Slicin' and Dicin'

[Dustin07]

FWIW, Sebastian Oreb (the Australian Strength Coach, coaches Hafthor Bjornson and Rhyss Keane and very good powerlifter himself) is big on warming up on Legpress before squats. Light, high rep, maximal ROM and knee travel to get everything loosened up and warm in the lower body.

I found that when I played with that or the Hacksquat same way, you definitely feel much better by the time you get under the bar. I’ve been doing some Bulgarians prior to squatting at the end of my mobility/activation and that’s doing the trick as well with minimal investment. But just something for the legs with a deep ROM prior does help.

seems like I've stumbled onto a good cheat code, what do we consider light and high rep in this scenario?
when I'm getting the knees, hammies, and entire pelvic area warmed up (like abductors all the way up into the groin) I typically start with whats probably close to a half rep on every set of leg press and go progressively deeper typically finishing out with the press bottomed out and my knees in my chest. it typically takes me a couple reps for everything to loosen up and feel good. its one of the reasons I'll often get on the leg press feeling unmotivated at light weight and then finish at 450-500lbs because by then, things are warm and firing real nice.

 

[Dustin07]

not saying I 100% buy into this stuff. but this was where my brain was last night so I did some research today after my run in with the yote last night.

 

[Dustin07]

Bench
2 x 15 x 95
3 x 135
1 x 185, 215, 235, 255, 275, 285

Slingshot
1 x 305, 315

H/S incline
15 x 90, 140,
10 x 180

Oh cable tri ext
2 x 20
1 x 10

H/S dips
15 x +190, +240, +190

Pec deck ( power hugs)
12 x 175
10 x 205
20 x 115

 

[Hyde]

seems like I've stumbled onto a good cheat code, what do we consider light and high rep in this scenario?
when I'm getting the knees, hammies, and entire pelvic area warmed up (like abductors all the way up into the groin) I typically start with whats probably close to a half rep on every set of leg press and go progressively deeper typically finishing out with the press bottomed out and my knees in my chest. it typically takes me a couple reps for everything to loosen up and feel good. its one of the reasons I'll often get on the leg press feeling unmotivated at light weight and then finish at 450-500lbs because by then, things are warm and firing real nice.

Empty to a few plates, 2-4 sets. I don’t think he really counts or counts it; it’s a warmup.

Also, I meant to tell you after your heavy singles you should do a backdown set for more good volume on your squats. Same on your bench press, which is just what reminded me.

After that heavy squat, a quality set with 225 after, and maybe the same or 205 on bench, is a great way to get more specific work in. Something you can get 5-10 reps on for one tough set.

 

[Dustin07]

Also, I meant to tell you after your heavy singles you should do a backdown set for more good volume on your squats. Same on your bench press, which is just what reminded me.

After that heavy squat, a quality set with 225 after, and maybe the same or 205 on bench, is a great way to get more specific work in. Something you can get 5-10 reps on for one tough set.

Normally I do, I just lately have been hitting a happy top set and hanging it up to not overdo it but I could bring it back in. there is likely happy medium between the pyramiding I usually do with an extra 30+ reps vs a single dropset.

Today 285 moved very clean for instance. 99% sure I had 295 in me, but again no micro plates at the gym (so I might just toss some in my gym bag at this point) and rather than running the tach to redline and risk a fail, I opted to slingshot to get a little heavy stimulus in without over doing it. This again I would have liked to have taken to 320, but no microplates... so I opted to leave it at 3 wheels rather than risking a failed rep at 325.

I've been thinking a lot about my targeted lower work lately and it's positive impact on my squats and thinking more about how I can apply that to my bench work. I think the hammer strength press would be a similar warmup pre-bench to the leg press pre squat.

 

[Dustin07]

Round two; fight!

Warmup
10 min incline LISS

Ohp
2 x 10 x bar
5 x 95
1 x 115, 135, 155, 165, 175, 185

Push press
4 x 195

Death by push press -135lb
Add 1 rep EMOTM
11 rounds + 5 reps
So 60 reps total?

