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Maple Syrup Strength (littlesleeper)

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powerlifting
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#21

@TX_iron: Thanks man, it has been pretty motivating to see the bench press moving along. It was a long stall, I think using the conjugate method and starting to introduce bands helped address some of my weaknesses.
The log presses were rough. Trying to power curl that weight up onto my chest from inside the rack was interesting to say the least.
As far as the throws go, I haven’t been following the plan perfectly for them as I don’t own a medicine ball. So I’ve been using my 30 and 50lb sandbags as a replacement. And I haven’t been 'throwing them" as much as “explosively pushing them while still holding onto the handles”…if you can picture that.
I’m sure it looks all sorts of awkward, but doing my best to imitate the movement with what I have. And it is quite sub-maximal weight, so it more or less just gets my blood flowing, I don’t feel like my performance or explosiveness decreases much.
Box jumps, on the other hand. On my third set of these, I’m usually losing explosiveness and expecting my toes to catch and for me to eat shi* on the box…but touch wood, it hasn’t happened yet.

Thanks for stopping in!


#22

04/15/2016

Warm-up
DeFranco Agile 8

Strength
Conventional Deadlift
355 x 5
355 x 5
355 x 5
355 x 5
355 x 5

OHP
145 x 5
165 x 3
185 x 6

Band Pullaparts
34
33
33

Barbell Curls with Fat Gripz
95 x 10
95 x 10
95 x 10

Lying Back Raises (Body weight)
10
10
10

Notes:
Average workout, decent pump. Right shoulder was a little irritated after pressing, but nothing to be concerned about. Weekend out of town at the in-laws. I’ll be doing my best to keep on my diet and try and avoid the booze as much as I can! Have a good weekend folks.


#23

04/18/2016

Warm-up
DeFranco Agile 8

Dynamic
5 box jumps

Strength
High Bar Back Squat
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

Bench Press (Competition Pause)
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Side Bend
60lbs x 25reps
60 x 25

Pullup/Chinup
14
12
12
12

Triangle Attachment Tricep Pushdowns
80lbs x 15
80 x 15
80 x 15

Notes:
This was the first time getting my 50 pullups/chinups completed in just 4 sets, so I’m happy with the progress here. This is the 5th week of 1.1 so its a 5’s week / semi deload. Looking forward to next week and starting 1.2!


#24

04/20/2016

Warm-up
I just finished a game of hockey so I may have skipped my warmup/dynamic work. Also blocked a shot with my ankle and currently limping around.

Strength
Conventional Deadlift
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

OHP
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Side Bend
60lbs x 25reps
60 x 25

Pullup/Chinup
14
12
12
12

DB Hammer Curl
40 x 10
40 x 10
40 x 10

Back Raises (BW)
10
10
10

Band Pullaparts
34
33
33

Notes:
Almost didn’t workout tonight since I was in some decent ankle pain from blocking a shot in hockey. Then I thought if @Alpha can do his workouts and a strongman competition on a BROKEN foot, I sure as hell am not going to wimp out from a bruise. So thanks for being a great source of motivation Alpha. Got through the workout, my ankle wasn’t overly impressed with my choice. Oh well.


#25

04/22/2016

Warm-up
Defranco Agile 8

Strength
High Bar Back Squat
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

Bench Press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Side Bend
60lbs x 25reps
60 x 25

Pullup/Chinup
14
12
12
12

Pullup/Chinup
12
14
12
12

Side Plank
30sec each side
30sec each side
30sec each side

Rope Tricep Pulldown
70 x 15
70 x 15
70 x 15

Notes:
Ankle is still bothering me from blocking that shot Wednesday. Tore down my old deck tonight with a friend. Tomorrow will be doing some excavating with a rented skid steer for where my new deck is going. Hopefully have a good part of it built tomorrow as well, so that should be a good physically demanding job for my off day. Likely needed to burn off the Bud Light and burgers, but I’m not planning to be on stage anytime soon!


