Twenty by 40 by 2020 - Journey Back to Where I Was 20 Years Ago

Training Logs
662

12/16 - pump work. Good session w machines and DBs.

12/17 - 5/3/1 day.

  1. Bench: 150 (5) 170 (3) 185 (10)
  2. Pendlay row: 150(5) 170(3) 185(10)
  3. Hang Power Clean: 175(5) 200(3) 220 (1)
  4. Squat: 255(5) 290(3) 320 (1)

Just did minimum reps on cleans and squats bc my heel really hurting today.

663

Sorry to hear about the heel. Maybe my bad luck is rubbing offā€¦

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664

It was bizarre. Like someone stabbed my heel when I was running. Probably plantar fasciitis - so will just watch volume. My 5/3/1 has been really progressing well - so ratcheting back the AMRAP sets might be perfect. While 185x10 on bench and row is not anything special, it does mean Iā€™m getting a decent level of strength back. Will just keep inching everything up. Iā€™m at 5 rounds through. 5 more will have me back in legit good shape. So donā€™t need to push through potential injuries.

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665

This bad boy? Romanā€™s Ratios for Looking Awesome

Arm size = 252% of wrist size
Calf size = Equal to arm size
Neck Size = Equal to arm size
Waist size = Lean condition w\waist (LCW)
Shoulder Size = 1.618 x LCW (Golden Ratio)
Thigh size = 175% of knee size
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666

Thatā€™s the one. I would probably need to be 250 to be at those ratios.

667

12/18

AM cross training:

  1. 10ā€™ stair mill
  2. Circuit through 50 total reps each of barbell curl with 85# - triceps ext with 20# DBs - slow lateral raises w 15#
  3. 100 KB swings w 100#
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668

Yeah, I think the look I would like to have is out of the question. My body wonā€™t carry an extra 40 lbs. This year was my final to try to add mass. I was 220 at the start and topped out at 250. Iā€™m 240 now and feel a little better but being heavier is uncomfortable and Iā€™m pretty sure the weight has gone to my legs, glutes, and mid section. Bigger legs are cool, but they donā€™t do much for achieving that jacked look. Iā€™m going to have to settle for lean and athletic.

669

V-taper for the win!

670

Yeah, Iā€™m at 220 now, and walking around at 250 would be cool for about a week - until I realized I couldnā€™t tie my shoes, and had to get all new clothes. 220 at lower bodyfat would be my ideal, I think. Iā€™m 220 with about 185 LBM at the moment. Getting to 200/205 LBM at 220 would be sweet.

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671

12/19 - just basic stuff - pushups, burpees, etc in AM

12/20 - burpees, swings in AM (about 50 of each)

PM 4x12 of all (with warm up sets of 3-5)

  1. DB OHP (seated) - 50#
  2. Lat Pull-Downs - 165-175-185-190
  3. Zercher squats - 35-85-105-145-175
672

12/21

  1. Warm-up
  2. Snatch Grip High Pulls - sets of 3 up to 155
  3. Snatch Grip Deadlifts - Doubles up to 345 - 155-175-195-215-235-255-285-305-325-345

Felt pretty good. Will do some pump work tomorrow before taking a few days to chill out over teh holidays.

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673

12/22-12/29

Just completely chilled. Some walking and playing w kids and snow sports at a winter camp, but mostly just relaxed. Heel still really bothering me.

12/30 - everything to around 100 reps. Supersets

  1. bench and row
  2. Lunge and RDL
  3. Biceps and triceps
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674
  1. Loaded carries 100# for 500m
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675

12/31

3x5 squats

Warmup (about 10 sets ramping up to working weight)
235x5
265x5
295x12

Last session of the year. On to 2019!

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676

1/1

New Year!

Just got out and threw shot put and discus. Probably 30-40 total throws. Nothing spectacular and nothing terrible. Just keep on working.

677

1/2

Warmup then:

  1. Treadmill pushes - where you keep treadmill off and just push the belt. 3x30ā€
  2. 3x3 hang power clean - 175-195-215 (9 total)
  3. Pendlay Row 3x3: 150-170-185 (12)
  4. Finisher: Metcon where I alternated sets of 10 pushups with 10 calories on stair mill for 5 rounds. Nice little gasser.

The cleans and rows I did 3 or 4 warmup sets too. I keep making steady progress. May have underestimated my training max at the beginning - but feels great to keep progressing!

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678

1/3

In keeping with my ā€œdo somethingā€ every day - this morning before work, I was going to do the gym, but just not quite back in my sleep groove well enough to wake-up, workout, and then get to the office in time. So - did some curls (maybe 50 reps), some mobility, and then 90 swings (30 with 30#, 30 with 55#, 30 with 100#). Still planning on an evening session, but if I donā€™t get to it, I did something at least.

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679

1/4

Didnā€™t hit evening session. Got stuck on a work call till pretty late.

Did AM session

  1. Warm-up and a ton of warm-up sets
  2. Lat Pull-Downs: 170 (13) 180 (12) 190 (11) 195 (11)
  3. DB OHP: 50s (13) 50s (13) 50s (13) 50s (13)

Hopefully - will get Zercher Squats and Snatch DLs tonight - or if not, tomorrow AM.

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680

1/4 PM

  1. Zercher Squats - 8x5 (including warmup) to 185
  2. Snatch Grip Deadlifts - 10x2 from 185 up to 355

Love 2 a day short sessions! And pretty pleased w today although lower back was getting tight.

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681

1/5

Just did a complex 8-6-4-2 with 1ā€™ between rounds: (85-105-125-135)

  1. Deadlift
  2. RDL
  3. Row
  4. Muscle clean
  5. Front Squat
  6. Push Press
  7. Front Squat

Pretty rough actually.

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