Notes
Had a sled push + push press WOD planned but a couple elderly dudes were working on their dance moves on the turf with those big bouncy balls? So I called an audible.

I used to always cap out at 11 rounds for 95lb thrusters, which are obviously harder, but this feels fair.

 

[GreenMachineX]

Round two; fight!

Warmup
10 min incline LISS

Ohp
2 x 10 x bar
5 x 95
1 x 115, 135, 155, 165, 175, 185

Push press
4 x 195

Death by push press -135lb
Add 1 rep EMOTM
11 rounds + 5 reps
So 60 reps total?

Notes
Had a sled push + push press WOD planned but a couple elderly dudes were working on their dance moves on the turf with those big bouncy balls? So I called an audible.

I used to always cap out at 11 rounds for 95lb thrusters, which are obviously harder, but this feels fair.


View attachment 257060

Guess I need to max out my OHP…

 

[Dustin07]

Guess I need to max out my OHP…

I'm thinking about buying some micro plates and carrying 5+lbs of extra metal in my bag 24/7 now that the last of the 2.5s appear to be completely gone at this gym. I would have liked to have given 190 a run last night but wasn't feeling confident on a 195 effort tbh

 

[Dustin07]

FWIW, Sebastian Oreb (the Australian Strength Coach, coaches Hafthor Bjornson and Rhyss Keane and very good powerlifter himself) is big on warming up on Legpress before squats. Light, high rep, maximal ROM and knee travel to get everything loosened up and warm in the lower body.

I found that when I played with that or the Hacksquat same way, you definitely feel much better by the time you get under the bar. I’ve been doing some Bulgarians prior to squatting at the end of my mobility/activation and that’s doing the trick as well with minimal investment. But just something for the legs with a deep ROM prior does help.

is there a deadlift equivalent in your mind? fell asleep thinking about it last night... lol

 

[GreenMachineX]

I'm thinking about buying some micro plates and carrying 5+lbs of extra metal in my bag 24/7 now that the last of the 2.5s appear to be completely gone at this gym. I would have liked to have given 190 a run last night but wasn't feeling confident on a 195 effort tbh

That’s an interesting idea. I’ve been stuck on some things and some 1 pound plates might be what I need.

 

[Dustin07]

That’s an interesting idea. I’ve been stuck on some things and some 1 pound plates might be what I need.

I can tell you when I pushed up to a 205 ohp i 100% did take my 1/2 lb and 1 lb PR's any time I could

 

[Hyde]

is there a deadlift equivalent in your mind? fell asleep thinking about it last night... lol

Do a high rep set of RDLs with the bar or some one-legs with a db or kb and call it a day. The point is just to be able to get into good positions and have blood in the muscles.

I also think benching the bar or light dbs or pushups is just fine for bench; you don’t need a machine for that.

 

[Dustin07]

RDLs
10 x bar, 95, 135, 185

Deficits
3 x 185, 225, 275, 315

Ez bar curls
3 x 10 x 80

SS with h/s front lat pull down
3 x 12

Lat pull downs
3 sets


Notes
Back day + light pull work. Weight 195 today which is actually about my lowest for a Thursday in a month having only been lower in a Thursday once in the past two months lol.

Ran today's work no belt. Usually I'd belt up around 275-315 but this felt fine.

 

[Dustin07]

PM sesh

Warmup
10 min incline LISS

WOD
10 rounds for time
40 x DU
5 x pull-ups
Time: 14:13

Finisher
10 min incline LISS


Note
Simple little sprint WOD with strict pull-up practice. This place is in no way appropriate for gymnastics type work so I'm not going to be kipping or running butterflies. If I did I'd probably up to 10 pullups on a WOD like this and my hands would bleed around round 6.

Needed a cardio sprint, DU might have a bit of high impact if I'm sloppy but it seemed like a lower impact sprint than barbell and KB work, or even burpees for that matter.