#26

04/27/2016

Warm-up
Defranco Agile 8

Dynamic
3sets of 5 box jumps

Strength
High Bar Back Squat
275 x 3
315 x 3
355 x 3
395 x 3

Bench Press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Pullup/Chinup (40lb DB between legs)
5
5
5
5
5

Side Bend
60lbs x 25reps
60 x 25

Triangle Tricep Pulldown
50lbs x 30reps
50 x 25
50 x 25
50 x 20

Notes:

Today was to make up for Monday’s missed workout. I was building a deck all weekend, and Monday I was off work for Turkey hunting. I didn’t get back from hunting until around 8pm and went to bed almost immediately. Yesterday we dug out our footings for the sonotubes and poured concrete, so I got up early and pounded out my workout this morning.
Typically I hate working out in the morning, but maybe because I haven’t been to the gym since Friday, I was pumped up and had a great workout. Everything felt smooth, energy was there, couldn’t ask for much more.
I play hockey at 4pm today, so I`ll likely do my Wednesday workout tomorrow, then I will be caught up.
Today was Week 1 workout 1 for 5/3/1 1.2, I enjoyed the extra couple bench sets as my secondary bench days were feeling pretty easy for the 1.1. I increased my TM for my main lifts by 10lbs EACH. I know bench and OHP are suggested to increase only 5lbs, but I used fairly conservative TM’s for my first phase and tended to round up for my weights with those exercises anyways.
TM’s for this cycle:
Bench: 295
Squat: 395
Dead: 485
OHP: 205

Also, quick update on my back. It has been feeling pretty strong recently. Still gets tight here and there, and it is definitely something that I’m keeping in the back of my mind while training, but touch wood it hasn’t flared up now in awhile. I’ve been going to a chiropractor twice a week to help correct my spinal alignment, so I’m sure that is at least helping a little. The grind continues.


#27

04/29/2016

Warm-up
Defranco Agile 8

Strength
Deadlift (Conventional)
340 x 3
390 x 3
435 x 3
485 x 2 (RPE 8.5 - Could have grinded a couple more reps, but decided to save my back as I will be working out tomorrow as well with heavy squats)

OHP
155lbs x 5 reps x 7 sets

Fat Grip, Wide Grip BB Curls
5sets x 10reps x 95lbs

Lying Back Raise (B.W)
3 sets of 10reps

Band Pullaparts
100 total reps (34, 33, 33)

Notes:
Getting caught up on my workouts. I’ve been coming straight home from work and working on my deck until dark, so I’ve fallen a couple days behind. Strength is still there, just a little distracted from lifting with life at the moment. I’ll be focusing in shortly as the deck is nearly done now.


#28

04/30/2016

Warm-up
Defranco Agile 8

Dynamic
3 sets of 3 standing long jumps

Strength
High Bar Back Squat
7 sets of 5 reps @ 295lbs

Bench Press
205 x 5
245 x 3
265 x 3
295 x 4 --> Rep PR

Chinup/Pullup
5sets x 5reps with 40lb DB between feet

Side Plank
Each side 45secs - 2 sets

Tricep Pulldowns (Rope)
100 total reps @50lbs (40, 25, 35)

Notes:

Good workout today, 265 felt quite heavy so I was a little worried about my TM set @ 295lbs. It went up for a smooth 4reps with decent pauses at the bottom of each. Definitely a rep PR, looking forward to testing my bench max again in a few weeks when I complete 1.2.


#29

05/02/2016

Warm-up
Defranco Agile 8

Only had about 1/2hr to train before my friend showed up to start working on my deck again so I did a quick barbell complex.

Loaded the Barbell and did the following:
8 Cleans
8 Military Press
8 Back Squats
8 Front Squats
8 Deadlifts

I completed the circuit 3 times through. The lifting portion took almost exactly 2mins, and I rested 1min between rounds. All done from start to finish including warmup and cleanup in <20mins. Might try to squeak one or two of these in a week. I enjoyed doing it and got a good little sweat going…definitely need to work on my conditioning more.

