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Velvet's Lifting and Other Fun Stuff Log

11/21/21

Few hours of yard work and re-organizing the garage

Bench workout

GIANT SETS (row - bench - core)

DB rows:
70x2x7
70x3x6

Axle bench:
50x10
120x5
150x5
170x5
190x5

Band ab crunch:
5x10

GIANT SETS (bench - band - shrug)

Axle bench:
160x2x10
160x2x8
160x7

Band face pulls:
5x10

Hangboard shrugs:
5x10

SUPER SETS (band - skull)

Band pushdowns:
2x failure

DB skull crushers:
20x9
20x5

Solid workout today. Felt heavy at first, but turned in some solid sets on the supplemental. Chest and tri’s are just smoked after these bench days.

@kdjohn Thanks man! That’s a fantastic starting point. Definitely want to pursue both lifts, because the one time I actually put some effort into training the power snatch, it was maybe the one lift I actually enjoyed training haha. I decided against the jerk, since I train in my basement and overhead space is somewhat limited to smaller diameter iron plates. I might be able to swing a 45lb bumper overhead with a snatch grip, but I won’t be touching 135 again for a little while there anyway.

Bookmarking this post so I can come back to it when the time comes. In terms of assistance work for the two lifts, I already know I have plenty of pulling power from the floor for each. It’s definitely the transition from “float” to overhead that I struggle with in the snatch, and for the clean when I fail a heavy rep it’s usually because my body overrides the brains demand and just does a sloppy high pull.

1 Like

11/22/21

Leg workout

SUPER SETS (squat - core)

Hatfield box squats:
45x10
135x5
185x2
225x2
245x2
275x2

Incline standing ab wheel:
6x5

SUPER SETS (deads - core)

Deadlifts:
135x5
225x2
275x2
315x2
385x2

Dip bar leg raise:
5x6

CONDITIONING/ASSISTANCE

EMOM x 9 minutes:

5 burpee buy in
Reverse lunges remainder of minutes 1,4,7
Band hamstring curls minutes 2,5,8
Calf raises minutes 3,6,9

Operating off about 90 minutes sleep and 800mg of caffeine today. Last thing I wanted to do was lift, but this was a solid workout. Going to make Hatfield squats to a box a core lift of my upcoming programming. Should put some size on the ol quads I’m thinking.

That double at 385 was pretty smooth, not bad for how little I’ve put into the deadlift since February.

Wanted to skip assistance or conditioning, so decided to just combine them into one thing. Was a decent compromise but shouldn’t make a habit of doing it.

2 Likes

11/23/21

Press workout

GIANT SETS (chins - press - core)

NG chins: (widest to narrowest grips)
6x8

Axle press:
50x10
80x5
100x3
120x3x3x1 - cluster sets

Band oblique crunch:
x10/side

Dips:
x50 rest/pause

Lateral raise:
10x50 rest/pause

Axle curls:
50x50 rest/pause

Band pull aparts:
x100 rest/pause

Took the dog for a walk, and came home to find our new mattress delivered. It’s a 150lb king size tube, so I fingal fingered it up, let it drop onto my shoulder like a giant 4x4, squatted it up and carried it inside. I figure since I was nice and warm after that, I should go lift.

Tried out cluster sets for the fist time. I’ve seen them in a handful of CT articles and since I’m just freestyling fright now I figured why not? I don’t think I’ll circle back to these any time soon.

Rest pause everything just to get it done afterwards. Got a handful more things to do today before we take off on vacation later this week.

11/23/21

Condtioning

Dumbbell Hell

Tabata thrusters with 25lb DBs

Tabata devils press with 25lb DBs

Had 10 minutes to spare and this really fit the bill. Going to call it Dumbbell Hell, but it’s not going to be a static workout. I’ve got a handful of ideas to make using my set of 25s miserable and I don’t see the need to come up with a different name for the same feeling haha.

11/24/21

90 minutes yard work

Pull workout

Overhand pullups:
BWx10
+15x2x10
+15x2x8

GIANT SETS (pull - row - band)

EZ bar pullover:
45x2x12

BB row:
185x2x10

Band straight arm pulldowns:
2x15

Incline prone flys: (2)
10x2x14

Kelso shrugs: (3)
10x100

Solid but unspectacular workout. Final phase of this programming when I return from vacation then changing it up.

1 Like

11/25/21

Bench workout

GIANT SETS (row - bench - core)

DB row:
70x3x7
70x2x6

Axle bench:
50x10
120x5
160x5
180x5
200x4

Band ab crunch:
5x10

GIANT SETS (bench - band - hang)

Axle bench:
160x2x10
160x9
160x8
160x7

Band face pulls:
5x10

Hang board shrugs:
5x10

Band pushdowns:
x50

DB skull crushers:
20x12+5+4 rest/pause

Solid pre-thanksgiving dinner workout. Fiancees family does a lunch time dinner, so going to have a little packet of tuna to satisfy the anabolic window then go crush several plates.