View this content on Instagram

View this content on Instagram

 

[akboom87]

RDLs
10 x bar, 95, 135, 185

Deficits
3 x 185, 225, 275, 315

Ez bar curls
3 x 10 x 80

SS with h/s front lat pull down
3 x 12

Lat pull downs
3 sets


Notes
Back day + light pull work. Weight 195 today which is actually about my lowest for a Thursday in a month having only been lower in a Thursday once in the past two months lol.

Ran today's work no belt. Usually I'd belt up around 275-315 but this felt fine.

Good looking session, what are you using for the deficit, bumper plates?

 

[gphagan1]

PM sesh

Warmup
10 min incline LISS

WOD
10 rounds for time
40 x DU
5 x pull-ups
Time: 14:13

Finisher
10 min incline LISS


Note
Simple little sprint WOD with strict pull-up practice. This place is in no way appropriate for gymnastics type work so I'm not going to be kipping or running butterflies. If I did I'd probably up to 10 pullups on a WOD like this and my hands would bleed around round 6.

Needed a cardio sprint, DU might have a bit of high impact if I'm sloppy but it seemed like a lower impact sprint than barbell and KB work, or even burpees for that matter.

View this content on Instagram

View this content on Instagram

View attachment 257083

Been getting in some good work, and I like your music selection.

 

[Segansational]

PM sesh

Warmup
10 min incline LISS

WOD
10 rounds for time
40 x DU
5 x pull-ups
Time: 14:13

Finisher
10 min incline LISS


Note
Simple little sprint WOD with strict pull-up practice. This place is in no way appropriate for gymnastics type work so I'm not going to be kipping or running butterflies. If I did I'd probably up to 10 pullups on a WOD like this and my hands would bleed around round 6.

Needed a cardio sprint, DU might have a bit of high impact if I'm sloppy but it seemed like a lower impact sprint than barbell and KB work, or even burpees for that matter.

View this content on Instagram

View this content on Instagram

View attachment 257083

What are DUs?

 

[gphagan1]

What are DUs?

I know you asked Dustin, but they are called Double-Unders….where the jump rope passes under your feet twice in one jump. You have to jump higher and obviously have faster rope speed than normal jump rope. So he did 10 rounds of 40 Double-Unders and 5 Pull-Ups in 14:13….which is impressive by the way @Dustin07. A WOD like that will burn a lot of calories in a short amount of time, definitely intense.

 

[Dustin07]

Good looking session, what are you using for the deficit, bumper plates?

Yeah the 45lb bumpers we have are 2" thick I think. (roughly). its not a perfect setup but it gets the job done...

What are DUs?

I know you asked Dustin, but they are called Double-Unders….where the jump rope passes under your feet twice in one jump. You have to jump higher and obviously have faster rope speed than normal jump rope. So he did 10 rounds of 40 Double-Unders and 5 Pull-Ups in 14:13….which is impressive by the way @Dustin07. A WOD like that will burn a lot of calories in a short amount of time, definitely intense.

yeah I used to be able to do about 200. I think my PR was something like 171 or something unbroken. when I brought this style of training back into my regiment a couple weeks ago I was whipping myself and struggling to link them together but it came back fast. last nights workout I did my DU's mostly unbroken in 40 rep sprints. a couple times I broke them into 20 and 20 or 30 and 10 because I was simply so winded. I realized quickly that I had written a pretty solid HIIT workout.

I'm liking the change up here, even if it's not necessarily a permenant change to my training, I feel like I'm redeveloping some very healthy athleticism, ROM, and explosiveness. The goal of course is to edge the scale down a few lbs, but the burpees and double unders have a particular athleticism that feels important to me.

 

[Dustin07]

I mean that was a 34 minute cardio session. I could have left alone at just 14 or 24 (although the steep incline LISS helps stretch my ankles and feet). but instead of boring myself on the treadmill, I gained some value from the double unders and pull-ups IMO, most likely burned more fat via EPOC, and I didn't have time to get bored cause I was so focused on survival, lol.

they say HIIT can increase testosterone. I have no test results to prove it, but when I force these types of situations I notice 3 big things > increased libido > decreased hunger short term > improved sleep.

