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Maple Syrup Strength (littlesleeper)

t-ransformation2018
powerlifting
t-ransformation2019
t-ransformation2017

#3147

12/04/2018

Woke up this morning at 219.6lbs. Not bad, plan on sticking around the 220lb mark until the new year when I start cleaning up the diet. I’ve been loving eating loosely, eating some fast food, and enjoying regular adult beverages, but I’m ready to turn it around and dial it back in.

I’m expecting to get back down around 205lbs again this year, and uncovering what this year of powerlifting has done for my physique.

Full Body W2 D1

SSB Squats
135 x 6
225 x 6
315 x 6
365 x 6
365 x 6
365 x 6

Last week I only did 2 sets at 365lbs and it felt much heavier than it did this session. These reps all felt pretty smooth.

SUPERSET
Wide Grip Pullups - red mini band assistance
10
8
8

BW Dips - slow ecc., explosive conc.
12
10
10

SUPERSET
Standing Calf Raises - with SSB, toes on two 25lb plates
225lbs x 10
225lbs x 10
225lbs x 10

Supinated Bicep Curls
30lbs x 10
30lbs x 10
30lbs x 10

Romanian Deadlifts - toes on 5lb plates
225lbs x 10
225lbs x 10
225lbs x 10

Bench Press
135 x 5
185 x 5
225 x 8
225 x 8
225 x 6

I got all 8 reps for the 3 working sets last week. Didn’t have them this week. I’m going to say that is because I did bench at the end of the workout (working around two other guys in the gym tonight…who of course, both had bench day).

Good workout. Ended up taking around 1hr 10mins.


#3148

12/06/2018

Full Body W2 D2

DB Flyes - Slight incline
35lbs x 12
35lbs x 12
35lbs x 12

Crunches
15
15
15

DB Skull Crusher
35lbs x 12
35lbs x 12
35lbs x 12

Deadlift
135 x 5
225 x 5
315 x 5
365 x 2
405 x 1
455 x 5
455 x 5
455 x 5 <- starting to feel heavy towards the end of this set. Otherwise, felt pretty good.

OHP
135 x 8
155 x 8
155 x 8

Good workout. Sharing the gym again with two others, so had to wait for awhile for the barbell to free up.


#3149

Saturday
~5 hours of splitting wood/clearing brush. It was a great day for it.

Sunday
1.5 hours of pond hockey. It has been a couple years now since I have laced up the skates, and boy did my legs/lungs feel it. Hoping to get out for some pond hockey as often as I can this winter.

Feeling a little chunky at the moment as I’m still enjoying the “eating loosely and drinking more than I should” holiday season.


#3150

Monday

Took the day off work today, do get some stuff done around the house and put some more time into studying for my interview tomorrow morning. 2.5 hour interview starting at 8am…ugh.

12/10/2018

SSB Squat
135 x 5
225 x 5
315 x 5
365 x 6
365 x 6
365 x 6

Bench - moved hands in slightly, pinky was ~1 finger inside the rings
135 x 5
185 x 5
225 x 8
225 x 8
225 x 8

SUPERSET
Wide Grip Pullups - red mini band assisted
10
10
10

Standing Calf Raises - on two 25lb stacked plates
225 x 10
225 x 10
225 x 10

Supinated DB Curls
30lbs x 10
30lbs x 10
30lbs x 10

Good workout. Lower back was feeling those SSB squats (a little fatigued from wood/hockey on the weekend, I assume). Skipped the RDLs. Took a little video of some pullups, to show off some back gainzz. Uploading shortly.


#3151

#3152

12/12/2018
Full Body W3 D2
Deadlift
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3 <- all sets including this one were beltless, double overhand grip
465 x 5 <- straps
465 x 5
465 x 5

Good effort sets here at this weight.

Strict OHP
45 x 10
95 x 5
135 x 3
185 x 3
225 x 3 <- This was a nice surprise to see that my OHP hasn’t gone to shit from not doing it at all.
135 x 15 <- a nice rep-out to finish off

Incline Seal Row
50lb DB x 10

Didn’t like how that felt, so switched to regular old 1-arm rows.

DB 1 Arm Rows
100lbs x 10
100lbs x 10

Incline DB Flyes
50lbs x 10
50 x 10
50 x 10

Another good workout. I think I’m going to be running at least another 4 weeks of this program after I finish this cycle up. I’m surprised that my physique is still looking pretty solid, despite eating/drinking habits that rival my most unhealthy. Once I clean this up in the new year, I think there will be some excellent results to be had.


