Mattjp's Training Log

Thursday, 18 October

Back up to 215.2 today, but intentionally carbed up a little last night as I knew today would be the toughest workout yet.*

Had an awful night of sleep to the point that even after 600mg caffeine I was still so tired that I was considering rescheduling my training. Didn’t though 'cos I ain’t no bitch.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills

Main Giant Set
6x burpees
5x squats @ 90kg
30s hollow rocks

6x burpees
3x squats @ 100kg
30s hollow rocks

6x burpees
3x squats @ 110kg (PR)
30s hollow rocks

15x squats @ 75kg
This was no fun.

Assistance Giant Set
Four rounds:
8x Bulgarian split squats each leg
8x DB lunges each leg
8x DB Romanian deadlifts

Conditioning
1 chinup, 2 pressups, 3 air squats, 4 mountain climbers
Then 2/4/6/8, 3/6/9/12, 4/8/12/16, 5/10/15/20 with no breaks. Unenjoyable.

*As it turns out, this could have been a lot worse and actually this - even despite the 15-rep squat set - was a lot easier than the first time I did this day, in which I died midway through the assistance giant set even with lighter weights. Testament to the conditioning this builds that I did more work at heavier weights in less time than I did six weeks ago, and felt less dead afterwards.

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That’s impressive man. Huge gains in condition

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That’s definitely where progress has been most readily apparent, but the strength PRs are coming through now as the volume drops off and intensity dials up. Did you find it similar in the third wave of Dark Horse?

These rep PRs are being set under fatigue mid-giant-set too, so I’m excited to see what I can muster up after a deload and coming in fresh. The extra conditioning will also carry over nicely if I move back to 5/3/1 afterwards, though I’ll definitely run at least one more of Brian’s templates next year.

The Darkhorse was a constant grind. We set prs for the first 6 weeks and then hit a wall. There was never and dial back in volume or intensity with that program. It milked us dry and then begged for more.

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Friday, 19 October

Woke up at 215.2 after a cheaty pizza last night.

#IIFYM or whatever. Penultimate week of the program before deload and testing. I’m pretty used to giant sets now; it’ll feel weird going back to plain ol’ supersets and regular sets on Spinal Tap for the five weeks after this.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates

Main Giant Set
8x single-arm landmine rows w/25kg
8x bench press @ 50kg
10x Russian twists
30s BW manmakers

6x single-arm landmine rows w/27.5kg
6x bench press @ 57.5kg
10x Russian twists
30s BW manmakers

8x single-arm landmine rows w/30kg
8x bench press @ 65kg
10x Russian twists
30s BW manmakers
Not quite a PR, but 65x6 was the topset last time I did this weight on this program.

Assistance Giant Set
Four rounds:
12x DB rows @ 40kg
8x CGBP @ 50kg
8x DB floor press @ 17.5kg
These are all weight PRs, just to make up for it.

Metcon
A whole mess of pressups.

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You could look at some DIY ideas for an axle and farmer’s walk handles, that’s what I did over 2 years ago and haven’t had any issues to date. I’ve loaded up the axle with over 500lbs, but I’ve only used the farmer’s walks for about 225lbs per hand (which is plenty for me).

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Thanks for the help. It will actually be fine to get them here it just takes a few more days and might cost a little extra.

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Saturday, 20 October

Weighed in at 215.2 for the third day in a row.

10k Training

Warmup
Walking to the trail

Conditioning
Trail run up a “mountain”. Around 3k distance over 110m ascent in a little under 25m. Got horribly lost and spent a lot of time walking back as well. Legs are destroyed.

Sunday, 21 October

Fears of my scale being stuck on 215.2lbs were assuaged today when I weighed in at 215.8. Had a total rest day today as a combination of heavy squats and a mountain run had me feeling pretty beaten up.

However I did take advantage of my house’s anabolic natty lighting to snap a pic and see if it looks like I lift yet. Maybe just now almost getting to the stage where I may appear to have once or twice glanced at a dumbbell.

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Monday, 22 October

Today is the last full deadlift day to kick off the last week of this program, deload and testing day excluded. A moment of silence, please.

Anyway what better way to celebrate than a rep PR on deadlifts?

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills

Main Giant Set
8x good mornings @ 50kg
5x deadlifts @ 120kg
15x V-sit-ups

8x good mornings @ 55kg
3x deadlifts @ 132.5kg
15x V-sit-ups

8x good mornings @ 60kg
5x deadlifts @ 145kg (PR)
15x V-sit-ups

Strongman Conditioning
50ft bag carry w/50kg

Assistance Giant Set
Three rounds:
8x Romanian deadlifts @ 100kg
30s weighted back extension hold
8x good mornings to pins @ 60kg

Tuesday, 23 October

Down to 217.2 today from 218.6 yesterday. Hopefully just retaining a bit of water because I don’t really want to be gaining this fast. Waistline is still the same though, and it’s less than half my height so that makes me skinny… right?

