T Nation

Velvet's Lifting and Other Fun Stuff Log

t-ransformation2018

#401

@losthog I’ve done some 3-4 day/week squatting in the past and it really does lock in technique and cues. Your 25rep deal look like hell, I bet it worked wonderfully.

@Koestrizer TBH, I couldn’t give you an accurate answer. I ‘tested’ for a training max a couple weeks ago and hit 225 for a challenging but repeatable 1 and 245 buried me. It was my first time using the bar though, and I’ve gotten much more comfortable with the movement since.


#402

It was hell, but my legs are like rocks now.


#403

4/14/18

Franken-531 - General lower day 2

Warmup:

Jumps/throws
Pullaparts
Step ups

Zercher GM: (pins at 8)
45x10
95x5
135x3
185x5
225x1x2
275x0x2
245x1

McGill curl ups:
5x15s

Box SSB squat:
45x10
135x3
155x3
175x7

Candlestick curls:
4x12

SSB GM:
85x3x12

1 arm kneeling high row:
Green x4x8

Zercher GM’s are pretty brutal on the arms (and in general). I have a pool noodle I cut in half and wrap around the bar from my Zercher squat phase, doesn’t work as well for GM’s though.


#404

4/16/18

Franken-531 - C1/W3/Press day 3

Warmup:

Jumps/throws
Dislocates
Step ups

Press:
45x10
55x5
65x5
75x5
85x5
95x7 strict
95x7 push
95x7 power jerk

Band row:
Black x6x10

Circuit 1:

SG BTN push press - 75x4
Lateral raise - 10x8
Pullaparts - red x10

7 rounds/6 minutes

Circuit 2:

Full ROM front raise - 25x6
Pushdown - black x10
Facepull - black x10

6 rounds/6 minutes

Airdyne: 7-8 minutes

Warmed up with some Hall & Oates and moved on to Kool and the Gang during my top sets. I wasn’t choosing the music, and I can’t say these would be my first choices for lifting, but I didn’t mind.


#405

I added some kool and the gang to my playlist the other day. :joy:


#406

It’s good stuff! Sometimes that light mood is just what you need to get your head in the game.


#407

4/17/18

Conditioning

Airdyne: 20 minutes

Was supposed to squat today but bumping it to tomorrow. Crazy week, but I’m making it work.


#408

4/18/18

Franken-531 - C1/W3/Squat day 3

Warmup:

Jumps/throws
Pullaparts
Step ups

SSB Squat:
45x10
95x5
115x5
145x5
165x5
185x9
145x5x10

Palloff press:
Black x5x5

Candlestick lift:
5x5

Fallout:
33 links x3x5

Band curls:
Black x3x10

Was burping up pesto most of this workout. Not nearly as pleasant as it was a few hours ago going down.

Took today as a mini-deload day. Past couple days have been super long and stressful. Main work was exhausting and didn’t have much left so going to focus on recovering and coming back stronger in a couple days.


#409

4/19/18

Franken-531 - C1/W3/Bench day 3

Warmup:

Jumps/throws
Dislocates
Step ups

Football bar bench:
45x10
75x5
95x5
125x5
140x5
155x6
140x6
125x8

1 arm band row:
Purple x6x10

Circuit 1:

Dips - BW x5
Pushups - BW x5
SA pulldowns - black x10

5 rounds/6 minutes

Circuit 2:

Band press - black x8
OH tri extension - purple x8
Pullaparts - red x10

7 rounds/6 minutes

The football bar is a real bastard compared to a barbell. The collar is pretty narrow on it, so I’m running into scenarios where I’m hitting the weights off the safety pins or J-hooks here and there. Also much more difficult to rack and unrack. That said, I do like using this bar.


#410

Man I love the football/swiss bar. I can’t use my lats as well, but the shoulder relief is worth it I think.


#411

It’s the elbow for me! The neutral grip takes a ton of pressure of my inner elbow which has been nice these past few weeks.