#3153

12/16/2018

Full Body W3 D3

SUPERSET
DB Lunges
50lbs x 10
50lbs x 10
50lbs x 10

DB Incline Bench
50 x 8
70 x 8
80 x 8
80 x 8
80 x 12 <- Still a few reps in the tank here. Starting to finally not feel stupidly weak at these.

Chinups - red mini band assist
10
10
10

Barbell Hip Thrusts
135 x 10
135 x 12
135 x 12

Boy are these an uncomfortable movement…
I used one of my knee sleeves under the bar to try and reduce the discomfort, yeah still sucked.

Band Pullaparts
15
15
15
15

DB Lateral Raise
35lbs x 10
35lbs x 10
35lbs x 10

Followed this up with 2 hours of pond hockey. I’m pooped.


#3154

12/18/2018

Small rant of frustration:

So last night I went to drive to my gym, but I couldn’t get off of the road we live on with my 2wd truck due to the freezing rain we got yesterday, so I got back to the house switched to my wife’s AWD vehicle and left again. I got to the gym realized I forgot my training book with my workout in it, and there were a few others working out at that time…so I left. I told myself I’d get it in before work in the morning.

I then proceeding to have a staring competition with my ceiling until 4am when I decided I was going to take today off. It has been awhile since I’ve had one of these nights where I just can’t sleep no matter what I do. Managed to grab a couple hours worth of naps before 10:30am when I finally got out of bed. I ran a few errands in the morning and then went in and got a “workout”.
When I got to the gym I realized I left my gym bag (belt, shoes, sleeves, etc in my wife’s vehicle…good one).

This was my first workout in awhile now that has been complete crap.


SSB Squat
135 x 6
225 x 6
315 x 6 <- felt like 405lbs on my back.
315 x 6
315 x 6

These were tough. The plan was to do 375 x 6 this week, but that just wasn’t happening.
I was doing a bunch of fish-out-of-water (kipping) pullups between sets just for fun. Haven’t quite figured these out yet.

SSB Calf Raises - standing on 2 x 25’s
225 x 12
225 x 12
225 x 12

BB Bench
135 x 5
185 x 5
225 x 3
245 x 8
245 x 8
245 x 8

Back Extension (45 deg)
25lb plate to chest x 12, 12, 12

DB Supinated Curls
35lbs x 10
35lbs x 10
35lbs x 10

Bleh, felt like crap but some work is better than nothing…


#3155

Shit happens man, you’ve been crushing it for what seems like an eternity so you owed a ‘crappy’ day haha.


#3156

Thanks man, yeah I agree that the frequency of my crappy workouts has been low recently, so I suppose it was only time before one reared its ugly head.


#3157

After that mess you should’ve just done some upper body pump work to feel good about yourself. I always feel better with a pump :laughing:


#3158

He’s human! haha! It’ll be normal (by normal I mean well above average) in no time.


#3159

This is true for me as well. Even just finishing with those curls started to make me feel better about the squats.

Sad, but true. Yeah, hitting the weights hard tomorrow night and then on the road for 4 days for holidays with the in-laws. Might be able to slip a quick workout in while I’m there visiting, but won’t be banking on it.


#3160

If you start to feel bad about yourself then try Cindy or Barbara (or a few rounds of either). You’ll just need to find something to grab for a pull up or inverted row.

Come to think of it, I’ve basically only done Cindy and Barbara this week and I’m sore and tired today.


#3161

Cindy: AMRAP in XXmins is always a killer. I am not good at pacing myself, and typically get 80% of the work done in the first 25% of the time…then the remaining 75% of the time is just pure slop.

Barbara: 5 rounds of 20 pullups?? I suppose these would be kipping by Crossfit standards, but since I can’t figure kipping out…this workout would likely take me well over an hour…unless I scale the crap out of it.

Good suggestions though for just getting something in if I can’t find an opportunity to get to a gym.


#3162

I did inverted rows instead of pull ups. I can’t kip and I’d knock myself out on the ceiling of my basement if I could.

I don’t doubt that you could find a gym if you wanted. I was suggesting ideas to punish yourself if you felt guilty about your holiday eating. :laughing:


#3163

Man i hate when that happens, i actually woke up at 2 am this morning and couldnt go back to sleep. Ended up skipping my morning lift session.


#3164

Yep, tends to results in a day of poor performance (gym, work, cognition).


#3165

Merry Christmas/Happy Holidays TNation fam!


#3166

Merry Christmas. Thanks for the encouragement along the way