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  1. #751
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1


    Warmups
    Pullups 6, 6
    Slight Incline DB Press 50x12, 65x10



    BB Rows: 225x10,6,6 RP
    Weighted Chins: +25x8,5 RP
    SS heavy band pulls 5s peaks x8


    Slight Incline DB Press
    3s con/ecc: 60x10
    30s rest / quick reps: 70x
    60s rest / half-reps: 90x20
    RP Gironda Dips x6,4 RP

    Wasn't feeling my pecs well during warmups so I did a barrage of different tempos to try to get em going. They felt fine after this, that's for sure


    Hang Clean & Press (ring finger on power rings)
    135x3, *145x3, *145x3,1,2 RP (+1 rep)
    +10lbs

    DB hammers 3s peaks 30x5 add 35x5 add 40x5
    SS Drag curls 105x8
    SS Heavy Band Inward Curls 3s peaks x10

    -----


    Hanging trunk curl x6
    SS leg lifts x20
    SS inside outs @30s
    SS Oblique Jacknkife x15 each
    SS Gironda Vacuum 5s peak repsb x10



    Decline CG Bench dead stop top partials
    135x12 add 155x8 add 185x8 add 205x6
    SS Heavy Band Kickbacks x15 each
    SS straight pressdowns 5s peaks & negatives 50x8



    Wall rollout (6ft): x6
    SS High to low wood choppers 50x4 each
    SS Leg lifts x20
    SS inside outs @30s
    SS Oblique Jacknife x10 each
    SS Gironda Vacuum w/twist 20s
    SS High to low wood choppers 50x6 each
    SS Gironda Vacuum w/twist 20s
    Lifting. Hockey. Headbanging.

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  2. #752
    Registered User Cantplankwell's Avatar
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    So you are considering changing up your program? Let me know what you are looking at, curious of what drives your decisions.

    Nice to see the clean and press, that is definitely old school bodybuilding as well, I did not realize it till recently Arnold did some Olympic lifting before he got serious about bodybuilding, no doubt it helped him.

    Good luck on the jump rope, you could probably do this outside around your place, maybe get a rubber pad. You can burn a lot of calories in a hurry.
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  3. #753
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    So you are considering changing up your program? Let me know what you are looking at, curious of what drives your decisions.

    Nice to see the clean and press, that is definitely old school bodybuilding as well, I did not realize it till recently Arnold did some Olympic lifting before he got serious about bodybuilding, no doubt it helped him.

    Good luck on the jump rope, you could probably do this outside around your place, maybe get a rubber pad. You can burn a lot of calories in a hurry.
    It's feeling tougher and tougher to get my 2-3x per week in, at the intensity I need. I've been doing this for over a year because the results were so good, but now after a few months of cutting it's starting to get to me. I was looking at something that does a 70-75% 1RM weight, 3 reps, 10 sets, for the big stuff. I'd see how that goes and then add some hypertrophy arm/delt work once per week I think. Then I found something about focusing on variations of deads, squats, bench, and military press, all in a complex procession. I think the former sounds better for me; we'll see.

    Jumping rope is easy in the basement, it's nice & cool down there and it's only a few seconds away My delts and traps are killing me from yesterday's clean and press work, as always I hope that translates to results! I feel I can clean a lot more than I can press (I've cleaned 185 before I think, and though I've pressed 185 before I don't see both happening together anytime soon!).
    Lifting. Hockey. Headbanging.

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  4. #754
    Registered User Cantplankwell's Avatar
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    Any normal human is press limited. For example I can clean 70kg no problem, but my best jerk is a 61kg, I can only mil press maybe 50kg for 1...I know... weak. For me to rep clean and presses...today.. I would have to drop it down to say 45kg and do like 4-5 reps...5 sets. However 45 is a super easy clean, so not much work there. This is why I guess complexes can work for some people to build volume.

    The jerk could be the way around all of this. Do a push/power jerk, than milk the eccentric for all its worth with a slow let down. (dont start with your max ) The jerk could be good for your hockey as well as it teaches explosive strength/balance.
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  5. #755
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Any normal human is press limited. For example I can clean 70kg no problem, but my best jerk is a 61kg, I can only mil press maybe 50kg for 1...I know... weak. For me to rep clean and presses...today.. I would have to drop it down to say 45kg and do like 4-5 reps...5 sets. However 45 is a super easy clean, so not much work there. This is why I guess complexes can work for some people to build volume.

    The jerk could be the way around all of this. Do a push/power jerk, than milk the eccentric for all its worth with a slow let down. (dont start with your max ) The jerk could be good for your hockey as well as it teaches explosive strength/balance.
    I may consider that!

