T Nation

Velvet's Lifting and Other Fun Stuff Log

t-ransformation2018

#501

Yes. The Darkhorse does that. It really is a brilliant program. If @Alpha has done the math work to program the rep schemes like Louie Simmons uses than it will be really special.

The more I learn about conjugate, experiences with 531, see Ed Coan and efferdring mash Bodybuilding and Power, and look at Alpha’s training he has something really special here.

It utilizes auto regulation (rep), mobility, and ME, and speed training. It’s a brilliant program and one he should make a nice living off of with his book.


#502

I’ll be looking forward to that book myself! Alpha seems like such a great dude, and I’ve been pulling a ton of stuff from his videos into my training. I’ll bee happy to pay the man.


#503

6/5/18

Conditioning

Hill sprints:

3x120 yards
3x80 yards
3x40 yards

Quick and not so easy.


#504

6/6/18

Homebrew - C1/W3/D2

Warmup:

Jumps/throws
Pullaparts
Step ups

Trap bar dead:
45x10
135x5
185x5
225x2
275x2
295x5x2

Football bar bench: (outer grips)
45x10
95x5
115x5
135x5
155x3
170x3
145x5x5

EZ curl:
35x10x8

Trap bar row:
135x3x5

Band row:
Black x3x15

Pushdown:
Red x3x15

Band GM:
Green x3x15

Felt half asleep going into this. 155 moved tougher than it should have, then 170 felt great. 2 at that weight has been a pretty fair effort and I could’ve easily knocked out 4 today, that was cool.

Rest of the session went well. I think I’m going to get T-bar rows on this day next cycle. Keep the same basic set up and plug that in to replace trap bar/band combo.

Trap bar rows are a funky animal.


#505

6/8/18

Homebrew - C1/W3/D3

Warmup:
Basketball
Throws
Pullaparts

SSB squats:
45x10
95x5
115x5
135x5
155x5
175x3
195x1
175x6x4

Clean and press away:
50x10
60x5
70x5
80x5
90x3
100x4+2-1-1

Pullups: (various grips)
26x4

Dips:
10x8

Facepulls:
Black x3x20

KB ab lift things:
3x5x5s

Almost quit this workout a bunch of times. Not sure if it was the lack of food, water, or basketball as a warmup (probably all 3) but everything felt so tough. Last couple squat sets moved nicely though and I got reenergized.

Press did not want to move well today at all. Might be due to cleaning the weight up instead of taking it out of the rack. Oddly enough the first rep I think is easier after cleaning and the subsequent ones more difficult, opposite when taking it out of the rack.


#506

6/9/18

Hiking

Attempted to hike Speckled Mountain today. Gorgeous area, pretty challenging trails, do recommend for a quick but strenuous adventure. Logged about 4 miles today.

First time I’ve ever failed to summit a mountain I’ve hiked. Not due to being physically unable, but I got lost for the first time in the trail network. Got turned around somehow and went in the wrong direction pretty far. Didn’t have enough water/food/daylight to turn around so we continued in our wayward path back to the parking lot. Turned into a cool adventure of its own though, so not a total loss. I’ll have to go back and complete it soon.


#507

I love being outside and messing around.


#508

My favorite photo from yesterday, this was some access road we ended up on after our wrong turn down the mountain:


#509

6/13/18

Deload

Warmup:
Jumps/throws
Pullaparts
Stepups

SSB squat:
45x10
95x5
115x5
135x5
165x10-9-8-7-6-5-4-3-2-1

Clean and press away:
45x10
55x5
65x5
75x1-2-3-4-5-6-7-8-9-10

Pullups: (various grips)
25x4
1x9

Kind of having a forced deload this week, life and work getting in the way of training a bit. This was a pretty tough workout, a real challenge would be to swap the ladders so the squats are ascending. That’d have made this a true suck salad.

Pretty okay with the 9 pullups after accumulating 100 over the course of workout. First time doing them for higher reps since March so I’ll take it for now.

I was actually feeling really good today despite having logged nearly 60 hours already this week and eating poorly. I slept like a dead man last night and I think that had everything to do with it. I noticed it immediately when I did my jumps, flying off the ground.


#510

6/15/18

Deload

Warmup:
Walked around for a while?

Football bar bench:
45x10
95x5
115x5
135x5
145x4
155x3
165x2
127x1

Trap bar dead:
45x10
135x5
185x5
225x5
245x4
275x3
295x2
325x1

EZ curl:
35x7x8

Real quick one before I head north for a bachelor party. All these moved real quick, probably RPE 8 at most at those top sets.


