Elrond Hubbard, Third Time's a Charm

[HomeGymChains]

Very impressive progress!!!

[TM79]

Good looking deload week! I see you tend to do what I do and build up to some respectable weight but keep the reps lower. I think that serves me better on a deload week than just doing higher rep, lower weight sets. I'm very impressed too with the weighted pull-ups! That is unbelievable! Stay after it!

[Payton1221]

. . . The accessories were as tough as ever.

What are your thoughts on accessories when transitioning to a more strength based program? Will you be doing the same ones with the same volume or will you change it up somehow?

[ElrondHubbard]

Good looking deload week! I see you tend to do what I do and build up to some respectable weight but keep the reps lower. I think that serves me better on a deload week than just doing higher rep, lower weight sets. I'm very impressed too with the weighted pull-ups! That is unbelievable! Stay after it!

Thanks, Trent! I think, emotionally at least, I put a lot more stake in the pullups than I do all of the rest. I really want to get good at those!

[ElrondHubbard]

What are your thoughts on accessories when transitioning to a more strength based program? Will you be doing the same ones with the same volume or will you change it up somehow?

Good question. For now, I'm keeping them pretty much the same. Whether that's a good idea or not is beyond my expertise. But they were evolving anyway, so that evolution continues. I've gone to weighted pullups/chinups on two days, and Myo-reps in between. I added the Cobra grips for the stiff-legged deadlift when I got up to 185 pounds on it, which I think will allow me to progress more on that, and once I can get a single set of 50 pushups in on my current format, I'm going to change it up somehow. I haven't decided just what to do with them.

Essentially, the accessories are remaining more hyptertophy-focused. It will probably be some weeks before I can figure out whether that strikes a good balance or undermines my other efforts.

[RT1957]

Definitely moving some good weight already...inspiring progress

[ElrondHubbard]

Got week 18 off to a decent start Sunday night, still ramping up to the Madcow maximum. Even two weeks out from the max, it still felt pretty heavy, like when I get there, I'm going to have to earn it. And again, the accessories were the main focus. I put 35 pounds on the pullups, and have a major goal to work back up to 10 reps on those. The pushups, Stiff-legged deadlifts, and DB lateral raises all got just a tiny bit better. It feels like I'm finally leaving my post-surgery phase behind for good, and striking back onto the path that I was progressing on before. Still, that will take a few weeks!

Sunday, April 19, 2020

Week 18 post surgery, Madcow week 2.

Morning weight: 161.6 lbs. Down a pound from last week, still can't see abs!


Bench Press:
87x5
109x5
131x5
152x5
174x5

Squat:
97x5
121x5
146x5
170x5
194x5

BB Row:
92x5
115x5
138x5
161x5
184x5

Overhead Press:
49x5
61x5
73x5
85x5
97x5


Accessories:
Pullups, +35 pounds: 7+7+6
Chinups, +35 pounds: 8+8

Stiff-legged deadlifts, with Cobra grips, 185 lbs, Myo-reps: 13 + 6x5
DB Lateral raises, 25 pounds, Myo-reps: 13 + 6x5

Pushups w/grip handles, toes on 15.5" platform: 47 + 6x10



On to Tuesday... I could get used to this!

[RT1957]

Your strength has come back fast those are some good numbers to be pushing around in just 18 weeks!!! Plus only week 2 of Madcow I'll be waiting to see you hit those PR numbers coming!!

[TM79]

Honestly, I just look straight at the pull-ups now when I go to your journal. Very impressive getting sets of 7 at 35! I did an accessory session yesterday where I was doing pull-ups with a 35 lb backpack on. I was getting sets of 3, maybe 4. Very strong work there and the rest of the sets are looking strong too.

[ElrondHubbard]

Thanks, guys! When I first began doing weighted pullups I had a 25 pound plate in a backpack. Two things happened:

1. I felt off balance, and really kind of out of control, and
2. It was an old backpack, and a strap broke. I ended up getting a dip belt to hang a plate from, and that works a lot better for me.