 

[gphagan1]

I mean that was a 34 minute cardio session. I could have left alone at just 14 or 24 (although the steep incline LISS helps stretch my ankles and feet). but instead of boring myself on the treadmill, I gained some value from the double unders and pull-ups IMO, most likely burned more fat via EPOC, and I didn't have time to get bored cause I was so focused on survival, lol.

they say HIIT can increase testosterone. I have no test results to prove it, but when I force these types of situations I notice 3 big things > increased libido > decreased hunger short term > improved sleep.

I can definitely see where HIIT increases Testosterone, and I believe it increases endorphins as well. I feel great when I’ve been punching and kicking the heavy bag, and getting in 30 minutes of HIIT. So I agree high intensity cardio is not only great because of calories burned, but also how increasing athleticism helps the entire body physically, and the positive impact on hormones and endorphins.

 

[Dustin07]

I feel great when I’ve been punching and kicking the heavy bag, and getting in 30 minutes of HIIT

I have been upping my caffiene on my powerlifting days largely based upon some studies which will sound obvious, but the studies did show overall improvement in power and strength. for cardio/HIIT/WOD I have been running zero caffiene (or at least zero additional from a normal days intake of coffee and sugar free monsters lol) and I find that once I start a clock, the self accountability and competitive nature takes over! hardest part is getting started but then its a commitment to finish.

So I agree high intensity cardio is not only great because of calories burned, but also how increasing athleticism helps the entire body physically, and the positive impact on hormones and endorphins.

you know this just made me think. One thing I used to do if I felt like garbage (say lethargic, unmotivated, etc) was open up my lifting session with light snatch work. (being careful of word choice here ).

but with an empty barbell in snatch grip:
shrugs
then high pulls (barbell to delt height, then maybe chin height, then eye height)
muscle power snatch, hang power snatch
overhead squats
then finish with a couple legit full snatches. maybe add some 10lb plates, maybe work up to like say 95lbs.

but after just like...5-8 minutes maybe of a little snatch workout, you get those endorphins flowing from the full body lift without taxing yourself and I find myself in a much better mood and I've completely forgotten I was fatigued.

 

[Dustin07]

Hydes farmers carry comments had me contemplating my driveway length lol. Looks like I have 550m if I do a down and back haha.

to be honest it feels longer when I'm taking the garbage cans down the driveway

 

[SkRaw85]

I'm thinking about buying some micro plates and carrying 5+lbs of extra metal in my bag 24/7 now that the last of the 2.5s appear to be completely gone at this gym. I would have liked to have given 190 a run last night but wasn't feeling confident on a 195 effort tbh

Change plates for the win

 

[gphagan1]

I have been upping my caffiene on my powerlifting days largely based upon some studies which will sound obvious, but the studies did show overall improvement in power and strength. for cardio/HIIT/WOD I have been running zero caffiene (or at least zero additional from a normal days intake of coffee and sugar free monsters lol) and I find that once I start a clock, the self accountability and competitive nature takes over! hardest part is getting started but then its a commitment to finish.



you know this just made me think. One thing I used to do if I felt like garbage (say lethargic, unmotivated, etc) was open up my lifting session with light snatch work. (being careful of word choice here ).

but with an empty barbell in snatch grip:
shrugs
then high pulls (barbell to delt height, then maybe chin height, then eye height)
muscle power snatch, hang power snatch
overhead squats
then finish with a couple legit full snatches. maybe add some 10lb plates, maybe work up to like say 95lbs.

but after just like...5-8 minutes maybe of a little snatch workout, you get those endorphins flowing from the full body lift without taxing yourself and I find myself in a much better mood and I've completely forgotten I was fatigued.

Oh yeah my endorphins go up when I’m working out the snatch.
Couldn’t help it….but I agree, if I’m drained and lethargic, walk in the gym and I start to feel good, and then after some stretching and dumbbell or barbell warmups, according to what I’m working on, I just really start getting in the zone and feeling great….definitely an endorphin increase.

 

[Dustin07]

Fasted cardio
30 min incline LISS 6.5 to 13 grade

Notes
Not much to report on the weekend, had a short trip north with my wife for some sorta annual viking fest then spent most of Sunday doing meal prep, house cleaning etc so starting the week strong here.

