Maple Syrup Strength (littlesleeper)

These are my immediate two thoughts as a total Dan John fanboy.

Big fan of you dude. So glad to see you back.

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What did they say was wrong with your hip/knee or just overall tightness? I had a lot of external rotation on one side and have been doing a lot of mobility stuff and it sort of seems to be improving, but damn, it just seems so stiff and tight all the time if i don’t do my mobility stuff every few hours it just goes right back to feeling awful.

Nice to see you logging again!!

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Thanks @T3hPwnisher! I’ll definitely have a look at these as well.

I always appreciate you popping in here. I’m still unsure of what my overall goal is at the moment, making nailing down the “right” program a little difficult. For now, increasing consistency and keeping athleticism will be my direction.

Hi @Spock81! It seems that it is mainly tightness, starting with my psoas. After my first session where my physiotherapist “released” it, I felt a lot of relief in my hip. Similarly, she feels that my outer quad/ITB is tight causing my knee cap to glide improperly causing pain and irritation at certain angles under load. I’ve been working around these pains for some time, so I figured I might as well look after it before I start feeling older than I already do, lol. I want to be able to keep up to my two boys as long as I can! Mainly targeted stretching and foam rolling for homework, which is much better than me watching youtube videos and just throwing everything and the kitchen sink at it to try and help. The hip pain comes when externally rotating my hip, or when I grab my knee and bring it towards my chest.

Thanks for popping in!

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Nov 8, 2022

Strength
[Front Squat]
• 5 reps at 135lbs
• 3 sets: 5 reps at 185lbs

[Back Squat]
• 10 reps at 225lbs
• 8 reps at 275lbs
• 6 reps at 315lbs
• 4 reps at 365lbs

[Bench Press]
• 10 reps at 135lbs
• 8 reps at 185lbs
• 6 reps at 225lbs
• 4 reps at 245lbs

[Bar Dips]
• 3 sets: 20reps

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Nov 9, 2022

Core
6 rounds:
• 20 sec Hollow Body Hold
• 20 sec Rest

Conditioning (part 1)
10 min AMRAP:
• 15 cal AirDyne
• 15 [Simulated Wall Balls] 20lbs DB

Completed: 5 rounds.

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Nov 10, 2022
Core
Accumulate 1 min:
• [L-sit]

This took my >6mins to get 1 full minute in the L-Sit position. Abs were burning and quickly losing strength to hold my legs up!

Conditioning
Reps for time:
• [Pull-ups] 15-10-5
• [Deadlifts] 30-20-10

Round of 30: 135#
Round of 20: 185#
Round of 10: 225#

Completed sub 10 mins.

This was actually quite tough cardiovascularly. A few times during the deadlifts I was forced to take a few breaths at the top to collect myself.

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Nov 12, 2022
I had ~20mins to slip a quick session in:

OHP
50lb DBs x 5
65lb KBs x 5
65lb KBs x 5

Ab Wheel
5
5

Pullups
5
5
5

Sandbag Carry
10 laps of weight room with 150lb sandbag

I’m also in a bit of a Dan John rabbit hole now (thanks Pwn). Diving into his and Pavel’s Easy Strength book. Just skimming through it now, but hope to sink my teeth into it if I can find some time! I have night shifts this week where I can often find some downtime to do a little bit of reading.

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Don’t worry @T3hPwnisher did that to me too.
It is a good path to tread though. Enjoy

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Dan John’s Easy Strength

Today marks the beginning of the 40 Workout Strength Challenge, wish me luck!

Nov 14, 2022
Military Press:
135 x 5
135 x 5

Axle Deadlift:
315 x 5
315 x 5

Front Squat:
185 x 5
225 x 5

Sandbag Over Shoulder:
150 x 3
150 x 3

Ab Wheel:
8
8

My plan is to hit Military Press, Axle DL and FS as my main lifts for the first 4 weeks (min.) and assess whether I want to move to another variation for the remaining 4 weeks. I’m going to be mixing things up with my sandbag/carry and ab work throughout.

This workout was a bit of a feeler workout. I purposefully stayed on the lighter side, so I can remain consistent with this attempt at higher frequency.

