Honest Effort

North Coast Miller

Level 7 Valued Member
Did the paddles as a cluster set. Not sure why, but have used these in the past and didn't appreciate how they worked for me. A good way to manage heavier loads that are difficult to tweak.

Included video of the rear delt pull I use as a filler - normally two sets done between stretching. Normally I just do triceps but am expanding the program.

Warmup Jump rope 5 minutes

Good Mornings 70lb x20
Flags 55lbs x10
Good Mornings 100lb x15
Flags 55lbs x7
Good Mornings 100lb x20
Flags 55lbs R/P x10/4

Sissy Squat 55lbs x10
Paddles 70lb cluster x4/4/4
Sissy Squat 55lbs x10
Paddles 70lb cluster x4/4/4
Sissy Squat 55lbs x10


Cossack stretch
Lizard stretch
Rear delt row 50lbs x12
Seated rotational stretch
Hamstring stretch
Rear delt row 50lbs x12




 

freeflowme

Level 4 Valued Member
Last 100% sandbag workout for next two weeks. Made a bet with my perpetually underweight son to see who can put on 10lbs first, winner gets a new Version 2 RepFitness sandbag. For me this will put me at 200lbs, my heaviest BW ever, for him it will get him to 71 lbs, where he should be anyway. Even if I win, I'll be getting him a new sandbag, he is now almost 100% self motivated, seldom misses a session, and in fact his routine needs an upgrade to reflect his proficiency. If only he would eat more!

These all sandbag sessions were supposed to be less taxing than the offset pole workouts, but in practice they're just as challenging with different lift mechanics. I've scrapped my between workout metcons and am doing a single session of HIIT instead.

The Laterals done with sandbag are one of the toughest lifts I do - mentally difficult to "attack", first rep of every set has an element of uncertainty as far as confidence goes.

Hit 20 reps on the saddlebag squats - need to add more weight
Warmup:
Jumprope 5 minutes

Saddlebag Squat 120lbs x15
Sandbag Laterals 55lbs x10
Saddlebag Squat 160lbs x12
Sandbag Laterals 55lbs x7
Saddlebag Squat 160lbs x20
Sandbag Laterals 55lbs R/P x10/6/3

Hamstring Extensions 35lbs x8
Alternating overhead sandbag press 70lbs x8,
Hamstring Extensions 35lbs x8
Alternating overhead sandbag press 70lbs x6,
Hamstring Extensions 35lbs x8
Alternating overhead sandbag press dropset 70lb/55lb x8/4



Cossack stretch
Lizard stretch
Tricep press 55lbs x10
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x10


Approaching the best fitness overall of my life perhaps, certainly in the last 26 years, cannot believe I have pushed veins to surface on my lower traps. Feeling a great deal better than on my last birthday. Training legs heavier is 80% of the reason. I can't imagine another lean 10lbs, but for sure I can do 5 before I need to loosen my belt...

Hi NCM! Just checking out your training log as it always floats up near the top with updates and curiosity got the best of me. Pretty gnarly and physique you've developed. (y) I should be so lucky!

I hope I can make sense of what I'm trying to say, because I have a feeling it could come off as insulting when I don't intend it that way at all. Basically, I'm trying to wrap my head around your training program on the one hand and your physical results on the other. I see a lot of relatively light weight high repetition movements being done, and yet I see lean, hard muscular development. The disconnect for me is that I've always associated learn, hard muscular development with heavy weight and relatively low repetitions (3-5, maybe up to 8). I more so think of bodybuilders doing sets of 10, 12, 15, or 20. Obviously, there's a gap in my understanding of how strength training and physical development relate. Anywho, clearly what you're doing is working for you and I'm looking forward to lurking a bit and learning from the discussion :)
 
Last edited:

North Coast Miller

Level 7 Valued Member
Hi NCM! Just checking out your training log as it always floats up near the top with updates and curiosity got the best of me. Pretty gnarly and physique you've developed. (y) I should be so lucky!