 

[MrKleen73]

Your driveway is almost 3 football fields long? How big is the total property?

 

[Dustin07]

Your driveway is almost 3 football fields long? How big is the total property?

it was probably 100+ acres 100 years ago. then it was 12acres owned by my wifes grandparents, with unused land on each side of us owned by the parks, but is just overgrown woods/forest now. the 12 acres was split into 6 acres when the grandparents passed with 6acres left to my wife's mom (where we live) and 6 acres left to my wifes aunt (moms sister) next door, where they built a house and live now. so when you turn down our driveway the "family compound" as we call it is 12 acres, that is taxed, then probably another 20-30 surrounding us on the north and south. a road to the west, and down to the east goes to the beach which is a mixture of parks, family, and other homes.

the whole area is getting developed like crazy. new clear cuts every month, and it's pushing a lot of the wildlife into us, we've had that cougar, two yotes (one huge one), a few bucks, and an unending train of does on my front porch game cam in the past few months... I know we have a black bear and lots of raccoons too but I've never seen the bear in person, and the coons I haven't seen in a while...

 

[Dustin07]

long story short, our taxable lot is 6 acres but it feels like living on about a 40 acre plot with only one neighbor so the privacy is really nice after a long day or commute. but I admit my paranoia is also higher when strangers pull up down our driveway in the middle of the night where they clearly don't belong, lol.

 

[gphagan1]

 

[Dustin07]

PM sesh

Warmup
10 min incline LISS

WOD
10 rounds for time
40 x DU
5 x pull-ups
Time: 14:13

Finisher
10 min incline LISS

Decided to finish today's shorter fast (20:4) with this little wod from last week as a test. Added 1 pull-up per round to see mix it up.

Warmup
Incline LISS at 10 grade

WOD
10 rounds for time
40 x DU
6 x pull-ups
Time: 13:58
(Beat old time with 10 pullups added)

Finisher
10min incline LISS


Notes
Packed quarters today to make sure I can count to ten

Off to dinner with the wife now. She also made me a bunch of those beef liver meatballs yesterday as snacks to have around this week. No idea what the macros are but it's a delicious treat if you don't hate liver, I love them but she hates them lol.

 

[gphagan1]

Decided to finish today's shorter fast (20:4) with this little wod from last week as a test. Added 1 pull-up per round to see mix it up.

Warmup
Incline LISS at 10 grade

WOD
10 rounds for time
40 x DU
6 x pull-ups
Time: 13:58
(Beat old time with 10 pullups added)

Finisher
10min incline LISS


Notes
Packed quarters today to make sure I can count to ten

Off to dinner with the wife now. She also made me a bunch of those beef liver meatballs yesterday as snacks to have around this week. No idea what the macros are but it's a delicious treat if you don't hate liver, I love them but she hates them lol.




View attachment 257163View attachment 257164

Yeah you beat your time by a minute with added pull-ups. You must have had a good pace. Meatballs sounds good.

 

[Dustin07]

Yeah you beat your time by a minute with added pull-ups. You must have had a good pace. Meatballs sounds good.

I set a goal, I sorta knew that 1:30/round would be too slow so I was watching the clock to make sure I was staying ahead of a 14min pace as a goal but I had to sprint that last round.

I was just thinking about it and in 14min I a good HIIT effort, calf, ankle, and foot work, coordination work (DUs) and 60 pullups which is probably twice as many pullups as I'd do on a normal back day if I just did a 3x10

 

[Dustin07]

Leg press
15 x +90
10 x +180, 270, 360

Squats
5 x 135
1 x 185, 225, 265, 295
3 x 315

Paused
245 x 4, 5

Glute machine
10 x 100, 115, 160 (whole stack)

Seated calf press
20 x 235, 265, 295 (whole stack)
+ 20 x 160 dropset

Adductor
20 x 130
12 x 175, 220, 250 (whole stack)
+20 x 130 dropset as wide as I could go.