#511

Was going to start a new program today, CT’s Strength Skill Circuits from his ThibArmy site. Well, I’m still recovering from this weekend apparently. Going to get an actual good night sleep and start it tomorrow.

Practiced power snatch from the hang a bit. Did a bunch of doubles at 95, I haven’t had much experience with this movement. I’m not super confident in my ability to use it in the program and reap benefits so I may transition from warmup into SGHP in for the working sets to handle some extra weight. Perhaps once I learn it as well as I can do a power clean I’ll continue using it during working sets.

Time to load up on some good food and good sleep.


#512

Use this as a way to become proficient in the movement. Branch out some man. Don’t worry about the weight. Have fun with learning a new lift…it may breath some life into your lifting!


#513

For sure, it’ll get plenty of practice. Some of my apprehension has to do with limitations in my home set up, but more to come on all this as I learn it.


#514

6/19/18

Strength Skill Circuits - C1/D1

WARMUP:
Throws
Facepulls
Step ups
Catch drill

MAIN CIRCUIT:
Power clean
45x5
75x5
95x3
115x3
125x2x3, 6x2

SSB Squat:
45x10
115x5
135x5
155x5
185x2x3, 6x2

Football bench: (outer grips)
45x10
75x5
115x5
135x5
155x2x3, 6x2

ASSISTANCE:
T-bar rows: (# of plates) - Paul Carter AVR style
1x8,8,8,7
1.5x8,8,7
2x8,6
2.5x6

Today went much better than yesterday, feel like a whole new person. Brain needed another day clearly.

First day on a new program is always a learning experience, mostly how I can be most efficient with the session. I think for this program I’m going to superset the ‘warmup’ with the actual lift warmups to cut down on time.

Tried out Paul Carters AVR rep scheme for rows today, seemed like a good fit. I liked it, although I didn’t follow it exactly to prescription. I rested about 45s after each ‘set’ rather than the 2-3 minutes he suggests.


#515

Question about losing the football bar. Do you find you can lift more weight or less or the same compared to regular bench?

My bar is 35lbs. (37.5).


#516

Hey Hog, I’d say when I first started using the football bar exclusively I was about 20 lbs weaker on it. I’d guess that number is closer to 10 now? Maybe 15?

It’s got a fairly different feel for me once it gets heavy or I’m getting fatigued. I can definitely grind harder/longer with the football bar than I could on the straight bar, but not necessarily produce the same pop on the concentric portion.

My bar is 25lbs (27.5). Weird numbers haha.


#517

Very nice :ok_hand:


#518

6/20/18

Strength Skill Circuits - C1/D2

WARMUP:
Throws
Pullaprts
Step ups
Catch drill

MAIN CIRCUIT:
SGHP: (plus power snatch during warmups)
45x5 (all snatch)
75x3 (2 snatch)
95x3 (2 snatch)
125x2x3, 6x2

Trapbar dead:
45x10
135x5
185x5
225x5
275x2x3, 6x2

Press:
45x10
65x5
75x5
85x5
95x2x3, 6x2

ASSISTANCE:
Pullups: (various grips)
5x8, 1x6

Much more efficient today. Could probably still knock a few minutes off now that I know what the setup for everything is going to entail and such.

Going to keep power snatch in my warmup sets to get the practice in. May include it in some assistance/metcon stuff yet to be done.

First time doing straight sets of pullups in a long while, pump feels good.


#519

6/21/18

Strength Skill Circuits - C1/D3

WARMUP:
Throws
Facepulls
Step ups
Catch drill

MAIN CIRCUIT:
Power clean:
45x5
75x5
95x3
115x3
125x3x3, 5x2

SSB squat:
45x10
115x5
135x5
155x5
185x3x3, 5x2

Football bench: (outer grips)
45x10
95x5
115x5
135x5
155x3x3, 5x2

ASSISTANCE:
Dips:
2x15, 1x13

Felt great today, despite feeling like I need to eat a small horse these past couple days to feel satiated. Probably a good sign. Last set of dips was supposed to be an AMRAP, well it was, but fell about 7 short of the goal, alas.

Not sure if I mentioned it yet, but the cleans/snatches are all from the hang.


#520

Looks like you enjoy it man.
The strength skill circuits wasn’t they OG reps 5-4-3-2-1 for 5 movements or so?