T Nation

Maple Syrup Strength (littlesleeper)

t-ransformation2018
powerlifting
t-ransformation2019
t-ransformation2017

#3408

Well some cars can make anyone look small. Like big ass truck. :wink:


#3409

This must be why I drive a Chevrolet S10, to make me look big!

image


#3410

I have a f-350 4x4, 4 doors with an 8’ bed. If you can look big in that! You got to be well over 6’6"


#3411

Traphouse Barbell Conjugate W2D2

The day we have all been waiting for.

ME LOWER
3" Deficit Deadlifts Against Green Bands - conventional, mixed grip.
45 x 5
135 x 5
225 x 3
315 x 2
405 x 1
475 x 1
525 x 1 - RPE10. This would have been a sexy Instagram video, lol. Slowed right down when I got over the knee and just had to give 110% and stay with it to grind through the top of the movement. Lots of good energy in the gym, everyone else (6 guys) all stopped what they were doing to watch and cheer me on. I just kept pulling until I locked it out, then did a little look around for good measure at the top/lockout. Coach enjoyed that a little and made a comment about there being no cameras.

I’ll have to measure the box I stood on for these, I wouldn’t be surprised if it was higher than 3". The bar was damn close to the top of my shoes for this. If I had to guess (based on how the deadlift felt with just an empty bar + bands) I’d say the bands added somewhere around 150lbs at the top. This would put the top of the pull at 675lbs which I’d be happy with.

All sets done with mixed grip.

SSB Squats to 12" Box - very close stance
135 x 5
225 x 5
275 x 5
275 x 5
275 x 5

Felt good, no issues here. Core/lower back are really challenged from box squats

GIANT SET
GHR
10
10
10

Back Extensions on GHR
10, 5
10, 5
10

Crippling back pump. Had to limp/waddle over to the plyo box for each set of step ups.

Plyo Box Step-ups - no push off with other leg (basically a pistol squat)
10 (5 each side)
10
10

SUPERSET
Knee Raises - 10lb DB between feet
10
10
10

Reverse Hypers
160 x 15
160 x 15
160 x 15

Finisher:
SSB March on the spot - against purple bands
135lbs + bands x 2minutes.

Yikes, these took some effort. Upper and lower back were crying for help during this. 2min is not short.

Another good workout. Coach told me it will be important to keep my eye on my resting heart rate in the morning to make sure we aren’t pushing too hard.

Man it felt good to pull heavy and grind like that, especially with a good group of guys who were cheering me on. That pull is my favourite training highlight so far in 2019!

"Education is important, but big biceps is importanter."


#3412

Great write up and sounded like a great training session. I love the comment about all the guys in the gym watching and cheering you on. Made me think about finding some friends !


#3413

My lower back started to ache just reading this…

I feel the impulsive urge to buy some bands right now. Everyone’s using them!

My phone is downloading the Explosive Jump file right now. Thanks!


#3414

Hahahaha! One minute is not short. You’re a beast man. 675 DL at a deficit! Holy crap. Way to go. My lower back hurts just reading that session lol


#3415

I’ve trained alone for 99% of my workouts for the last 4-5 years now, so training with others is definitely new. I’m still training alone in terms of not doing the same workouts with anyone or sharing equipment, etc., but having people in the gym has definitely been an additional external motivator for me.

Oh man, it was pumped up. He had one other guy in there doing a similar lower back pump superset, and he was dying as well lol. Good times.

No problem man, I was stumbling around looking for some Westside Manuals to read and came across that one. I honestly haven’t even scrolled through it yet, but thought that it might be something up your alley (or maybe I shouldn’t have judged the book by its cover?).

Haha, well only 545 to 575 was probably a deficit and then the last 100lbs came on at regular height! But thank you, it was one of those lifts that took a sustained maximal effort to complete. Previously, I would only go this hard less than 5 times a year! Now, I’m going Maximal Effort twice a week! (One lower and one upper, on rotating lifts; as per The Conjugate Method)

I’m going to need to start prioritizing sleep! (I say this every other day…) Last night was another under 6hr sleep, which isn’t bad by a lot of people’s standards, but I have no reason to get less than 8hrs per night right now.


#3416

That’s a hard one. I’m usually 1130 or 12 to 6. Last night I made it into bed by 11 though. Too bad there aren’t 26 hrs in a day. That would help. Between, work, kids, wife, training, and food prep I feel spread thin at times.


#3417

SSB march! I’m definitely stealing that.


#3418

I’m still without this large responsibility, so I should easily have 2hrs more per night to sleep than you do!

It was definitely a good little finisher! Last week I ran a band through my lifting belt and under each foot and did a 3minute march, and it lit up my hips. So lots of direct work to target my weak points! Touch wood I haven’t felt healthier (in terms of aches/tweaks). Hips are feeling strong, elbows aren’t angry, shoulders have been behaving and knees are good.

