T Nation

Velvet's Lifting and Other Fun Stuff Log

t-ransformation2018

#541

How are you liking the ssb so far?


#542

I like it a lot. I think I’m getting to the point where my SSB is about as strong as my back squat is/was, without feeling like my hips are getting all beat up.


#543

7/5/18

Strength Skill Circuits - C1/D12

WARMUP:
Throws
Pullaparts

MAIN CIRCUIT:
SGHP: (no power clean)
45x5
95x3
95x3
115x3
125x7x3, 1x2

Trap bar dead:
45x10
135x5
185x5
225x5
275x7x3, 1x2

Press:
45x10
65x5
75x5
85x5
95x7x3, 1x2

ASSISTANCE:
Pullups:
5x8

Odd time for me to workout today, but I felt really good during it so I’ll take it. Going to see some stand-up comedy tonight so had to squeeze this in mid day between paperwork assignments.


#544

So, I’m program hopping like a maniac these days. I really like these strength-skill circuits, and I’m definitely going to come back to them, but I really don’t have the time available to train for ~60 minutes daily. My knees also aren’t healthy enough at the moment for this much work, so I need to be smart.

Back to a 3 day/week full body 531 template. Need to decide between The Morning Star and 1000% Awesome.


#545

I can speak from experience that program hopping or anything other than a focused approach leads to maintenance at best. (see my last three weeks of experimenting)

Pick your poison and crush it :facepunch:


#546

Yep, I totally hear ya. I’m probably going to end up doing 1000%, I’ve done a similar setup and I know it works well for me. Morning Star is one I’ve been eyeing for some time though, but might be better served in the near future.


#547

If you’re schedule is tight and you know there’s a program that will fit and work then do it!

You’ll have time to try other things later.


#548

Damn straight! I’ve been getting a little too cute with all this these past few weeks. I can get creative with my 15-20 minute conditioning sessions so satisfy those urges.


#549

Program hopping is okay to do from time to time.
Depending on the goal it might be counterproductive.
But you’ve learned a thing or two.
I’ve been looking at 1000% awesome as well about a year age though. It looks very good, get into Jim’s world and grind it out for a year or so,
1000% for 3 or 4 cycles then morning star for 3 - 4 cycles and so on :slight_smile:
Good luck with whatever program you end up on.


#550

7/9/18

1000% Awesome - C1/W1/D1

WARMUP:
Throws
Facepulls
Step ups

SSB Squat:
45x10
95x5
115x5
135x5
155x5
175x5

Clean and press away:
50x10
60x5
70x5
80x5x5

Pullups: (various grips)
16x5

Hands wide SSB lunges:
75x3x10

Close grip incline press: (football bar, mid grips)
95x15,10,8 - 33/50

Went with a fairly conservative TM on the squat. Was considering a deload but this first week can act as one. Back to the squat-chin-press-chin setup that I love to hate. Plugged in lunges once the squats were done. Finish up with a 350 set. Incline press with the football bar is odd, but I’ll stick with it for this cycle at least.


#551

Strong pull up game


#552

I’ll agree when the numbers are swapped haha. But, I figure doing lots and lots of sub-max sets is a good way to get in the volume. On my second squat/press day of each week I think I’ll go for higher reps and less sets to spur some TUT.


#553

That’s still 80 pull ups in a session. Since I find that it is an exercise that you are fatiguing quickly in which decreases performance, I think that’s pretty good.

Or put in other words: I can’t even Imagine doing that many in a session :smiley:


#554

7/10/18

Conditioning

Warmup:
Airdyne - 1m quick pace
Football bar curl and press - 45x10
Airdyne - 1m quick pace
Football bar curl and press - 75x5 (cheat curls)

Circuit:
Football bar viper - 105x2
Fallouts - 33 links x5
Airdyne - 20s sprint

Rounds in 10 minutes - 6

Lateral raise:
10x2x10
10x1x11 w/ 2s pause and slow eccentric

Really like this combo for a conditioning session. Figure I’ll swap between as many rounds as possible in 10 minutes, and 10 rounds for time.

