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Be Batman By 30


#321

Fell a little behind on your log. Nice job with Brian’s program, his templates are no joke!

I’m with you on the hatred towards running, but it’s always fun to have a strict goal to work towards in the form of competition, especially with friends.

Music to my ears.


#322

Yeah that’s the main thing, though I think it’ll be less of a competition in the sense of “how well can I do it” and more of a “can I actually do it” scenario.

I’m entertaining the notion of a novice/first-timer strongman competition at some stage in 2019 though for similar reasons. Would certainly be a challenge given I’ve zero access to any implements…


#323

Yeah, true enough. I would tend to argue it would still be a sort of competition against yourself! Even in my recent powerlifting adventure, it has been more about hitting PRs than beating anyone on gameday.

That does make things a bit more difficult!


#324

Why do you hate running so much? The mechanics of your body not ideal for running?

If there isn’t serious mechanical issues, I would give it a go. Make training more suited for your goals… add in 400m sprints , shorter sprints and hill sprints. Nothing will burn fat off you like shorter distance sprints.

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#325

It’s super boring and very hard. I don’t mind shorter sprints but I hate distance running.


#326

Friday, 14 September

206.3 weigh-in today. Going to track on a weekly basis as well; not looking to gain more than a couple of pounds a month on average.

Workout

Warmup
200 pullaparts
100 dislocates
Lat activation

Main Giant Set
8x Yates rows @ 50kg
8x bench @ 50kg
30s flutter kicks

6x Yates rows @ 57.5kg
6x bench @ 57.5kg
30s flutter kicks

4x Yates rows @ 65kg
7x bench @ 65kg
30s flutter kicks

Assistance Giant Set
Four rounds:
5x incline DB bench @ 20/22.5kg
5x chest-supported rows @ 40/45/50kg
20x pullovers @ 25/27.5/30kg

Wave 1: Review

Technically the second time I’ve run this, but the first time “properly” doing so.

It’s tough, especially the squat days. Week 2’s squat day is absolutely vile with a brutal AGS after a tough volume set.

I’ve been a little bitchy about the 10m conditioning afterwards, though I’ve done it most of the time; it is actually “optional” in the program so I’m not too bad for not doing it but for Wave 2 I want to be consistent with it.

Well, “want” is a strong word…


#327

Saturday, 15 September

Up to 207.1 today. Average weight gain this week has been .4lbs which is about what I’m after.

That said I am going to a food festival today so I expect a temporary spike tomorrow and Monday.

Workout

Cardio
5k run in 33:48
Awful pace, but at this stage I’m just happy to have done it. Who the fuck invented hills?


#328

Sunday, 16 September

Still 207.1. Food festival was actually a bit shit compared to last time so didn’t majorly gorge.

Workout

Recovery
30m elliptical
Purely to get the blood flowing. Knee hated the run but should be good now.


#329

Monday, 17 September

Still around the same weight with a 207.5 weigh-in today.

Haven’t been sleeping very well recently as my girlfriend has some chest infection which keeps her coughing all night. Hopefully I’ve escaped getting it myself as I still feel pretty good.

Roll on Wave 2! Essentially the same giant set setups and assistance/conditioning but with heavier weight.

Workout

Warmup
200 pullaparts
100 dislocates
Glute drills

Strongman Conditioning
EMOM (10m):
3x burpees
100ft loaded carry
Power-walked the first few then realised ‘wait, I can run’ and then ran the next few until the last couple which knackered me out. Still pretty light at 30kg.

Main Giant Set
8x deadlifts @ 100kg
10x hanging leg raises
8x KB snatches each hand @ 12kg

6x deadlifts @ 115kg
10x hanging leg raises
8x KB snatches each hand @ 12kg

6x deadlifts @ 130kg
10x hanging leg raises
8x KB snatches each hand @ 12kg
A joint-rep PR at this weight, which is pretty good as last time I didn’t do it after 10m conditioning and two giant sets. KB snatches were heavier this time around as well.

Assistance Giant Set
16x above-the-knee deadlifts @ 110kg
14x DB rows @ 30kg
10x situps w/5kg plate

Two rounds:
16x above-the-knee deadlifts @ 120kg
14x DB rows @ 30kg
10x situps w/5kg plate

Conditioning
Skipped as I’m to run 5k again this evening and today kicked off with some conditioning anyway. Was meant to be EMOM squat cleans and I didn’t think my knee would like doing that then a run later. Generally Monday conditioning will get done but I think this one can be left out.


