Slicin' and Dicin'

[dapack]

225 push press.is really good. Need to work on my ohps and check you and gphagan1

 

[Dustin07]

Bench

5 x 115, 145
3 x 170

5 x 215
3 x 245
4 x 270

Joker (slingshot)
1 x 300, 310, 320
4 x 285

Raw
9 x 225

BBB
5 x 10 x 145

DB flies
10 x 30, 40, 50

Lat pulldowns
2 x 10 x 190




Notes
Gym was a ghost town today! Basically last day before it closes so we through down to the best of our ability.

My boy PRd his slingshot max today at 290lbs which put a big grin on his face too.

I would have liked a better 270 AMRAP and maybe 325 for slingshot but I've been cramming in training lately since I fly Weds so getting it in is better than nothing.

Threw in some lats to help my boy find them. His are huge lol

 

[gphagan1]

Hey 270x4 is still good though, and so is the 320 slingshot.

 

[Segansational]

New gym looks good! As we've discussed before, fresh equipment sometimes is enough to give you that new boost in training enthusiasm and targeting slightly different muscles.

 

[Dustin07]

we've been getting a decent harvest already from the garden, I have about 40 more chickens to butcher between mid Aug and the end of Sept but last nights bounty was steak from the family farm, potatoes my wife just dug up last night from our garden, as well as the greens from our garden.

I'm slowly getting a plan in place to start my fencing project for the winter. Its only an acre but I figure thats on average 4 sides (square-ish shape) at 200-210ft long. So I'm going to do one side at a time, probably 20-22 fence posts at 10ft gaps + a gate. The only reason its a bit complicated is because I'll be building it taller for deer fencing.... which means a traditional tractor/PTO driven post pounder won't reach. its gonna be all auger dug lol.

 

[Dustin07]

man my abs are sore again, I've been getting more ab doms from bench day than from squats or pulls, lol.

 

[gphagan1]

we've been getting a decent harvest already from the garden, I have about 40 more chickens to butcher between mid Aug and the end of Sept but last nights bounty was steak from the family farm, potatoes my wife just dug up last night from our garden, as well as the greens from our garden.

I'm slowly getting a plan in place to start my fencing project for the winter. Its only an acre but I figure thats on average 4 sides (square-ish shape) at 200-210ft long. So I'm going to do one side at a time, probably 20-22 fence posts at 10ft gaps + a gate. The only reason its a bit complicated is because I'll be building it taller for deer fencing.... which means a traditional tractor/PTO driven post pounder won't reach. its gonna be all auger dug lol.

View attachment 261916

Man you just can’t beat fresh steak, potatoes, and greens.

 

[Dustin07]

Man you just can’t beat fresh steak, potatoes, and greens.

its a really fun feeling to look down at my plate and know that I put every thing there! the beef of course is raised at mom and dads but that's the annual hay work my boy and I put in. Come late august I'll have plates looking like this with chicken on them raised at our place

 

[Hyde]

Putting in great work; that was a good send off for the old gym!

 

[Dustin07]

Rushed...

Squats
5 x 120, 150
3 x 180

5 x 225
3 x 255
6 x 285

BBB
3 x 10 x 150


Notes
Oh man tough start to this one
Held up at work, missed lunch, stuck on phone with T-Mobile, get to alternative gym since mine closed permanently today at 2pm. Realize I've lost my belt again, borrow their Velcro bolt, my headphones which have been charging all day die on set 2.

So anyways, rolled in and raw dogged it, no preWO or anything since I didn't think I'd get a chance to lift anyways.

This gym isn't gonna work, bout as ghetto as I've seen. First ya got the black kid (20ish) on the basketball court screaming non stop so you can hear him across the gym. Just aaaahhhhhhh at the people he's balling with.

Couple old ladies sitting on machines with books. Not treadmills, but literally lat pulldowns.

Head into sauna and it's absolutely disgusting. Muddy, soaked floor. Check out the hot tub, it's brown water.