On my conditioning days I’m going to do some low volume shoulder work, think it’ll help make a physique improvement.


#555

7/11/18

1000% Awesome - C1/W1/D2

WARMUP:
Throws
Pullaparts
Step ups

Deadlift:
45x10
135x5
185x5
225x5
255x5

Football bar bench: (outer grips)
45x10
95x5
115x5
145x5x5

Pendlay row:
135x4x5

SSB good morning:
95x3x10

PJR pullover:
35x3x12

Hammer curl:
35x3x10

Back to the straight bar on deads! Elbow still flares up but I can manage if I use straps and focus on taking my ring finger out of gripping.

Superset of bench and deadlift, plugged in the Pendlay row once I ran out of deads. Had somewhere between 15-20 at 255 for sure, felt silly capping it there but hey, that’s what the program calls for.

Finished with a giant set of GMs, PJRs, and curls. Going to swap the football bar for a curl bar for the pullovers.


#556

7/12/18

Conditioning

Warmup:
Foam rolling - much needed!

Superset: (5 rounds)
Airdyne - 1m fast pace
Standing ab wheel - 1-5 reps, limited ROM

Airdyne: ~8m varying pace between fast and full stop, usually moderate

Incline lateral raise:
10x2x10
10x1x6 w/ 2s pause and slow ecc

Man foam rolling feels good. I should make sure to do this more often, especially on days I build. Didn’t have much energy and this workout shows.

Rolled the ab wheel into the basement stair to act as a stop. Last one I tried to go a bit further, probably ~70% ROM and that was difficult.

Never done incline laterals. Thought I was feeling it more in my joint than delt until the last set, burn!


#557

7/13/18

1000% Awesome - C1/W1/D3

Warmup:
Throws
Stepups
Facepulls

SSB squats:
45x10
115x5
135x5
155x5x5

Pullups:
1x9
4x8

Press:
50x10
60x5
70x5
80x5
90x5

Meadows row:
25x10
35x10
45x10

Dips:
4x10

Started with giant sets of squat-chin-press. Once I ran out of press/chin it became squat-row-dips. Solid combos all around.

Got this done in about 27 minutes. Fairly low weight and volume, but happy with my conditioning at the moment as each rep moved with speed and precision despite sucking air and being blinded by sweat.


#558

7/16/18

1000% Awesome - C1/W2/D1

WARMUP:
Throws
Step ups
Facepulls

SSB Squat:
45x10
115x5
145x5
165x5
185x5

Press:
45x10
65x5
75x5
85x5x5

Pullups: (Various grips)
16x5

SSB lunges:
95x3x8

Close grip high incline: (football bar, middle grips)
95x16-10-9 (+2)

Holy sweat batman. Everything is wet. Giant sets man.


#559

7/17/18

1000% Awesome - C1/W2/D2

WARMUP:
Throws
Step ups
Pull aparts

Deadlift:
45x10
135x5
185x5
225x5
265x5

Football bar bench: (outer grips)
45x10
95x5
115x5
145x6x5

Pendlay row:
135x5
145x5
155x3x5

SSB good morning:
95x2x15

PJR pullover
35x2x15

Hammer curl:
35x2x15

The hunger was real today, didn’t impact the workout at all. Decided to get the assistance volume in over less sets to wrap it up quicker though.


#560

7/18/18

1000% Awesome - C1/W2/D3

WARMUP:
Throws
Step ups
Face pulls

SSB squat:
45x10
115x5
145x5
165x5x5

Press:
45x10
65x5
75x5
85x5
95x5

Pullups: (various grips)
4x10
1x8

Dips:
4x10

Meadows row:
35x4x10

I’m enjoying this template, should’ve been running this all summer but live and learn right? Pretty late right now, getting up at 3 to catch a flight down to MD for a wedding weekend.