OG Log...

[Testiclaw]

55:00 assault runner, nasal breathing. 2.85 miles.

[Zak]

Interested to follow along and see how a strong fella makes lower frequency training work. I've always gotten modest but reliable progress from lower frequencies. My best stretches of training have been higher frequencies but there have been a lot more misses there too.

[Testiclaw]

Interested to follow along and see how a strong fella makes lower frequency training work. I've always gotten modest but reliable progress from lower frequencies. My best stretches of training have been higher frequencies but there have been a lot more misses there too.

I've never been strong, and definitely ain't anything close nowadays, but appreciate the words.

I just can't make frequencies I want to work actually work for me. Like I said, I can for almost everybody I have ever trained (I've had national weightlifters going 9-13 sessions a week, CrossFit regionals and Games athletes doing 8-12 sessions a week, etc.)...I just always hit a wall regardless of how conservative and careful I am.

[Testiclaw]

50:00 assault runner, nasal breathing. 2.54 miles.

A1) Incline Cuban Y-Press
0.5kg x 10 x 3 sets

A2) Bottom's-Up KB Tempo OHP
6kg x 10 x 3 sets

A3) External Rotations
Green band x 10 x 3 sets

Neutral-grip Pulldowns
105 x 10 x 3 sets

Neutral-grip Cable Rows
100 x 12 x 3 sets

Push-Ups
BW x 10 x 5 sets

Tempo DB Curls
5 x 10
7.5 x 10 x 2 sets
10 x 10

Neck wrap stuff.

Still going very conservatively for the forearm, so weights and volumes on rows and pulldowns and curls have been constant for a while. Everything is RPE 0.3.

As I'm able to continue pushing squatting and benching numbers and building deadlift volume without a probably I'll slowly start to increase the junk you see during these workouts.

Back on my cut, so no carbs for a while and alcohol will be limited to Saturdays. I'll start daily morning weigh-ins.

Good news is the knees, shoulders, and forearm all feel really good.

[Testiclaw]

45:00 assault runner, nasal breathing. 2.34 miles.

Peterson Step-up w/ band
3 sets x 10 reps (each side)

SSB Box Squat
115 x 6 x 3 sets

45-Degree Back Extension (glute focus)
25lb x 10 x 5 sets

Hanging Leg Raises
BW x 10 x 5 sets

Russian Twists
25lb x 12 x 5 sets (each side)

Wendler Twisty Abs
Average x 10 x 3 sets (each side)

Neck Harness
37.5lb x 10 x 3 sets

Neck Flexion & Rotation
Wrap + 5lb x 10
Wrap + 10lb x 10 x 3 sets

Zero pain on box squats, still, which is a pleasant surprise. Still keeping all of the accessories extremely light and easy.

I'd like to get to the point where I add belt box squats or another box squat variation on Thursday, and light SLDL on Monday.

Once I can push those a bit I'll worry about accessory junk moving up.

Hard work is for suckers.

[augeleven]

Fatty treadmill runner crew checking in.
How do you like that ephedra and yohimbine?

[Testiclaw]

Fatty treadmill runner crew checking in.
How do you like that ephedra and yohimbine?

Not shabby.

I'm at 20mg ephedra and 200mg caffeine, but only 15mg yohimbine.

Yohimbine should 20-22.5mg based on bodyweight, but it starts to get uncomfortably close to panic attack feelings. Since I struggle with Panic Syndrome I don't like to the ride that knife edge too much.

Truth be told I need to drop more weight by eating better before yohimbine will become very useful for the stubborn fat. But, both ephedra and yohimbine have been shown to be more effective the longer you use them, and yohimbine builds up concentrations in your body over time. So I've started it early with that in mind.

[Testiclaw]

45:00 assault runner, nasal breathing. 2.34 miles.

A1) 1-CT Facepulls
40 x 15, 15, 15

A2) Tempo 2-CT Paused Push-Ups
BW x 5, 5, 5

A3) External Rotations
Green x 12, 12, 12 (each side)

Football Bar TNG Bench
125 x 6, 6, 6

Push-Ups
BW x 10
1 chain x 8, 8, 8, 8, 8

DB Row
72.5 x 8, 8 ,8 (each side)

Neck (rotation, flexion, extension)
Wrap x 3.5 sets of "some for a few"

Neck (lateral)
Wrap x 10, 10 (each side)

Still zero shoulder pain on the benching, which is good. Everything else is really easy, still. No idea how much my DB handles weigh (we have a few different kinds) so I only count the plates added.

It's a strange feeling to know how I used to train, and juxtapose that with how my lifters train, and then realize that the above workout took me about four hours to do because I would sneak in sets or movements between folks or during warm-ups.

If you want to train a lot, never open a gym.

[Renascent]

Neck (rotation, flexion, extension)
Wrap x 3.5 sets of "some for a few"

Neck (lateral)
Wrap x 10, 10 (each side)

I've only read pages of your log here and there so far, so I apologize if this has been explained before, but what sort of wrap are you using for neckwork (specifically the rotations)?

[Testiclaw]

Neck (rotation, flexion, extension)
Wrap x 3.5 sets of "some for a few"

Neck (lateral)
Wrap x 10, 10 (each side)

I've only read pages of your log here and there so far, so I apologize if this has been explained before, but what sort of wrap are you using for neckwork (specifically the rotations)?

I have the 8lb version, 5lb would be good for most people.