05/04/2016

Warm-up
Defranco Agile 8

Dynamic
3 sets of 3 standing long jumps

Strength
High Bar Back Squat
7 sets of 5 reps @ 295lbs

Bench Press
190 x 5
225 x 5
250 x 5
295 x 5 --> Rep PR

Chinup/Pullup
5sets x 5reps with 35lb DB between feet

Side Bend
60lbs x 25reps
60 x 25
Tricep Pulldowns (Rope)
100 total reps @50lbs (40, 25, 35)

Notes:
Noticed mid-way through the workout that I was doing week 3 instead of week 2…printed double sided and didn’t notice. Not ideal, but I think I’m going to continue with week 3, then next week do week 2. Hit another bench PR which was nice, psyched to try and hit 350lbs at the end of this cycle.


#30

05/05/2016

Warm-up
Defranco Agile 8

Strength
Conventional Deadlift
7 sets of 3 reps @ 365lbs

OHP
135 x 5
155 x 5
175 x 5
205 x 4

Barbell Curls
95lbs x 10reps x 5 sets

Notes:

Performed this workout quickly before work so I skipped most of my assistance work. My workouts have been slightly unorganized and rushed the past week or so. I have been really busy between building my deck, tearing my atv down and getting it going again, and going to need to start getting my boat ready for the water as well. Spring time means lots to do outside, so at the moment my workouts aren’t getting as much attention and focus as I’d like them to. But this should only last a few weeks when I get everything else settled.


#31

05/07/2016

Warm-up
Defranco Agile 8

Dynamic
Box Jumps, 3sets of 5 jumps

Strength
High Bar Back Squat
295 x 5
335 x 3
375 x 1
395 x 4

Bench Press
7sets of 5reps @ 225lbs

Pullup/Chinup (35lb DB between feet)
5 sets of 5 reps

Side Bend
60lb DB 2 sets of 25reps

Tricep Pulldowns (Using Triangle Attachment)
50lbs - 35, 35, 30 (100Total)

Notes:
Good workout, starting to get my energy back in the gym now. I have to say, 5/3/1 is likely going to be staying a staple of my workouts for a long time to come. The structure, length of workouts and the steady progress I’ve been making give me no reason to switch programs. Aesthetically I can’t complain either, as long as I’m on top of my nutrition, my shirts and pants keep getting tighter in all the right places. Dial the calories back and make sure I hit the weighted vest walking on the treadmill and I can drop a lb a fat in a week without tracking my calories religiously. I enjoy conjugate, layers, and your typical bodybuilding templates…but 5/3/1 is going to remain the backbone of my training for awhile. Finishing up week 2 of Beyond 1.2, and unless my goals drastically change I’m going to see the entire 20week program through.


#32

05/09/2016

Warm-up
Defranco Agile 8

Strength
Conv. Deadlift
365 x 5reps by 7 sets

OHP
145 x 5
165 x 5
185 x 3
205 x 5

Barbell Curls
5sets x 10reps @ 95lbs

Notes:
Getting my main lifts accomplished, and cutting corners on my assistance at the moment. I’m really short on time right now, so I’m squeezing in short workouts when I can. I can see the light at the end of the tunnel though. Next week I should be able to get on more of a consistent schedule.

Today the deadlifts felt great

05/12/2016

Warm-up
Defranco Agile 8

Dynamic
Box Jumps, 3sets of 5 jumps

Strength
High Bar Back Squat
255 x 5
295 x 5
335 x 5
395 x 3

Bench Press
7sets of 5reps @ 225lbs

Pullup/Chinup (BW)
5 sets of 5 reps

Notes:
On my third rep of 395lbs on the back squat I felt some abdominal discomfort so I called it quits. Could have hit at least one more. RPE 8.5. Got my pullups done between bench sets for my assistance.