    I'm gonna end up skipping my lower day today. Just don't feel like lifting and have some other stuff I can do instead, which I've been putting off forever to begin with. My calves are a little sore from all the jump rope the other day, so that's cool, and I just don't feel like doing anything else. Kinda sucks, but whatever. I'll hit em that much harder tomorrow or Friday.

    Wed: lower
    Thur: upper
    Fri: maybe some full body light stuff since timing is off.

    Sat is another party so that's likely out all together.
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  6. #756
    Death Metal Madman StinnerOzz's Avatar
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    Was supposed to lift w/my friend again, he had to bail almost last minute, I had a last-minute conference call to join anyway, so halfway after I warmed up & did calves I finished legs to the soundtrack of a work meeting. Talk about boring! At least it made me focus hard and everything felt like it kicked my ass.




    LOWER #1 / CALVES


    Warmups
    Skater Squats / Elevated Ham Bridge / Walking Lunges / Calf raise off step w/half rep @stretch
    6 each / +40x12 / 8 each / 55x8
    6 each / +55x10 / 8 each / 55x10


    Donkey Calf w/Landmine, off step, heel deep
    145x20,10,10,6 RP

    w/3s peaks:
    Squat stance single calf raise x8,5 each, alternating
    SS Tibialis Raise 15,10,8 RP

    -----


    RDL
    185x12,8,6 RP
    275x4 straight


    BB Split Squat: 135x5,4,2 each leg, alternating no rest
    SS Sissy Bench w/3s peaks x5
    SS Lying Leg Curls w/3s peaks: 80x8
    SS close stance Goblet Squats 5s negatives 70x6
    Last edited by StinnerOzz; 07-23-2020 at 08:30 AM.
    Lifting. Hockey. Headbanging.

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  7. #757
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2



    Warmups
    Gironda 45 degree row 70x10 / Flat DB Press 55x10 / Band Pullaparts x10
    2 sets

    Frog crunch/lying leg raise x8/12 - 2 sets


    -----

    Gironda Dips +bounces @ bottom: x6,3,3 RP
    RP Incline BB Press - Quick reps 165x8,6 RP


    J Pulldowns: 90x5 add 110x5 add 140x4 add 160x4 add 180x3,3,2,2 RP
    SS Band Rows 5s peaks: x10


    OH BB Extensions 55x20, 70x15
    SS DB Hammer Curls 20x20, 25x15


    Decline 45* Crunch x10 w/iso hold on last rep
    SS Rev. Crunch w/10s negative x4
    SS twist mountain climbers x15 each side
    SS Gironda Vacuum @20-30s


    CG Bench 135x20,10,10 RP
    SS Tail Ends (lat tower) 70x4 woops too heavy / drop 50x10
    SS Seated BB Curls, explosive for weight overload
    135x3 drop 105x6,3,3 RP


    Decline Crunch 3s peaks / Frog crunch 3s peaks / Lying leg lifts
    5 / 5 / 20
    8 / 10 / 20
    Lifting. Hockey. Headbanging.

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  8. #758
    Registered User Cantplankwell's Avatar
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    Hey Stinner

    Hope your not slacking off too much here !

    Good work on all around,

    The landmine calf work is interesting, not sure I noticed that before, sooner or later my dumbbells are going to run out, and I dont like the idea of doing that with a barbell on my shoulders in a squat positioning, the landmine might be a way to add weight.

    Have you thought about your upcoming hockey season?, even if we have mens league here, I am going to sit this year out with the pandemic and all.
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  9. #759
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Hey Stinner

    Hope your not slacking off too much here !

    Good work on all around,

    The landmine calf work is interesting, not sure I noticed that before, sooner or later my dumbbells are going to run out, and I dont like the idea of doing that with a barbell on my shoulders in a squat positioning, the landmine might be a way to add weight.

    Have you thought about your upcoming hockey season?, even if we have mens league here, I am going to sit this year out with the pandemic and all.
    Thanks! I love the landmine. For $30 or so for a cheap one, it gets the job done and provides so much. The linebacker attachment I got is great too, because you can do squats more safely (all varitions), presses, etc. Unncessary, but nice. It's great for calf work because it essentially becomes a standing calf machine! The Donkey Raises, I loop my weight belt around the horn on the bar and don't use the attachment at all. I like that better, at least currently.


    I can't stop thinking about hockey! When it opens, if my wife lets me (she's compromised...), I'll go. They'll be doing temp checks and all that like most places are, so I feel the risk is very low if anything. We'll see.

    Only lifted twice last week but started a new program this week. It's a rarity in that I’m following something rather than putting my own together. I plan to alter it slightly though.


    MON/THUR: 4 full body compounds, 3x10 w/45s rest, +10 min HIIT (this part will be iffy for me)
    TUE: 10 min. jump rope
    WED: off day (I MIGHT do abs/calves here, we'll see)
    FRI: off day (I MIGHT do some quick arm hypertrophy work here)
    SAT: 11 min. jump rope
    SUN: off day

    Repeat for 4 weeks, then there's a protocol to increase weights/cardio slightly, or reduce rest slightly depending on the day.



