T Nation

Losthog- 2019 Redefining Me

Throwing shade, I see. :grinning:

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Glad you had a productive day HOG! Sometimes taking a step back and getting other stuff accomplished sets you up for progress in other areas of your life.

Lately I’ve been neglecting some areas and focusing on training and diet too much. Just gotta remember what’s really important. Good on you man!

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03-24-2019. 531 the perfect program overhead

Warmup: band stuff

OHP:
45x10
75x5
90x5
110x3
115x5
135x5
155x5
Pyramids
135x5
115x15 (amrap set)

Close grip bench
115x10
135x10
155x10 (nice and challenging but easy)

Lats: wide grip pull down
70x20 x3

Upperback: (shoulder on OHP day)
Side raises and back flys
15x10/ 15x10 x3

Triceps: band burns
Purple/ black x3

Barbell curls: (outside shoulders)
45x20
50x20
(Narrow)
55x20

Done in 55min

We just cruised through this not moving fast, but not looking for spiders either. Nice solid day in the gym. I’m glad I switched back to 531.

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It’s good to see the hog back in the slop and happy! I like what you’re doing with grip/width changes on assistance stuff. I also like the back off sets on overhead press. Heavy then light worked well for my g.f. and I when we did 5/3/1.

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Jim’s work is quality, good to have you back lifting and a happy Hog becomes a strong Hog.

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03-25-19 Deadlift destructions

Warmup: bands stuff, airdyne bike

Deads:
45x20
135x10
185x5
235x5
285x5
315x5
350x5
395x5 (good set challenging but had 3-5 left)

Pyramids
350x5
305x5 (double pause off floor then below knee cause I’m not amraping deads maybe I shoud. I think I’ll switch to snatch grip on these in the future)

SSB Squats:
185x10
225x10
255x10 (had 4-5 more but a solid set, 10 reps suck)

Lying leg curls: (I wanted to do GHR but I was preaty beat up already I’ll work them in eventually)
70x15
70x15
70x15

Seated good mornings: (per the monster)
155x20
245x10
245x10 (good weight not pushing too deep)

Banded standing ab crunches:
X25 5 sets

I was tired going into this one after a long day of work, but decided to go get the work done. Had a great lift and felt refreshed after this workout. The return to 531 is letting me just go in and hit some weights and not be consumed with recovery and what’s is next. It’s do the number on the page, hit the reps and move on.

Helped “the monster” with a set of 505 singles on squat and as we were getting to low back he said let’s do good mornings so we worked together and hit it medium heavy for reps and had a good lift.

Not feeling beat up, able to recover and hopefully going in the right direction. This program was the right move for everything going on with work and life currently. It’s challenging without being difficult. I don’t think I’m digging a hole to recover from.

Doing the conjugate and variation work has taught me to switch things up with confidence. I know a wider variety of lifts and can cycle them into the accessories or supplemental lifts. I’m just not at a strength level where hitting big weight for singles will tear out enough to grow which is what I still need in my training. I need to cut some fat and build some muscle. I can pick and choose where I want to push it with the amrap and pull it back when I need to.

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I did learn something in conjugate training.

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Thx @mortdk it’s nice to feel like a human being again and not in the throws of death.

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Hey, Big Dog. As I read your workout post and thoughts I can’t help but think you should be doing what I’m doing.

I’m sacrifing a tiny bit of mental fun by not pushing strength, but I feel better than I did when I was healthy and doing that. The pump work of bodybuilding is tough but it doesn’t kill my overall energy levels like heavy squats and deads. I’m sore, but I feel more energetic from day to day.

I think you would benefit from a bodybuilding program that dropped most of the heavy stuff for awhile. You still get to lift heavy weights, but it’s only a few sets and then it’s on to the pump and burn.

Your leg day could look like this:

  • Squat 5x5
  • Leg Press 4x10
  • RDLs 4x10
  • Leg Extensions 3x15
  • Lunges 3x15
  • Leg Curls 3x15

Back day would include 5x5 on deads to start followed by all that volume you were doing not so long ago.

I’m telling you, man, if you’re ready to cut fat, focus on hypertrophy, and recharge your battery for awhile then this is the way to do it.

Just some food for thought from a fellow 6’4" guy who has spent the last two years being beat up.

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But he is training for a Master Meet in October!
I agree, that this would not be a bad idea to land here eventually (hell, I might even end up here when munchkin comes into the world), but I’m assuming that strength is still the number one priority for now?

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Ah, yes, the meet! I forgot about that. Someone get this guy a meet prep program to follow so he can relax and just do the work until then. No thinking, just lifting.

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Second/third comments.

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Okay, that was pretty funny…

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Agree. Tbh it’s pretty much how we train.

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I was actually thinking he might benefit from joining you on Team Panora. It seems to be working for you and he loves to work hard.

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He would for sure but then he’d get bored within a month or two because we don’t add weight between meets. We just practice technique and accumulate fatigue. No fancy, fun stuff. Just work.

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Glad to see you guys got me all figured out :joy:

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03-28-2019 Bench work

Warmups

Bench:
45x10
95x10
115x5
135x5
165x3

Work sets:
185x5
205x5
230x8 (1 maybe 2 left)

Down sets
205x5
185x12 (2-5 left)

Incline close grip:
115x10
135x10
155x10

Chest supported t bar row:
45x20
55x20
55x20

Seated face pulls:
30x20
40x20
50x20

JM Press:
45x20
65x20
75x20 (elbows the limiting factor)

EZ bar preacher curls:
55x20 x3

Nice day in the gym. I’m getting more and more energy back. This program feels like a deload from what I was doing. :flushed:. I’ll take that as a win. My schedule for the next 3-5 weeks is going to be crazy so adjusting workout days will be fluid as track season is in full swing.

Diet is meh. I am not focused enough to drop weight consistently right now. I’m hovering around or just above 270. I’ll dial it in some. Sleep is a premium right now with the late nights at track meets.

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03-30-2019 Squats

Warmup: airdyne, lunges, body squats

Squats:
45x10
65x10
155x5
195x5
225x3
Work sets
245x5
285x5
335x5 (had 2-3 more, challenging set)

Down sets:
285x5 (1-3 more)
245x10 (3-5 more)

RDL:
185x10
225x10
265x10 (with straps)

GHR:
X10
X10
X10 (these were surprisingly easy I’ll hit 12s and work to sets of 20s then add weight)

Rack pulls below knee: with bands
135x10
225x10
315x8 (nuff, build from here)

Suitcase deadlift and hold:
135x30 sec
135x30
135x20

Hangknee raise
X10 x4 sets

I’m feeling fresh. I can’t believe how run down I was. This program feels like a deload :joy:. I’ll keep it here I think I’m in a sweet spot on the lower end which is where I need to be? Right @MarkKO?

I love 531. I figured my % just to see where my top sets are…around 75% which is challenging but not crushing. I’m learning more about what a good fatigue feels like.

Did some yard work today. I try to do a little every day even if it is just 10-20 minutes. My cardio is terrible.

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Pretty much. As you accumulate more fatigue, you’ll value the deloads more. By time you hit six or so weeks out you’ll be good and ready to peak.

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