Saturday - Extra Workout
Some great volume output!!
Thanks. Felt too good to not lift yesterday. Seems like you training is going well also. You still got that lifting partner with you?
Yeah, running his programming right now and he added 35lbs to his squat. Just were on separate shifts so we meet up when we can
Week 3 - Blast
Been busy with work and hadn’t been posting. Still training but switched things up a bit from DC 3-way to a 5-Way Split. Comical that as soon as I make that decision Tnation drops an article saying it’s a bad approach for people like me. Haven’t put serious effort into a bro-split probably since I was a teenager and knew of no other way to train. Had good progress then as all newbies do but it sounds like a fun approach to me now after watching too many Seth Feroce videos on YouTube.
Planning to apply many of the tenants I picked up from DC training and keep the bro split effort based on one all out top set, but I think the warmups/ramp sets leading up to that top set can be considered useful volume even if not every set is planned out on paper before hand and you just go by feel.
I liked the idea of Feroce’s “Seth Sets” which I believe are actually called “Cut-and-Burn” sets where you do a drop set with half the weight but for twice the reps. If you can’t get all the “twice-the-reps” in one set you just do as many as you can and then chip away at the remaining reps in as few sets (hopefully just one more) as possible. I think this is a good way to motivate yourself to get in quality reps and know you are giving an exercise your all.
Might throw in those C&B sets on occasions where/if/when I can’t beat the log book on a Double Rest Pause set as punishment (or rather motivation to not miss). Seems like you should always be able to do 1/2 the weight for 2x the reps if the 2x is even a chipper-set. Or just throw them in on days when I am feeling off and beating the log book is going to be a terrible idea.
Edit:
Forgot to mention that I have been taking a 2-3 mile walk every morning right when I wake up. So far it’s just been a walk rather than a ruck trying to build up a new habit. After about 3 weeks now I think I am ready to start adding in weight slowly and make this a ruck. We will see how this goes.
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Week 1:
Sunday: Chest & Triceps
Wednesday: Back & Biceps
Thursday: Shoulders & Upper Back
Friday: Biceps & Triceps
Saturday: Ruck +25lb, 2.6 miles
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Week 2:
Sunday: Chest, Triceps, & Shoulders
Monday: 5:30AM Ruck 3 mile (+25lb)
Tuesday: Rest …got a couple hours of sleep due to nonsense work stuff…after work I fell asleep in a chair on front step waiting on a person to show up at the house. This sort of old-man behavior doesn’t typically happen to me so I took that as a sign that I need more sleep today.
Thursday: Off
Friday: Shoulders & Upper Back
Saturday: Legs (and Shoulder/Trap leftovers from Friday)
Zero points for presentation.
Lol !
Like to use the turkey carcass next day and any leftover trimmings to make my own chicken stock and chicken noodle soup. Good way to get in a lot of extra veggies easily. Usually will grill up many chicken breast’s for later in the week and toss in some extra chicken into the soup as well.
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Week 3:
Bought apple crisp at a pumpkin patch today, and some cinnamon ice cream. Going to get my post-workout glycogen installed before bed.
Week 3 went off the rails so just took a few days off to rest.
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Week 4:
Tuesday
2 Mile ruck (+50lb)
Wednesday
3 mile ruck (+50lb)
Been trying to ambush some deer lately. No such luck yet.
Monday
DB Lateral Raise 45lb 8-6-4 DRP
DB Front Raise 45lb 2x8
DB Rear Delt Fly 25lb 2x20
DB Curl 40lb 2x10
DB Hammer Curl 45lb 2x15
Tricep EZ Bar Pushdown 75lb 2x15