I asked my coach about different recovery methods (foam rolling, lacrosse ball, stretching, etc.) and he basically said they are fine, but he has had much better results addressing/strengthening weak points than with the former methods. My top 3 weaknesses that he has identified are triceps, lower back, and hamstrings. So a lot of my assistance work will be tailored for strengthening these areas.


#3419

It’s definitely an add-on to his other books. It doesn’t cover an actual training session or workout. It clear that Louie is crazy!

I know science and text books are disconnected from real life trial and error but I’ve never seen it even heard about people doing the stuff he’s doing. I can’t say it doesn’t work though.

I’m curious about how he would actually train an athlete. Is there an in - season program that reduces volume?

Everything I’ve ever studied or done dials it back for the season. Practice becomes the training stimulus for plyos and conditioning.

It’s definitely up my alley. I just wish I didn’t have crap anatomy in my hips. My structure causes hip impingement so it’s hard to force myself to squat just because I can. I don’t want a titanium hip!

How would you do ME day with lunges or split squats?


#3420

Since we move to the new gym. I’m experiencing this too. I’m not the strong gym anymore. And there are some big beefy cockstrong dudes at the gym. It’s cool to see how they work. I can’t say I’m too impressed honestly. Most of them don’t seem to know jack and are just doing this or that.

But there are some dudes that I will be able to learn from.


#3421

Is this possible? Who can we call about this?


#3422

I need to do some more reading into The Conjugate Method myself. I don’t really know what sort of peaking protocols they use prior to a meet (I’m assuming it would be different from the norm, just as the training method is).

That’s awesome Hog. I am the strongest dude in this gym still, but my coach is much more knowledgeable about training than I am, so I’m letting him take over the reins 100%. Accessory volume has also increased significantly so I wouldn’t be surprised if I put on a little mass in the process too!

It would be great, but I’m afraid I would just find something to waste an additional 2 hrs a day doing… or hell, they would probably just make the average work day longer if that was the case!


#3423

Traphouse Barbell W2D3
DE UPPER

Speed Bench - 2" pad under shirt (45%)
45 x 20
45 + red mini bands x 15
160 + bands x 3 - regular grip
160 + bands x 3 - regular grip
160 + bands x 3 - regular grip
160 + bands x 3 - close grip
160 + bands x 3 - close grip
160 + bands x 3 - close grip
160 + bands x 3 - wide grip
160 + bands x 3 - wide grip
160 + bands x 3 - wide grip

Not as explosive as I would have liked to been here. I’m hoping that speed bench will wake my bench up, because it is clearly a weakness.

High Incline DB Press - 1 click down from 90degrees
30lbs x 20
50lbs x 20
50lbs x 20

TRAP/UPPER BACK GIANT SET - all movements done face down on incline bench
DB Rows
50lbs x 15
50lbs x 15
50lbs x 15

DB Shrugs
50lbs x 20
50lbs x 20
50lbs x 20

"Y" Raises
10lbs x 10
10lbs x 10
10lbs x 10

SUPERSET
Banded OH Triceps Extensions
50 per arm
50 per arm
50 per arm
50 per arm
50 per arm

Triceps were toast. Started doing these standing, then kneeling, then moved the pin higher on the rack…just kept decreasing resistance. Lots of rest-pause sets to get these reps.

Standing Banded Crunches - Green band
50
50
50
50
50

Fat Gripz on a Football Bar
100 curls without dropping the bar

This took quite awhile and I sorta cheated by resting the bar on my thighs, forearms/biceps/shoulders were on fire.

Feet Elevated Wide Grip Pushups
100reps for time: 4min 35s

Took a lot longer than I had hoped, but I was gassed. I was eeking out 5rep mini sets, then 4 reps, then 3 reps. Ughh.

Finisher:
SSB Squats for 5minutes (!!):
Minute 1: Regular Stance (~20reps)
Minute 2: Wider than shoulder width (~15reps)
Minute 3: Wide Stance (~10reps)
Minute 4-5: Sumo full width stance (~15reps total)

Upper back, legs, hips, lungs, everything was tired from these!

Good workout. Exhausting workout. This one took around 1hr 20mins.


#3424

Good grief, that looks awful! @flappinit, get a load of that finisher. It seems right up your alley!


#3425

Greg hasn’t much positive to say about it. He said they peaked squat using bands to a circa max so it was really hard to figure out straight weight; and they didn’t really peak bench.

Tbh a simple peaking method would probably work fine.


#3426

Jesus. After that long ass workout, no less. Awesome work, @littlesleeper


#3427

I was thinking this as well. It would be a good way to see if The Conjugate Method works rather than if a new peaking protocol didn’t work well.

Thanks Flap, it was a doozy of a workout!