Welcome to this week’s Training Log thread
Use this space to:
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Share your recent workouts
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Reflect on what went well (or didn’t)
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Track PRs, new programs, deloads, or changes
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Stay accountable with your training
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Ask for tips on progression or programming
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@shittydwarf@sh.itjust.works has been super helpful at working through the details of switching programs.
I did my first week of a 5/3/1 this week. It was actually a good week to do so, as I was coming off of some soreness and fatigue doing a Murph workout on Memorial Day with some of my neighbors, which left me sore enough to where I was really questioning my motivation to push hard on weights. So sub-maximal sets this week were helpful, and I still got to push to failure on one AMRAP set per day:
Bench: 155 lbs x 10 reps
Squat: 285 lbs x 6 reps
Deadlift: 325 lbs x 8 repsOverall, I feel like I was getting great bar speed on my reps, definitely had the feeling of following textbook form, despite having soreness from earlier workouts. I’m excited to see where I’ll be with AMRAP sets next week and the week after.
I’ve been looking forward to this one, glad you enjoyed the first week. I know the calculators aren’t totally accurate but 10 reps at 155lbs puts you around 205lbs for a 1rm, a lot more than you thought?
puts you around 205lbs for a 1rm, a lot more than you thought?
I think 205 is about what I would have expected in a normal week. I had 180 as a 5rm last week, and the calculators put that at around a 205 1rm, too.
Still, though, this wasn’t a normal week. I walked into the gym already tired and sore from doing 200 push ups on Monday (I don’t think I’ve done 200 push ups in a day in like 15 years). So I was pleasantly surprised to be able to hammer out a 10-rep set on that one.
Just started Busy Dad Burpee training. I’m neither Busy, nor a Dad, but was intrigued by its simplicity.
Essentially you just try to increase the amount of Military Style 6 count Burpees you can do in 20 minutes. Alternate with a different form of the burpee,the Navy Seal Burpees (adds 2 mountain climber pushups to Military Burpee).
Did initial tests. 110 6 counts in 20 minutes, and 45 Navy Seal Burpees in 20 minutes…now just gonna grind the reps while adding some yoga, leg work, core work, and pullups to the routine. Kind of excited to get into it.
I’ve never heard of that before, it sounds exhausting. Probably very good for your conditioning and strength endurance though. How did you feel afterwards?
I’m in okay shape, but I’ll admit the most amount of burpees I’ve done in a single session prior to doing this program was around 50. So yeah, I was sore the next day, but nothing I’m not familiar with.
The Military Style definitely taxes the cardiovascular system, while the Navy Seals push the pressing muscles to failure. Eating a diet that fights inflammation helps with muscle soreness (fatty fish/fish oil, dark leafy greens).
The Busy Dad Program has levels of reps so you have something to aim for, so I guess the next hurdle is reaching 150/60 military/navy, but I’m honestly just happy with how quick and dead simple this routine is.
I will say adding regular pullups to the routine is a must though. You can’t do that many pushing exercises day after day without incurring some kind of shoulder injury. Pulling exercises supposedly protect against this, and I believe it.
Anyways, I’ll be sticking with this for at least 6 months before considering moving onto something else.
Ugh I usually hit the gym 3 times a week but I missed last Thursday and missed today Monday bc of Memorial Day…
Uff that guilty feeling
Tactical Barbell Grey Man w2d1
Behind the neck press 4 x 6 @ 100lbs
Deadlift 4 x 6 @ 275lbs
Dumbbell shrug 4 x 10 @ 65lbs
Incline dumbbell row 4 x 10 @ 55lbs
Incline dumbbell curl 4 x10 @ 35lbsI had almost talked myself into just doing the workout tomorrow, just felt like I had no energy. But once I got moving that all went away and felt great. Funny how your mind can play tricks on you
Tactical Barbell Grey Man w2d2
Bench press 4 x 6 @ 190lbs
Zercher squat 4 x 6 @ 225lbs
Dip 4 x 10 @ 210 bw + 30lbs
Incline dumbbell bench 4 x 10 @ 44lbs
Pull up 4 x 10 @ 210lbs bwThe squats take a lot out of me, more than any other lift
Zercher squat
What muscle/movement feels like the potential point of failure for you on these? Is it balance? Arm strength?
I’ve done Zerchers at 135 lbs, years ago, and it just felt super awkward, and I’m wondering whether if I got used to the movement I’d still be lagging way behind on weight from balance or arm strength.
It’s a systemic fatigue that gases me out. There’s a lot of back involved plus the squat itself, hard bracing, the works. I was thinking to maybe try front squats and see if overall it’s a little bit less draining, any experience with those?
Yeah, I do front squats a decent amount. When I first started it took a bit of mobility work to be able to comfortably hold the bar in that position, but a few years of it being in the repertoire got that mobility/flexibility in place to where it isn’t at all uncomfortable for me.
My failure point on front squats is the loss of balance on my way back up, when my legs and lower back are fatigued, where I tend to want to lean forward (which throws off my whole balance). Raising my arms/elbows higher helps, but then my arms and traps get tired. That’s why I was wondering if Zerchers would be even more punishing of errors in form.
Above 200 lbs the minor imperfections in the movement really get amplified, so I appreciate that immediate feedback. I imagine Zerchers are the same way. Maybe I’ll try them out next week in the gym, see if I can do a set and see how they compare to front squats.
I always had trouble with high bar/low bar squats, getting to full depth without back pain was a problem. Zerchers are so simple, they really help teach the right squat form IMO. Just brace and sit down with it, and bonus is that going down until the bar touches your thighs ensures you’re going full depth.