    So far:

    MON


    Warmups
    Pullups 5/DL 185x4/Incline push-ups x15/BW squats x8
    2 sets


    45s rest (as close as I could), 75% of 1RM (as good as I could figure)


    Deadlifts: 3x10 @255
    Pullups: 3x10 @+50 (or pulldown @165 next time)
    Front Squats: 3x10 @155
    Slight Decline bench: 3x4 @225, 3x6 @215

    Notes: I haven’t done true deads in at least a decade. I’d always focused on rack pulls and RDLs or nothing related at all. These were light on purpose, and my lower back is probably going to be thankful. I could probably RDL more - lol. My form and speed needs work to match my strength, so it’ll be a work in progress.

    Front squats were varied between free, box/bench, and to the floor. Trying to figure which is best for a quad beatdown.

    Decline bench on my temporary decline bench sucked; it’s too short to match my rack settings. So I put a plate under my flat bench and did that. That was much better, but angle was noticeably less too.

    Program called for bike HIIT for 10 min., but I have none and wasn’t about to jump on my wife’s bicycle, so I did 12 min. of on/off jump rope.

    TUES - jump rope, 10 min.

    WED - OFF (too busy today to do ab/calf work, plus I'll be damned if my abs aren't sore from all the heavy pullups even though I wasn't near failure at all. Might be a good lesson learned here, we shall see).
    Lifting. Hockey. Headbanging.

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  10. #760
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    THUR
    10 sets, 3 reps each, 45s rest between. 75% 1RM (or as close as I could figure)


    BB Squats @205

    Cable Rows @160

    RDL @225

    Push Press @135


    Was supposed to do sprint HIIT but it's 90+ degrees out. **** that! Jump rope again, 10 min.



    Notes:
    Squats - used my short bench +pad to set depth to parallel. Perfect. I don't care about free-styling it, especially after the week I've had. Did a few sets with elevated heels for something different.

    Push Press - wanted to do jerks but didn't get a chance to practice. Maybe next week?

    I hope the lack of pec work on this day doesn't mess me up. I'll give it a fair shot, perhaps the OH pressing will have enough pectoral recruitment. I never really paid much attention to that.
    Lifting. Hockey. Headbanging.

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  11. #761
    Death Metal Madman StinnerOzz's Avatar
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    Bonus arm/calves/ab day

    Warmups

    DB Hammer Curls w/2 peaks: 30x5 add 35x4 add 40x6
    RP straight reps 45x10

    French Press 60x8 add 70x8 add 80x6
    SS Lying DB skullscrushers 40x8

    BW calf raise, various


    -----


    Incline DB Curls w/half-rep @ top: 35x3,3,3 RP / partials 30x12
    RP Guillotine Curls w/5-second peaks: 70x6-8, RP straight reps x10
    SS cable curl iso hold 50@30s



    Incline Skullcrushers 90x12,6,4 RP
    RP BW extensions (lean into bar on rack, do a fwd extension movement) x6
    SS BTB Dips w/5s peaks x8
    SS w/Single-arm Rope Pressdowns 20x6,6,6 alternating no rest, with 10s peak/negative final rep
    SS w/Band Kickbacks 5,5,5,5 each alternating no rest



    Donkey calf raise w/dip belt, off a step, heels to floor
    +90 repped to a burn (20), then x10,10,8,8 RP



    Dragon Flags x8 (as good as I could muster. I used to kick ass at these)
    BB OH Side Bends 45x4 half reps each. WOW these were hard to do!
    Landmine Twists bar +20x each side
    Decline Russian Twist x20 each, fast
    Hollow Rocks x15
    Serratus Cable Crunch +25x8 each




    Tomorrow will be 11 min. of jump rope, and I'll be back Monday.

    I also got some Olympic rings to try to work some flies/dips into the mix eventually. Hopefully I can handle it, they look tough as hell.
    Last edited by StinnerOzz; 07-31-2020 at 08:31 PM.
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  12. #762
    Death Metal Madman StinnerOzz's Avatar
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    WEEK 2


    MON

    Warmups

    Pullups 4/DL 185x4/decline pushups x12/split squats x6 ea
    2 sets

    -----


    45s rest on everything:


    Deadlifts: 3x10 @255
    After 4 sets, I took slightly longer rest periods because my head was incredibly stuffed and feeling light in the ears. Not sure what's up, but it only hit when I was bending over.


    Pullups: 3x10 @+50


    Narrow Front Squats: 3x2, 4x5, 3x3 @155 (low bench depth)
    I think I'm a bit light on these now that I've got my form set, so. I'll add a little weight next week. Did some 4-rep sets to increase stress.