I do bridge variations, twisting work, flexion work, and a ton of extension work with the Ironmind harness...but this little wrap is my favorite. It's cheap and just works so damn well.

I'll use it for flexion, extension, quasi-isometrics, lateral work, you name it. It's just easy.

Those fuckers need to sponsor me because I've sold a few dozen of them, but it really is that good.

[Renascent]

Gonna check it out then. I have a harness in my closet that I've never used before. I usually just do the old plate-against-the-head routine, if I can squeeze it in as an accessory. Trying to take the neckwork more seriously.

Thanks!

[Testiclaw]

Gonna check it out then. I have a harness in my closet that I've never used before. I usually just do the old plate-against-the-head routine, if I can squeeze it in as an accessory. Trying to take the neckwork more seriously.

Thanks!

If you do any contact sports or martial arts, or if you want to look good in a polo, that little ringside thing is a must.

[Testiclaw]

Today is a mental health day, so no training and no coaching.

[Testiclaw]

Two days off from training and coaching because of manic-depression and circumstances. Joy.


50:00 assault runner, nasal breathing. 2.55 miles.

DL (belt, straps)
450 x 1 @8.5
395 x 5 @8
365 x 5 x 3 sets

Reverse Hyper
90 x 12 x 2 sets
110 x 10 x 3 sets

Hanging Leg Raises
5 sets x 10 reps

Sidebends (on belt squat)
85 x 10 x 3 sets (per side)

GHR sit-ups
3 sets x 10 reps

Forearm rehab, neck work.

Pulling was hot garbage, but, what can you do?

[Testiclaw]

45:00 assault runner, nasal breathing. 2.35 miles.

A1) Incline Cuban Y-Press
0.5kg x 10 x 3 sets

A2) Bottom's-Up Kettlebell OHP
6kg x 8, 8
8kg x 8

A3) External Rotations
Green x 12 x 3 sets

Neutral-Grip Pulldowns
105 x 10 x 3 sets

Neutral-Grip Seated Rows
95 x 10 x 4 sets

Push-Ups
BW x 8, 10, 12, 10, 10, 10

DB Tempo Curls
5 x 10
7.5 x 10
10 x 10 x 2 sets

Neck wrap x 3.5 sets

Next side stuff x 3 sets

No forearm pain on curls, no shoulder discomfort on push-ups...this day is still easy for a while.

After walking the entire workout 3 hours...such is the life of coaching. The only time I can train uninterrupted is if I get in early or stay late, and that was definitely not happening this morning.

[Testiclaw]

Wife back to cruising right along, dropped almost 30lbs so far. Starting phase two of her cut after next week.

[Testiclaw]

50:00 assault runner, nasal breathing. 2.57 miles.

Peterson Step-Up (average band, low box + 2 mats)
3 sets x 10 reps (each side)

SSB Box Squat
125 x 5 x 3 sets

SSB GM
65 x 10 x 2 sets

Hanging Leg Raises
6 x 10 reps

Russian Twists
16kg x 10 x 4 sets

Neck Harness
35 x 15 x 3 sets

Neck Rotation & Flexion
Wrap + 5lb x 10
Wrap + 10lb x 10 x 3 sets

Still zero pain on the box squats. Adding in goodmornings again, but going slow since the SSB variation can really fuck up my neck if I'm not careful.

I am so weak it's atrocious. My best suspended SSB Goodmorning from straps set at waist height is 405. My best rounded SSB goodmornings are 365x3. Lawd, have mercy.

[Testiclaw]

1:00: assault runner, nasal breathing. 3.1 miles.

A1) Facepulls
40 x 15 x 3 sets

A2) Tempo, Paused Push-ups
BW x 5 x 3 sets

A3) External Rotations
Green x 15 x 3 sets (each side)

Football Bar Bench
125 x 6 x 3 sets
110 x 6

Push-ups
BW x 10
1 chain x 10 x 4 sets

T-Bar Rows
122.5 x 10 x 2 sets

T-Bar Shrugs
122.5 x 20 x 2 sets

Neck Wrap x 3.5 sets

Neck Sides x 10 x 3 sets (each side)

Still no shoulder pain. Weeeee.

[Testiclaw]

50:00 assault runner, nasal breathing. 2.58 miles.

[Testiclaw]

Peterson Step-Up w/ Band
Box + 2 mats x 8 x 3 sets (each leg)

DL
455 x 1
405 x 5
375 x 5 x 3 sets

GHR
BW x 10 x 3 sets

Hanging Leg Raises
BW x 10 x 5 sets

45-Degree Sidebends
BW x 10 x 3 sets (each side)

A1) Tempo Wrist Extensions
5lb x 10, 10
7.5lb x 10, 10

A2) CoC Grippers
G x 10, 10
S x 8
T x 6

B1) Neck Harness
40 x 10, 10

B2) Neck Rotation & Flexion
Wrap + 5lb x 10
Wrap + 10lb x 10 x 3 sets

Forearm is feeling somewhat good...double overhand up to 350 without pain, just weak grip. Will push GHR to 50 reps or so over the next 4-5 weeks.

Continuing to push forearm work, slowly but surely.

Next block I'll drop the GHR in favor of a SLDL variation on Monday, and add belt-box squats. The block after I'll add a second box squat variation on Thursday. Slow, gradual.

First round of cutting I went from 251 to 208. After 4-5 weeks of relaxing a bit I'm around 214-215. Second round of cutting starts Sunday.