I’ve noticed when I have a week off the gym completely I seem to feel more little odd aches and pains. I think an easier week as a deload serves me better which is probably similar to your job stress wise.
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12/29 press
I think 7 days is the longest stretch without weight training of some sort since age 12 or so. Good to be back
Clean and press, clean each rep
Each set followed by 8 band dislocates, 20 band pull aparts, and 2 50 yard waiter walkswith a 50 lb dumbbell, one with each hand
Barx10
Barx10
Barx10
95x2
115x2
135x2
155x2
175x2
185x2
195x2
205x2
165x8
125x12
100 RP reps curling a 35 lb plate
Took today off. Work today had a big silent auction on tools and such. Got a lot of new goodies I was excited to go home and play with. Might be working on manufacturing some implements in the future.
If you get your hands on an axle, use it for high rep hang cleans and presses. Definitely loved doing that a while back. Also, sick trap bar deadlifts, very strong.
Lol, that sounds like hell on the forearms. I bet I have what I need to put one together. I’m looking to make a log as well.
12/31 full body, catch up, and new year challenge
High Bar squat, beltless, heeled shoe
I am not wanting to push squats too hard, but I want to maintain the mobility. The rep scheme today was done in one breath; as soon as I breathed during a set I stopped progressing in weight.
Barx5
Barx5
135x5
185x5
225x5
275x5
315x5
365x2 stop
Close grip bench
135x10
185x8
225x5
Add slingshot
275x10,10, 8 shoulders and tris were still a bit fatigued fromantic Thursday
Hang power cleans
135x2
155x2
185x1
205x1
225xmiss
225x1
245x1 think that’s a hang clean PR. But it’s been years since I even attempted a full clean, so to be honest this variation is probably stronger.
Something dumb to ring in the new year
Hang clean
185x100, took about 40 minutes
Goal was bodyweight for 100, mission accomplished. Gonna feel it tomorrow
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Today marks the start of the 2017 T-ransformation thingy. Throwing up my before pics here as well for documenting’s sake. Bodyweight is somewhere between 185-195, will clarify that soon.
Strategy will be a bit different from most, I believe. I will continue to eat everything and train’t high frequency and high volume till the end of January. I have a strongman competition in March, and I’ll probably use this comp plus the idea of being more competitive in a lower weight class to strip a bit of weight.
Diet and training plan, February till June
First 2 weeks: I’ll drop the gallon of whole milk a day down to a half gallon. 2 LISS cardio sessions a week. Slightly higher focus on carries in my training
Weeks 3-4: Half gallon of whole milk daily down to 32 oz. or less. More carries in training, 2 LISS sessions weekly
Weeks 5-6: Non-trace carbs reduced to pre-workout and before bed alone. 350 grams or less. I know you’re jealous that it’s a dieting amount. 2 LISS sessions weekly
Weeks 7-8: Same carb pattern, down to 300 g carbs. 3 LISS sessions
Weeks 9-10: Same carb pattern, down to 250 g carbs. 3 LISS sessions
Weeks 11-12: carbs pre bed removed (unless it ruins my sleep, then they’ll be kept to a minimum). 200 g carbs. 4 LISS sessions
Weeks 13-14: Same carb pattern, 200 g carbs. Daily LISS
Week 15: Same carb pattern, 100 g carbs. Daily LISS
Week 16: play by ear. Last time I was extremely lean it was because of 5+ hours of training and practice a day in high school. Since my schedule doesn’t really allow for that amount of training, I’ll have to see how my body reacts from the reduced diet. Daily LISS
Week 17: Win the T-ransformation contest thingy
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1/2/17 deadlift
Conventional deadlift, beltless, heeled shoe. All I had. Felt like I needed to pull
Barx10
Barx20
135x2
225x2
315x2
405x2
495x2
550x1 pretty sure beltless PR
Borrowed crappy belt
600xmiss below knees
600xmiss above knees
600xmissue below knees
Bitter
Returned belt
405 for 12 doubles, alternating between conventional and sumo
Bent over rows, minimal body English
225x8,8,8,8,6
1/3 upper body accessories/a little beat from pulling
Worked up to 405 sumo but the super glued callous on my left hand tore. Wah wah, stopped there.
50 band pull aparts between each set
Dips
Bwx1 stretch
Bwx1 stretch
+45x10
+90x8
+135x12 PR
+90x10,8
Pull ups SS w/ triceps extensions. Alternating between wide neutral and close neutral grip
Bwx8/20
+45x8/20 for 6 sets
50 ab wheel rollouts
So you gave up never to pursue Six-Hundo again. Just don’t genetically have it…
Yup. It’s impossible for someone average like me. Except I’m going to pull it before the end of January.
I work with my hands, so shredding them lifting can’t happen too often. On a more positive note, I used a heat gun to cure this layer of gorilla glue, and it’s holding much better.
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1/5 lower and cleans
Back Squat, beltless, heels
Barx5
Barx5
135x3
185x1
225x1
275x1 felt unpleasant on hip
Switched to front squats, felt much better on hip
135x3
185x3
225x3
275x3
315x3
245x3x3
Jump squats
225x3x3
Hang cleans
135x3
185x3
205x3,3,1
Goddamn brady, you’re one strong sumbitch. All those trap bar deads are crazy. How tall are you man?
Pinch over 6 ft. I blame that for squatting being uncomfortable, but really I’ve just been lazy with movement assessments and necessary mobility.
1/7 putting on my big boy pants day
Deadlift, sumo
135x5
225x5
315x2
405x2
495x1 sumo feels weird now
Switch to conventional
495x1 ez
605x2 massive PR
Beltless conventional deadlift SS/weighted pullupsSS/dumbbell incline press
315x10,+25x10,50’sx20 for 5 rounds
Pullups
+45x100, mostly sets of 5, 30-90 seconds rest between sets
DB rows
Left arm 100x100
Right arm 100x63,20,17
I need to have a time limit. Otherwise I overdo things a bit.
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This is ridiculous. Did you get video?
Congrats on the 605 club.
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No sir, I didn’t think the set would go that well due to all the pull ups beforehand. I’ll shoot for 120×100 sometime soon, and I’ll record that.
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Awesome man! How great did that feel?
Decent. But now I really want to pull 700.
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Had to be quick, running short on time with work today.
1/9 pressing assistance
Dips
Bwx1
+45×5
+90×5
+135×5
+180×4 I think PR?
+135×6,6
+90×8,8
+45×10,10
Bw×17
Pushups, amrap in 10 minutes
125
Pretty disappointed in this. Was barely getting thru sets of 5 after the first couple minutes. Would like this to be around 300