    Slight Decline bench: 3x10 @215


    Jump rope @ 10 min.
    Last edited by StinnerOzz; 08-05-2020 at 04:24 PM.
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  13. #763
    Registered User Cantplankwell's Avatar
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    Checking in to see how you are doing

    This new program is definately different than what I am used to seeing from you, certainly easier for me to follow along. Stinner doing jump rope!?

    So you altered things to help you get through cutting if I understand it...simplify things for awhile?

    How do you feel now after the two days of the heavy compounds...especially the deads?

    Should one add more volume while cutting? or just hang around the same totals and put your heart into your diet, and LISS. I have been adding weight but last week or so I am starting to feel sore and dragged out a bit...infact downright bitchy yesterday at work when I first showed up LOL. Weight loss has been real slow, too much good food on the weekends to be had.

    Have a good day!
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  14. #764
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    Originally Posted by Cantplankwell View Post
    Checking in to see how you are doing

    This new program is definately different than what I am used to seeing from you, certainly easier for me to follow along. Stinner doing jump rope!?

    So you altered things to help you get through cutting if I understand it...simplify things for awhile?

    How do you feel now after the two days of the heavy compounds...especially the deads?

    Should one add more volume while cutting? or just hang around the same totals and put your heart into your diet, and LISS. I have been adding weight but last week or so I am starting to feel sore and dragged out a bit...infact downright bitchy yesterday at work when I first showed up LOL. Weight loss has been real slow, too much good food on the weekends to be had.

    Have a good day!
    It came at a good time too, because work is so crazy I have barely been able to complete what I'm doing here! I am doing 2 main compound workouts weekly with 40 sets apiece; then 2 bonus hypertrophy days for small stuff. That's still pretty solid, especially with 45 seconds of rest between sets. Using ~75% of my 1RM for a workload on everything, that adds up!

    I don't really know what's best for cuttig since the last real intended cut I did was in my 20s and I was doing high volume hypertrophy stuff. Up until now, I'd done the same high-frequency/low-vol I'd been doing for over a year, which was decent volume overall, and just latered my diet. I kinda staggered so I wanted to change it up. I found this program on T-Nation and they mentioned hockey players improving their muscle mass & fat % so that sold me on it! I figured, worst case scenario, it'd provide a break in my usual program for a month or so. If I see NO progress in a month, I'm not going to bother the progression part for another 4 weeks. That is for sure. I hate to quit a program in the middle, but a month when I'm already months in? Yeah, screw that. At that point I'll go back to what I'm doing and add a day of HIIT or something. I basically did zero cardio this whole time, so it's pretty good that I've leaned out so much w/o it.

    The diet isn't the hard part really, after a week or so of higher fat intake to replace carbs, and then sticking w/veggies everywhere except pre/post workout, I've come to enjoy it. I wonder if higher carbs would be better. I bet they would long-term but I'm trying to cut hard here. I don't feel tired or worn out really, but my workouts do tire me. With what I do, that's a given either way though.

    The deadlifts were easier on week 2. The rest was fine as well. Tomorrow I'll see what week 2 of the 2nd compound day feels like. Today I'm going to do hypertrophy calf & ab work even though the program calls for a day off. There are no days off for calves around here, haha!

    Thanks for checking in! Go Pens (edit: holy **** I think my team could beat them the way they're playing!)
    Last edited by StinnerOzz; 08-05-2020 at 09:35 PM.
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    TUES - running/jogging racing and chasing my kid around on his bike (lol)

    -

    WED - CALVES/ABS



    Wide Donkey calf raise off a step, heels to floor, toes in
    +90 repped to a burn (20), then x8,8,8,8 RP
    +90 repped to a burn (15), then x6,6,6 RP
    +45x25 burnouts / 5s isos x5


    Seated Raise
    50 repped to a burn, then x6,4,12 RP



    Frog crunch SS lying leg raise
    10/10
    15/15


    Giant set:
    Dragon Flags x8 (as good as I could)
    BB OH Side Bends 22lb ez bar x8 each (far better than with a 45lb. bar!)
    Rack Toe-to-bar, seated, extra focus on complete ab contraction x15
    https://www.youtube.com/watch?v=CiTwWn5whvk
    Decline Russian Twist +20x15 each, fast
    Hollow Rocks x15

    Serratus Cable Crunch +25x8 each w/3s peaks +20s iso last rep
    Last edited by StinnerOzz; 08-05-2020 at 04:24 PM.
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    THUR

    Warmups
    Split squat 8 ea/ring inverted rows 10/Incline ring flies 8
    Split squat 8 ea/ring inverted rows 10/seated ring dips 8


    I like the rings, I'll be eager to work them for real soon!

