Folks, my bench press and deadlift are fine for the length of layoff I've had. Even my pitiful strict press is within "fine" ranges.
My SQUAT, however, is FUCKED.
I've been back in the gym since...what...January maybe? I have been teetering around a 245 pound max for weeks before breaking 255 (a grinder), and then a few more weeks of teetering before smashing 265 (another grinder). It was at this point I decided it was time to program around increasing my squat, time to stop fucking around.
Enter: EXRX.net Russian Squat Program Calculator
It's basically a web-based spreadsheet that lays out 6 weeks of squat training, 3 days a week.
I figured out the values and created my own spreadsheet, increasing the work to 5 days a week and adding full body weightroom training after each squat session.
Tuesday and Thursday I do high rep squats with low weight to focus on technique, or other exercises like pause squats or pin squats, front squats, etc.
Here it is, basically, Dread's Russian Squat Collusion: https://docs.google.com/spreadsheets/d/1VMynd4PJ-NIKgZ1aow6QcO1y7g09bi1oWOFGGg9Ds0Q/edit?usp=sharing
The "accessory" work in the bottom section can change from day to day. I basically try to hit a compound movement for squat, row/pull, bench, and press and then fill in with isolations like biceps, later raises, calf raises, and abs.
The goal here is to prove that it's not physical weakness that's holding me back, as I plan to smash right through the 278 goal of the program. I know I'm strong enough but there's something fucked upstairs that's getting in the way. If I completely fuck this up I'll let you know.
Tuesday, June 12, 2018
Tuesday, April 10, 2018
Training Routine Update
I'm working in the office 5 days a week now, so that's opened up a 5th training morning for me. Bearing in mind I goofed up my shoulder yesterday morning doing something stupid, and as such am laying low this week with low weights / volume, let's continue. The main theme is I've added deadlifts, and separated back and chest to different days.
I try to get abs in every day, a little bit. I do 10-20 minutes in the sauna post-workout as well.
Day 1 Legs
High Bar Back Squat - work up to a 1RM, as many sets as possible
Leg Extension - 10 sets of 6 - squeeze at the top for 5 seconds on as many reps as possible. Alternately, squeeze at the end of each set for longer. Toes pointed in to hit the outer quad.
Leg Curl - 10 sets of 6 - squeeze as above
Calf Raise - 5 sets of AMRAP
Fill in time with reverse hypers, abductors, or glute-ham raise
Weighted ab machine or planks
Day 2 Shoulders
Barbell Press (standing) - work up to 1RM, as many sets as possible
Machine Press - either hammer strength or cables
Shoulder Arm Complex - Lateral raise, bicep curl, tricep extension done in supersets with no rest, until time expires. Blast the shit out of your arms here.
I skipped the extensions in favor of rope pushdowns since my shoulder is fucked. Presses were done with very light weight as well as the raises.
Day 3 Back (and deadlift)
Deadlift - work up to 1RM, as many sets as you want but don't burn out
Barbell Row - Overhand or underhand, user's choice
Dumbbell Row - 1 arm, do as high a weight as you can. Use straps if needed (I do since my tendons are fucked)
Lat Pulldown (or pull-ups) - Because of my grip I don't do a lot of pull-ups. With pulldowns I start around 100 lbs and work up from there. Sets of 8 to 20
Seated Row - Same as pulldowns, a little more weight
Day 4 Chest
Flat Bench - work up to max
Decline Bench - 6-10 sets, nominal weight
Dips - 6 sets of 8-10 unweighted
Incline Hammer Press - 6-10 sets, nominal weight
Dip Machine - 6 sets of 8-10, heavy as you can
Push-ups - 5 sets to failure
Planks - naturally fall into this from push-ups
Day 5 Legs and whatever the fuck else
Squat - Maybe front squats, maybe low bar, maybe paused with light weight, or from pins with heavy
Leg Press - as many sets of as many reps with as much weight as you can handle. Be safe bros.
