wasnt any carry over at all once the percentages started creeping up.

•Duffalo squat
55/105/145/195/235x6
+ belt
285x3
330x3
355x3@7
[email protected] - hit the left pin in the hole on the second rep. Shouldve racked it, rested, then taken this weight again but i decided to go up.
[email protected] - valgus knee collapse.
330x3 - 3ct pause last rep

Only had 10 mins of time left before i had to start getting ready to drive to my rotation site.

•Inc db bp
60x8 wu
80x8 @ 6
100x6x2

Ss/

•ng cybex cable row
195x8
210x8x2

Missed out on 2 sets of rows, 3x10 tri extensions, 3 sets of flys, and 3 sets of GHRs. May or may not make them up over the next 2 sessions.

On another note, ive talked to one of the xfit trainers about the log and he said its fine for me to keep it there and they will use it too if i let them. Also said they'd probably be willing to buy it off me next march if thats something I decided to do...although i do plan on investing in a home gym at some point during my first couple years of my career, so i may decide to just keep it depending on if it will fit in the uhaul or not.
 
You squat, pressed and pulled - you can sprinkle the fluff in but you got the crucial work in.

And you haven’t squat 400 without pain in a minute - you ARE making progress, for real! Nice job.
 
Yup. Only thing i wish i wouldve just gotten in quickly is GHRs, dont care about the other stuff really.

Love the positivity but i did squat [email protected] on 12/15 for my program tests. Ill keep at it though, a rep drop in numbers is too multifactorial to be discouraged in this stage.
 
tyga tyga said:
Can always get a 5min workout on the mattress ..I mean, 30min workout
Click to expand...

She aint ready for that at 5am haha. But i suppose if she smacked me that'd probably wake me enough to get out of bed so not a terrible idea to try.
 
jswain34 said:
Yup. Only thing i wish i wouldve just gotten in quickly is GHRs, dont care about the other stuff really.

Love the positivity but i did squat [email protected] on 12/15 for my program tests. Ill keep at it though, a rep drop in numbers is too multifactorial to be discouraged in this stage.
Click to expand...

Yes but you’re not weaker. Like you said one rep could be any number of things; you know that for over 2 months now you can squat over 400lbs on a Duffalo bar consistently. You can’t always gain, but it’s great knowing you didn’t backslide significantly at least.
 
Week 6 day 3

Gf and i have been battling a viral syndrome this past week. She got it Sunday i got it Monday. So we decided to take the day off from the gym to take it easy and try and get better quicker. Still feeling like 85% today but needed to get this in.

Rogue yk1 push
185x30 yds
275x30 yds x5

Ss/

Cgbp
45/95/135/165/195x6
215x6x3

•Sumo 2.25" block pulls
135/225/275/315/345x6
375x6x3 sets 2&3 belted

Ss/

•tri rope ext (box cybex) (3x10)
(Stack maxes at 85)
70x10
80x10
85x10

•Hammer curl
30x15x3

Ss/

•GHR
Vs light x10x3
 
Feel better champ. Been battling some kind of sinus/upper respiratory infection for some time and last night heard Jessica coughing
 
GD man. I mention having the flu once and everyone starts getting sick? I feel like this may be my fault. Am I that contagious?
 
jimbuick said:
GD man. I mention having the flu once and everyone starts getting sick? I feel like this may be my fault. Am I that contagious?
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I got something the weekend before comp that has held on. Body has been massively stressed between the orals, the cut, the bicep tear, PCT, the bitter cold, surgery/healing. I expect to be ****ed until further notice lol
 
All ive got is a tightness in my chest, sore throat, dry cough, ears aching, runny nose, sneezing. I thought itd be like a 3 day thing but it looks like its one of the 7-10 day viruses so the gf and I should be turning the corner soon. Ideally tomorrow and back at 100% Tuesday.

She got a shorter version about a week and a half ago but I was lucky enough to dodge that bug. Not as lucky this time around.
 
Woke up yesterday and had no sign of the sickness other than some clear rhinorrhea and sneezing. Today I feel nearly 100% so it should he gone for certain tomorrow.

Week 6 day 3

•SSB squat
60/110/150/200/240x5
270x3
300x3
330x3
[email protected]
300x6 -> x5 Hatfields.

Did a little impromptu mechanical drop set there.

•1 ct 1" spoto press
45/95/135/185x5
225x3
255x3
285x3
[email protected]

•Ng ring pull up
Bw (232) x8, 8, 7, 4
(First 2 sets done between 225, 255, 285 spoto sets).

•Ring inverted row
1x10 to cover for missed goal reps (pull ups supposed to be 4x8).

That concludes this program. Log should be here tomorrow. I havent fully committed to wanting to do the Strongman + PL program from CWS Thoughtful Pursuit of Strength book. Its different in that its an upper lower split and also only calls for squatting and pulling once a week on the same day. Im not used to and therefore not totally sure about either of those things. One possible option ive been considering is to remove the yoke carries and insert a second lower intensity squat/deadlift movement on the event day, which would be followed by 1 carry variation (Zercher, farmers, suitcases) and sandbag loading. I am considering rotating rev ssb fronts and sumos every other week in that slot. Remember, im going to keep those loads lower intensity (thinking 8/6/4+ 5/3/1 variation for loading scheme) as to try to keep myself from running myself into the ground from some of the new exercises (eg. log clean & press, events on event day).
 