    -----


    10 sets, 3 reps each, 45s rest between. 75% 1RM (or as close as I could figure)


    Narrow heel-elevated BB Squats @205 (short bench depth)

    Cable Rows @160 (too light for sure, add a little)

    RDL @225


    Push Press @135 (decided to stick w/these instead of the jerk. No need to really learn a new movement while on a new program and everything)



    Whew... I usually lift quickly, but damn this is tiring.



    Skipped the HIIT again because of weather. I'm a wimp, sue me. Lol
    Last edited by StinnerOzz; 08-09-2020 at 05:14 PM.
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    Boyyyyy I am filling out my shirts in the arms noticeably less lately. That makes me want to kill this cut immediately. On top of stress everywhere else I don't need to feel small. Me and my stupid ideas…

    I'm 16.5" cold which is maybe 3/4" smaller than before when I was 20lbs heavier. That's actually not a bad loss, considering. Still 17" pumped.


    Anyway, bonus arm workout and a cheat dinner tonight.


    Warmups

    DB Curls: 20x20, 25x15, 30x10
    SS OH DB Extensions: 30x10, 30x10, 35x10



    Rev. Curls
    BB 55x12
    EZ 70x12


    Cable w/5s peaks and negatives 45x8 drop straight reps 35x12 drop 25x12


    DB Hammers SS w/cable Hammers
    40x8 / 45x10 +10s iso last rep
    45x5,3,3 RP / 45x15 +10s iso last rep


    Cable curls from behind torso, unilateral
    3s peaks and negatives 25x6 each / Straight reps x10 each



    Incline Skullcrushers 90x15,8,6 RP


    BW extensions (lean into bar on rack, do a fwd extension movement) x8
    RP BTB Dips w/5s peaks x10
    SS Straight bar pressdowns/pulldown stack 50x10
    SS tail ends 50x5,5 RP
    SS w/Single-arm Rope Pressdowns 15x12,6 alternating no rest, with 10s peak/negative final rep
    SS w/cable kickbacks 20x8,4 RP each alternating +10s iso final rep
    Lifting. Hockey. Headbanging.

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    Had a big carb-up meal over the weekend and a couple cheat meals, I think it was all beneficial. A lot seemed to look different afterward, crazy as it sounds. Also skipped my cardio day this weekend due to messed up plans.

    Pretty sure I'll be sticking w/this past 4 weeks, so I can ramp up intensity. The combination of shorter rest & heavier weights will be a pain, so that ought to be good!




    WEEK 3


    MON

    Warmups

    Pullups 4/DL 185x4/Full ring dips x4 (stabilizing is HARD)
    2 sets


    -----


    3 reps, 10 sets, 45s rest on everything:


    Deadlifts @255 (cheated and combined the last 4 sets into 2 by doing double reps each)


    Pullups @ +50


    Narrow Front Squats @165 (low bench depth)


    Slight Decline bench @215
    Remember: Plyo box for decline, pinky on power rings




    Jump rope @ 10 min. (60 on/60 off)
    Last edited by StinnerOzz; 08-12-2020 at 09:47 AM.
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    TUES - usual half-ass cardio/playing when I’m busy, plus I was so busy I skipped meals so that = caloric deficit anyway

    -

    WED - CALVES/ABS


    Wide Donkey calf raise off a step, heels to floor, toes in
    +90 repped to a burn (20), then x8,8,8 RP
    +90 repped to a burn (15), then x6,6,6 RP
    20s rest / 45x20 burnouts
    20s rest / 5s isos x5


    Seated Raise
    50 repped to a burn (30), then x6,8,12 RP



    Frog crunch SS lying leg raise
    12/12
    15/5 SS w/sweepers x5



    Giant set:
    Dragon Flags x8 (as good as I could)
    Hanging Sweepers x4 each way
    Rack Toe-to-bar, seated, extra focus on complete ab contraction x12
    Decline Russian Twist +20x15 each, fast
    Serratus Cable Crunch +45x15 +30s iso each

    Gironda vacuum @20s, @20s, @20s
    Lifting. Hockey. Headbanging.

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    Originally Posted by StinnerOzz View Post
    Boyyyyy I am filling out my shirts in the arms noticeably less lately. That makes me want to kill this cut immediately. On top of stress everywhere else I don't need to feel small. Me and my stupid ideas…

    This made me laugh. I have clothes that I dont like to wear because of this, Also have to get smaller belts now.

    Leafs and Penguins are out, I understand the leafs....but the penguins?

    Ill get caught up with you later on.

    Enjoy your week
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    Originally Posted by Cantplankwell View Post
    This made me laugh. I have clothes that I dont like to wear because of this, Also have to get smaller belts now.

    Leafs and Penguins are out, I understand the leafs....but the penguins?

    Ill get caught up with you later on.

