T Nation

Velvet's Lifting and Other Fun Stuff Log

t-ransformation2018

#701

11/6/18

God is a Beast - Anchor -C1/W2/D2

Warmup:
Pull aparts
Bar hangs

Press:
45x10
65x5
75x3
85x3
95x3
85x3
95x3
105x7

Pullups:
7x7
1x12

Deadlift:
45x10
135x5
185x5
225x5x5

GHR situps:
7x8

Tri pushdowns:
'60’x3x15

Went to a pretty awesome gym with a friend on the way home from a work trip. There’s a typical commercial gym floor, with a turf field. Then a whole backside with a CrossFit esque setup. Pricey, but I could see the value in such a place.


#702

11/8/18

God is a Beast - Anchor - C1/W2/D3

Deadlift:
45x10
135x5
185x5
225x3
245x3
275x3
225x3
265x3
295x12

Planks:
9x15s

Football bar press: (outer grips)
45x10
65x5
75x5
85x5x5

Pullups:
5x8
3x7

Dips:
2x20

AMRAP dead lifts make the rest of the work out seem irrelevant, I think the biggest challenge is just completing the work afterwards rather than the work itself. Wanted to mention I had another 1-2 ugly reps left, upper back was shot so they’d have been pretty ugly so again, saving a little for the final week.

Was supposed to use 80 for the press but my small plates are still packed away somewhere so 85 it was. A little extra weight there couldn’t hurt. I’ll make next weeks session more difficult by doing dead stop reps instead of touch n go.


#703

11/9/18

God is a Beast - Anchor - C1/W2/D4

Warmup:
Face pulls

Bench:
45x10
95x5
115x5
125x3
145x3
165x3
135x3
155x3
175x7

BB row:
45x10
95x8
115x8
125x5
145x3
165x3
135x3
155x3
145x10

Back squat:
45x10
115x5
135x5
165x5x5

Knees bent dragon flag:
8x5

Football bar front raise: (outer grips)
25x12
30x12
35x10
25x18

Bench felt pretty crappy. Got around the reps I figured I would but nothing about it felt right, like the left side of the bar was 20lbs overweight the whole time. Weird.


#704

Are you sure you didn’t misload :slight_smile:
Sounds pretty weird Velvet. First time you’ve experienced this?


#705

Yeah I’m pretty certain it wasn’t a misload, I think it’s just the new basement setup and getting used to the quirks that come with it. You know, uneven floors, pockets in the cement, haven’t benched on that setup in about a month. I figure next time will be fine.


#706

11/11/18

God is a Beast - Anchor - C1/W3/D1

Warmup:
Lazy lifter

Back squat:
45x10
115x5
135x5
155x5
175x3
205x3
225x3
185x3
215x3
235x4

Plank:
10x15s

Bench:
45x10
95x5
115x5
145x5x5

BB row:
45x10
95x10
115x10
145x4x5
145x1x10

Bench felt much more normal tonight. Not thrilled with where my squat is at the moment, but I’m sure I’ll figure that out soon enough.


#707

11/12/18

God is a Beast - Anchor - C1/W3/D2

Warmup:
Face pulls

Press:
45x10
65x5
75x5
90x3
100x3
110x4
95x3
105x3
115x4

Pullups:
9x7

Deadlift:
45x10
135x5
225x5
245x5x5

Dips:
5x10

Got a cramp in my quad on the top set of press. I think that means I figured out how to keep tight haha. Was hoping for 5 but the rep got out pretty far in front of me and there was no coming back.


#708

11/14/18

God is a Beast - Anchor - C1/W3/D3

Warmup:
Airdyne

Deadlift:
45x10
135x5
225x5
245x3
275x3
305x3
265x3
295x3
325x7

Plank:
9x15s

Press:
45x10
65x5
75x5
85x5x5 (deadstop)

Pullups: (various grips)
8x7

I set a goal for 7 and hit that so I’m pleased there. Also kinda mad at myself for not getting 8 or 9. I felt like I had the strength and it was more of a conditioning fail. Duly noted.


#709

Awesome Velvet.

One more workout on God is a Beast anchor?
What’s up next? and how did the program treat you.


#710

Thanks man. Yeah one more workout, either today or tomorrow depending on after work plans. Nice to have a little flexibility there.

This has been a pretty good program for me. It feels like it kick started some actual progress for me for the first time in a while, aside from my squat, but that’s likely my own doing. I didn’t really do any conditioning work which was a fail on my part, and I think it would have gotten me an extra rep here or there but alas. @T3hPwnisher mentioned the PR’s just creep up on you with this program and it’s a pretty spot on assessment. There was a time when I thought I had made a mistake with it but seeing it through to the end paid off.

Caveat is that the second half of the leader cycle I modified it to fit my travel schedule. It’s supposed to be 1 main lift a day plus assistance, but I wound up doing 2 main lifts a day and then full assistance days afterwards. Seemed to work out fine but definitely not what’s prescribed.

I’m going to give some of Alpha’s programming a shot next. It should be a pretty big spike in volume compared to what I’m used to. I’m pretty set on starting with his linear program on YouTube, and just seeing where I’m at after those 12 weeks. It’ll be nice to take a break from percentage based work for a bit.


#711

11/16/18

God is a Beast - Anchor - C1/W3/D4

Warmup:
Face pulls

Bench:
45x10
95x5
115x5
145x3
165x3
185x3
155x3
175x3
195x3

BB row:
45x10
95x10
115x10
145x3
165x3
185x3
155x3
175x3
195x3

Squats:
45x10
115x5
135x5
155x5
175x5x5

L sits:
9x10s

That marks the final GIAB workout. Solid program, would give it the thumbs up for anyone interested in giving it a shot.

Made a business decision on the top set of bench tonight. No spotter, and the safety catches on my bench are very short. I think if I was in the rack or had a spotter I could’ve gutted through the 4th rep, but if I didn’t make it it was coming back down on me fast, so I used my remaining energy to guide it back onto the catches and call it. Having never tested those catches, I was not stoked to try this haha.


#712

You can always do the roll of shame :slight_smile:

Nice job on the GIAB.

Have fun with Brians giant sets if that’s the next one to try.


#713

The giant set thing jives with me pretty well so I’m not too concerned about that aspect. After the first week or two my conditioning shouldn’t be a limiting factor anymore, that tends to come back pretty quick for me.

The volume is going to be a killer I think, but in a good way.