Just. Don't. Suck (Part 1)

I agree with your comments about the training logs.

I started reading T-Nation articles awhile before I ever dipped over into the forums section. Even then I wasn’t really sure where to find the most value in the forums. Training logs and prep logs (like Rob’s and Brick’s) have really been an invaluable resource in terms of ideas as well as motivation.

The little challenges/competitions are a great way to get people active as well as adding a bit more of a connection between ‘the regulars’. I know I wouldn’t be where I am without these logs! (although I would have a lot more free time on my hands from not working out/food prepping/reading the forums so damn much…)


4.24.17 (Supposed to be a Pull day…)

Soooo… I’m really only focused on bench right now due to the QL/hip issue so other things aren’t so important…such as knocking out a methodically planned back workout like usual.

Since it’s the first day of the week I decided to run the Mantathlon Challenge.

I’m stupid and prefaced it with my running workout.

Indoor track: 6 laps = 1 mile

Warm-up: jog 1 lap, 1 lap of lunges, high knees, butt kicks, leg swings, etc with one build up run (start slow and get up to speed by the end).

Workout: Run the straightaway (80-90 meters), walk the curve for 4 laps totaling 8 runs.

Warm-up took 5:09 and the workout took 7:27.

I sat and rested for about 5 minutes and took at least that long to warm-up and get ready for the challenge.

Bench: 225x11 reps (pretty happy with that!)
Chin-Ups: 18 reps more of a touch and go style like @anon50325502 video. I go all the way down but don’t spend too much time there. The article says to hang for 1 second…
Overhead Press: 115 x 13 (also happy with this :slight_smile: my legs started convulsing on the final two reps. Apparently I’m fatigued from yesterday’s “light” cardio and the running workout)
Dips: BW+65lbs x 11 reps (I screwed this up. Forgot to track down a chain or belt from which to hang the DB before starting. I scrambled to find something and managed a chain that I looped through my belt. Someone put the 65 where the 55 should’ve been so I grabbed that in my haste so I used 10 extra pounds)
Barbell Curls: 115x13 (Definitely not strict form. Not terrible but there was definitely some body english here. I wouldn’t say I was using my lower back to pull; more like my torso moved forward when I pulled)

So my total is 68 using slightly different mechanics than the article suggests. Sue me.

After this I finished my pull day.

10, 10, 5 straight reps today. A little worn out from the challenge.

Inverted Rows w/ Underhand Grip on TRX style set-up
4x8 with body weight…surprisingly harder than it sounds.

Seated Leg Curls (forgot I did these)
4x10 @ 110

Reverse Cable Fly
2x8 @ 40 lbs

Reverse Cable Fly (Delt Emphasis)
3x10 @ 20 lbs

–for these I allow my arms to cross all the way in front of me and stop the range of motion when they’re about at 90 degrees in relation to my chest. Think of a close-grip bench lockout position. I focus on constant tension in the rear delt and slow the movement down to get the desired result.

And to finish… I ran a mile. Yep, I ran a mile (or shuffled). I haven’t done that in a couple years and it was painful. I was beat from my running workout and the Challenge so I decided to run a mile. Figured it’d shed some light on how a potential Murph Challenge might feel at the end. I was moving so slow that I couldn’t get the lactic acid to flush out of my quads with each stride. I managed to maintain a pretty consistent pace of about 1:30 per lap and finished at 9:11. And then my right quad cramped. I took the elevator downstairs (all equipment is on the 3rd floor).

So that’s my day. I’m beat and it took 2 hours. Yesterday’s intervals on the Precor AMT took more out of me than I realized. I’m really struggling with this light cardio thing. I probably also butchered my chances for a good pressing workout tomorrow since I just did max reps on three pushing exercises.

Edit: added seated leg curls.


Nice session. That’s a lot of work!

Thanks! I usually Deadlift and power clean today but I need to heal up. I’m not really planning my days now that I have to skip stuff or find substitutes. I probably did a bit too much today but oh well. I tend to cram a lot of training into Mon, Tues, and Wed (my days off) and then just get a couple small sessions in the rest of the week.

I’d think those would be doable based on other stuff you did today.

Updated 5.15.20
Thought I’d throw out my PRs and current goals.