    Enjoy your week
    I knew the Penguins would have trouble. They always have trouble with teams that "stuff" em, and play exactly like you saw. Combine that w/Price being better than he has been in years and it's a perfect storm. Then of course we're basically starting like a new season, when teams like the Habs historically start hot and peter out. Pens are a long-haul team and typically turn out the opposite way over the season. Wellllll it's essentially a brand new season thanks to the layoff, and the teams are seeing the appropriate impact it has on them.

    That's not an excuse either, just my opinion and reasoning as to why certain teams might be bounced. No knock on the Habs, I hate them for sure, but credit where it's due: they did what was needed and the Pens were incapable to do anything about it. I don't see the Flyers being that incapable, but I could be wrong. They're high fliers (hawww) and can likely overcome the Habs' stuffiness. Penguins' problem isnt' so much on D, although that at times has its downfalls, but they also can't seem to turn on the offense like you'd expect they should. Flyers haven't got that problem. I hate them too, but they're fun to watch at least and I can respect that.

    Thanks at least to all the recent Cup wins, I can shrug this off. I'm realistic, 3 Cup wins inside of 10 years is f'n amazing so I can live with terrible underachievement to go along with it. Hell, even Mario's teams only won 2 and Penguins fandom was a nightmare all throughout the Jagr-led years

    I was just talking w/another friend from back home, a Bruins fan, and he's worried about them. I also worry they lost the edge & momentum that was built up all season long. They can go either way, but hopefully they pick back up throughout this series and can move on.

    What I find interesting is, since this is basically a "new season", as I mentioned earlier I think the perennial hot-start/cold-finish teams might be able to go deep and even win. Depends on the "serious contenders" and whether or not they can hold their own and not fizzle out "early in the season" like the Pens already have.

    Too bad the Jets were already missing players and then lost 2 top guys in the play-in round. Helly can't save that team alone despite his best efforts. Losing Scheif was the final nail in that coffin, sadly. Colorado looks tough, I can't think of anyone to dislike on that team. Vegas as well, and I'd love to see MAF and Reeves win Who are you liking now?
    Last edited by StinnerOzz; 08-13-2020 at 09:53 AM.
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    THUR - 10 min jump rope



    FRI

    Warmups
    Split squat 8 ea/ring inverted rows 10/Incline ring flies 8
    Split squat 8 ea/ring inverted rows 10/Incline ring flies 8


    -----


    10 sets, 3 reps each, 45s rest between. 75% 1RM (or as close as I could figure)


    Narrow heel-elevated BB Squats @205 (short bench depth)
    Last set x6 instead of 2x3, a little razzle dazzle


    Cable Rows @175 (shorter rest, went by feel)


    Push Press @135


    RDL @225
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    MON

    3 reps, 10 sets, 45s rest between everything.



    Warmups
    Mix of Ring pullups/dips/pushups/deads/Skater squats


    Deadlifts: @255

    Pullups: +50lbs

    Front Squats: @165 (low bench depth)

    Slight Decline Bench: @215
    (plyo box for decline, pinky on power rings)



    Jump rope @15 min. (60 on/60 off)




    Next week I begin progression by either shortening rest periods or adding weight, and eventuall both. I've begun toying with both already so that's cool. Some days I feel like I can go harder, other days I feel like I need more rest. Ebbs and flows.

    I hope to be back on track w/cardio days too. At least my nutrition is on point and it's helped keep my body composition in check. I still feel I'm getting leaner. Abs are coming out hard, lats are rounding out (fat is disappearing, allowing them to, perhaps), delts, arms, legs are getting lean and quads are getting larger it seems. Biceps are great and as I've mentioned I think my triceps are smaller. Triceps & traps seem to be taking a hit, so I'll have to fix that over time.

    I'm stuck around 187-188 now, which is kinda nice because I'm not dwindling and seem to be adding some size somehow too. So it's kind of a wash if anything. This program claims past success of lowered bf% and increased LBM, sooo who knows. I'll take some ideas from this and incorporate it into my usual stuff for sure, I like the idea. It's basically cluster sets like I'd been doing most the time anyway. Only difference is full body vs. upper & lower, and I don't really do any hypertrophy focused work, TUT, etc. I think a good mix ought to work out awesomely.
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    This whole program seems deceptively simple, but I bet its kicking butt, especially with the short rests, soon to be getting shorter...


    Did I read that right 10 sets...3 reps ?


    Is this published anywhere, would be an interesting read for me.



    As far as hockey is concerned I had a marginal interest going into this format this year....Montreal..I thought they were pretty much on the outside...all but Mathematically eliminated? Toronto's early exit...did not surprise me overly. Any team that is defensively stingy, can play crash bang, has a hot goalie, and can grind down the opposition with disciplined play and cause the other team to make mistakes will come out on top. Last year I was sure that was going to be the Islanders which had one of the lowest goals against in the east. I would say the final will be Boston and....Vegas? On the other hand would like to see Colorado win, I am a big Nazem Kadri fan, when Toronto traded him they lost a lot of sandpaper.
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    Originally Posted by Cantplankwell View Post
    This whole program seems deceptively simple, but I bet its kicking butt, especially with the short rests, soon to be getting shorter...