Take a quick shower, every shower curtain has a huge slash ripped into it at dick height revealing every man in there from the knees to the belly button.


W....t.....f....


All the sudden home gym is starting to look ok.

 

[Dustin07]

Well got home, I have my old harbinger belt in the closet but not my inzer. I have a feeling I left it at another gym. I'll find out for sure tomorrow....if not maybe I'll be in the market for a new lever belt. But man, these things last three lifetimes if you take care of them and DONT lose them lol

 

[GreenMachineX]

Rushed...

Squats
5 x 120, 150
3 x 180

5 x 225
3 x 255
6 x 285

BBB
3 x 10 x 150


Notes
Oh man tough start to this one
Held up at work, missed lunch, stuck on phone with T-Mobile, get to alternative gym since mine closed permanently today at 2pm. Realize I've lost my belt again, borrow their Velcro bolt, my headphones which have been charging all day die on set 2.

So anyways, rolled in and raw dogged it, no preWO or anything since I didn't think I'd get a chance to lift anyways.

This gym isn't gonna work, bout as ghetto as I've seen. First ya got the black kid (20ish) on the basketball court screaming non stop so you can hear him across the gym. Just aaaahhhhhhh at the people he's balling with.

Couple old ladies sitting on machines with books. Not treadmills, but literally lat pulldowns.

Head into sauna and it's absolutely disgusting. Muddy, soaked floor. Check out the hot tub, it's brown water.

Take a quick shower, every shower curtain has a huge slash ripped into it at dick height revealing every man in there from the knees to the belly button.


W....t.....f....


All the sudden home gym is starting to look ok. View attachment 261923

That sounds AWFUL lol

 

[Hyde]

Well you did a good job getting the squats done despite the situations you faced.

This goes back to the importance of knowing where you’re sailing; even if you have to tack upwind at least you know you’re moving in the right direction despite less than ideal circumstances. You needed to squat and you got the important work in to keep the training cycle moving on point.

 

[gphagan1]

Yeah good job getting it in despite the setbacks.

 

[gphagan1]

Your description was vivid and nasty sounding.

 

[Dustin07]

Well you did a good job getting the squats done despite the situations you faced.

This goes back to the importance of knowing where you’re sailing; even if you have to tack upwind at least you know you’re moving in the right direction despite less than ideal circumstances. You needed to squat and you got the important work in to keep the training cycle moving on point.

amen brother. I'm not going to likely hit a legit full effort top weight amrap without my good belt but I figured squeezing in some legit work is better than none, and tbh, even 285 x 6 relative to my historical numbers isn't horrible!

That sounds AWFUL lol

Yeah good job getting it in despite the setbacks.

yeah that gym might not be for me. the last couple weeks at the old gym I had asked my lifting buddies what their plans were "see you at 72nd?" nope, every single one of them had a different gym they were scattering too. After experiencing the gloryhole peepshow showers I understand why.

 

[MrKleen73]

Sounds like you LOVE the new gym... NOT! There a little 80's lingo to make you smile. Good luck finding a spot you really like!

 

[Dustin07]

Sounds like you LOVE the new gym... NOT! There a little 80's lingo to make you smile. Good luck finding a spot you really like!

You know, I spend like $22/month on it now (LOL). I had a great grandfathered "any gym" membership at around $45 or $50/month and recently discovered insurance will pay for half, so I went through all that rigamarole because I figured saving $20-12 = $240/year and thats something.

but as I walked out the gym I was thinking, "well... its $20. what do I expect for $20"

My wife is always onboard with a homegym but I'd have to figure that out since we don't have a garage. Long before my time, it was converted into the master suite. Doesn't mean I couldn't build something though.

There is still this other location in Federal Way thats sorta between work and home. Its out of the way for weekend sessions but really its about perfect for on the way home sessions. so I still have a decent gym for my $20/month cost.