Squat-370 (6.25.18 Post 2170)
Front Squat-275
Deadlift-545 with deadlift bar (6.19.18 Post 2104)
Deadlift-505 with Rogue Echo 2 bar (5.15.20 Post 7953)
Power Clean-315 (8.24.16)
Bench-305 (6.13.18 Post 2064)
Overhead Press-170 (6.10.18)
Push Press-245

Long term goals:

Deadlift- 585 (get back to 500 by 12/31/19)
Overhead Press-200 (maybe 225 someday b/c I like even plates on the bar and it’d be a body weight press)

I’m not too keen on chasing a front squat number but perhaps 315 is out there if I hit my squat goal. (Nope, no front squatting after hip surgery in 2017)

Power Clean - for now, I just wish I could do power cleans. I’m still recovering from shoulder surgery. I’d like to do this regularly and get back to 300 lbs. Update 5.15.20 - did my first power cleans and been doing hang power cleans for about nine weeks. Time to start training these again.

I may throw in some push press and/or jerk numbers someday. Not sure if it’s too smart to chase strict overhead press numbers (maybe rep records instead of 1RM).



Took it easy today. 30 minutes of shooting baskets plus a few dunks. It turns out that my dunks feel much harder and cooler than they actually are… That’s unfortunate.


I’d block that shit. :wink: Honestly, I don’t know if I could dunk, let alone touch the rim, anymore. I haven’t stepped foot on a basketball court in a few years.

I got swatted a couple weeks ago by a guy 10 years younger than me… And taller and more athletic than me.

1 Like

Those are pretty solid to be honest. What is your standing reach - 8’3"?

8’6" if I stretch with my right arm ( that shoulder is a bit loose). My best flat-footed vertical was 30 inches. That gets me to 11 feet. As I’ve gotten older, I’ve gotten slower. My approach to the goal is slower and I don’t jump as well off one leg. I’m going to try to improve that once I heal up. I used to be able to do a couple tricks and it seems like I had more hang time 10 years ago.


That’s why I enjoy baseball more. If I hit a bomb off an 18 year old, I win. Even if I don’t do anything worth repeating the other at-bats.

I had a best flat foot vertical at 32". Those were the days, I could do just about anything on the court. You’re making me want to play basketball again. Haha

Gotcha. My reach is more like 7’10" due to shoulder issues - and before knee injury, could touch 11’3" with a run - 10’10" standing and used to be able to do some good dunks. I think I could probably barely dunk now - but am inspired to get on the court and try again soon!

@bustedwheel @dchris

My goal is maintenance in terms of my vertical. I can squeeze a little more out of it but the older I get, the more impressive I become!

If I can throw down when I’m 40 and 50 then it will be impressive, even the basic dunks.

As far as getting stuffed while trying to dunk, I don’t mind. I still get to dunk over someone on occasion. It’s all part of the game. I figured I was about to get swatted on my approach but it would’ve been HUGE if he missed the timing…but he didn’t :laughing:

1 Like

@MarkKO It amazes (and confuses) me how some people can make a squat look easy no matter what the weight.

Here’s an example of someone who has to grind. I didn’t want to post this in your log b/c that’d be weird… Videos of me in your training log.

10.19.16 Front Squat 265

Well, you do have a lot more distance to cover than I do - you might move the same proportion of your body as me, but that’s still a longer a longer distance. That’s got to play a part. I do grind periodically, it’s just that front squat for me is limited by my middle and upper back - which is (and will probably always be) a fair bit weaker than my legs and lower back. So, I don’t think I’ll ever front squat more than my legs can move up reasonably fast. I sort of grind front squats sometimes, but I think the sticking point is higher than in my squat too.

Your elbows drop considerably as well, putting you in a worse spot for coming up. Work your mobility harder and I’m sure your front squat will drive up better. Also, you could try dead stop ones as well, but if it isn’t a primary focus, I wouldn’t worry so much


I’ve noticed that. Is that an issue at my shoulder or somewhere else?

Look at the video I put up in Markko’s log. It talks about fixing the front rack position. It could be your forearms, triceps, shoulders and back/lats.


That’s good info and probably painful but I’ll give it a shot. I watched @MarkKO video again and he keeps his torso more upright. I feel like my torso goes forward like when I back squat and that’s why my elbows appear to drop.

I have no trouble getting into the rack position. I just need to figure out why I can’t maintain it. It’s killing my power cleans and is why I’m reducing weights until I figure it out.

1 Like