I hope I can make sense of what I'm trying to say, because I have a feeling it could come off as insulting when I don't intend it that way at all. Basically, I'm trying to wrap my head around your training program on the one hand and your physical results on the other. I see a lot of relatively light weight high repetition movements being done, and yet I see lean, hard muscular development. The disconnect for me is that I've always associated learn, hard muscular development with heavy weight and relatively low repetitions (3-5, maybe up to 8). I more so think of bodybuilders doing sets of 10, 12, 15, or 20. Obviously, there's a gap in my understanding of how strength training and physical development relate. Anywho, clearly what you're doing is working for you and I'm looking forward to lurking a bit and learning from the discussion :)

Man, there's a lot to that discussion when talking about loading, TUT, metabolic stress etc not to mention individual tolerances. Even back when I was BB specific, we always worked in about 30% of our sets at < 5 rep loads.

In my opinion, the lower rep rule only applies to large stroke multi-joint exercises - lower body intensive stuff. When it comes to upper body there are a ton of variables at play.

I can tell you I have used low rep high %RM with long rests for upper body development (one arm press) and it worked poorly over a 6-8 week period, this being stopping short of failure, no set extenders etc. I also had lackluster results from cluster set training with a bunch of upper body exercises at lower intensity (meaning amount of momentary capacity, not % RM).

In general I tend to thrive on a HIT approach with a few lead in sets at about 7 RPE (scale of 1-10) and one overload set at 9 RPE, with average TUT between 45 and 60 seconds. This strategy also plays well with a wider variety of modes and loads as there are no micro load changes or waviness to track, only a need to keep track of what loads are being used and how many reps needed to hit the RPE so one can increase/decrease load or some other variable if the set count gets too high (or low).

This strategy has me adding more load reliably but slowly over time than any other method I've tried. I don't know if it would work for everybody. As I've aged, this trend toward HIT has increased, I find it to work a lot better at promoting size, strength, and functionality - mass being at a premium once you get deeper into your 40s/early 50s.

Another factor is a lot of the upper body lifts I have adopted develop very high tension at the top of the stroke. So much that one might be able to do a handful at a given load, where a slight increase in weight will make it impossible to do any, or at the least impossible to pause at the top of the stroke. These also involve a lot of involuntary core activation - it isn't a matter of cues and remembering to activate the core, you literally cannot perform the lift without it. The only exercises I do now for upper body that lock out are the loaded push ups and alternating overhead press (barely).

Is all a WIP, I experiment a lot.
 

North Coast Miller

Level 7 Valued Member
Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Hobo Laterals 55lbs x8
Saddlebag Squat 165lbs x10
Hobo Laterals 55lbs x6
Saddlebag Squat 165lbs x20
Hobo Laterals 55lbs R/P x10/4

Hamstring Extensions 35lbs x8
Loaded PU 55lbsx10
Hamstring Extensions 35lbs x8
Loaded PU 70lbsx8
Hamstring Extensions 35lbs x10
Loaded PU 70lbs/BW x8/10



Cossack stretch
Lizard stretch
Tricep press 55lbs x8
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x12
 

North Coast Miller

Level 7 Valued Member
Used a lighter weight KB for the metronome/hot potatoes and went faster cadence. More speed seems to do a better job than more load when it comes to abs

Jumprope HIIT -

5 minute warmup

12 repeats - 20sec on, 40 seconds off @ 3 beats/second

Side to side crunches
cossack stretch to
lizard stretch
Metronomes 40lb
seated twist
hamstring stretch
Side to side crunches
 

North Coast Miller

Level 7 Valued Member
Warmup Jump rope 5 minutes

Good Mornings 95lb x15
Flags 55lbs x10
Good Mornings 95lb x20
Flags 55lbs x6
Good Mornings 95lb x20
Flags 55lbs R/P x10/6/3

