Maple Syrup Strength (littlesleeper)

Don’t feel bad, I think I have a pretty strong abs and I train them quite a bit, one thing that always really makes them sore is pull ups, every time.

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Haha! Well looks like we have found something we should be doing a little more often??

Yes definitely start from your knees! Great progression shown by @Frank_C.

Uh, huh.

I know I’m flexing my abs quite hard during chinups/pullups but I can’t say I’ve had noticeably sore abs after doing them…maybe I just can’t do enough pull ups…

Truth… we all do. I also like descriptions; work on that! =)

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I’ll work on it! (edited the above food post to add descriptions for your viewing pleasure)

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Thanks!
Helps me get ideas for different meats, sauces, sides, etc. that I may not typically use.

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Yes definitely something I need to work back in, I tend to do that really stupid thing of training abs like mad when I’m trying to lose weight but dropping them when trying to gain. Out of sight out of mind!

Give me a few weeks and I will be doing them 1 handed from standing.

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Nope. I’m blaming it on specificity. I haven’t done any direct ab work. No flexion or anti-flexion movements. For whatever reason knocking out 5 sets of 8 pull-ups was enough anti-flexion work to make me sore. I’m sure I’d be sore if I did a few sets of max push ups too.

EDIT: I don’t think it’s anti-flexion… I think it’s called anti-extension. My bad.

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4/20 (Happy Four Twenty errybody!)
Bench
135 x 8
185 x 5
225 x 5
265 x 10, 5, 5, 5, 5

Bunch of band work between sets.

Close Grip Bench (3/4 reps, not going all the way to chest and not completely locking out elbows; just chasing those triceps pumppss)
185 x 15, 15, 15, 15

DB Rows
70 x 15
80 x 15
90 x 15
100 x 15

45lb Plate Circuit: 3 Rounds for time
10 x Overhead Squats (these were extremely awkward and clumsy)
10 x Plate Rows (these were too easy)
10 x Walking Lunges with plate held at chest (these blew up my quads, wow)

4:02 - Easily improved upon, but boy were my lungs hurting and quads near cramping.


Pulled this little circuit from Elite FTS. Going to actually try and drop a little fat now, so I’ll be adding some circuits to the ends of my workout. The plan right now is to try these out and see how they go (there will be some substitutions based on what equipment I have, but close):

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Those look fun

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Could you describe fun to me :slight_smile:

Yeah they do look interesting and some good cardio.
Week 2 looks very challenging.

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04/21
We had a massive tree fall on our farm from the ice storm last week so this morning we were cleaning it up. Good workout as I was the one lifting the blocks onto the splitter. I got my main work for deadlifts done afterwards, but decided to not do a conventional backdown set as we will be working on the tree again tomorrow. I would feel like an idiot being too sore from lifting weights to help lift blocks of wood…


Sumo Deadlift (Decided to do all sumo to save my lower back)
135 x 5
225 x 5
315 x 5
365 x 3 All double over hand, beltless to here
405 x 1 Hook grip, added belt
455 x 1
495 x 2, 2, 2, 2, 2 RPE pretty low here. Feeling strong even though my upper back is a little tight today.

Now off to a church ham dinner with Grandma. She goes to church for the rest of our family and we join her a few times a year when they put on fundraising meals. Amazing buffet dinner.


Today’s Deadlifts:

Here are my 3 sources that make up 90% of my daily carbs: Rice, oats, potatoes

New York Sirloin Steaks with Pink Himalayan Salt:


This is what I eat for breakfast 90% of mornings: 4-6 whole eggs mixed with a hearty splash of chicken stock, poured over spinach and red peppers that have been cooked down in coconut oil.

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Nice share man. We are getting ready to run a version of the vertical diet for a bit. You are doing something very close.

Could you please put that bar down a bit more gently, it almost made a noise.

Damn you’re strong mate.
And you made me hungry nice food porn :slight_smile:

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I just watched Super Troopers 2. Lots of Canadian jokes and bagging out Americans. It was absolutely hilarious and I can only assume you would like it as well!