Leg Extension - moar quadz
Shrugs - heavy as you can, multiple sets
Moar calves - because why not?
Sometimes I'll throw in another of my arm complexes here if feeling it
Abs
So there you have it. This is roughly what I'm doing in the gym all week pretty much every week.
Not only is my shoulder causing me to go light, I'm also fasting since this past Friday, April 6. I honestly don't feel much weaker if at all, but the shoulder puts a cap on everything, so let's just go light eh?
I try to get abs in every day, a little bit. I do 10-20 minutes in the sauna post-workout as well.
Day 1 Legs
High Bar Back Squat - work up to a 1RM, as many sets as possible
Leg Extension - 10 sets of 6 - squeeze at the top for 5 seconds on as many reps as possible. Alternately, squeeze at the end of each set for longer. Toes pointed in to hit the outer quad.
Leg Curl - 10 sets of 6 - squeeze as above
Calf Raise - 5 sets of AMRAP
Fill in time with reverse hypers, abductors, or glute-ham raise
Weighted ab machine or planks
Day 2 Shoulders
Barbell Press (standing) - work up to 1RM, as many sets as possible
Machine Press - either hammer strength or cables
Shoulder Arm Complex - Lateral raise, bicep curl, tricep extension done in supersets with no rest, until time expires. Blast the shit out of your arms here.
I skipped the extensions in favor of rope pushdowns since my shoulder is fucked. Presses were done with very light weight as well as the raises.
Day 3 Back (and deadlift)
Deadlift - work up to 1RM, as many sets as you want but don't burn out
Barbell Row - Overhand or underhand, user's choice
Dumbbell Row - 1 arm, do as high a weight as you can. Use straps if needed (I do since my tendons are fucked)
Lat Pulldown (or pull-ups) - Because of my grip I don't do a lot of pull-ups. With pulldowns I start around 100 lbs and work up from there. Sets of 8 to 20
Seated Row - Same as pulldowns, a little more weight
Day 4 Chest
Flat Bench - work up to max
Decline Bench - 6-10 sets, nominal weight
Dips - 6 sets of 8-10 unweighted
Incline Hammer Press - 6-10 sets, nominal weight
Dip Machine - 6 sets of 8-10, heavy as you can
Push-ups - 5 sets to failure
Planks - naturally fall into this from push-ups
Day 5 Legs and whatever the fuck else
Squat - Maybe front squats, maybe low bar, maybe paused with light weight, or from pins with heavy
Leg Press - as many sets of as many reps with as much weight as you can handle. Be safe bros.
Leg Extension - moar quadz
Shrugs - heavy as you can, multiple sets
Moar calves - because why not?
Sometimes I'll throw in another of my arm complexes here if feeling it
Abs
So there you have it. This is roughly what I'm doing in the gym all week pretty much every week.
Not only is my shoulder causing me to go light, I'm also fasting since this past Friday, April 6. I honestly don't feel much weaker if at all, but the shoulder puts a cap on everything, so let's just go light eh?
Monday, March 5, 2018
Current Routine
Not that anyone gives enough of a fuck to ask, in fact, why ask a fat dadbod-sporting fuck what he does in the gym? Doesn't help your goals one bit? Well, I'm a loudmouth and I love to hear myself talk, so suffer it.
Day 1 - Leggies
Back squat work up to heavy singles finish with an AMRAP set
Seated leg curl 10x6 - 10 second hold at peak contraction
Seated leg extension 10x6 - 10 second hold at peak contraction
Calf raises 5x10
Planks
Day 2 - Shoulders
Standing press work up to heavy singles, finish with AMRAP
Machine press 10x5
Lateral raise 6x10
Bicep curl 6x10
Triceps pulldown / skullcrusher 6x10 pick one
Abs
Day 3 - Chest and Back - Bring straps
Bench press work up to singles then AMRAP
Bent-over row work up to singles
Dumbbell row
Lat pulldown 6x10
Seated row 6x10
Dips 5x6
Abs
Day 4 - All the Other Shit
Fuckaround
Bring straps
Squats
Shrugs
Leg extension 10x6 hold at peak extension for 10 seconds
Pull-ups
Leg abductors 6x10 as heavy as possible FOR DAT ASS
Abs
All workouts start at 5am and go as long as needed. End with at least 10 minutes in the sauna. Headphones in, METAL FUCKING LOUD AND ANGRY (this is key). Abs usually = planks or roman chair leg raises. Hanging leg raises are really fucking difficult with my current post-op grip problems.
