T Nation

Velvet's Lifting and Other Fun Stuff Log

1/13/21

Cardio

~1 mile run outdoor

Decided to run outside today since it the weather is pretty fair today, sitting right around 36* (2.2* or so for the C folks). My house to the end of my road is about half a mile, so there and back is a convenient run. There’s a handful of elevation changes on the loop so it stays interesting.

@kdjohn Thanks man! Gotta give a shoutout to Pwn for that, protocol seems to be working for me too.

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1/15/21

Pull workout

Hang cleans:
45x5
95x2
115x2
135x2
155x2

GIANT SETS (jumps - pulls - core)

Box jumps: (3 steps)
x3

Mat pulls: (6)
135x5
225x3
275x2
315x1
375x3x5

Hollow hold:
x20s

GIANT SETS (row - chin - core - core)

BB row:
170x3x10

Overhand pullups:
1x8
2x7

Hanging leg raise: (arm loops)
+25x3x13

Band good morning:
3x12

HANGBOARD

10s on/20s off just going through some different holds

Cleans felt like garbage, its been a few weeks since I’ve done them and the first time back is always a stinker. Pulls were decent though.

Think I’m hitting the end of the road as far as linear progression goes for the assistance stuff. Rows are still feeling solid, but they’ve definitely become a full back movement rather than something I can target the lats with. I’m just barely eeking out an additional rep on the chins each week too, probably because my upper back is doing more during the rows now. Just going to keep riding it until I really stall out though.

I’m getting the year correct at about a 50% success rate in the log right now. I’m glad I don’t have to track dates very often any more, it usually takes me a good two months to start getting the year right.

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Nice

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1/16/21

Bench workout

GIANT SETS (row - bench - core)

DB row:
65x6x8

Axle bench:
50x10
80x5
120x5
150x5
185x2x5
185x7

Band twists:
x10/side

SUPER SETS (press - raise)

Close grip football bar floor press: (middle grips)
125x10
125x9
125x7

Overhead plate raise:
25x2x10
25x9

SUPER SETS (dips - rows)

Ring dips:
x1-2-3-4-5-6-7-8-9-10

Inverted ring rows: (15)
x10-9-8-7-6-5-4-3-2-1

Band pushdowns:
x100

Pretty solid workout, considering I didn’t do myself any favors staying up until 3am and then having a fairly early morning and barely eating today.

Went with a ladder for dips and rows instead of the timed sets because I’m watching my friends dog and the loud beeper on my timer would’ve made him lose his mind haha. Poor guy.

1/19/21

Squat workout

GIANT SETS (jump - squat - core)

Box jumps:
x3

SSB pause squats:
95x3
135x2
155x1
185x1
205x1
235x1
255x1
205x5

Ring plank:
x20s

GIANT SETS (lunge - squat - core)

DB reverse lunge:
80x3x5

DB goblet squat:
40x3x10

Band upper back GM:
3x15

CONDITIONING

Half burpees:
10-9-8-7-6-5-4-3-2-1

Step ups:
1-2-3-4-5-6-7-8-9-10

Main work was a bummer tonight. Top rep felt like a good stopping point, but had a little twinge in the knee on the way up. Barely made it to 5 reps on the first set of volume work and decided I was done there. Just did some easy assistance and then a solid conditioning workout.

Feeling pretty wiped out today. Having some digestion issues and feel emotionally drained, thinking it’s a chicken/egg type scenario.

1/20/21

Press workout

GIANT SETS (chins - press - core)

NG chins: (middle close grip)
x10
+15x5
+25x5
+35x5
+45x5
+60x5

Axle press:
50x10
80x5
100x5
110x3
120x5
120x3

Side plank bends:
x10/side

GIANT SETS (press - dips - raise - band)

BTN press:
80x10
80x8

Football bar press:
85x10
85x7

Axle press:
85x10
85x8

Dips:
6x fail

Lateral raise:
10x3x12
10x3x11

Band pull aparts:
6x20

Poundstone curls:
x101

This workout continues to deliver. I was surprised given my low yesterday, but feeling much better today and had a great workout.

Got my target reps on the top set again. Really learning how to grind reps again, showed up in the supplemental work too because I really didn’t think I’d see improvement there.

The curls were an experience, just friggin painful and I hate that I’m going to be pushing reps further now haha.

2 Likes

But think of the gunzzz!

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I compensate by purchasing metal ones :slight_smile:

Some day I’ll put more effort into arm training. But it actually dawned on me last night, my elbows feel pretty fantastic these days. Those absurd rep counts may have something to do with it.