05/16/2016

Warm-up
Defranco Agile 8

Dynamic
Sandbag swings - 30lbs x 15 reps

Strength
Conv Deadlift
315 x 3
365 x 3
415 x 3
485 x 3

OHP
7sets of 5reps @155lbs

Notes:

Getting caught up as I missed Friday’s workout last week. Skipped assistance this morning, as I’m short for time before work. But now I can start on my week 4 workouts and should be able to get through them all this week.
Small tweak in my back during plus set of DLs this morning. I tweaked it a few weeks ago playing dodgeball and has not yet fully recovered. After 1.2, I might do 1 month of a more BB style workout to let the body recover a bit. During this time I’m going to put myself in a slight caloric deficit to see if I can shed a couple lbs of fat. Then back to maintenance/caloric surplus for 5/3/1 1.3.


#33

05/17/2016

Warm-up
Defranco Agile 8

Dynamic
Sandbag Swings

Strength
Conv. Deadlift
275 x 5
315 x 3
365 x 1
405 x 1

Log Press (Clean once)
5sets of 5reps @ 135lbs

Assistance
Barbell Curls
5 sets of 5 reps @ 95lbs

Band Pullaparts
100 Total Reps (3 sets, 34, 33, 33)

Back Raises (BW)
3 sets of 10 reps

Notes:
This morning was the beginning of week 4. Since I messed up my weeks I’m doing deadlift twice this week the same as last week. This was day 2 of deadlifting in a row so I backed off my % but got the work done.
Made sure to hit my assistance this morning as I have been skipping it for a couple workouts now. I am now back on track for tomorrow’s workout in week 4. Hopefully my schedule will be back to normal for a little while.


#34

Well I’ve been really slacking on the logging of my workouts now the past couple weeks. Starting a new rotation at my job, spring chores, and all the other excuses are getting in the way. But I promise I haven’t been missing my workouts! I’ve been logging them with my good ol’ pen and paper, just a matter of typing them on here.

05/20/2016

Warm-up
Defranco Agile 8

Dynamic
Standing long jumps 3 sets of 4 jumps

Strength
Back Squat
295lbs x 7 sets of 5reps

Bench Press
225 x 5
250 x 3
280 x 1
I had some elbow discomfort from playing baseball earlier today so I didn’t do a rep max at my TM today.

Assistance
Hanging leg raises (between squat sets)
10, 10, 10

Pullup/Chinup
5 sets of 5 reps

Side Bend
2x 25reps @60lbs

One arm rope Triceps Pulldowns
21, 23, 15, 16, 10, 10 (100total) @ 30lbs

5minute weighted vest walk at 3mph

Notes:
I have a baseball practice today before my workout and by the end of it could barely lift my arm from throwing the ball in from the field for an hour. That cut my bench short slightly but other than that, things felt good.

5/22/2016

Warm-up
Defranco Agile 8

Dynamic
Box jumps
3x5

Strength
Conv Deadlift
7 sets of 3reps @ 365lbs

OHP
155 x 5
175 x 3
195 x 1
205 x 3 + 2 x push press reps

Assistance
Barbell Curls
12, 12, 12, 8, 8 @75lbs

Back Raises
10,10,10

Suspension trainer mix of rows and reverse flyes (both ‘Y’ and ‘T’ variations)
100 total reps

5minute walk with weighted vest @3mph

Notes:
OHP surprised me with its difficulty. I had anticipated hitting 205 for 5 reps, but it felt heavy for whatever reason. I thought I would mix it up a bit for my assistance, so I did some work on my suspension trainer. Got a good back pump from it.


#35

05/24/2016

Warm-up
Defranco Agile 8

Dynamic
Standing long jumps 3 sets of 4 jumps

Strength
Back Squat
295lbs x 5 sets of 5reps

Bench Press
225 x 5 x 5

Assistance
Pullup/Chinup
12, 13, 12, 13

Side Bend
2x 25reps @60lbs

Notes:
Main lifts felt good. Morning workout, cut short due to time constraints. Sacrificed some assistance.