Goal is strength and size. I’m small and weak.
Day 1 - Leggies
Back squat work up to heavy singles finish with an AMRAP set
Seated leg curl 10x6 - 10 second hold at peak contraction
Seated leg extension 10x6 - 10 second hold at peak contraction
Calf raises 5x10
Planks
Day 2 - Shoulders
Standing press work up to heavy singles, finish with AMRAP
Machine press 10x5
Lateral raise 6x10
Bicep curl 6x10
Triceps pulldown / skullcrusher 6x10 pick one
Abs
Day 3 - Chest and Back - Bring straps
Bench press work up to singles then AMRAP
Bent-over row work up to singles
Dumbbell row
Lat pulldown 6x10
Seated row 6x10
Dips 5x6
Abs
Day 4 - All the Other Shit
Fuckaround
Bring straps
Squats
Shrugs
Leg extension 10x6 hold at peak extension for 10 seconds
Pull-ups
Leg abductors 6x10 as heavy as possible FOR DAT ASS
Abs
All workouts start at 5am and go as long as needed. End with at least 10 minutes in the sauna. Headphones in, METAL FUCKING LOUD AND ANGRY (this is key). Abs usually = planks or roman chair leg raises. Hanging leg raises are really fucking difficult with my current post-op grip problems.
Goal is strength and size. I’m small and weak.
Tuesday, January 30, 2018
What I'm Up To
Killed it in the gym this morning, like I do every morning.
I wanted to reach out today to write about my daily routine and how I feel about it.
I've never been a morning person. In fact, I'm the last the leave a party, you'd probably hate me if we hung out. I want to keep that party rocking as long as possible. As such, throughout my childhood and all the way to date (I'm 34), I've been a night owl. How I spent that time differed greatly throughout different periods of life, but it could've been partying, watching movies or TV, video games, or at some points training in the gym.
That ended sometime in the fall of 2017. I had heard of a podcast by a former SEAL, Jocko Willink, and started to listen here and there. I'm not a very loyal listener, mind you, but when I catch it, I enjoy it. One of the things Jocko does that blew my mind in the beginning is that he wakes up at 4:30 am and takes a photo of his watch and tweets it. That's when he starts his morning workout. Jocko says many times, you don't have to wake up at 4:30 but one of the best things you can do to help yourself be successful is JUST WAKE UP EARLIER. You need to be up before the enemy. So you can be better prepared than he.
What do I take from that, you ask? I wake up at 4 now, at least on weekdays. I decided I needed to take his advice and do this, because the nature of my career is very hectic. I'll be working on half a dozen projects at once, and get two dozen more dumped on my head before I'm halfway through the first task. So because of this and thanks to the idea from Jocko I decided I need to change how I do things. The office opens officially at 8:30am and closes at 5. That is everyone's expected schedule, no matter what.
So let's get into it.
4am - Wake up. Sit up. Snooze alarm for 5 minutes in case of a doze. Turn on bedside light, read phone for 5 minutes or so or until my need to piss becomes so overwhelming that I need to get up and let it out.
4:10 - Piss, brush teeth, apply deodorant, rinse and style hair and beard.
4:20 - Get dressed, gather bags and get out the door (drive to the gym, about an hour, it's near my office).
5:20 - Arrive at gym, train for at least an hour or until I'm gassed out.
6:30 - Arrive in office. Go over emails from previous day and check for anything I need to follow up on. Make notes about calls I need to make.