Also so much this! People always talking about functional strength when the heaviest thing they pick up is a box of their personal items when they get the sack is bloody funny. Good to see you putting those muscles to work

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Thanks man! I’ve been loosely following some suggestions from the Vertical Diet as well. (Cranberry juice, increased sodium intake, oranges, carrots, cooked low FODMAP veggies, etc)

Haha, I’ll try harder next time. Thanks man, I’m doing what I can. Really starting to look forward to my competition and seeing what kind of strength I’m able to uncover!

We are actually going to see it tonight! We have watched the first one wayy too many times. A few of us dressed up as the Super Troopers for Halloween 7-8 years ago and drank Rye and Coke from syrup bottles all night lol

Yep, I enjoy being “the strong guy” so not being able to be the strong guy because I trained too hard does not seem to align with my life outside of the gym. Plus, I’m splitting the tree with my Dad and Uncle, so I’m happy to be able to save them from a few days with a sore back (which would be a high probability if they were doing the lifting).

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We went to see Super Troopers 2 last night with a few friends. It was quite funny, we all enjoyed it. Also, it has clearly been awhile since we have been to the movies…the seats are electric recliners now. SO MUCH BETTER than the overcrowded, stadium-type seating they had before. They also sell beer there now too…the theatre is starting to feel a lot more like home!


7 WEEKS OUT UPDATE
This morning I woke at 213.4lbs. I was hoping to slim down into the 198lb class by my June 9 PL comp, but I now think I’m going to party with the 220’s at this point. Selling the house, and now working on severing a lot and building are taking up a lot more time and energy than I expected. I don’t think cutting hard until the competition would be wise. This will be my first competition, and the more I think about it, the more I just want the biggest total that I can get. Plus, as I get down into a calorie deficit I usually start feeling a lot more wear and tear by obviously sacrificing some recovery. This also eliminates the possibility of me screwing up a water cut at the end and making myself a lot weaker come game day. Do others think this is a good idea or think I should buck up and make the 198lb cut?
I’m not really going to change much at all since I’ve been eating clean >90% of the time and training is going well. Remaining consistent and trying not to slack on my mobility work will be my goal to stay as healthy as possible.

Simplified goal for this meet: >1500lbs Total

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Just my two cents, but I would just compete heavier. If you mess around with too many variables (water, weight etc…) it Could change your strength etc…and you won’t know IF that will have an impact game day. Plus the stress of trying to get down, and all the stuff you have going on could impactverything.
You seem to be doing great, so why mess up a good thing?

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just went back to march 5th 217 lbs and an all time PR that’s 4 pounds in about 45 days. So another 45 days to shred 15 lbs. No way.
Go with the heavier weight class.

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Compete at 220 lbs. Less hassle, better total and it’s where you’ll compete again anyway (at least).

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Thanks guys, I think I already knew the answer but I just needed to hear it from others to feel confident in the decision.

I’m also living out of a hotel for a week in May as I’m out of town for work. So I’ve already found a gym close by (unfortunately it is just a Goodlife).


04/23
Squats
135 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3 x 5sets

Left knee was a little sore today, so I kept the reps lower. I was planning on sets of 5, but decided to play it safe. Plus, the bar was quite uncomfortable on my sunburn. That’s right SUNBURN, we FINALLY got sun…so obviously I’m burnt.


I was off work today as it was too nice to go sit in my cubicle (and I’m fortunate enough to have plenty of vacation time banked). So I moved my Atlas Stones, fire hydrant, sandbag and tractor tire over to the land that we are severing. For the next month I’ll be taking a truckload at a time over there. We are buying a 40’ shipping container to plunk on the land to move our stuff into while we build our house. It would cost close to the same amount to rent a storage locker for the amount of time we need it and this way we will have a massive storage unit to use at the end of it.
I have a few vids of lifting the atlas stones and tire into the truck that I might post later. I kind of thought it was going to be an entertaining struggle to watch, but ended up being much easier than anticipated.
Looking back to September 15th of last year when I struggled immensely to lift the 250lb stone, I’m happy that it came up pretty easy yesterday.

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