Velvet's Lifting and Other Fun Stuff Log

Training Logs
2581

3/7/23

BBBB W4/D2

GIANT SETS (press - band - core)

Football bar clean and press away:
45x10
75x5
85x5
100x5

Band pull aparts:
4x25

Incline standing ab wheel:
4x6

Football bar clean and press each rep:
75x5x10

7:58 prescribed supplemental and assistance time

Band pushdowns:
x25

Lateral raise:
10x25
5x25
2.5x25
Hands x25

Band ab crunch:
x26

CONDITIONING

Tabata burpees and reverse lunge

Helped a friend move all day, so got a whole bunch of loaded carries in throughout the day as well. Skipped the DB bench again. Shoulder is just no cooperating enough right now.

Alternating the burpees and lunges was solid for the conditioning. Not too hard, but got my leg moving right again. Left leg is all jacked up. The whole left side could go at this point.

1 Like
2582

3/8/23

CONDITIONING

30 double pushup/triple squat burpees

Did this yesterday while my fiancee was in the shower before we went out for dinner. Forget what the time was but it was under 8 minutes. Something quick to get some blood flowing through my legs and stretch my pec a bit.

1 Like
2583

3/9/23

BBBB W4/D3

GIANT SETS (jump - pull - core)

Box jumps:
5x2

Mat pulls: (4)
45x10
135x5
245x5
280x5
320x5

Hollow holds:
x5 sets

GIANT SETS (pull - dip - band)

Mat pulls: (4)
245x5x10

Dips:
5x10

Band face pulls:
5x20

12:38 prescribed supplemental and assistance time

NG chins: (middle close grips)
BWx10
+45x7
+25x9
BWx12

Band upper back good morning:
x30

CONDITIONING

Tabata burpee mountain climbers

Feel like I’m starting to slog through now. Next week might be the hardest week mentally, weights will be fairly close to the 1s week previous cycle. I anticipate it being hard to stay locked in for that before the big final week.

Shoulder still feels like junk, but I at least know what it is now. My old friend tendonitis has dropped by for a visit again. My bicep tendon and it feels like something in the back of my shoulder is pissed. Activity modification works, so, I’m going to change up some assistance work to hopefully remedy that. Just need to hang on for a couple more weeks to finish up the program.

1 Like
2584

3/10/23

BBBB W4/D4

GIANT SETS (bench - band - core)

Incline axle bench:
50x10
80x5
110x5
125x5
140x5

Band pull aparts:
5x20

Band side bends:
5x10

SUPER SETS (bench - row)

Incline axle bench: (pause each rep)
110x5x10

DB row:
70x5x10

10:12 prescribed supplemental and assistance time

CONDITIONING

Tabata KB swings w/32kg

Short on time but managed to get all the necessities in for today. I’ll get the rest of the assistance in tomorrow.

Wasn’t sure I’d get all 50 reps paused on supplemental after the 4th set. That 40th rep was hard to lock out. Came back and knocked out the last 10 without any issues at all.

Shoulder was barking during this, the incline bench definitely aggravates it right now. Wondering if that’s what put it over the edge in the first place. I definitely have an exaggerated ROM compared to flat bench which could be the culprit. Good thing we train in cycles, I can hang on for two more weeks, and heal up with a different movement.

1 Like
2585

3/13/23

Cardio/Conditioning/Mobility

~1 mile rainy run

Tabata jump rope

Calf/shin raises, slant board squats, reverse hyper, band shoulder stuff

Kept it quick today, pushing the lifting off a day. Wound up bailing entirely on training this weekend. We celebrated my fiancees birthday and we were together for basically every moment starting Friday afternoon through today. I definitely could have snuck away to train at some point, but, I’d never remember those training sessions. I will remember how much fun we had just hanging out together though. Perfect trade if you ask me, felt nice to give the body a little beak too. Shoulder was a little clicky while I was jogging, but I think I remember it doing that before too, maybe the right side even. Probably not a big deal.

2586

3/14/23

BBBB W5/D1

GIANT SETS (jump - squat - core)

Box jumps:
5x2

Squat:
45x10
135x5
185x5
210x5
240x5

Planks:
x5 sets

GIANT SETS (squat - chin - dip)

Squats:
185x5x10

Over hand pullups:
5x10

Dips:
5x10

17:15 prescribed supplemental and assistance time

Belt squats: (drop set)
135x11, reps of 110, 85, 60, 35, 0

CONDITIONING

Tabata burpee KB swing w/32kg

Well, I am so not looking forward to the last squat workout next week. Today actually wasn’t all that bad, I felt pretty strong and my aches and pains have subsided a little coming into this. Was able to move pretty freely from the get go which is always nice.

That supplemental is obviously the hard part on this program, and I really cruised right through it. I was huffing and puffing by the end, and once it was all said and done I dry heaved a few times, but the workout was never in doubt. This was 5lbs less than 1s week last cycle, but it felt like a 5s week while the weight was actually on my back. I’ll take that.

My weight has been in flux the past 5 weeks, but I’m definitely up some pounds and my lifting belt and some t-shirts are rather tight. I had a solid carb and sodium bloat today which probably helped this workout too.

That few days rest has made a world of a difference on my shoulder too. We’ll see how it feels after an upper body day tomorrow.

3 Likes
2587

3/15/23

BBBB W5/D2

GIANT SETS (press - band - core)

Football bar press clean and press away:
45x10
80x5
90x5
105x5

Band pull aparts:
4x25

Incline standing ab wheel:
1x7
3x6

Football bar clean and press each rep:
80x5x10

10:31 prescribed supplemental and assistance time

Band pushdowns:
x25

Lateral raise: (drop set)
15x10
10x20
5x30
Hands x40

Band crunch:
x25

CONDITIONING

Tabata burpee reverse lunge

Hanging in there. Pressing was solid, and shoulder mostly held up during. Shoveling slush last night didn’t help it any, but we’re getting there.