7:00 - If there are any projects that need my undivided attention, I block an estimated amount of time out of my calendar where I'll shut my office door and buckle down.
7:15 - Use the remaining 1:15 of silence to get a head start on any of those projects that do not require other people.
8:30 - People are starting to file in, I make a quick call to my wife as by this time the kids are on the bus and she's back inside. This is about the extent of my personal calls all day long.
8:30-5 - Work. This can be office projects, on site work, phone calls, meetings, anything. Insert your work here.
5:00 - Usually I leave at this time, but to be honest normally it's at least 6 before I go, sometimes even later. It gets nice and quiet after work ends too, so I like to take advantage of that while I'm still in a professional setting. When I leave I call home to see how the day went, let the wife vent, vent to her myself, and ask if there's anything I need to pick up on the way home.
6:00 - Arrive home. Immediately wash, dry, or fold any laundry. Fill up water bottles for the next day. Pack business casual clothes in my gym bag, and leave out my gym clothes to wear the next day.
7:00 - Eat dinner. Steak. Make an additional steak for tomorrow's lunch.
7:45 - Take a shower. I like to do this at night, because frankly even though I sweat in the gym I don't make a mess and I don't usually smell that awful. Deodorant works just fine afterward. This way I can take my time to get good and clean, and it also relaxes me immensely. I fucking love a good, hot shower. Taking a night shower also helps make me tired, and prepares me to shut my brain off. It also makes my morning routine go by much faster, as the most time-consuming part is done at night.
8:15-10:00 - I usually use this time to relax a little bit. Maybe do some reading. If there's anything left over for the next day's work, I will make plans for the following day to execute. I'll set reminders if I need to. Then I go to sleep, and I sleep well.
That's basically a rough outline of how I succeed every day. I am not a very organized person at all, but I feel like for once I'm finally improving on that.
I wanted to reach out today to write about my daily routine and how I feel about it.
I've never been a morning person. In fact, I'm the last the leave a party, you'd probably hate me if we hung out. I want to keep that party rocking as long as possible. As such, throughout my childhood and all the way to date (I'm 34), I've been a night owl. How I spent that time differed greatly throughout different periods of life, but it could've been partying, watching movies or TV, video games, or at some points training in the gym.
That ended sometime in the fall of 2017. I had heard of a podcast by a former SEAL, Jocko Willink, and started to listen here and there. I'm not a very loyal listener, mind you, but when I catch it, I enjoy it. One of the things Jocko does that blew my mind in the beginning is that he wakes up at 4:30 am and takes a photo of his watch and tweets it. That's when he starts his morning workout. Jocko says many times, you don't have to wake up at 4:30 but one of the best things you can do to help yourself be successful is JUST WAKE UP EARLIER. You need to be up before the enemy. So you can be better prepared than he.
What do I take from that, you ask? I wake up at 4 now, at least on weekdays. I decided I needed to take his advice and do this, because the nature of my career is very hectic. I'll be working on half a dozen projects at once, and get two dozen more dumped on my head before I'm halfway through the first task. So because of this and thanks to the idea from Jocko I decided I need to change how I do things. The office opens officially at 8:30am and closes at 5. That is everyone's expected schedule, no matter what.
So let's get into it.
4am - Wake up. Sit up. Snooze alarm for 5 minutes in case of a doze. Turn on bedside light, read phone for 5 minutes or so or until my need to piss becomes so overwhelming that I need to get up and let it out.
4:10 - Piss, brush teeth, apply deodorant, rinse and style hair and beard.
4:20 - Get dressed, gather bags and get out the door (drive to the gym, about an hour, it's near my office).
5:20 - Arrive at gym, train for at least an hour or until I'm gassed out.
6:30 - Arrive in office. Go over emails from previous day and check for anything I need to follow up on. Make notes about calls I need to make.
7:00 - If there are any projects that need my undivided attention, I block an estimated amount of time out of my calendar where I'll shut my office door and buckle down.