This was just some good ol’ fashioned work right here. Full body, moderately heavy, compound lifts, higher frequency - sounds like a recipe for “Farm Boy Strong”. All work was completed around the 30min mark including setup time. Now that I’ve arranged the weight room for these lifts, I should be able to stay well under that 30min mark.

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I’m also going to put a little more effort into my meal prepping, as that has been lacking.
A little Costco run photo to add some colour to the log.

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That should give you a few good meals

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Nov 16, 2022
Military Press:
155 x 5
155 x 5

Axle Deadlift:
315 x 5
315 x 5

Front Squat:
225 x 5
225 x 5

Sandbag Over Shoulder:
150 x 3
150 x 3

Ab Wheel:
8
8

Bumped the weight a bit for OHP and Front Squat. My right knee is still giving me a little grief around 90 degrees. Otherwise, good workout. 25mins in and out, breaking a good sweat despite the cooler temps in my basement. Night shift this week hasn’t affected me as much as I thought it would, as I’ve managed to string together better sleeps than usual touch wood.

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No need to go ATG on the squats mate. LOL

You won’t catch this guy squatting high very often!

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Nov 19, 2022
Military Press: (from the floor)
155 x 5
185 x 3
225 x 2

Axle Deadlift:
315 x 5
365 x 3
405 x 2

Front Squat:
225 x 5
275 x 3
315 x 2

Sandbag Over Shoulder:
150 x 4
150 x 4

Ab Wheel:
10
10

Pushed the weight up a tad with this one, still relatively low %1RM but the effort is there.

4 Likes

Still moving some decent weight I see. Nice work

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Nov 20, 2022
Military Press:
155 x 5
155 x 5

Axle Deadlift:
315 x 5
315 x 5

Front Squat:
225 x 5
225 x 5

Standing Side Crunch: (100lb KB)
2 sets of 30s of side crunches (each side)

There is probably a better name for these, but I think you get the picture.

Ab Wheel:
10
10

Well that marks 4 workouts for the week (supposed to be 5), considering that was my first week of night shifts of the winter, I’m not upset with myself for only getting 4 sessions in.

5 Likes

Nov 23, 2022
Military Press:
165 x 5
165 x 5

+10lbs on these sets moving forward. Reps are still feeling strong. Bar taken from the floor on each set (clean once).

Axle Deadlift:
345 x 5
345 x 5

+30lbs on these sets moving forward. Seems like a good weight for a couple of weeks.

Front Squat:
245 x 5
245 x 5

+20lbs on these sets moving forward. If I really exaggerate my knees outwards during the squat, I do not feel pain. I also don’t feel nearly as strong in that position though. So I’m just going to inch this weight up and not force it yet.

Standing Side Crunch: (100lb KB)
2 sets of 30s of side crunches (each side)

Ab Wheel:
10
10

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Nov 24, 2022
Military Press:
165 x 5
165 x 5

Axle Deadlift:
345 x 5
345 x 5

Front Squat:
245 x 5
245 x 5

Standing Side Crunch: (100lb KB)
2 sets of 30s of side crunches (each side)

Ab Wheel:
10
10

Next workout is working up to a heavy single for each lift. I won’t be testing any 1RMs but will push weights up a bit and see how moving a little more weight feels. I have some weights in mind for my top singles, but we will see how it feels (likely tomorrow).

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I just returned from a mini vacation trip with friends (+kids), just a few hour drive from where we live but a little getaway nonetheless.

We are very fortunate to have a great close friend group, but making time to see each other has become less and less frequent with everyone lives getting busier. We shared a ton of laughs, and it was a nice break from the typical hustle and bustle.

I was able to get a quick workout in after returning home.

Nov 28, 2022
Clean and Strict Press:
165 x 1
185 x 1
205 x 1
225 x 1
245 x 1
265 x 0
265 x 1 Push Press

Axle Deadlift:
345 x 1
385 x 1
435 x 1
455 x 1
475 x 1
525 x 1

Going to get some abs and stretching in later. Knee was bothering me today, so decided against singles for front squatting. Will likely change my squat variation to something more knee friendly. Physio recommended split squats, so may have a look at combining some variations (split, belt, Hatfield, etc) until I find something that doesn’t pi$$ of my knee any further.

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