05/25/2016

Well I was out of town for work for a few days and of course the hotel that I was put in had their fitness center under construction. So I walked to a Goodlife Fitness down the road to get a workout in. I walk in the gym and see 100 treadmills, 15 stair climbers, a good, large set of dumbbells with benches and one half rack with a lineup… Dumbbell workout it is…

Reverse Dumbbell Lunges
Worked up to holding 80lb dumbbells for sets of 8-10 with each leg

Dumbbell RDL
80lb dumbbells, 5 sets of 10reps

Calf Raises
80lb dumbbells, 3 sets of 12reps

Arnold Presses
Worked up to 80lb dumbbells for 6reps

Dumbbell High Pulls
Worked up to 40lbs for 8reps

Dumbbell Rows
65lbs 4 sets of 12reps (holding peak contraction every rep)

5minute cool down treadmill walk 2.5mph.

Notes:
Got a good sweat on and pump on with the dumbbell work. I was working out with a fellow co-worker, so the workout took a little longer than if I was by myself. But it was nice working out with someone again, I have been flying solo in my home gym for over a year now!.

5/27/2016

I skipped my warmup and dynamic today because I just finished moving a friend out of his apartment and into his new house. Needless to say I was plenty warmed up, so I basically jumped right in.

Strength
Back Squat
295lbs x 5 sets of 5reps

Bench Press
225 x 5 x 5

Assistance
Pullup/Chinup
13, 13, 13, 11

Side Bend
2x 25reps @60lbs

Triceps Pulldown Triangle Attachment
70lbs - 18,15,15

Notes:
My legs were feeling it from the calf raises and reverse lunges at my previous workout. I haven’t done those movements in awhile and they turned out to be a nice shock to my body. I could feel my forearms the following day as well from all the dumbbell work. Today’s workout went well, but I haven’t turned on my A/C yet and it is HOT in my house. I was soaked after this one.


#36

Yesterday marked my first day of my eating challenge that I pulled from @Alpha’s articles over at NEVERsate. I’ve managed to convince 5 of my colleagues into joining me in this challenge for the month of June.
Eating plenty of protein and healthy fats, no direct carbs (just from veggies and some fruit), no desserts, and nothing un-natural or processed.
Only on day 2 of being carb-free and feeling alright, maybe a little more irritable than other days, but nothing crazy. Anticipating hitting some severe mental fog in a day or two.
I’m going to be doing this challenge for a minimum 30days, then possibly a slightly more relaxed version for another 30-60days. Going to try to really get my BF% down as it has been creeping up slightly over the last few months.
Just completed my 5/3/1 1.2, so I may switch to: 10x3 For Fat Loss for a few weeks. Then hop back into 1.3 once I have reached my desired level of BF. By continuing to hit my main lifts at a decent % I don’t think I should lose to much in terms of my 1RM, so this SHOULD be a smooth transition into and out of this program.

Starting this eating challenge/program at 212lbs, and hoping to end up around the 195-200lb without sacrificing too much muscle/strength.
Some staples of my diet will include:
Eggs
Milk
Ground Beef
Chicken
Tuna
Spinach
Frozen Veggies
Bananas (1 per day)

Wish me luck, I hate trying to lose weight…I don’t think I’m alone with that thought.


#37

05/30/2016

Well I can see myself having a love/hate relationship with this program.
Coming off of 5/3/1 I was relatively used to the 5-7 sets of 3-5 reps at 75% of my 1RM. However, my rest periods were 60-75seconds.

Today was 10x3 with 45seconds of rest, and it seemed every time I got out from under the bar, it was time to get under it again. My house was pretty hot yesterday so this workout was a sweat factory.

