Getting Back on Track

[Filmbuff81]

Solid work.

Sometimes it's good to have a couple gpp days like these when you feel beat up to help recharge the batteries.

[BigJon55]

Solid work.

Sometimes it's good to have a couple gpp days like these when you feel beat up to help recharge the batteries.

Definitely. I need to get charged up because I have 5 weeks of training before my pre-comp deload and I intend on setting some serious PR's. Here's the vid of me doing HIIT on the heavy bag:

https://www.youtube.com/watch?v=snr4...ature=youtu.be

[BigJon55]

Log Clean and Press
Logx8
Log+20x8
Log+40x8
Log+60x8
Log+80x8
Log+100x8

Incline Bench Press...superset...Pull Ups
225x10-x6
225x10-x6
225x10-x6
225x10-x6
225x10-x6

Fat Grip DB Row
100x10
100x10
100x10
100x10
100x10

Awesome training session. I had a pump so big I couldn't wash my face afterwards. This week will have higher reps and I will slowly taper the volume and increase the intensity leading up to the comp.

[BigJon55]

Axle Deadlift
135x8
225x8
315x8
405x8
495x8

High rep deads gave me an uncomfortable pump in my low back. I couldn't get it to go away so I stopped. I'll have to finish my accessory work tonight.

[BigJon55]

I read an insightful article on T-Nation about metabolic damage and how to correct it. The guy who wrote the article basically wrote down the past 2 years of my life and then said, "If this sounds like you then you don't eat enough food and you train too hard so chill the fcuk out, eat less and stop training so hard for a while so that your body can leave holy****imdying mode". For my situation, he recommended eating a little less and training a little less for a minimum of 3 months. So *sigh* that's what I'm going to do. I'll keep my calories around 3,000-3,500 and will seriously cut down on my training load. I'll do a main movement+1 accessory movement per training day with the exception of my events day which I will still train like a motherphucker. On my "off" days I'll just do some walking and a little back work to keep my shoulders happy. Hopefully I'll still be able to see some strength gains during this period of time. My split will look like this:

Monday: Log Press and Incline Bench

Tuesday: Deadlift and Barbell Row

Wednesday: Cardio and Fat Grip DB Rows

Thursday: Cardio and Chin Ups

Friday: Squat and Front Squat

Saturday: Strongman Events

Sunday: Rest

[BigJon55]

Squat
135x8
225x8
315x8
405x8
455x8 second squat pr in a row

Front Squat
225x8
225x5
225x5

I was walking like a newborn calf after the 455x8 squat. Front squat did NOT go well.

[Filmbuff81]

wicked workouts still happenin' and remind me to never piss you off lol.

as for the metabolic damage, it's pretty similar to what has happened to me since my wedding too.

It's one reason I went the madcow route for as long as I could. Just so that I'd dedicate 3 days for good solid training, but my off days have been off days minus walking the dog.

I watched a Layne Norton video about it as well and the need to reset for a while to let your body catch up.

I definitely went about my weight loss last time in some wrong ways.

Massively high volume full body DUP and clearly not enough food haha. It let me look pretty suave for 2 weeks in Mexico but probably ****ed me over pretty good for a bit.

[BigJon55]

I think most athletes who have an issue with fat have done the same thing as well. It's just one more hurtle to jump but in the presence of an infinite amount of hurtles what's one more?

Speaking of hurtles, I won't be able to compete at the meet in May because I had to buy a new vehicle so I have no money! I'm planning on a different meet in July with different events so I'll have to restructure my training a bit. Here's today's session:

Farmers Walks
230x75 feet
230x75 feet
410x75 feet
410x75 feet
550x75 feet
590x75 feet PR

Strict Log Press
Logx3
Log+20x3
Log+40x3
Log+60x3
Log+80x3
Log+100x3
Log+120x3
Log+130x3
Log+140x3 PR

[Filmbuff81]

Hope the new vehicle treats you well!

And at least you can still target a meet happening not too long after.

And still great work today.

What did you buy by the way?

[BigJon55]

Hope the new vehicle treats you well!

And at least you can still target a meet happening not too long after.

And still great work today.

What did you buy by the way?

I got a Chrysler Town and Country I have 4 kids so I'm stuck driving mini vans. It is really nice though and we got a pretty good deal on it so I'm not complaining. I just miss being able to drive whatever I want. As soon as the kids move out I'm getting a corvette lol.