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High-rep curls and extensions for elbows and knees do wonders for your joints. Loads the area with so much blood for your tendons.

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Also, don’t underestimate eccentrics or isometrics. Even as pain relievers.

2 Likes

1/22/21

Pull workout

Hang cleans:
45x5
95x2
115x2
135x2
155x2

GIANT SETS (jumps - pull - core)

Box jumps: (3 steps)
x3

Mat pulls: (5)
135x5
225x3
275x2
315x1
375x3x5

Hollow holds:
x20s

GIANT SETS (row - chin - core - core)

BB row:
175x3x10

Overhand pullups:
2x8
1x7

Hanging leg raise: (arm loops)
+25x3x14

Band good morning:
3x12

HANGBOARD

10s on/20s off

Jugs x3
Sloper x3
Wide crimp x3
Narrow crimp x3
Flexed arm hang on jugs until I didn’t want to be there anymore x1

This workout is getting pretty silly. After the first work set of pulls I set the bar done and had a nice smile at how easy it felt. The next two sets did not have that result but they moved quickly.

Assistance work is getting pretty cheat-y at this point. After this cycle I’ll need to re-evaluate and make some changes so I’m focusing more on the muscles rather than the movement again.

2 Likes

1/23/21

Bench workout

GIANT SETS (row - bench - core)

DB row:
70x6x8

Axle bench:
50x10
80x5
120x5
150x5
190x3x5

Band twist:
x10/side

SUPER SETS (press - raise)

Close grip football bar floor press:
125x2x10
125x7

Overhead plate raise:
25x3x10

SUPER SETS (dips - rows)

Dips:
21-15-9-5

Inverted rows: (15 - dip bars)
21-15-9-5

Band pushdowns:
x100

Happy with this workout even though I’m pretty sure I’m at the end of the road with the linear progression. Last rep of the last set was quite a grind.

Undecided how I want to approach the next three weeks. Figured I’d need a programming change after this cycle, so I’m between just trying to keep pushing what I’m doing, or just try some random stuff the next three weeks and let something 5/3/1-esque take over with the next cycle.

What arm loops do you have?

After my deload I have another leader of SVR coming up. Since I don’t have a bench day at the moment and am doing a dip-less pwns shoulder routine on bench day my SVR days look like this,

Week 1:
Press
Press RP

Main squat
Back squat WM

Deadlift
RDL WM

Week 2:
Press
DB Press BBB

Squat
Zercher BBB

Deadlift
“trap-bar” BBB

Week 3
Press
Log press SSL

Squat
Front Squat SSL

Deadlift
“trap bar” SSL

Maybe that appeals to you, I don’t know.

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Hey man, these are the arm loops I have:

I’m not even sure how I came into possession of these haha.

I was actually considering SVR for my new bench programming once I’m through this cycle. Easiest would be switching to Rhodes 5x5/3/1 as I wouldn’t really have to change anything about the workout, basically the same thing but with a more long term focus. Lastly I’ve always got Five and Dime in the back of my mind.

1/25/21

Squat workout

GIANT SETS (jump - squat - core)

Box jump: (3 steps)
x3

SSB box squat: (bench)
45x10
95x5
135x3
185x1
225x1
275x1
295x1
235x8
235x2x5

Plank:
x20s

SUPER SETS (lunge - squat)

Reverse lunge:
x1-10/eg

Air squat:
x1-10

Band upper back good morning:
x50

Quick hitter of a workout. The bench is a bit of a high squat, but it takes nothing to set up and I can really hammer the legs with some weight on it. Decided to just make my assistance and conditioning work into one thing so I could get out of there. All this took like 35 minutes.

1/26/21

Press workout

GIANT SETS (chin - press - core)

NG chins: (middle wide grips)
x10
+15x5
+25x5
+35x5
+45x2x5

Axle press:
50x10
80x5
95x5
105x5
115x7
115x5

Band Tate side bend:
x10/side

GIANT SETS (press - dip - raise - band)

BTN press:
80x10
80x9

Football bar press:
85x10
85x8

Axle press:
85x10
85x8

Dips:
6x failure

Lateral raise:
10x4x12
10x2x11

Band pull aparts:
6x10

Poundstone curls:
x102

Solid enough workout, was hoping to get one more rep on either the top set or the following one but wound up just matching my last effort at this weight. All good, doing a different chin and core variation so I’m fine with it all. Improved a touch on the supplemental so still trending positively.

Curls continue to be an experience.

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