7:15 - Use the remaining 1:15 of silence to get a head start on any of those projects that do not require other people.
8:30 - People are starting to file in, I make a quick call to my wife as by this time the kids are on the bus and she's back inside. This is about the extent of my personal calls all day long.
8:30-5 - Work. This can be office projects, on site work, phone calls, meetings, anything. Insert your work here.
5:00 - Usually I leave at this time, but to be honest normally it's at least 6 before I go, sometimes even later. It gets nice and quiet after work ends too, so I like to take advantage of that while I'm still in a professional setting. When I leave I call home to see how the day went, let the wife vent, vent to her myself, and ask if there's anything I need to pick up on the way home.
6:00 - Arrive home. Immediately wash, dry, or fold any laundry. Fill up water bottles for the next day. Pack business casual clothes in my gym bag, and leave out my gym clothes to wear the next day.
7:00 - Eat dinner. Steak. Make an additional steak for tomorrow's lunch.
7:45 - Take a shower. I like to do this at night, because frankly even though I sweat in the gym I don't make a mess and I don't usually smell that awful. Deodorant works just fine afterward. This way I can take my time to get good and clean, and it also relaxes me immensely. I fucking love a good, hot shower. Taking a night shower also helps make me tired, and prepares me to shut my brain off. It also makes my morning routine go by much faster, as the most time-consuming part is done at night.
8:15-10:00 - I usually use this time to relax a little bit. Maybe do some reading. If there's anything left over for the next day's work, I will make plans for the following day to execute. I'll set reminders if I need to. Then I go to sleep, and I sleep well.
That's basically a rough outline of how I succeed every day. I am not a very organized person at all, but I feel like for once I'm finally improving on that.
Wednesday, August 30, 2017
Quote of the Day
Let me just get it out of the way, "quote of the day" doesn't mean you're getting a daily quote.
Here you are:
"I am a modern man, and live in the modern world. It is not a part of my path to find and slavishly copy ancient ways. They are only mentioned as an indication of our evolution as carnivores over millions of veggie-free years."
-The Bear
Here you are:
"I am a modern man, and live in the modern world. It is not a part of my path to find and slavishly copy ancient ways. They are only mentioned as an indication of our evolution as carnivores over millions of veggie-free years."
-The Bear
Tuesday, August 29, 2017
I'm Alive
I shut this blog down years ago after going off the wagon of diet and exercise. Since then I've struggled with my weight and way of eating.
That ended a few months ago. I'm now 150 lbs which is pretty much my ideal weight, and working on recomposing the rest of my bodyfat to maintain that weight but with a healthier physique.
Secret? There isn't one. Stop eating. Fasting is what I'm doing. Combined with either a ketogenic or fully zero carb (carnivore) way of eating, fasting has cured my mild obesity and given me a new perspective on life.
I'm at work so this post is gonna be low-detail and very much cut short, but since my blog still exists and there's not a whole lot of zero carb information out there (or fasting, or ketogenic even) I figured I'd throw my name in too.
I've recently started vlog as well to sort of track some of my progress and feelings in video form. I keep those short and sweet, and will post them here in time.
Hit that subscribe button and stay tuned.
That ended a few months ago. I'm now 150 lbs which is pretty much my ideal weight, and working on recomposing the rest of my bodyfat to maintain that weight but with a healthier physique.
Secret? There isn't one. Stop eating. Fasting is what I'm doing. Combined with either a ketogenic or fully zero carb (carnivore) way of eating, fasting has cured my mild obesity and given me a new perspective on life.
I'm at work so this post is gonna be low-detail and very much cut short, but since my blog still exists and there's not a whole lot of zero carb information out there (or fasting, or ketogenic even) I figured I'd throw my name in too.
I've recently started vlog as well to sort of track some of my progress and feelings in video form. I keep those short and sweet, and will post them here in time.
Hit that subscribe button and stay tuned.
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