Most decent PL/Oly type gyms out here are around $150-200/month now. I'm more apt to pay higher costs for my wife to have a class setting than myself since I can accomplish a lot with a barbell.

I did just find this place for only like $45/month, but its pretty far out of the way, like another 20 minutes south, worse in traffic. looks cool, but probably not practical https://www.tacomabarbellclub.com/

this one has potential, I used to do drop ins here when I was competing and it was an xfit gym, but again a little pricier and parking would be horrible in actual downtown

About — Tacoma Strength

www.tacomastrength.com

 

[Dustin07]

Hang power cleans
10 x 95

SS RDL
10 x 95

Powercleans
10 x 95

Deads
5 x 160, 200
3 x 240

5 x 300
3 x 340
6 x 380

BBB - 2" deficit
5 x 10 x 200



Notes
Faith in humanity restored! Second time I've done this but my belt was at the front desk waiting for me at the "other" alt gym with the full new PL room. It's quickly going to the top of my list now lol.

93F today, sweating my balls off even in an air conditioned gym.

This was another "if I was competing" I had a couple RIR but I felt this was pretty hard and hitting my 6 wraps up the cycle nicely.

Alright gotta go pack...

 

[Dustin07]

Top numbers are current estimated 1RM from the app calculator.

Bottom numbers are theoretically targets at end of programming but I have no idea what that means in terms of how many cycles.

I'd say the deads and squats might be pretty close if I trained for a peak. Bench I think is around 305 right now and OHP is always a crapshoot. Could be 190 or 200. Idk

 

[Dustin07]

I just realized it calls for a 417 bench by the end of the programming so I'm guessing it has me going at least another month or two

 

[gphagan1]

Nice finish to your deadlifts that 380 x 6. I would say the app is probably pretty close on your current numbers, but I’m like you on the end of programming numbers as far as how long.
But yeah another 100 lbs jump on bench, so you think 2 months….nah maybe 3.

 

[Hyde]

When it said it expects you to eventually add 35% to your bench and 25% to OHP, that was the moment I lost it

But the e1RM seem entirely reasonable, if on the optimistic side.

Great session of pulling btw!

 

[gphagan1]

When it said it expects you to eventually add 35% to your bench and 25% to OHP, that was the moment I lost it

But the e1RM seem entirely reasonable, if on the optimistic side.

Great session of pulling btw!

I know that was my thoughts…. I thought the 314 on bench and 198 on OHP seemed reasonable, as well as the 480 deadlift and 382 squat, but a 417 bench and 246 OHP by the end of programming. I was like good Lord how long does this app think Dustin will run the program. It was funny when he said at least a month or two. But it’s also odd that it has unrealistic expectations on bench and OHP at 35% and 25% increases, but more reasonable expectations on deadlift and squats of 14 % and 8 % which according to how long you run the program is still pretty aggressive.
Don’t get me wrong, I do like the way the app lays out the program, but they really need to work on its projection. And Dustin we definitely know that’s just a tool you use and you don’t see it as the Gospel.
I’m as old school as it gets. I still have my workout notebook I carry around with me. The funny thing is, about half the people at our gym uses note pads too, which the owner says he thinks a lot of them were influenced by me doing it that way. Now to be fair, I actually put my cell phone in my locker during workouts, and thankfully our gym plays rock music that I like, so yeah I like all the new tools but I’m still an old school dude.

 

[Hyde]

I know that was my thoughts…. I thought the 314 on bench and 198 on OHP seemed reasonable, as well as the 480 deadlift and 382 squat, but a 417 bench and 246 OHP by the end of programming. I was like good Lord how long does this app think Dustin will run the program. It was funny when he said at least a month or two. But it’s also odd that it has unrealistic expectations on bench and OHP at 35% and 25% increases, but more reasonable expectations on deadlift and squats of 14 % and 8 % which according to how long you run the program is still pretty aggressive.
Don’t get me wrong, I do like the way the app lays out the program, but they really need to work on its projection. And Dustin we definitely know that’s just a tool you use and you don’t see it as the Gospel.
I’m as old school as it gets. I still have my workout notebook I carry around with me. The funny thing is, about half the people at our gym uses note pads too, which the owner says he thinks a lot of them were influenced by me doing it that way. Now to be fair, I actually put my cell phone in my locker during workouts, and thankfully our gym plays rock music that I like, so yeah I like all the new tools but I’m still an old school dude.