Leg ext
10 x 125, 165, 205

Cardio
15 min treadmill total
1 mile jog/run (10 min)

EMOTM - 10 minutes
Sled push down and back- 4 plates



Notes
Missed lunch session to take my boy for lunch. Teryaki since he doesn't have to stress over making weight tonight.

315 x 3 is basically a PR tie. I think my best is 315 x 5 so I'm in the hunt.

I chose 245lb pause for pause work cause that was my boys 2x4 today in lifting (then he worked up to 340 lol)

Off to my boys wrestling match.

This is the kind **** that pisses me off.

 

[Dustin07]

.

 

[Dustin07]

As you can see overall weight on the scale trending up on monthly averages but my belt was just about on the 3rd hole today (I kept it on 2nd hole to make sure I could escape lol). 3rd hole is usually my 190lbs and lower marker so I'm holding decent lean mass. Abs are starting to look good with the right lighting but not take pics and show off good lol.

Weight today was 195 which was 1lb lower than last Tuesday. Last Tuesday would have been dehydrated post fast and today would likely have been holding water after two days of pot roast (from 202 to 196 just pounding water yesterday lol)

So I think the lesson learned here is that with enough HIIT work I actually can out train a shitty diet. Stay tuned to find out.

 

[GreenMachineX]

Leg press
15 x +90
10 x +180, 270, 360

Squats
5 x 135
1 x 185, 225, 265, 295
3 x 315

Paused
245 x 4, 5

Glute machine
10 x 100, 115, 160 (whole stack)

Seated calf press
20 x 235, 265, 295 (whole stack)
+ 20 x 160 dropset

Adductor
20 x 130
12 x 175, 220, 250 (whole stack)
+20 x 130 dropset as wide as I could go.

Leg ext
10 x 125, 165, 205

Cardio
15 min treadmill total
1 mile jog/run (10 min)

EMOTM - 10 minutes
Sled push down and back- 4 plates



Notes
Missed lunch session to take my boy for lunch. Teryaki since he doesn't have to stress over making weight tonight.

315 x 3 is basically a PR tie. I think my best is 315 x 5 so I'm in the hunt.

I chose 245lb pause for pause work cause that was my boys 2x4 today in lifting (then he worked up to 340 lol)

Off to my boys wrestling match.

This is the kind **** that pisses me off.

Wait. What ticked you off?

 

[Dustin07]

Wait. What ticked you off?

People putting the plates back out of order and the purple 55lb plates in general.

 

[Dustin07]

I'm pumped, my boy pinned his opponent in round 2 tonight. For a kid that hasn't wrestled in 3-4 years he's coming out of the gate aggressive. I can't help but to think that while his conditioning is like 60/40 over the competition his years of strength training are 80/20 and he's just stronger. I'm a proud papa tonight

 

[gphagan1]

I'm pumped, my boy pinned his opponent in round 2 tonight. For a kid that hasn't wrestled in 3-4 years he's coming out of the gate aggressive. I can't help but to think that while his conditioning is like 60/40 over the competition his years of strength training are 80/20 and he's just stronger. I'm a proud papa tonight

That’s awesome man….definitely having more strength in wrestling is an advantage. And he’s just going to get better and better as his technique gets better. You combine strength with good technique and understanding leverage, that’s what leads to state championships.
Oh and nice workout Dad….even though you had to straighten out plates.

 

[Dustin07]

weight was down a bit at like 195 even which makes it about a 1/2 lb lower than this same day last week. The HIIT work has been addictive in some ways, although always hard to motivate for, but I've been sorta dedicating my extra HIIT work to my boy's wrestling. I text him and my lifting buddy my update when I do a "wod" and say "If my boy is killing himself for 2.5hrs on a Saturday morning, then I'm doing this".

Last night he told me he's thinking of dropping 5lbs to take Varsity in a lower weight class. I told him if he does, mom and I will help him with meal prep to get him there and I'll commit to the same thing to cut the 5lbs with him.