Here's a vid of the log presses today:

*****://www.youtube.com/watch?v=0siLkaXufS0

[musclehead09]

Squat
135x8
225x8
315x8
405x8
455x8 second squat pr in a row

Front Squat
225x8
225x5
225x5

I was walking like a newborn calf after the 455x8 squat. Front squat did NOT go well.

NICE work! Great PR

[BigJon55]

After a small amount of deliberation I think I have decided on my new split leading up to the meet in July. The events are:

1) Tire Flip: 700lb tire for 75 feet. 60 second time limit

2) Max Strict Overhead Press: 3 attempts, Wessel's rule

3) Deadlift Medley: Trap Bar-600lbs, Axle-550lbs, Barbell-550lbs, Sandbag-250lbs

4) Farmers Walk: 285lbs per hand, max distance, no drops, no time limit

5) Stone to Shoulder: 275lb stone, 60 second time limit

I don't have a 275lb atlas stone or a 700lb tire so I'm not sure how I'll train for those at the moment. For now, I'll just do some sandbag to shoulder work as I'm sure there's some carry over. I'll start looking for implements to use immediately but I don't know when I'll be able to afford them.

Sunday: Walking/Stretching

Monday: Overhead Press/Bench Press

Tuesday: Axle Deadlift/Squat

Wednesday: Cardio/Pull Ups

Thursday: Cardio/DB Rows

Friday: Sandbags/Stones

Saturday: Farmers Walk/Accessories

[BigJon55]

Strict Press
45x5
95x5
135x5
185x5
205x5 PR
165x5
165x5
165x5

Bench Press
185x5
225x5
275x5
295x5
315x5 PR
265x5
265x5
265x5

External rotations and band pull aparts between sets to keep the shoulders healthy. I got up early and did some cardio before work until my fcuking treadmill broke lol. I was planning on doing a short, easy cut to get rid of some of this bloat so I'll have to get that fixed at some point. My biceps and brachioradialis have been feeling really sore and tight lately and then after benching my tris were really fried so I took a 15lb db and did a million curls, hammer curls, cross face tri extensions and db skull crushers just to get some blood in those muscles that feel worn out. It felt great and now I have a massive pump and look like Arnold

[BigJon55]

Axle Deadlift
135x5
225x5
315x5
405x5
455x5
495x5
545x5 No straps!!! PR
435x5
435x5
435x5

Squat
135x5
225x5
315x5
405x1 BURNT!!!

Today I had a patient who was here for a nerve conduction study/EMG of her lower extremities. I noticed that she smelled when I went back into the exam room with her. I asked her to take off her shoes and when she did........ ONE OF HER SHOES WAS FULL OF SIHT! I asked her to take off her socks and it was full of siht too!!! I mean FULL!! Packed with crap like she took a fcuking dump in it. I told her she needed to come back when she wasn't covered in turds. Wow.... the people I meet...


I couldn't finish squatting because i was completely fried from deadlifting. I did hit a PR though so no complaints; especially considering I felt tired and not in the mood when I started this session.

[BigJon55]

Did this before work:

Jump Rope
50 jumpsx10 sets

Pull Ups
3x5

Jumping rope at 350+lbs isn't easy. My calves were burning like fire and now they keep cramping up.

[BigJon55]

AM:

Kettlebell swings
5x20

Band Ab Pulldowns
3x20

Stone Shoulders
Light Stonex3x5

PM:

Heavy Bag Drills
10x1 minute/1 minute rest

Fat Grip DB Rows
110'sx10
110'sx10
110'sx10

Leg Lifts
BWx10
BWx10
BWx10

[Filmbuff81]

jumping rope at heavy BW sucks balls.

brb dropping 80lbs so I can jump again haha.


workouts looking good, time to drag that sled every morning!

[BigJon55]

jumping rope at heavy BW sucks balls.

brb dropping 80lbs so I can jump again haha.


workouts looking good, time to drag that sled every morning!

Lol, I wish I could but it's really loud. I'd wake up the whole neighborhood!