#330

Tuesday, 18 September

Up to 209.2 today, which I think is just a bit of bloat as my body has realised it’s getting an extra 700-1,000 calories a day more than it was used to.

Or maybe I’ve gained 3lbs of muscle in a week. Let’s go with that one.

Today’s workout went well: increased weight and/or reps on everything.

Workout

Warmup
200 pullaparts
100 rows
Lat activation

Main Giant Set
6x weighted pullups (2.5kg)
6x kneeling press @ 35kg
8x wipers

4x weighted pullups (5kg)
4x kneeling press @ 40kg
8x wipers

2x weighted pullups (7.5kg)
6/7x kneeling press @ 45kg (lost count)
8x wipers

Strongman Conditioning
Funfair dumbbell*: two rounds each arm, AMRAP 60s.
22.5kg - 7/6/6/6 reps
*It’s like a circus dumbbell, but much smaller.

Assistance Giant Set
Four rounds AMRAP in 30s:
Z press
Lat raises
Facepulls
Upped the weight on everything except the bands and managed some extra reps as well.

Metcon
AMRAP empty bar press, 50ft bear walk
AMRAP empty bar press, 50ft crab walk
AMRAP empty bar press, 50ft gator walk
Shoulders just gave up midway through the gator walk which was basically just crawling at this stage.


#331

Wednesday, 19 September

Water weight or whatever gone, down to 207.5 again today. A pretty decent rate of gains at 3,500kcal or so a day.

Workout

Warmup
None. Probably should do one. Snatched an extra 30m sleep instead.

Conditioning
5K run in 34:05.
Piss-poor time, but hillier and in worse weather than the last run. The training program on the app wanted me to do a 10:04/km pace for this. That’s walking, so I decided I could probably go a smidge faster…

Misc

Hill training is going to be pretty key for this 10k given that the course elevation looks like this:

How brutal is that 8k mark going to feel?

Not really concerned about time anyway, I just want to get to the point of being able to actually do it. If it takes me two hours so be it.

Oh, and a footnote: I felt horrible all day after the last 5k but I’m grand now just a few hours after this one. Obviously “runner’s high” is something that people have made up to convince themselves they actually like running, but I am experiencing “runner’s not-feeling-like-shit” now and I’ll take it.


#332

Thursday, 20 September

Had an appalling driving lesson just there so fortunately the gym went well. PR’d everything in either weight or reps. Have you guys tried eating? It’s super-good for lifting. Give it a go.

That said, woke up at the same 207.5 today. Knee feels fine despite one day of running and another of squats and lunges. Happy with the adaptation.

Workout

Warmup
200 pullaparts
100 dislocates
Glute drills

Main Giant Set
10x squats @ 65kg
12x standing crunches
6x burpees

8x squats @ 77.5kg
12x standing crunches
6x burpees

9x squats @ 90kg
12x standing crunches
6x burpees

Assistance Giant Set
Three rounds:
12x good mornings @ 40/45/50kg
12x leg extensions @ 35/40/45kg
10x walking DB lunges w/15kg DBs

Metcon
Deck of cards workout until 52 cards or 25m. Not gutted to have been so pushed for time as to not make the full 25m.


#333

Friday, 21 September

Down to 206.8 today. Disappointing bench top set (equalled last time though so could be worse) but everything in the AGS was heavier and I got the conditioning done.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates

Main Giant Set
8x Yates rows @ 50kg
8x bench @ 50kg
10x leg raises
8x plate halos

6x Yates rows @ 57.5kg
6x bench @ 57.5kg
10x leg raises
8x plate halos

4x Yates rows @ 65kg
7x bench @ 65kg (meh)
10x leg raises
8x plate halos

Assistance Giant Set
Four rounds:
15x neutral grip DB bench
15x bench dips
20x tri ext.

Metcon
5x burpees EMOM for 10m. Fill the rest of the minute with banded flyes.
This was awful and I’m not sure whether or not to be happy that I got through it or shamed that I did so poorly; I was running on fumes at the end. I wanted to give up at minute #3, once I got to #5 I thought I could push to #7 and once I was there I figured I may as well finish but by that stage the burpees were just slumping to the floor and standing up while the flyes were basically imperceptible movements of the arm.


#334

Saturday, 22 September

Back down at 206.8 today.

Workout

Warmup
Quick walk

Cardio
8km run (fair few walking intervals tbf) in 1:03.

Hated that. Lot of hills.