That’s awesome man….definitely having more strength in wrestling is an advantage. And he’s just going to get better and better as his technique gets better. You combine strength with good technique and understanding leverage, that’s what leads to state championships.
Oh and nice workout Dad….even though you had to straighten out plates.

its sorta funny cause ever since day 1 of wrestling all I heard was "I hate this, I'm definitely not doing it again next year. I only did it cause my buddy Jake did it and he quit after 1 week"
his mom is very "you committed, you're not allowed to quit". I went a different way and used my dad's approach. I said I understand, I can't make your adult decision for you. I don't support quitting but I can't decide on that for you. If you quit now, you'll regret it for the rest of your life, but if you can switch your mindset to really embrace the suck, to give it everything you have, to see training for 3hrs every night of the week (and Saturday mornings) as a way to make you the best athlete for 3 minutes on the mat, then you will develop an incredible super power that will serve you for the rest of your life and nothing you ever face again will be anywhere near as hard because of what you accomplish in this season.

Then last Saturday we hit the arcade to play video games for 2 hrs. He texted me that night and said "thanks, I think I really needed that." By last night his attitude had changed from "I have to go to Portland for this tournament" to "if I dont' beat this guy, I might not be able to go to Portland for this tourney".

He came out of the gate HARD AND FAST last night. completely different kid, Watching him in last nights meet was as good as watching post season baseball! Super proud of his work.

 

[Dustin07]

I also discussed balance with him and the need to work very hard for a few hours (wrestling, homework, etc) so that he could completely relax his brain and rest (video games, movie, friends) without the lagging "I'm not doing work I need to do" stress building. I think I got through to him, I'm seeing some really responisble actions out of the 16yr old and a mental shift in his perspective which I think is healthy.

 

[gphagan1]

weight was down a bit at like 195 even which makes it about a 1/2 lb lower than this same day last week. The HIIT work has been addictive in some ways, although always hard to motivate for, but I've been sorta dedicating my extra HIIT work to my boy's wrestling. I text him and my lifting buddy my update when I do a "wod" and say "If my boy is killing himself for 2.5hrs on a Saturday morning, then I'm doing this".

Last night he told me he's thinking of dropping 5lbs to take Varsity in a lower weight class. I told him if he does, mom and I will help him with meal prep to get him there and I'll commit to the same thing to cut the 5lbs with him.




its sorta funny cause ever since day 1 of wrestling all I heard was "I hate this, I'm definitely not doing it again next year. I only did it cause my buddy Jake did it and he quit after 1 week"
his mom is very "you committed, you're not allowed to quit". I went a different way and used my dad's approach. I said I understand, I can't make your adult decision for you. I don't support quitting but I can't decide on that for you. If you quit now, you'll regret it for the rest of your life, but if you can switch your mindset to really embrace the suck, to give it everything you have, to see training for 3hrs every night of the week (and Saturday mornings) as a way to make you the best athlete for 3 minutes on the mat, then you will develop an incredible super power that will serve you for the rest of your life and nothing you ever face again will be anywhere near as hard because of what you accomplish in this season.

Then last Saturday we hit the arcade to play video games for 2 hrs. He texted me that night and said "thanks, I think I really needed that." By last night his attitude had changed from "I have to go to Portland for this tournament" to "if I dont' beat this guy, I might not be able to go to Portland for this tourney".

He came out of the gate HARD AND FAST last night. completely different kid, Watching him in last nights meet was as good as watching post season baseball! Super proud of his work.

Good job….you gave him some really good advice, and left it to him to make the decision. Kind of funny, you and your wife kind of played good cop bad cop. She was like the drill sergeant telling him he can’t quit, and you gave him some good advice and gave him a choice. And I like it that you told him to embrace the suck, because going through it will make you stronger. That’s what they tell Navy SEALs during hell week…..
“Embrace the Suck”.