[ElrondHubbard]

Got Day 2 of Week 18 (week 2 of Madcow-ish) under my belt. Went fine. No weighted pullups for accessories today, this was a myo-reps day. Weights will be there again on Thursday. Pushups are slooooowly approaching 50.

Everything else went right by the book, 5 reps everywhere, not too heavy just yet.


Incline Bench:
88x5
105x5
123x5
140x5

Squat:
97x5
121x5
146x5
146x5

Overhead Press:
49x5
61x5
73x5
85x5
85x5

Deadlift:
160x5
191x5
223x5
255x5


Accessories:
Pullups, Bodyweight, Myo-reps: 13 + 6x5
Chinups, bodyweight, Myo-reps: 13 + 7x5

Pushups w/grip handles, toes elevated 15.5", Rest-pause: 48 + 6x10


And that's it, nice and simple. Ready to go heavy (relatively) again tomorrow!

[TM79]

Solid session. I'm not sure why, but the deadlifts look to be much heavier than squats??? Digging the push-ups with feet elevated too. Might have to give those a try. The dip belt is a cool addition. I've wanted one oft those for years. Usually I loop an old leather belt into a cheap weight lifting belt to hold plates like that.

[ElrondHubbard]

Thanks, Trent. My deadlift has always been significantly higher than my squat. Part of it may be because I started deadlifting before I started squatting -- before I built my rack I could only squat what I could lift over my head, so there was at least a three-month head start (maybe more, I wasn't logging my workouts back then) of deadlifting over squatting. That's really the only reason I can think of, I don't know how good a reason that is.

The dip belt has been a game changer for the pullups, I really like it. It was the first piece of "advanced" gear I bought after the barbell, and I'd say it's paid for itself. Ironically enough, I've never done dips with it. I'll be wanting to build a dip stand someday, but not until I've got a permanent place to set up my gym. I don't want to take up any more space in my wife's studio than I have to. I've started construction of an expansion to my workshop, when that's done I'll turn the older section into a gym area.

[Payton1221]

I'll be wanting to build a dip stand someday, but not until I've got a permanent place to set up my gym. I don't want to take up any more space in my wife's studio than I have to. I've started construction of an expansion to my workshop, when that's done I'll turn the older section into a gym area.

They sell dip "stations" that are really just an attachment for your rack. Depending on the manufacturer of your rack, you might be able to just buy something that you can use and then store or, being inventive , I'm sure that you could probably devise your own.

[ElrondHubbard]

Depending on the manufacturer of your rack...

That would be Elrond Hubbard Enterprises, Inc. Manufacturer of fine yard-built lumber power racks since 2015. Total units constructed so far: 1. Total sold: 1 (internally, to the CEO.) Factory expansion to enable the building of accessories such as dip stands is underway. Completion scheduled, whenever.

[HomeGymChains]

That would be Elrond Hubbard Enterprises, Inc. Manufacturer of fine yard-built lumber power racks since 2015. Total units constructed so far: 1. Total sold: 1 (internally, to the CEO.) Factory expansion to enable the building of accessories such as dip stands is underway. Completion scheduled, whenever.

FYI, I can offer five-star reviews in return for free products.

[TM79]

Ahhh... I see. I would think that the squats would catch up at some point but maybe the lag time was too much. The will arrive at some point though. Really cool about the shop expansion. I've wanted a dip station for years now. That's always a movement that I'm sure to include when I go to a gym. You can get some rings for fairly cheap on Amazon (or at least you used to be able to???). Hang those from your power rack or a ceiling joist and you can do dips on those. I love ring dips as they add a little bit of difficulty.

[ElrondHubbard]

FYI, I can offer five-star reviews in return for free products.

Ha! I give it three stars myself. It gets the job done, but my next one will be better.

[ElrondHubbard]

Ahhh... I see. I would think that the squats would catch up at some point but maybe the lag time was too much. The will arrive at some point though. Really cool about the shop expansion. I've wanted a dip station for years now. That's always a movement that I'm sure to include when I go to a gym. You can get some rings for fairly cheap on Amazon (or at least you used to be able to???). Hang those from your power rack or a ceiling joist and you can do dips on those. I love ring dips as they add a little bit of difficulty.