    Did I read that right 10 sets...3 reps ?


    Is this published anywhere, would be an interesting read for me.



    As far as hockey is concerned I had a marginal interest going into this format this year....Montreal..I thought they were pretty much on the outside...all but Mathematically eliminated? Toronto's early exit...did not surprise me overly. Any team that is defensively stingy, can play crash bang, has a hot goalie, and can grind down the opposition with disciplined play and cause the other team to make mistakes will come out on top. Last year I was sure that was going to be the Islanders which had one of the lowest goals against in the east. I would say the final will be Boston and....Vegas? On the other hand would like to see Colorado win, I am a big Nazem Kadri fan, when Toronto traded him they lost a lot of sandpaper.
    Yep, 10 sets of 3 reps. It's using 75% of your 1RM, so it's taxing when that timer comes around every 45 seconds.

    I felt like I did every year when the NHL comes back: ready and excited, but not overly until I get into the swing of it mentally. I'm loving watching it on and off all day & night! Montreal was definitely not likely to make the playoffs under normal circumstances, but it was possible so they got a fair shot. Toronto, yeah, no surprise! Haha. I like how Matthews came out and said "we don't care" what fans think about their failure, it just sums up so much and they all deserve each other. The less success for folks like that, the better IMO.

    You're absolutely right about who is likely to win! Isles are toooough. Not like the Penguins showed much this year, but last year they were on fire until the Isles crushed them by doing exactly what you said. Trotz is one of the best coaches in the league, and with a cast of fully-capable players doing what "they should", they are hard to beat. I'd pick them or Boston coming out of the East but I haven't seen too much of Tampa. They don't seem to be as strong as a defensive unit as the Isles nor as tough as the Bruins, so it's a tossup. Someone other than those would surprise me more than anything. Vegas and Colorado were my choices coming out of the West. Calgary surprised me a bit but I'm not familiar enough w/them to feel they can go deep. Same w/Dallas, they seem fine but the top teams in the West are going to be hard to take out. They could do the ol' Montreal trick and take out a top team, get romped by the next round, and allow someone who might not have advanced otherwise to do so. You actually play, so you know how it goes!

    Here is the program I'm following: https://www.t-nation.com/workouts/10-x-3-for-fat-loss

    They get wordy (I should talk...) but if you write down the plan and then clean it up, it's very straight-forward and simple. But as they say, simple does *not* mean easy

    I think it'd be a great routine for you once you get skating again, have less time to lift, want a little bit of "looks" work to go along w/your strength work, etc. As you see I'm adding in calf, arm, and ab days but for my bodybuilding mentality and body composition, it's a necessity. Still making up for 20 years of ab neglect, I've seen better development there in this time than any 5+ year spread put together. Eventually I'll be able to back off.
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    TUES - Jump rope @ 10 min.


    -


    WED - CALVES/ABS



    Wide Donkey calf raise off a step, heels close to floor, toes in
    +90 repped to a burn (20), then x8,12,12 RP
    SS w/3s peaks x5,5 RP iso hold @30s
    +90 repped to a burn (20), then x5,5, 4 RP w/5s peaks


    Seated Calf Raise
    Single leg 12,10,8,6 each alternating no rest / both leg isos x5 @5s
    RP 50x20,10 RP


    DB tibialis raise 60x20,10 RP / drop 40x20



    Abwheel FLR
    3 each, 3 each

    Giant sets:
    Dragon Flags x8 (as good as I could)
    Decline crunch 5s peaks x5
    Decline half range crunch x10
    Decline Decline Russian Twist +20x15 each, fast
    Gironda vacuum clusters: @20s, @20s, @20s



    Decline crunch
    Hanging Sweepers x4 each way
    Serratus Cable Crunch 60x12 +15s iso each
    Oblique Jackknife x15 each
    V-sits w/3s peaks x5 / Straight x5
    Gironda vacuum clusters: @20s, @20s, @20s


    Got my new Titan max adjustable FID bench today, it's awesome so far! Used it for decline Ab work and will soon love it for decline bench and everything else.

    Heard last night that our hockey rink won't be back until at least the turn of the year. There is a new rink that may start up sooner, but it's hard to say whether or not it'll be worthwhile. A friend recently started a private ice rental for pickup, but I'm still up in the air on that too. I hate not playing, but I also don't want to only play around. I want to play for real and have everyone hate each other like usual! Lol
    Last edited by StinnerOzz; 08-19-2020 at 04:26 PM.
    Lifting. Hockey. Headbanging.