 

[Dustin07]

Good job….you gave him some really good advice, and left it to him to make the decision. Kind of funny, you and your wife kind of played good cop bad cop. She was like the drill sergeant telling him he can’t quit, and you gave him some good advice and gave him a choice. And I like it that you told him to embrace the suck, because going through it will make you stronger. That’s what they tell Navy SEALs during hell week…..
“Embrace the Suck”.

well in this case his mom is my ex but we typically see eye to eye on most parenting. the good cop /bad cop thing is really funny cause you're right we did do that this time it seems, whereas normally I make him do manual labor chores, work hard etc and she waaaaay over babies him and treats him like he's not an adult even though he's a 220lb wrestler who's been bucking hay since age 6 lol.

I have enjoyed telling him all the things nobody told him. and I tell him that too. its little stuff, like how when I wrestled we didn't have instagram, youtube, or facebook reels to watch awesome wrestling compilation videos. I wasn't good at all, but I did really well because I would NOT be beat. I beat my opponents in the third round most of the time by exhausting them, not with skill, lol. I did not have videos to study to learn more. and I told him my biggest mistake in wrestling was lack of aggression. I'd shoot TO the opponent, and I realized aftewards I should have been shooting THROUGH them. just little stuff like that, and I think he's hearing it and its helping. his aggression was awesome last night.

 

[SkRaw85]

Sick! Powerlifting will be a good offseason sport for sure, peas and carrots.

 

[Dustin07]

Sick! Powerlifting will be a good offseason sport for sure, peas and carrots.

he said 340 went pretty easy but he ran out of time to do sets there so I'm still sorta thinking he will end 2025 tying his old PR of 375 and then hit a 405 by end of school year is my guess. pretty sure he will do shot put in the spring which will have zero negative effects on lifting whatsoever, lol

 

[SkRaw85]

he said 340 went pretty easy but he ran out of time to do sets there so I'm still sorta thinking he will end 2025 tying his old PR of 375 and then hit a 405 by end of school year is my guess. pretty sure he will do shot put in the spring which will have zero negative effects on lifting whatsoever, lol

That’s a dam fine lift

 

[Hyde]

Love to hear the lesson in mindset you were able to teach him - learning the ability to work hard at something you don’t want to do to achieve some greater goal/objective. To develop the ability to endure & overcome! This is a winner’s quality.

You know, 380 is the next round number after 375, not 405. He doesn’t have to make PRs 30lbs at a time to PR!

 

[Dustin07]

You know, 380 is the next round number after 375, not 405. He doesn’t have to make PRs 30lbs at a time to PR!

I know that, you know that, and when he hits 375 I'll likely be telling him to take 380 or 385 we're just talking long term lol. Last time he put up 375 I wasn't there and he was like screw it, slapped 20 on and went for 395. he said he made it half way up before he bailed. I was like dude, why didn't you just take a smaller PR? cause teenager, thats why. but with 6 months of training and 375 honestly having been a pretty simple accomplishment for him I could see a potential for some linear progress still in his body and I think 405 by summer time is acheivable

biggest challenge he has right now is that he's down about 22lbs this school year between water polo and wrestling so that is a legit challenge for a good squatter, but the fact that he put up an easy 340 yesterday after sets of pause squats on the way up, then went into his wrestling match with a W in round 2, tells me he hasn't reached the redline on his tach yet

 

[Dustin07]

H/S incline press
20 x +25s
10 x +45s, +70s, +90s

Incline bench
5 x 135
2 x 155
1 x 175
185 x 3, 4, 5
10 x 155

Flat DB
10 x 80s, 90s
20 x 70

Low incline flies
14 x 32.5s
10 x 40s
20 x 30s

(Noticed a popping at very top of bicep on right arm on first set. Not pain, but popping. Adjusted form on second set sp elbows drop lower towards hips and zero popping + better pec engagement)

Pec deck
10 x 190
15 x 130

Flat barbell bench
(1 burnout set)
20 x 135



Notes
Hit two pumps of the xpg carnitine in the locker room. I need shift that to post shower so it has time to settle down, two pumps preWO is a little strong for me.

Incline is a notoriously poor lift for me, and I have no spotter this week so took it a little cautiously and told myself my goal was Maximus Pectorious Meridus so let myself make a massive incline focus and took a break from flat bar bench today.

This week has really worked out well to leave the rest of my training open for pulls, back and a dedicated arm day feasibly.