I'll get there. I actually kind of like the rings idea. Might be a good accessory idea to include with pushups or close-grip bench presses.

[Payton1221]

I actually kind of like the rings idea. Might be a good accessory idea to include with pushups or close-grip bench presses.

I made a pair using two lengths of PVC pipe heated in an oven and then wrapped using thick gloves around a paint can until they dried. I'm sure there are Youtube videos showing that. I bought a pair of tie-down straps and made my on TRX system, but if you're always going to do dips with them, just thread some rope through them and support from a joist at the right height and BOOM: ring dips

[ElrondHubbard]

So now that I've gotten 18 weeks of post-recovery training under my belt, and I'm starting to look and feel more like I'd been hoping to, it seems a good time for a comparison photo.


First is last December, just after being cleared to start training again, 8 weeks after surgery.


Next is April 24, the day after the completion of week 18 of "3rd Time's a Charm."


Other than looking inexplicably grumpy, I'm about 7 pounds heavier, with a slightly smaller waistline, bigger chest, shoulders, and back (and thighs too, although we are civilized people here and don't show those). Overall, I'm not quite where I want to be, but I feel like I'm on the right track. There's no doubt that I have more energy and endurance, and other than the inexplicably grumpy look, I'm feeling pretty optimistic about things. I'm looking forward to seeing how training plays out over the upcoming months and years.

The weather is starting to get hot here in the desert, and that's just the way I like it!


And before I forget, I need to post the Thursday night workout itself: April 23, 2020, Session 3 of Week 18, Madcow-ish Week 2. I put just about everything I had into the pullups and chinups, I'm really motivated there. Everything else was by the book!



Bench Press:
87x5
109x5
131x5
152x5
183x4
131x10

Squat:
97x5
121x5
146x5
170x5
204x4
146x10

BB Row:
92x5
115x5
138x5
161x5
193x4
138x10

Overhead Press:
49x5
61x5
73x5
85x5
102x4
73x10


Accessories:

Pullups, +35 pounds: 8 + 7 + 7
Chinups, +35 pounds: 9 + 8

Stiff-Legged Deadlifts, 185 pounds, Myo-reps: 14 + 6x5
DB Lateral Raises, 25 lb dumbbells, Myo-reps: 13 + 6x5

Pushups w/grip handles, toes elevated 15.5", Rest-Pause: 48 + 6x10



Got a couple of more weeks before I hit my calculated maximums, then my increases will slow way down!

[Payton1221]

I think you missed your opportunity at winning thousands in one of those transformation challenges

Looking great Dave! And I don't see grumpy . . . I see dedication

[RT1957]

Very inspiring Dave...moving some good weight too!!

[ElrondHubbard]

I made a pair using two lengths of PVC pipe heated in an oven and then wrapped using thick gloves around a paint can until they dried. I'm sure there are Youtube videos showing that. I bought a pair of tie-down straps and made my on TRX system, but if you're always going to do dips with them, just thread some rope through them and support from a joist at the right height and BOOM: ring dips

That did trigger an idea...

[Jdizzlean]

i haven't checked in in awhile, but damn, you're doing awesome in here. the thing that sticks out to me is the pushups progress. as a guy who can't do regular pushups (yet), those numbers and elevation are sick. i've gotten more reps on my inclines, but probably need to drop down to a lower angle and start over again.

story of my life.

[TM79]

Looking good there Dave! (don't know that we had ever officially been introduced and saw someone in an earlier post call you by your name ) I was going to say, you look like you have been building muscle but I didn't see a major difference weight wise. Sounds like I was fairly accurate. Good looking session Thursday. Those back off sets look brutal after working up to some respectably heavy sets. As always, much respect on the pull-ups! Keep up the great work!

[ElrondHubbard]

i haven't checked in in awhile, but damn, you're doing awesome in here. the thing that sticks out to me is the pushups progress. as a guy who can't do regular pushups (yet), those numbers and elevation are sick. i've gotten more reps on my inclines, but probably need to drop down to a lower angle and start over again.

story of my life.

