Congratulations on the house! Are you still in the same area?
Thanks Flatz!
Yeah we are actually only two streets down lol. Weāve been living in a quadplex these last few years but like the area. Walking distance from the bay and downtown.
We checked out some spots in the burbs too but itās just not for us.
Iām glad you didnāt have to move far from the water. Good luck with the move, I hope youāve got plenty of helpers.
Me too! Not sure if I could ever live without it man. Ha, almost too many which is a good problem to have
3-9/10-19
Conditioning
Moved out of our 2nd story apt all day Saturday & Sunday. Great load & carry training. My adidas powerlift 3.1s came in handy.
Iām bailing on the 100 rep challenge. Too much going on with the move and I hate it lol. Still going to finish off the cycle of course, but just getting it in where I can.
I have also been eyeing Soth Texas Strongest in SPI May 11, but I think Iām going to hold-off in hopes that a comp appears in within a few hoursā drive in June. Itās a pretty heavy show, and weigh-ins are morning of. Iām not competitive in the under 200 class, so Iād have to either compete depleted or diet down - counter to my current long term goals.
3-11-19
Bench Day
Bench
45x5
95x5
135x5
165x5
185x3
210x8 rpe 8 (est 266)
165x16,5,3 rest pause
Low incline DB press
45s rest pause
Incline chest press
100, 65 drop-set
Band push downs
Blue & green rest pause, blue dropset
NOTES
I feel like broing-our until our vacation. I hate resting in the gym, so rest pause & dropsets are my go-to for the assistance stuff. Iām maintaining sanity between the sets of main work with mobility stuff. I tweaked my shoulder something fierce in rugby last week.
3-12-19
Conditioning
Mowed the lawn with an old fashioned push mower wearing a 40-45lb vest. Took about 45 minutes
3-13-19
Deadlift Day
AM
Deads (conventional)
135x5
225x5
290x5
330x3
365x5
Strongman Sumo / chins
290x5x5
Grenade pull-ups for 10 though, PR
NOTES
Couldnāt get my lats packed and the bar kept drifting forward & back was rounding. I could have kept getting ugly reps but thatās not what Iām going for here. Hoping itās just residual fatigue from AM training and conditioning yesterday.
Trying out the big boy pulls with wider stance and straps. I like it but need some work.
Pi Day 2019
Conditioning
2 hours of rugby. I played back most of the time. Iām scuffed to high hell, but Iāll harden up. Still barely know what the fuck is going on lol. And I accidentally bought football cleats.
3-16-19
push press / TRX facepulls
135x5
155x3
170x 20 total reps
DB incline
Landmine press
āāāāāāā
3-18-19
1,000% Awesome - 1 (Cycle).3 (3s week)
AM
Front Squats / 2 Turkish get-ups / 2 box jumps
45x5
95x5
135x5
180x5
210x5 (belt from here)
240x5 - a little wobbly actually.
Push Press / chins
155x5 / 10
155x5 / 10
155x5 / 10
155x5 / 5
155x5
21-15-9
Tire flips / incline push-ups
NOTES:
Iāve been wanting to run 1,000% for a while now. It seems like a well-rounded template, and one where you arenāt spending too much time in the gym; I was in and out in about 45 minutes.
1,000% was a kick-ass summer time program for me, especially with the job I had at the time. Solid choice man.
@mr.v3lv3t
Thanks for the insight man. Itās been one of those thatās been on my list for a while, just never found the right time to run it. What sort of progress did you have with it?
No problem man. I hit a couple small PRs on the press and SSB squat by the end of it. Really it allowed me to work 12-14 hour days, many of them pretty physically demanding, and through some minor injuries, all while making progress.
@mr.v3lv3t Thanks man. Way to go on the progress under demanding conditions! In a world of excuses, Iām always impressed by people who make it happen.
That sounds exactly what Iām hoping to get out of this. While Iām not working 12s, with all of these new house projects and the addition of rugby I wanted a program where I could just get it in. Last time I did higher frequency front squats, my overhead went up to the highest itās ever been (245x1), so Iām hoping I can squeeze some juice. I have my fingers crossed that the fronts will drive my deadlift too.
Hell yeah man. You definitely wonāt go backwards on this one, best of luck!
3-20-19
AM
Deadlift / 2 Turkish get-ups / 2 broad jumps / 5 close neutral grip floor press @ 175
Deads, front squat stance
95x5
185x5
275x5
315x5
355x 1,3,1 - regular narrow stance
Low on time this am so Iāll do assistance throughout the day.
NOTES
Awful workout. I honestly wasnāt sure if 355 was going to budge. Itās been ages since 355 didnāt fly off the floor.
The only cause I can guess at is that I pulled both glute/ham tie-ins on the set of 315, and my body was restricting their use. Iāve pulled narrowly for so long that moving my feet out is working long forgotten muscles.
3-28-19
1,000% Awesome - 1 (Cycle).5 (5s week)
AM
Front squats
45x5
95x5
135x5
170x5
200x5
225x5
Push Press
155 5x5
105lb KB swings - 8,8,9
Pull-ups - sets of 5 between all sets
Dips - volume throughout the day
NOTES
Wild vacation. Wedding was Mexican/Colombian + Irish, in Cancun. My body has been through an absolute tequila & sun gauntlet, and I almost weighed in at 190 on Saturday from all of the sodium.
Really glad I did the 3s week last week, itās nice to be able to limp into it.
Haha. Bet your neighbors think your strange. Iāve had people think that my weight vest was a bulletproof vest. They thought I was total jarhead dude. The worst weight vest exercise I could come up with is rope climbs. Itās amazing what 40 lbs will do to you.
Haha I best let them know Iām weird off the bat. Yeah I always wonder what people think about it, but military guy seems like the easiest conclusion to draw.
No lie man. Also adding even a small amount of weight is humbling in that it gives you an idea of what being 20-40lbs heavier is really like.
Rope climbs? That sounds like it would get so hard so fast! Iām looking to drape an old shipping rope over my tree so Iāll have to give it a shot.
Hands-down the dumbest thing Iāve ever done with it is weighted swims, I did them a lot one semester back in college. The fear of drowning in the deep end really makes you give 100% though lol. Im sure that the lifeguards at my university pool were not card carrying members of my fan club.
3-31-19
PM
Double-down
Deadlift
135x5
225x5
275x5
275x5
295x5
335x5
Log
85x5
120x5
140x5
160x5
Axle bench / SSB / chins
75x5 / 65x5 (front)
185x5 / 155x5 (front)
185x5 / 225x5
185x5 / 215x5
185x5 / 215x5
185x5 / 215x5
185x5 / 215x5
Then did some belt squats and band triceps
NOTES
Had to combine workouts 2 and 3. I went back to pulling narrow stance and it flew off the floor. I want to bring in wider stance, but itās going to need to be in a program with deadlift FSL work.
Iām rusty on the log, and wasnāt getting consistent leg drive.
This sounds exactly like me