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates

Main Giant Set
8x inverted rows
8x kneeling press @ 32.5kg
30s plank w/25kg
10x med ball throws

6x inverted rows
6x kneeling press @ 37.5kg
30s plank w/25kg
10x med ball throws

4x inverted rows
8x kneeling press @ 42.5kg
30s plank w/25kg
10x med ball throws
No PRs today; needed 1-2 more for that. Sad.

Assistance Giant Set
Four rounds:
60s crucifix hold
8x bottom-up KB presses
15x rotator cuff thingies

Metcon
Tabata: burpees/jumps/situps/other stuff

Wednesday, 24 October

Back down to 215.4 today so panic over. We bought a pressure cooker last night so that will be fun for meal prepping.

I’m swapping out one of my daily beef servings with chicken to reduce my fat intake and leave me more room for extra carbs, which seems to be better for me, performance-wise.

Hamstrings were still very tender today after Monday’s deadlifting so today’s run was a bit of a flop. Really looking forward to deload week now.

Workout

Warmup
Flexible Five
Walking

10K training
1K interval fast runs w/significant rest between. Several rounds, no idea how many.

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Thursday, 25 October

A surprising 215.4 weigh-in today given I had egg-fried rice and sweet & sour chicken from a greasy Chinese last night.

Last squat day of this program. It’s been a journey.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates
Glute drills

Main Giant Set
6x squats @ 75kg
10x med ball squat jumps
30s side plank each side

4x squats @ 90kg
10x med ball squat jumps
30s side plank each side

7x squats @ 100kg (joint PR)
10x med ball squat jumps
30s side plank each side
Needed 8 for an all-time PR but I wanted to give up at 5, which was what I got at this weight a couple of weeks ago. Despite not getting a PR I’m pretty happy with managing the last two reps, though still regretful that I didn’t nut up for one more.

Assistance Giant Set
Four rounds:
5x front squats
8x step-ups
10x leg raises
Worked up to a plate on the front squats but my grip/wrist started giving out so backed off for the final set. I’ve had 5x70 on front squats before but that was with crossed arms rather than the clean grip I’m using now.

Skipped conditioning today. Last time my knee was aggravated for a few days after this workout and I’m hoping it was the Bring Sally Up squats rather than the front squats. If it feels OK tomorrow I’ll be pretty pleased as I want to do more front squats.

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Friday, 26 October

Weighed in at 215.4 today for the final full day of this program.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five

Main Giant Set
5x Yates row @ 60kg
5x bench @ 60kg
30s flutter kicks

3x Yates row @ 67.5kg
3x bench @ 67.5kg
30s flutter kicks

1x Yates row @ 75kg
2x bench @ 75kg (PR)
30s flutter kicks
This is the most disappointing PR I’ve ever hit. Only ever managed this weight for a single before so this is nice, but I was hoping for 3-4 based on how well bench has been going over the past few weeks. Still, my bad bench days are better than some of my old good bench days now so not the worst. Really feel my bench is lagging, though.

Bench widowmaker: 55x20

Assistance Giant Set
Four rounds:
5x incline DB bench w/25s
5x seated machine rows w/30kg each arm
20x lat pullovers

Metcon
400m bike/row
20 lat pulldowns
400m bike/row
20 chest presses
200m bike/row
10 lat pulldowns
And so on and so forth

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Next program?

tweet

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I’m going to round out the year with Spinal Tap, spend a couple of weeks over Christmas just generally lifting and moving and whatnot and then see where I’m at for 2019.

Will need to get some implements and make some arrangements for competition training as well.

Speculatively, I imagine I’ll run something like 5/3/1 for Strongman with conditioning/events for a few cycles, with a conveniently-timed deload week during the half-term (partner is a teacher) and Easter holidays. Then I have 10-11 weeks for proper competition prep which will probably mean another personalised program from @Alpha.

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Nice work. A PR is a sign of growth at the end of the day. Maybe not where you wanted to be, but growth!

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Yeah it’s all good, just had higher expectations. Bench is always really fickle for me. Maybe that’s why strongman appeals; I don’t have to do it then!

Saturday, 27 October

Down to 214.8 today.

I’m on my phone so no beautifully-formatted update today, but I did grip training and a bunch of curls today.

I also bought a neck harness and did some neck reps. Looked an absolute lunatic.

Monday, 29 October

Up to 216.6 today for the first deload workout.

Essentially it’s a 12m EMOM with triples at 50% of your max, then a short bout of conditioning.

I’ll be using a hotel gym for bench/squat workouts this week, which means I’ll be doing light DB bench and goblet squats in place of the main barbell movements.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates

Strength
12m EMOM: 3x deadlifts @ 80kg

Conditioning
3m on/1m off for a whole mess of different exercises.

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