Sissy Squat 55lbs x10
Paddles 55lb @12"x10
Sissy Squat 55lbs x10
Paddles 55lb @12"x10
Sissy Squat 55lbs x10
Paddles 55lb @15"x10


Cossack stretch
Lizard stretch
Rear delt row 55lbs x10
Seated rotational stretch
Hamstring stretch
Rear delt row 55lbs x12
 

pet'

Level 8 Valued Member
Hello,

@North Coast Miller
Used a lighter weight KB for the metronome/hot potatoes and went faster cadence. More speed seems to do a better job than more load when it comes to abs
I perfectly agree with your statement.

Everyone's body is different, but as far as abs / core training goes, I respond well to either very heavy weight and low reps (deadlift, etc...) or high volume with low weights.

Maybe one of the two following links can interest you, because they can be perform with light weights and target the obliques / lats:
The Ab Exercise That's More Effective Than Crunches | Men’s Health

Kind regards,

Pet'
 

North Coast Miller

Level 7 Valued Member
Hello,

@North Coast Miller

I perfectly agree with your statement.

Everyone's body is different, but as far as abs / core training goes, I respond well to either very heavy weight and low reps (deadlift, etc...) or high volume with low weights.

Maybe one of the two following links can interest you, because they can be perform with light weights and target the obliques / lats:
The Ab Exercise That's More Effective Than Crunches | Men’s Health

Kind regards,

Pet'
I'll give that a try.

100%, when stabilizing I want heavy load/high static tension.
In movement, a lighter load with more rapid changes in direction. The momentum creates an overload at the end/beginning of each movement where I can really feel an active localized contraction right from the get-go.
 

North Coast Miller

Level 7 Valued Member
Upped cadence on the saddlebag squats, really moving as quickly as possible after the first 2 reps or so. Felt very tight and a bit sore going in, probably from yard work in the heat yesterday. Fair bit of machete work, right wrist sore today.

Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Laterals 50lbs x10
Saddlebag Squat 165lbs x10
Laterals 50lbs x7
Saddlebag Squat 165lbs x15
Hobo Laterals 50lbs x15

Hamstring Extensions 35lbs x8
Loaded PU 50lbs x10
Hamstring Extensions 35lbs x8
Loaded PU 50lbs x10
Hamstring Extensions 35lbs x10
Loaded PU 70lbs/BW x10/10



Cossack stretch
Lizard stretch
Tricep press 50lbs x10
Seated rotational stretch
Hamstring stretch
Tricep press 50lbs x12
 

North Coast Miller

Level 7 Valued Member
Yesterday:
Need more weight or new variant hinge exercise, 30 reps on the GMs is too many, though it felt pretty good.

Warmup Jump rope 5 minutes

Good Mornings 100lb x20
Front loaders 55lbs x10
Good Mornings 100lb x20
Front loaders 55lbs x10
Good Morning70s 100lb x30
Front loaders 70/55lbs x10/10

Sissy Squat 55lbs x8
1A Rows 55lbs x12
Sissy Squat 55lbs x8
1A Rows 70lbs x12
Sissy Squat 55lbs x8
1A Rows 90/70/55 dropset x4/7/5


Cossack stretch
Lizard stretch
Triceps press 55lbs x8
Seated rotational stretch
Hamstring stretch
Triceps press 55lbs x10

--------------------

Today:
Jumprope HIIT -

5 minute warmup

12 repeats - 20sec on, 40 seconds off @ 3 beats/second

Side to side crunches
cossack stretch to
lizard stretch
Metronomes 40lb
seated twist
hamstring stretch
Side to side crunches
 

North Coast Miller

Level 7 Valued Member
Friday 7/12
Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Laterals 55lbs x10
Saddlebag Squat 165lbs x10
Laterals 55lbs x7
Saddlebag Squat 165lbs x15
Laterals 55lbs RestPause x 10/6

