T Nation

The Aimless Trainee

Monday 10.25.21: Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Box jump
A2. Front squat: 245 lb
A3. Power clean: 165 lb

EMOM assistance circuit
4 rounds of 8 (12 min)
B1. Step-up left leg: 135 lb
B2. Step-up right leg
B3. Sled push: ~50ft w/ 185 lb

Not gonna lie, this workout was tough. I was using around 75% 1RM, which for front squats 245 lb is probably my 8RM. It was weird feeling like I had to work for every triple, but form felt solid throughout. Felt like I was burying every rep again, deeper than I’m used to and going as deep as my body will allow structurally. I’d like to be able to move the weight faster though.

Today’s reflections:

  1. I’ve noticed since starting this fast paced style of training on the clock, I have no achy joints whatsoever. Even on my first few warm-ups I don’t really feel the typical aches in my quad tendon, elbows, etc. I also noticed every morning my upper back is ALWAYS sore lol. But why wouldn’t it be: Sun–high pulls, Mon-front squats and power cleans, Tue–back, Thu–pulls and power snatch (plus zercher squats!), Fri–chinups.
  2. I have always called bullshit on people saying training doesn’t matter much for cutting and these past few weeks have validated that. I’m leaning up again, jeans getting a tad looser, face more drawn in and I haven’t changed my diet or cardio one bit.
3 Likes

Fun point of reference, these photos are from 18 months ago and current.
BODYWEIGHT: 186.4 lb (Apr 2020)


BODYWEIGHT: 192.8 lb (Oct 2021)

Happy with the recomp! It pays to keep pictures to keep yourself honest.

7 Likes

I knew you were doing some wild stuff in here, but I didn’t know it was this wild

1 Like

Tuesday 10.26.21 Chest/back
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball chest pass into wall: 30 lb
A2. Bench press: 245 lb
A3. Seal row: 245 lb

EMOM Assitance Circuit
6 rounds of 6 (12 min)
B1. Slight incline bench press: 205 lb
B2. Ring pullup

The circuit training has amped up my appetite. I have periods of hunger pangs throughout the day and sometimes when I get up to pee overnight. It reminds me of when I was cutting on <2000 cals, yet I’m eating 3100 currently!

2 Likes

Thursday 10.28.21 Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Broad jump
A2. Snatch deadlift: 265 lb
A3. Power snatch: 125 lb

EMOM assistance circuit
6 rounds (12 min)
B1. Zercher squat: 5x205 lb
B2. KB swing: AMRAP 30 sec
Maybe the hardest thing I’ve done all year…this tested my willpower and I was ready to stop after 2 rounds lol.

If this hunger continues, I may consider slowly bumping carbs again. I believe my training definitely supports it. We’ll see what happens with Saturday morning weigh-in. I’ve dropped 2 lb in the first 3 weeks. I’m happy maintaining my current level of leanness. I’m learning to like how I look now vs. trying to be 6-8% bodyfat year round! I feel better, sleep better, better libido, more productive workouts, and people don’t think I’m an alien when I take my shirt off :laughing:

2 Likes

A little bit more about me I didn’t include in intro :slight_smile:

  • I walk 30 mi a week and have done so since I can remember
  • I target 6 L of water a day. This has been wonderful all around. I get sick maybe once every 3-4 years, less frequent migraines, I never get dry skin anymore even in the harsh Chicago winters, and I believe it’s more beneficial than any skin care product on the market!
  • I follow a 6-day week. Saturdays are my OFF day–mentally and physically. I eat whatever I want and don’t count anything. Cheat days are a staple of my approach. I don’t blindly recommend them to everyone, but I feel like I have the right personality type to use them successfully. I never stray or feel tempted to stray during the week since I get a break once a week.
  • I’ve never considered myself a “hardcore” lifter. I listen to soothing music when I lift and I’m really more zen than GRRRRRR ARGGGGG before working sets. I strongly suspect this could be part of the reason I’ve added most of my size through the big basics and have never gotten much from a bunch of isolation/accessory work. I really visualize each rep before I start and try to connect with my full body. Hence, never really needed more than good ol’ bench press to develop my chest for example.
4 Likes

Friday 10.29.21 Bis/tris
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Close-grip plyo pushup off box
A2. Close-grip bench press: 245 lb
A3. Chin-up: +60 lb

EMOM Accessory Circuit
6 rounds of 5 tempo reps (4 sec down, 4 sec up) (12 min)
B1. Dip
B2. DB curl: 25 lb
Oooooh boy this pump was crazy. The slow tempo only gave me like 20 sec rest, work:rest ratio was 2:1 lol.

2 Likes

Having my annual Halloween bash tomorrow night! Went all in on my costume this year as a punk rocker and actually got a mohawk! :rofl: My stylist was so thrilled to do something fun and different.