Hopefully that all makes sense. Just typed it out real quick in the parking lot before work, so let me know if clarification is needed. Any input would be appreciated. I can write out the daily exercises later if thatd help too.
 
Something I found with events, especially loading, is you will probably be far less conditioned to do much volume on them than you’d expect.

Like if you’re training loading, you’re not generally going to load a sandbag for 4x10. You might do 2-3 sets of 3-8, 1 at RPE9, but loading burns a ton of energy. Same for cleaning a log or axle before pressing.

Event day should be viewed as back taxing as squat or dead, so you definitely need to organize your lifts/events so you only have 2 days evenly spaced loading the low back like they will. Chad Coy used to squat first thing before events, but he was a machine and still rarely did loading events at the end (he had decades of experience he could lean on though).
 
Here is the programming I plan on following for the sandbag loading. I still think I could do this and squat/dead beforehand as long as I was smart about it. The exception being the heavy day, which i may elect to do the sandbag before squat/dead so i can adjust accordingly on that movt then finish on a carry.

Sandbags:
W1 light stone over bar, max reps in 2 mins.
W2 up to heaviest possible triple over chin height bar
W3 x2x10 over chin height - 30s rest
W4 deload
W5 light stone, max reps in 90s (if i cant go up in sandbag weight i will just shoot for more reps in 2 mins and try to beat w1)
W6 heaviest possible double over chin height bar
W7 x3x10 over chin height - 30s rest
W8 - deload
W9 light stone over bar, max reps 1 min (same as week 5)
W10 up to heaviest single over chin height
W11 x4x10 over chin height - 30s rest

The actual carry (zercher, farmer, or suitcase) also alternates between heavy, time vs distance (eg. 10s run, working up until cant go 50 ft in 10s) and max distance in 1m.
 
FYI wk 3,7,11 will be god awful. That’s what I was talking about being so much tougher than you would think.

Also, whatever your chin height is, load to at least 52” those days. That is pretty standard for men now.
 
Hyde said:
FYI wk 3,7,11 will be god awful. That’s what I was talking about being so much tougher than you would think.

Also, whatever your chin height is, load to at least 52” those days. That is pretty standard for men now.
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It doesn't necessarily look enjoyable as it is now with only 30s rest lol. I imagine ill be breathing pretty darn heavy by the end of that.

So, in your opinion, do you think its overzealous to do 8/6/4 fronts or sumo pulls before the zercher or farmers and sandbags? I think its doable, and recoverable, but ive also never done any of this stuff.
 
jswain34 said:
It doesn't necessarily look enjoyable as it is now with only 30s rest lol. I imagine ill be breathing pretty darn heavy by the end of that.

So, in your opinion, do you think its overzealous to do 8/6/4 fronts or sumo pulls before the zercher or farmers and sandbags? I think its doable, and recoverable, but ive also never done any of this stuff.
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It’s probably a little overzealous based on your recovery and injury history. If intensity is low enough it would work obviously. But consider too that there’s not the biggest difference between frontsquating and loading. So don’t blow your load on the frontsquat or sumo pulls before the event work is all I’m saying.
 
Hit a deload session today and will do my normal recovery say this weekend if the gf and i make it to the gym (we have some plans to go on a little road trip so the gym might not happen). Then will pick up training next Tues with an upper session.

Deload

Did some band pull aparts, 1 m bilateral hang, 45s hang each arm, adductor drill, SL glute bridge beforehand.

•Log clean and press
75x3x2
95x3
125x3x3

Ss/

•Yoke push
275x30 yd x4

Ss/

•inv row
5 sets of 10

•McGill curl-ups
2x20, 10 each leg then switch to other.
 
Hyde said:
It’s probably a little overzealous based on your recovery and injury history. If intensity is low enough it would work obviously. But consider too that there’s not the biggest difference between frontsquating and loading. So don’t blow your load on the frontsquat or sumo pulls before the event work is all I’m saying.
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I appreciate the input, as usual. I think as long as i can manage to keep myself in check it should be fine given i am straight subbing it in for yoke carries. I cant really imagine fronts or lower intensity sumos beating me up of fatiguing me any more than running a yoke would. I generally recover well from sumo deads and itd almost be a sort of warmup for loading and carries by getting my hips woken up and going. I will also stick to blocks for another training cycle.

You are right in regards to the fronts vs loading so maybe ill just stick to the sumos in that slot and alternate the squat slot on day 2 between back squats and reverse ssb fronts. Im not used to having such few slots for lower variations so it's throwing me off a bit. Ive got no plans for a meet anytime soon so there's no real reason why I couldn't alternate them weekly.
 
Deload day 2

Did some lower stuff and horizontal rowing since its an upper push day with pullups on day 1 of the new training cycle which ill start Tuesday.

WU:
•dyn stretching
•pvc btn cuban press 2x15
•standing y raise w/ mini band 3x10 each arm
•db hollow hold 15lb x10

•rev Ssb 2ct pause front squat
60/110/150x5
170x3
190x3x3

•bw lunge (ssb)
60x10
110x10
150x10x3

Ss/

•GHR
Vs MM x10x3

&

•Db hollow press (core exercise)
15x10
30x10x2

•Wide grip Ng seated cable row
120x10x3 w/ 2 ct pause at chest

•facepull
40x15x2

•eagle machine curls
75x15x2
 
LISS/Recovery day

•various static stretching x15m
•Stair climber x20m, 60 floors.
•Contrast therapy
2x5-10m in hot tub @105 deg.
2x3-5m in cold tub @53 deg.
 
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