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  27. #777
    Death Metal Madman StinnerOzz's Avatar
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    Upper only today, had to work around some things. Back to normal next week. Didn't want to lift at all again today.



    Warmups
    Ring rows / supported ring dips
    10 / 8
    10 / 8


    Decline Bench (#3) 185x20
    SS BB Rows w/band 185x10


    Incline DB Press (#3)
    extra half rep @stretch 80x6 +20s iso last rep
    RP / drop straight reps 70x10
    SS Incline ring pushups x10 +10s iso last rep


    Pullups cluster set +55x5,5,4,4
    RP Gironda 45-degree rows 70x12
    SS pullovers 60x12


    Snatch Grip High Pulls
    155x4, 185x3, 205x3,2,2 cluster set


    BTB Dips +90x7 the plate slipped so I had to ditch it
    / drop 45x13,15,8 RP


    DB Hammer curls w/3s peaks
    25x5 add 30x5 add 35x4 add 40x5
    Lifting. Hockey. Headbanging.

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  28. #778
    Death Metal Madman StinnerOzz's Avatar
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    I have been so off lately! Been taking it easy, eating well, just not lifting. Hilarious that I spent all this $$ on equipment and I skip the gym more now than ever - although I always admitted that having the chance to lift literally any time of day if it *really* came to it, was not all it was cracked up to be because it makes putting it off such an easy thing. And I NEVER do that!

    Anyway, I’ve been so busy I still have other must-do things that I’ve been putting off, so it’s not only lifting that’s impacted.

    I figured I’ll float through this week and return to the program next week at which time I’ll begin the progression portion. I start by lowering rest periods on 1 workout, increasing weight on another, then do the opposite for each so both end up with shorter rest periods & heavier weights together. Good stuff.

    Today was just legs & abs.






    Warmups
    Split squat 8 ea SS Frog Crunch w/2s peaks x8
    Split squat 8 ea SS Frog Crunch w/2s peaks x8


    -----


    Narrow heel-elevated BB Squats (short bench depth), 45s between sets
    185x3, 185x3, 185x3, 185x3, 185x6


    RDL
    135x6 add 165x6 add 185x4
    185x4 add 225x4 RP 245x6



    Abwheel FLR: 3 each, 3 each

    Oblique Jackknife x10 each
    SS Dragon Flags x5 (as good as I could)
    SS Decline crunch 5s peaks x5



    Lying Leg Curls SS w/Sissy Squat Bench w/3s peaks
    60x4 (3s p&n), x6 (5s p&n) / x5
    70x8 / x5



    Ab Giant set:
    Decline half range crunch x10
    Serratus Cable Crunch 70x10 +20s iso each
    V-sits x6
    Gironda vacuum clusters: @20s, @20s, @20s
    Lifting. Hockey. Headbanging.

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  29. #779
    Registered User Cantplankwell's Avatar
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    Hey Stinner that's a super nice bench you got there, excited to see you phase that in....maybe some GH raises? . I really honestly think not playing at all is the best decision, I have peace with my decision now. I might just have to put that effort into the weight room. Once a vaccine is available and all the distancing regulations start fading away I will be back on the ice....maybe you should get a punching bag to take your aggression out on! Have a great weekend.
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    Originally Posted by Cantplankwell View Post
    Hey Stinner that's a super nice bench you got there, excited to see you phase that in....maybe some GH raises? . I really honestly think not playing at all is the best decision, I have peace with my decision now. I might just have to put that effort into the weight room. Once a vaccine is available and all the distancing regulations start fading away I will be back on the ice....maybe you should get a punching bag to take your aggression out on! Have a great weekend.
    Very funny that you say that, because last night it popped into my head that I could try some GHRs on it! I'd have to try it out but the thing is heavy enough that I think it should support me. That would be a great addition to my routines, I haven't done them in years. I tried to do them or Nordic Curls on the floor, but my other benches are too light and my rack doesn't have holes low enough to set up the bar for my feet. I was actually thinking of drilling a plank into the wall as a makeshift foot anchor but I didn't ever get around to it.

    When I was 18 I left youth hockey and just got into lifting 100%. It took 10 years to get back to playing and I think I may have said it before but I love it more than ever. A brief time off, especially when focusing your efforts and health elsewhere, can be great. Don't worry! Once you get past missing it, it's all aces. I'm mostly doing OK not playing now, but I still want to get out there. Once I'm back, any time off is going to feel horrible as usual. Just one of those things...

    My wife does have a heavy bag in the gym but I don't know how to properly throw a punch and I'm afraid of breaking my hands or re-break my right wrist - lol. I'll give it some jabs once in a while but that's about it.

    Take care!
    Lifting. Hockey. Headbanging.

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