5 Likes

Sunday 10.31.21: Delts/Traps
EMOM Strength Circuit
10 rounds of 6 each (so 30 total min)
A1. Med ball slam: 20lb
A2. Push press: 145 lb
A3. Snatch high pull: 175 lb

EMOM Accessory Circuit
3 rounds of 10 (12 min)
B1. BTN snatch-grip press: 75 lb
B2. Db lateral raise: 20lb
B3. TRX rear delt flye
B4. Battle ropes, alternating arms (20 sec)

2 Likes

Monday 11.1.21: Legs
EMOM Strength Circuit
6 rounds of 6 (18 min)
A1. Box jump
A2. Front squat: 195 lb
A3. Power clean: 140 lb
Up ~2.5% from last cycle. Back to 6 reps/min from 3 was tough on the old cardio system. Didn’t struggle with any reps at least.

EMOM assistance circuit
4 rounds of 8 (12 min)
B1. High box step-up left leg: 95lb
B2. High box step-up right leg
B3. Sled push: ~50ft w/ 205 lb
Switching to high box on these was tough. I’m glad I went light.

EMOM accessory
6 rounds of 15 (12 min)
C1. Leg extension
C2. GHR
Pump city!

No weight change to report from my Saturday morning weigh-in. Holding off on bumping carbs.

2 Likes

Tuesday 11.2.21 Chest/back
EMOM Strength Circuit
10 rounds of 6 each (so 30 total min)
A1. Med ball chest pass into wall: 25 lb
A2. Bench press: 195 lb
A3. Seal row: 190 lb

EMOM Accessory Circuit
3 rounds of 12 (12 min)
B1. Wide-grip bench press: 165 lb
B2. Neutral-grip chinup: bodyweight only
B3. DB pec fly: 30 lb
B4. Bent-over rear delt fly: 10 lb

2 Likes

Some costume pics before/ after makeup from my party :jack_o_lantern::jack_o_lantern::jack_o_lantern:





4 Likes

Now you gotta croak out a rendition of the ole classic “Anarchy In The U.K.”. :metal:

1 Like

Thursday 11.4.21 Legs
EMOM Strength Circuit
6 rounds of 6 (18 min)
A1. Broad jump
A2. Snatch deadlift: 215 lb
A3. Power snatch: 100 lb

EMOM assistance circuit
4 rounds of 10 (12 min)
B1. Zercher squat: 165 lb
B2. Hip abductions
B3. Cable pull-through

EMOM accessory
4 rounds of 10 (12 min)
C1. BB hip thrust: 215 lb
C2. Seated calf raise
C3. Hip adductions

2 Likes

Forgot to post up Friday’s fun times.

Friday 11.5.21 Bis/tris
EMOM Strength Circuit
10 rounds of 6 each (30 min)
A1. Tomahawk med ball overhead throw into wall: 20 lb
A2. Close-grip bench press: 195 lb
A3. Chin-up: +10 lb

EMOM Accessory Circuit
3 rounds of 12 (12 min)
B1. Dip
B2. Incline seated drag curl: 20 lb
B3. Rope pressdown
B4. DB hammer curl: 30 lb

2 Likes

Sunday 11.7.21: Delts/Traps
EMOM Strength Circuit
10 rounds of 5 each (30 min)
A1. Med ball slam: 25 lb
A2. Push press: 155 lb
A3. Snatch high pull: 190 lb

EMOM Accessory Circuit
4 rounds of 8 (12 min)
B1. Snatch-grip BTN press: 85 lb
B2. Db lateral raise: 25lb
B3. Battle ropes, alternating arms (20 sec)

2 Likes

Monday 11.8.21: Legs
EMOM Strength Circuit
7 rounds of 5 (21 min)
A1. Box jump
A2. Front squat: 215 lb
A3. Power clean: 150 lb

EMOM assistance circuit
3 rounds of 10 (12 min)
B1. Step-up left leg: 135 lb
B2. Step-up right leg
B3. Sled push: ~100 ft w/ 135 lb
B4. GHR: +25 lb
This wrecked me due to low rest and higher weights. I also did 2 trips with the sled each round.

EMOM accessory
3 rounds of 15 (9 min)
C1. Leg extension
C2. Seated leg curl
C2. HS hack squat: 3 plates per side

Today was really tough. I’m really acclimated to the circuit training and really starting to push again. I felt like throwing up my whole walk home from the gym!

2 Likes

Tuesday 10.12.21 Chest/back
EMOM Strength Circuit
10 rounds of 5 each (30 min)
A1. Med ball chest pass into wall: 30 lb
A2. Bench press: 215 lb
A3. Seal row: 210 lb

EMOM Accessory Circuit
3 rounds of 8 (12 min)
B1. Slight incline DB press: ramped 80/85/90 lb
B2. Neutral-grip pullup: +20 lb
B3. Cable fly
B4. Facepull

2 Likes

Thursday 11.11.21 Legs
EMOM Strength Circuit
7 rounds of 5 (21 min)
A1. Broad jump
A2. Snatch deadlift: 235 lb
A3. Power snatch: 110 lb
This circuit felt better than last week. Didn’t leave me completely gassed.

EMOM assistance circuit
7 rounds of 8 (21 min)
B1. Box jump
B2. Zercher squat: 175 lb
B3. KB swing: AMRAP 30 sec w/ 50 lb
Lungs on fire with this one.

3 Likes

Following along!