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Maple Syrup Strength (littlesleeper)

I did not.


Today will be my official Day 1 of The Jacked Athlete 31. I’m glad I ran a little primer week before starting the program. My knees were a little cranky yesterday (they reminded me that I never squat three times per week), so I may need to play around a little bit with my loading for each day.

Like I mentioned previously, I am not very familiar with full body training, so this is going to be a little bit of trial and error for me.

After cleaning up my diet a bit last week, I managed to drop a couple lbs, 218ish in the morning.

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This is what children are for and as luck would have it you have one that should be loading those bars any day now? :smiley:

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Haha, it will be a good day if I’m able to convince him that loading and unloading the bar is fun!


Monday: The Jacked Athlete 31
Front Squat - 7s eccentric
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Light weight, but 7s seems like a very long time when lowering a squat. I was thinking I might try 225 for these sets, but decided to play it safe here on week 1.

Incline Bench - 7s eccentric
135 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Right elbow felt cranky until I put my elbow sleeve on for the last two sets. It actually made a pretty big difference, didn’t think I needed it since I was just keeping it light today.

RDL - 7s eccentric
225 x 5
225 x 5
225 x 5
225 x 5

Chins - 7s eccentric
5
5
5
3

Very different than my typical training. I’m just going to trust the program, and run it as written (as close as I can). Only squatting 185 and benching 155lbs feels like a waste of a workout, but I know that these intensification techniques will provide a different stimulus that hopefully will bring on some gains!

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Out of curiosity, I looked this program up. I got about two paragraphs into it and it lost me. Too fancy for me.

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Just read part 3. First two paragraphs are the first two workouts.

I think something fancy is just what I need for a few months. Training has been stagnant recently.

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Wednesday, Sept 16, 2020 - Jacked Athlete 31 JA31
Zercher Squat - 5s hold mid rep
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5

OHP - 5s hold at top of head
135 x 5
135 x 5
135 x 5
135 x 5

RDL - with blue mini around waist, pulling back - 5s hold at top
225 x 5
225 x 5
225 x 5
225 x 5

Seated Cable Row - 5s hold
50 x 5
100 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

A little less of a kick in the ass than when I did this workout last week.

Major soreness in my lats today from the slow negative chins on Monday.

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Didn’t having the bar on your head that long give you a headache :joy::joy:

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How long do these take you?

I’ll ignore @simo74’s “joke” as a kindness…

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About 5s !!

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Smart ass! lol

I honestly haven’t kept good track of this. I’ve been interrupted a few times which prolonged the workout, if I had to guess I would say 1hr - 1hr15mins. They feel pretty long, but I’m more accustomed to 45min workouts. I’m curious now too, so I’ll start keeping a little better track of this moving forward.

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Thanks!

I’m not sure what to think of them quite yet. They are…different.

5/3/1 and 5th set are my more “typical” training. Main lift done fairly heavy, followed by supplemental work for that main lift. These full body workouts with various intensification techniques are exhausting and definitely providing a different training stimulus which is what I was after.

A bit of a blow to the ego with not touching heavy weight throughout the week, but we will see what it brings after 12 weeks.

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You are a patient man. I’m impressed. It’s tough to switch up things that have worked for you

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Patient or dumb? Only time will tell!

Even if it isn’t optimal for me, I’ll be glad that I gave it a go. Still need to work on my nutrition, it hasn’t been great. I cut out most of the alcohol, but beyond that not a lot has changed. This program has me feeling very hungry, so I’m assuming that just means I’m packing on pure muscle! lol

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Tuesday, September 22, 2020
6-6-4-4
SUPERSET
SSB Squat
135 x 6
225 x 6
315 x 6
335 x 6
365 x 4
405 x 4

Bench Press
135 x 6
225 x 6
245 x 6
275 x 4
295 x 3 (no safeties/spotter, decided not to roll the dice)

DL - fairly light, but at this point in the workout I was exhausted. I’m very out of shape right now…
225 x 6
315 x 6
365 x 6
405 x 4
455 x 4

Pendlay Rows - these felt pretty good. I could likely bump this up to 205lbs for all sets next week
135 x 6
185 x 6
205 x 4
205 x 4

Workout took 1hr. I superset the first two exercises to cut down on the workout time a bit. I slipped this in after the little man went to bed. I typically don’t like working out that late, but it seems to be the only time I have during the day to slip it in (unless I start waking up at 4am like Pwn, but I can’t see that happening any time soon - I am not a morning person…).

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Good work mate. Your working back up to it weights and keep it light cause I’m tired weights are still impressive. Damn you. :joy:

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Thursday, Sept 24, 2020
Gap Workout - some fluff work to fill the gaps
A1 Facepulls - red mini, doubled; 2 sec hold
12
12
15

A2 Lat Raises - 30lbs
12
12
15

B1 Rope Cable Curls - 50lbs
12
12
15

B2 Decline Triceps Ext - 40lb dbs
12
12
15

C1 Banded Hamstring Curls - blue mini
30
30
30

C2 Standing Calf Raises - holding a 45lb plate
10 toes out, 10 toes straight, 10 toes in
10 toes out, 10 toes straight, 10 toes in
10 toes out, 10 toes straight, 10 toes in

Nice quick one, 35mins. Good pump, hammies are shaky after those curls.

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I peeped some zercher squats! My favorite, great work brother

This is my first time having them programmed into my training, so I’m looking forward to pushing the movement a bit over the coming few weeks. Thanks for popping in, I appreciate it.

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