I know what you mean about the lats, but I find I’m able to grind a rep out much longer (like, a whole second or so haha) and feel my chest contributing a lot rather than my shoulders and tris vs. the straight bar.


#412

Ill have to remember that next time my elbows are getting iffy. I notice the grinding ability too a bit. I think because there is always a little extra flare in the tank. Sadly, I haven’t been to a gym with cool bars or strongman stuff in a while.


#413

I’d love to go to an actual strongman gym sometime and get my hands on some implements I don’t have.

Stones, kegs, carrying implements, a log. All stuff I’m super interested in trying out but can’t really justify purchasing or even storing at the time. Soon though… soon.


#414

I feel ya man. Honestly I think with a sandbag you’d get a lot of the same benefits many of those moves provide. I played around quite a bit with a 200lb one with bag to shoulders, carries, & loading over a bar. They’re only like 50 bucks too.


#415

Oh yeah, sandbag is going to be the next addition to the kit. I’m waiting on my tendonitis to calm down before though. That seems like just the type of activity that’ll get it to flare up.

I’m 3 weeks into limiting as many stressors as possible and it’s consistently feeling a lot better, but still want to completely rehab it so I can live a normal life outside of lifting.


#416

4/21/18

Franken-531 - C1/W3/random day

Warmup:
Jumps/throws
Pullaparts
Step ups

SSB Anderson squats: (pins at 11)
45x1
95x1
115x1
135x1
155x1
185x5x1
205x2x0

Leg lift to L sit:
10x1x5s hold
1x20 lift only

Pullups:
10x4
1x9

BB row:
95x3x12

Band GM:
Green x30

Island walk: ~1.5 miles

Second truly gorgeous day of the year here, and this time on a Saturday! Took a nice stroll around a small island then came home to lift a little.

Mostly jazzed up to have done some pullups pain free. Used lifting hooks for the first time ever! Not bad for pullups, they suck pretty hard for the rows though. Might have to get some of my own. @JMaier31 how do you like the ones you picked up?

So found out setting my pins at 11 is pretty much spot on for my bottom point in the SSB squat, and if I bump them to 12 it’s where my sticking point is. Good to know as 205 get started off the pins and stalled out about 2 inches higher, could train the specific breaking point if I want to.

Not a ton of volume today.


#417

I really like mine. They’re perfect. I’ll use straps for grip too but cables and pull down handles don’t work with them. The handles spin and I lose the tight grip. I don’t have that problem with the hooks.


#418

4/22/18

Conditioning

Basketball - 1hr

Played a few games of 21, lots of fun.

Walked a few miles around town and enjoyed the day.


#419

4/23/18

Franken-531 - C2/W1/Press day 1

Warmup:

Jumps/throws
Dislocates
Step ups

Press:
45x10
55x5
65x5
70x5
80x5
90x9 strict
90x8 push press
90x7 power jerk

Band rows:
Black x6x12

Circuit 1:

SG BTN press - 85x3
Band lateral raise - red x8
Pullaparts - red x8

5 rounds

Circuit 2:

Bradford press - 45x5
Pushdowns - black x10
Facepull - black x10

5 rounds

Airdyne: 6 minutes

Felt kinda funky today, but the workout went well enough. Allergies are kicking in pretty strong, as I type that I’m realizing it was why I felt in a daze coming into this.

Ditched the timer for the assistance circuits. It was a fun challenge that I’ll probably introduce again, probably for some deload week action down the road.


#420

4/23/18

Conditioning

Airdyne: 3-4 minutes

Superset:
Heavy bag over bar (15) x3
Airdyne sprint x30s

10 rounds

Airdyne: 3-4 minutes

Quick session tonight, fun combo. Bag is about 80lbs, not particularly challenging but the height at least presented something to consider. Also has chains to hang it that needed to be avoided.

Didn’t realize how winded I was until the cool down on the bike. I think a sandbag is definitely in my future.