The conditioning sessions at the end of these workouts are deteriorating pretty drastically. At this point it’s pretty much mobility work with a heart rate boost. The first round or two is basically me breaking myself free from the confines of my soreness and the rest is giving what’s left, which hasn’t been much.

1 Like
2588

3/16/23

BBBB W5/D3

GIANT SETS (jump - pull - core)

Box jumps:
5x2

Mat pulls: (4)
45x10
135x5
265x5
300x5
340x5

Hollow holds:
x5 sets

GIANT SETS (pull - dip - band)

Mat pulls: (4)
265x5x10

Dips:
5x10

Band face pulls:
5x20

NG chins: (close grips)
BWx10
+45x8
+25x10
BWx13

Band upper back good mornings:
x30

CONDITIONING

Tabata double squat burpee

Alright, officially on the home stretch. Technically I have one more 3s week workout before that’s true, but, it’s a bench day workout so whatever.

It wasn’t until I finished the third round of supplemental I felt any sort of tired from it. Really no biggie getting through that. My legs are SO sore today, but really wasn’t a factor.

I think I’ve finally figured out what’s ailing my shoulder. I’ve been using the football bar for my press day, and I’ve been cleaning each rep of the supplemental. They’ve been hang cleans, so I’ve basically been doing a violent eccentric hammer curl on a lot of those reps and I’m pretty sure that’s what tearing it up. I was feeling better until the first supplemental set yesterday. Confident that’s it.

2 Likes
2589

3/17/23

Conditioning

Tabata KB burpee lifts w/32kg

Short on time but had the 4 minutes to get this in. Bench tomorrow.

2590

3/18/23

BBBB W5/D4

GIANT SETS (bench - band - core)

Incline axle bench:
50x10
80x5
115x5
130x5
150x5

Band pull aparts:
5x20

Band side bends:
5x10

SUPER SETS (bench - row)

Incline axle bench:
115x5x10

KB row:
32kg x5x10

CONDITIONING

~1 mile run

Little bit hung over today and really didn’t want to do anything. Made myself get it done though.

Paused first and last reps of each supplemental set.

2 Likes
2591

3/20/23

BBBB W6/D1

GIANT SETS (jump - squat - core)

Box jumps:
5x2

Squats:
45x10
135x5
200x5
225x5
250x5

Planks:
x5 sets

GIANT SETS (squat - chin - dip)

Squats:
200x5x10

NG chins:
4x5

Dips:
4x5

14:45 prescribed supplemental time

CIRCUIT (swing - chin - swing - dip)

KB swing:
32kg x10x5

NG chins:
5x6

Dips:
5x6

4:58 to finish prescribed assistance - 19:43 total

2 burpees between each piece of equipment during breakdown

This was… really not that bad. TBH the workout was kind of bittersweet. I’d been dreading this one since the first week. This is the most weight I’ve ever squatted for 5x10 and it came and went without much fanfare. I really wanted this to be the workout that floored me, but I walked away knowing there was plenty more in the tank. Bittersweet because I should feel awesome for how it went, but now I know I need to push further.

To be clear, it wasn’t easy, but it was never in doubt. In fact, the workouts at 185 and 190 were worse. I can explain this all though. For starters, this is the first time I wore the belt during the supplemental work. What a game changer that is. Second, because it was the final workout, I rewarded myself with halving the amount of assistance work I giant-setted and incorporating it into the conditioning work at the end. I did smoke myself with perpetual motion at the end there.

All in all, a big time win for me. The rest of the week looms ahead, but this was the big fish in the pond.

Now I have to decide on what to do next. Deload next week for sure, then I’m stuck between a cycle of 5x5 SSL or widowmakers. Can’t decide if I want to get under some heavier weights or go for broke on the high reps. @T3hPwnisher Happen to have any opinions between the two?

After the “anchor” cycle I might turn around and run Beefcake again with different main movements. SSB for squats, axle for press, different height mat pulls, and either floor press or football bar bench.

1 Like
2592

I know the exact feeling you are talking about dude. Training ennui. Sometimes it sucks when everything goes according to plan, haha.

I would do widowmakers in this situation. Could always do jokers for main work to get the heavy stuff too. I wouldn’t want to do 5 hard sets

1 Like
2593

Widowmakers was the first thought I had after like week 1 or 2. I thought of SSL afterwards because, light to heavy, but I really think I was just trying to get away from high rep sets haha. Appreciate the advice man.

1 Like
2594

3/21/23

BBBB W6/D2

GIANT SETS (press - band - core)

Football bar clean and press away:
45x10
85x5
100x5
110x5

Band pull aparts:
4x25

Incline standing ab wheel:
2x7
2x6

SUPER SETS (press - row)

Football bar clean and press away:
85x5x10

Football bar rows:
135x5x10

12:50 prescribed supplemental and assistance time

CONDITIONING

Tabata burpee reverse lunge

Another strong finish to the program. Went with straight sets on the supplemental instead of cleaning each rep, shoulder was appreciative. I was happy that I had plenty of gas for the straight sets. It’s a different kind of tiring than cleaning each rep for sure, but there clearly is some carryover between the two.

Legs are starting to stiffen up as the day goes on. I was curious that I wasn’t sore at all after yesterdays workout, until about 3pm today it started to set in.

1 Like
2595

3/22/23

Cardio

~2 mile jog

Beautiful day to get some steps in outside.