I think is unintentional deload is doing my body wonders. For the first time in a very, very long time I woke up without feeling like I needed caffeine immediately in order to survive. Also got over 6 hours of sleep! The only way these things are happening is if Hell froze over, so I guess it makes sense that it’s -3° this morning…
12/8 lunch break upper catch up session
Got the warm up and the work below done in about 25 minutes.
Hang clean and press SS/weighted chin ups
185 for 7 sets of 3, 1 set of 6/8 sets of 6 with +45
Max dips in 2 minutes
85
2 minute “walking” chin up
Slow eccentric and concentric, pretending to walk up and down the range of motion at a slow pace.
I hate to be that guy, but I think I was over trained.
I have taken the last few days really easy. Little conditioning, playing with my new furry friend, exploring my new place and the surrounding nature, etc.
I bought the ironmind sandbag a while ago. Not sure what it weighs, but it’s full enough to have started to split around the seams. Might have exceeded capacity.
Anyway, I usually struggle to even pick it up, and can’t really walk anywhere unless I pick it up off an elevated surface. Yesterday I picked it up from the floor and walked it 15 or so yards without too much effort maybe a 6-7/10. Excited to push training today and see how weights I actually know the load of move.
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With the amount of sleep you’ve been getting it wouldn’t surprise me. Glad you’re feeling stronger.
I like starting my training weeks with pressing. Old habits die hard, I guess.
12/12 pressing, quick day done during my lunch. Been trying to get more sleep, which usually means not getting up at 3:30 to train.
Clean and press, clean each rep
135x3
155x3
185x3
205x3x3 pretty sure this is the first time I’d done anything over 200 lbs overhead for more than a single.
165 for 3 sets of 6
Dips
Bwx1
+45×6
+90×6
+135×6
+180×5 and so close to six dangit
+45×25
12/13 pulls
Trap bar deadlift, low handles, beltless
Set of 8 swings with an 80 lb dumbbell between each set, and 3 sets prior to warm up
170x3
260x3
350x3
440 for 6 sets of 3, slow eccentric, paused on ground
Add straps
490x17 no mas, that was a rough set. Didn’t unstrap, but had to take a couple of 5-15 second breathers during the set.
12/14 pressing assistance
Was a bit more fatigued than I thought from the pressing Monday. Still a good training session though.
Another quick lunch workout, a bit under 40 minutes including warming up. I think this time constraint is benefitting me, as I’m not doing as much fluff volume.
Every set of barbell and dumbbell pressing was followed by 10 rows on the Smith machine with a plate and a quarter each side
Close grip bench
Barx20
135x20
185x3
225x3
275x3
315x2 slid on bench at least a good 4 inches, bad back cramp, missed 3rd.
295x3
295x3
Add slingshot knockoff
295 for 5 sets of 5
265x14
DB Incline
50’sx20
70’sx10
80’sx10
35’sx50
Waiter walks
40x40 yards
60x40 yards
75x40 yardsx2
75x120 yards
12/15
Squatting has been bugging my hip. Im seriously considering replacing all squatting with trap bar deadlifting until after my strongman competition. It would probably have more carryover anyway.
Trap bar deadlift, beltless, low handle, barefoot
170x5
260x3
350x3
440x1
530x1
620x1 probably a PR with no belt and straps. Moved surprisingly well. Maybe RPE 8 at most
Add straps
440x15,15,15,5
Farmer carry practice, trap bar as implement
310 for a few runs of 40 yards
Could literally run with this weight. Like both feet leaving the ground, probably the pace of a 11-12 minute mile (not like I could go that far). Felt really solid.
Leg press
2 pps for 3 2 minute sets
One death set for calves on the leg press
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How the fuck do you recover from what you are doing?!
I am serious, I have huge problems with my recovery and DOMS. I don’t know why but I seem to get massive DOMS no matter what I do.
Impressive progress man!
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I seriously have minimum if any soreness, at least the kind that would stop me from training. I am getting literally twice as much sleep, more than double the calories, and am doing half the volume on a daily basis. I was eating 1500-1800 calories daily and sleeping 3-4 hours a night and still surviving. Since im finally treating myself better now I feel wonderful
12/17 pulls
Hang clean
135x5
155x5
185x5
225 for 5 singles
135x10
Trap bar carries
170x40 yards
260x40 yards
350x40 yards
440x40 yards
530x40 yardsx3
Pinwheel curls
One RP set of 50 with 30’s
I see someone is getting ready for the trap bar deadlift off…
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I have this silly number of 30 in my head. I’m not sure if it’s in my realm of possibility, but I’m training for that in mind. Worst case it’ll be decent carry over for strongman.
On Wednesday, I’m going to attempt a high handled trap bar 1RM. May Glory or Death follow.
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12/19 press
Tried to do towel pullups in between sets, but after 3 or 4 sets I could no longer manage even one. Weak hands are weak.
Hang clean and push press, clean each rep
Each set followed by 20 cable rows with a towel as a grip/implement
95x2
135x2
155x2
175x2
185x2
195x2
205x2
215x1
225x1
245xclean, miss press
165x10
135x15
Smith machine overhead press, weight listed is plates only. Each set followed by 20 cable curls with a towel as a grip/implement
90x15,12,12,10,8
Woke up anxious about attempting a PR today. At 1 a.m… That means it’s going to be good, right?
Struggling to go back to sleep. Lol my body is more worried about this than finals last week.
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Sadly realized that the plates at my current gym are significantly thicker than the old fashioned metal disk York-style plates. Oh well. Definitely will consider bringing in some tape or other securing devices to shoot for 800.
710 lb high handle trap bar deadlift, PR
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12/21 pulls
Trap bar deadlift, low handles, 35 lb plates to serve as a bit of a deficit, no belt
80x5
150x5
230x5
300x5
370x5
440x5
Switched to high handles, 45 lb plates.
170x3
260x3
350x3
440x1
Added belt and straps
530x1
620x1
710x1,1 PR
530x10,10,5
Sandbag carries, zercher hold
150 lbsx2:00, 2:00, 1:30, 1:00. Biceps were by far the most uncomfortable part.
No formal training from the 22nd thru the 27th. Playing around with this climbing rope I rigged up though. It’s a really slick nylon rope, not made to climb. Makes the grip portion quite difficult.
Isn’t it great how the rope fits the christmas theme?
Also wow, I am pretty tight/sore. Sat for 12+ hours yesterday with traveling. I am used to being on my feet all day. Yesterday wasn’t bad, but getting out of bed this morning is rough.
I think that my active job actually improves my recovery rather than hampering it. Anyone else have a similar or a conflicting experience?