[BigJon55]

Sandbag Lifts
200x5
200x5
200x5
200x5

Log Press
Logx5
Log+50x5
Log+100x5
Log+120x5
Log+130x5

Farmers Walks
410x75 feet
410x75 feet
550x75 feet
610x15 feet

I didn't get in the volume I was planning on with the farmers walks because it started raining. I dropped the handles on my last set because the ground was wet and I slipped. I also learned that doing farmers walks in Chucks is a lot harder than doing it in work boots.

Every week when I'm doing farmers walks every single mexican person that drives by has to stop and ask me if I'm throwing away my weights. Half the time they have their kids ask me because they don't speak English. It's really starting to piss me off. I fcuking went off on one of the guys today because he waited until I went into the garage to get something to drink and then swooped in real quick and tried to grab them. I threw an empty beer bottle at him and started sprinting at him so he ran back to his truck and peeled out. A few weeks ago i went inside to take a **** and when i came out I was missing 4 25lb plates. So, the next thief who tries to touch them will be made an example of.

[BombDonald]

Today I had a patient who was here for a nerve conduction study/EMG of her lower extremities. I noticed that she smelled when I went back into the exam room with her. I asked her to take off her shoes and when she did........ ONE OF HER SHOES WAS FULL OF SIHT! I asked her to take off her socks and it was full of siht too!!! I mean FULL!! Packed with crap like she took a fcuking dump in it. I told her she needed to come back when she wasn't covered in turds. Wow.... the people I meet...

Actual feces?

[BigJon55]

Actual feces?

Yes. Actual feces in this lady's sock and shoe.

[Filmbuff81]

Yes. Actual feces in this lady's sock and shoe.

Lol jesus. I did not see that the other day.

Would have loved to caught that on camera.

[BigJon55]

Lol jesus. I did not see that the other day.

Would have loved to caught that on camera.

The doc and I sat and brainstormed ways that a person could unknowingly fill their sock with turds but we couldn't come up with anything conceivable. Therefore, one must conclude that she intended to fill her sock with crap which is fcuking disgusting.

[BigJon55]

AM:
Jump Rope
10 rounds of 50 rope skips w/ 1 minute rest

PM:
Overhead Press...superset...External Rotations
95x3-15x10
135x3-15x10
185x3-15x10
205x3
225x3 PR
185x5
185x5
185x5

Bench Press...superset...Pull Ups
185x3-x6
225x3-x6
275x3-x6
315x3
335x3 PR
275x5
275x5
275x5

Barbell Curls...superset...Band Tri Pushdowns
45x20-x20
65x15-x20
65x15-x20

[Filmbuff81]

Big time prs! Awesome work.

[BigJon55]

Big time prs! Awesome work.

Thanks man. The funny thing is, the only parts of this training session that were difficult were the curls and triceps pushdowns lol. The OHP and Bench PR's and the volume sets flew up with no hesitation. I'm excited to see the PR's I'll hit by the end of this training cycle.

[BigJon55]

Axle Deadlift
135x3
225x3
315x3
405x3
495x3
585x3 PR
495x5
455x5
405x5

Front Squat
135x5
225x5
315x5 PR

Ab Wheel...Superset...Kettlebell Swings
x6-50x20
x6-50x20
x6-50x20

Heavy Bag
1 min/1 min rest
1 min/1 min rest
1 min/1 min rest
1 min/1 min rest
1 min/1 min rest

After the deadlifts i was pretty smoked so i was surprised that I got the front squat PR. I've been getting stronger and stronger even though I've been on a deficit lately and doing extra cardio..... welcome to the Twilight Zone. My grip was pretty shot from last week's 545x5 strapless axle deadlift PR so I had to strap up on the 585x3.

Video of 585x3 Axle Deadlift

www.youtube.com/watch?v=z9FTHgHLwmM

[xRequiem]

dont know whats more shocking. the amount of prs or the feet ****.

well I do but great work!

[BigJon55]

dont know whats more shocking. the amount of prs or the feet ****.

well I do but great work!

Definitely the crap filled sock..... you can't unsee that siht.....

I was going to do some cardio but I carried 60, 100# boxes from my office to a truck and then from the truck to a garage so i'm whipped.

[BigJon55]

Prelogged:

Squat...Superset...Pull Ups
135x3-x6
225x3-x6
315x3-x6
405x3-x6
495x3
515x3 PR
455x5
405x5
365x5

Axle Row...Superset...DB Overhead Press
225x10-60'sx10
245x10-70'sx10
265x10-80'sx10