Keep the faith, man, it'll happen. Yeah, it's a good idea to gradually reduce the incline. You might be surprised by how quickly it all comes together. It's not starting over again, it's just incrementally adjusting your technique.

[ElrondHubbard]

Looking good there Dave! (don't know that we had ever officially been introduced and saw someone in an earlier post call you by your name ) I was going to say, you look like you have been building muscle but I didn't see a major difference weight wise. Sounds like I was fairly accurate. Good looking session Thursday. Those back off sets look brutal after working up to some respectably heavy sets. As always, much respect on the pull-ups! Keep up the great work!

No official introduction yet, but I know this great little restaurant... Oh, it's take-out only now!

For me, the backoff sets are easier than the heavy sets. I don't think that 5 rep calculator actually applies to me. What I can do for 8 reps seems to set me up for a world of torture trying the 5-rep extrapolation. But next week is when it all comes to a head. That will be a major test.

[ElrondHubbard]

And Ooops! I've been neglecting my updates. I have two sessions to post, the Sunday and the Tuesday portions of Week 19. This is Week 3 of Madcow-ish, the last week of submaximal work. It still seems heavy! Some lifts heavier than others.

Sunday went ok, although I was kind of ragged going in. No, it wasn't those symptoms we're all frightened of, I was just feeling a little run down and over-did the effort on gardening during the day. The heat has finally arrived, and I may need a little more time to acclimate properly. Still, I got everything done on schedule except the pushups, which simply for some reason did not work. After 35 of the first set, I was just done. I made up for it a little on Tuesday. Tuesday night was by the book, although that last incline set was more effort than I wanted it to be.


Sunday, April 26. Morning weight, 161.6 lbs: Same as last week, things may be stabilizing in a good spot. I'm happy with this weight.

Bench Press:
92x5
114x5
137x5
160x5
183x5

Squat:
102x5
128x5
153x5
179x5
204x5

BB Row:
97x5
121x5
146x5
170x5
194x5

Overhead Press:
51x5
64x5
77x5
89x5
102x5


Accessories:
Weighted pullups, +35 lbs: 8 + 8 + 8
Weighted chinups, +35 lbs: 9 + 8

Stiff-legged deadlifts, 190 lbs, Myo-reps: 13 + 6x5
DB Lateral Raises, 25 lb dumbbells, Myo-reps: 13 + 6x5

Pushups w/grip handles, toes on 15.5" platform, rest-pause: 35 + .... Too much pause, had to rest for a couple of days!

Observation: The DB lateral raises are extremely sensitive to posture and arm placement. I'm still struggling with the proper form on it. 20 pounds are too light, I can do them all night. 25 pounds is a real challenge, but even though my numbers are the same from week to week, I feel that my form and range of movement is slowly getting on point. I'm not sure if I'll ever increase the weight beyond this, but I might transition to another trap/delt exercise at some point.



And on to Tuesday, April 28. Overall a better night, although actually going through with the Myo-reps for the pullups was a huge mental effort. For some reason I had a powerful emotional reluctance to do them. Once I got the first couple of mini-sets done, it got easier mentally. The pushups were somewhat the same way, maybe feeling a little intimidated after Sunday's pushup debacle. But I got through them, and improved marginally.


Incline Bench:
92x5
110x5
129x5
147x5

Squat:
102x5
128x5
153x5
153x5

Overhead Press:
51x5
64x5
77x5
89x5
89x5

Deadlift:
168x5
201x5
235x5
268x5 -- Used Cobra grips for the last set.

Accessories:
Pullups, bodyweight, Myo-reps: 14 + 6x5
Chinups, bodyweight, Myo-reps: 14 + 7x5

Pushups w/grip handles, toes raised on 15.5" platform, Rest-pause: 49 + 6x10




Next test -- tomorrow!

[TM79]

Great couple of sessions Dave! Those sets are looking very respectable. As usual, I'm jealous of the pull-ups/chin-ups. And nice to see your deadlift working sets seem to have passed mine now. As for your mental battle on pull-ups, that is my battle every session right now...