Warmup

Defranco Agile 8

Strength
Deadlift
10x3 @ 365lbs - 45sec rests

Chinup/Pullup
10x3 @ 50lbs weighted vest - 45sec rests

SSB Squats
10x3 @ 275lbs - 45sec rests

Dips
10x3 @ 50lbs weighted vest - 45sec rests

Treadmill Cooldown
10mins @ 2.7mph

I was aboslutely drenched after this workout. I woke up this morning at 209lbs, dropped 3lbs in 3 days. Shedding the early diet water weight as a result of no carbs. Looking forward to the point where it becomes fat I’m shedding off!


#38

05/02/2016

Walked into the gym today with a little tweak in my back so I adjusted my weights accordingly:

Warmed up with Defranco Agile 8 as per usual

Back Squat
10setsx3reps @275lbs <- This felt easy. All sets flew up, but was definitely getting the blood flowing throughout the sets

Bent Over Rows
10x3 @185 <- Again, this exercise was relatively easy, but was holding the peak contraction for a full 2 count to make sure I really hit the upper back muscles

Romanian Deadlift
10x3 @275lbs <- This gave me a pretty good lower back pump and could feel the glutes and hams engages throughout the sets

Standing Military Press
10x3 @165lbs <- 9-10 sets were starting to struggle. This was a good weight for me for the 10x3, may have been able to complete it with another 5-10lbs, but happy with what I got out of this one.

These exercises took me 50mins to get through, then I jumped on the elliptical for 5 mins. 1 min slow, 20sec fast as a quick finisher.


#39

So it turns out I lasted 1 whole week on the 10x3 for Fat Loss Program…I just can’t continue on a program that only has me working out twice a week, no matter how effective. My gym time is my relief, and I need it minimum 3 days a week to maintain sanity.

I’m going to be following CT’s recent article: https://www.t-nation.com/training/how-i-added-100-pounds-to-my-deadlift-in-2-weeks

This has me working out 4days a week based around the big lifts, and I can autoregulate based on how I’m feeling for the day.

Last nights workout looked like this:
06/06/2016

Pullups/Chinups
10/10
5/5

I did these to start after watching @Alpha’s video on how he makes sure to warm up with a pulling movement in the same plane as his main pushing movement for the day.

OHP
45lbs x 5reps
135 x 5
185 x 5
205 x 3
205 x 3
205 x 2 <- Failed 3rd rep of this one
185 X 5 <- Bracing so hard on this one that after my last rep I was seeing stars

Barbell Skull Crushers
45lbs x 10reps
65 x 10
75 x 10
85 x 10
85 x 8
85 x 8 <- These last two sets at 85lbs were getting pretty shaky, triceps showing fatigue

Side Lat Raises
25lbs x 8reps
35 x 6
40 x 6
35 x 8
25 x 8

Triangle Attachment Triceps Rope Pushdowns
80lbs x 12
80 x 12
80 x 12 <- Not much left in my triceps at this point!

Weighted Vest Walk: 5mins @ 2.8mph


#40

06/07/2016

Back Squat
45lbs x 10
135 x 10
185 x 8
225 x 6
295 x 5
345 x 5
395 x 4 <- Put on belt for this set, and left it on for the remainder of my squats
345 x 5
225 x 8

Hip Thrusts
115 x 12
165 x 8
165 x 8
115 x 12

Blast Strap Fallouts
10,10,10

Rear Lunges - Barbell in Front Rack Position
135 x 10 (5 per leg)
135 x 10
135 x 10

Notes
Good day for me. Squats grooved pretty nicely, 395 x 4 is good for me, especially because I’m currently in a caloric deficit on virtually no carbs. Weight is still hovering around the 207-208lb mark, but definitely starting to feel tighter and abs are significantly more visible now.
Doing those rear lunges in the front rack is a pretty big deal for me. I have NEVER been able to hold the bar in a front rack due to mobility restrictions. I have been going to the chiropractor and working on my shoulder mobility in an attempt to to this, and it happened. Albeit, with not much weight, but I’m interested to see how I will hold up once I load my front rack. I was squeaking and choking during a few of those reps…but I’m pretty sure that’s just the shittiness that is the front squat…