View attachment 261961

My phone stays in my bag when I train. I will pull it out 2/3 of the way through probably to make sure no missed emergency calls from the wife, or to double check numbers for the day (but I memorize most of those when I get there before starting).

 

[Dustin07]

I am one of those that keeps my phone on me. I sweat too much to want to deal with pen and paper, I actually open the Tapatalk app while I'm lifting to enter in my sets as I go. Or some days I'll enter in my plan before I start lifting then go through it as a checklist with occasionally adding weight, reps, sets or AMRAP data etc. I really hate being caught with my phone in my hand at the gym, feels wrong, so it's a quick grab between sets to log it then toss it back in the gym bag. I've also taken to what Hyde mentioned a while back about no sitting between sets. So even if I'm benching or something I stand up, maybe stretch or whatever, I work on breathing techniques etc while standing between sets. I tend to go blind to everything around me except the occasional pair of yoga pants holding on for dear life.


I'm sitting in Atlanta airport right now so I opened up the 531 app to learn more. It looks like it's basing everything off 12 cycles currently, so one year of work.

My all time PRs are

Deads 485 (500+ from rack)
Squats 365
Bench 305
OHP 200 or 205 (can't remember)

So I think current projects across the board are likely pretty close. A 385 squat I'm not ready for, nor a 314 bench. I might have them, but I know my body well enough to know that on those lifts I need to practice heavy weight.

On the deads and OHP, those don't really scare me, if I have it that day then 480/198 are very reasonable.


First time in Atlanta btw. Everyone is large, there are 200 smells I can't understand, some good and some bad (like when someone sprays really good air freshener in the bathroom after dropping a deuce) and it's both chilly and muggy at the same time. I'm not sure I understand the science on that.

 

[Dustin07]

...

 

[gphagan1]

I am one of those that keeps my phone on me. I sweat too much to want to deal with pen and paper, I actually open the Tapatalk app while I'm lifting to enter in my sets as I go. Or some days I'll enter in my plan before I start lifting then go through it as a checklist with occasionally adding weight, reps, sets or AMRAP data etc. I really hate being caught with my phone in my hand at the gym, feels wrong, so it's a quick grab between sets to log it then toss it back in the gym bag. I've also taken to what Hyde mentioned a while back about no sitting between sets. So even if I'm benching or something I stand up, maybe stretch or whatever, I work on breathing techniques etc while standing between sets. I tend to go blind to everything around me except the occasional pair of yoga pants holding on for dear life.


I'm sitting in Atlanta airport right now so I opened up the 531 app to learn more. It looks like it's basing everything off 12 cycles currently, so one year of work.

My all time PRs are

Deads 485 (500+ from rack)
Squats 365
Bench 305
OHP 200 or 205 (can't remember)

So I think current projects across the board are likely pretty close. A 385 squat I'm not ready for, nor a 314 bench. I might have them, but I know my body well enough to know that on those lifts I need to practice heavy weight.

On the deads and OHP, those don't really scare me, if I have it that day then 480/198 are very reasonable.


First time in Atlanta btw. Everyone is large, there are 200 smells I can't understand, some good and some bad (like when someone sprays really good air freshener in the bathroom after dropping a deuce) and it's both chilly and muggy at the same time. I'm not sure I understand the science on that.

Yeah there’s an old joke all flights pass through Atlanta….Hartsfield is the busiest airport in the world, so there is no telling what you’re smelling.