Hamstring Extensions 35lbs x8
Alternating OHP 70lb x8
Hamstring Extensions 35lbs x8
Alternating OHP 70lb x6
Hamstring Extensions 35lbs x10
Alternating OHP 70lb/55lbs Dropset x7/4



Cossack stretch
Lizard stretch
Tricep press 55lbs x10
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x10
------------------------------------



Monday 7/15
Warmup Jump rope 5 minutes

Good Mornings 95lb x20
Front loaders 55lbs x10
Good Mornings 95lb x20
Front loaders 70lbs x10
Good Morning70s 195lb x20
Front loaders 70/55lbs x10/10

Sissy Squat 55lbs x10
1A Rows 70lbs x12
Sissy Squat 55lbs x10
1A Rows 90lbs x6
Sissy Squat 55lbs x10
1A Rows 90/70/55 dropset x4/10/5


Cossack stretch
Lizard stretch
Triceps press 55lbs x10
Seated rotational stretch
Hamstring stretch
Triceps press 55lbs x15
 

North Coast Miller

Level 7 Valued Member
First Metcons in a while - feeling tight and these loosen me up pretty good.

Jumprope warmup 5 minutes

2.5 minute intervals with about 90 seconds of work, 60 seconds rest

60# sandbag rotational cleans x7
60# left shoulder sandbag Getup x7

60# sandbag rotational cleans x7
60# right shoulder sandbag Getup x7

Repeat 5 times for 25 minutes total

Crunches side to side - 20
cossack stretch to lizard
Metronomes 40lb x20
seated twist
hamstring stretch
Crunches side to side - 20
 

North Coast Miller

Level 7 Valued Member
Yesterday's:
This is why I changed my training tag to "honest effort" as a reminder to really apply myself on these last sets. Added 50% to my previous best set/rep count on the Laterals (my least favorite exercise) - kind of outside myself watching the body keep moving the weight.

Also could have gone past 20 reps with the Saddlebag Squats meaning I absolutely have to come up with a better or at least faster way to piggyback those sandbags. I'm leaving gains on the floor by not putting it on my shoulder but is such a PITA to tie/untie them together each set. I might have to do squat and laterals consecutive rather than staggered. Keep thinking there has to be a way to make a quick release/load yoke of some sort, but nothing's coming to me yet.

Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Laterals 55lbs x10
Saddlebag Squat 165lbs x12
Laterals 55lbs x7
Saddlebag Squat 165lbs x20
Laterals 55lbs RestPause x 15/5

Hamstring Extensions 35lbs x8
Alternating OHP 70lb x8
Hamstring Extensions 35lbs x8
Alternating OHP 70lb x8
Hamstring Extensions 35lbs x10
Alternating OHP 70lb/55lbs Dropset x6/4



Cossack stretch
Lizard stretch
Tricep press 55lbs x8
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x12
 

North Coast Miller

Level 7 Valued Member
Degenerative Disks acting up lately, maybe from not training since last Thursday. Pain across middle delt, biceps, tingling in hand, fun stuff. Used the older version of the Front Loaders, keeping my shoulder more or less neutral instead of internally rotated. Felt better after lifting.

Trying hip thrusters in place of Good Mornings, am going to have to do single leg versions of these as my rep count is still way too high.

Warmup Jump rope 5 minutes

Hip Thrusters 100lb x20
Front loaders 55lbs x10
Hip Thrusters 100lb x20
Front loaders 55lbs x10
Hip Thrusters 100lb x30
Front loaders 55lbs R/P x8/5

Sissy Squat 55lbs x10
1A Rows 70lbs x12
Sissy Squat 55lbs x10
1A Rows 90lbs x6
Sissy Squat 55lbs x10
1A Rows 90/70 dropset x5/10


Cossack stretch
Lizard stretch
Triceps press 55lbs x10
Seated rotational stretch
Hamstring stretch
Triceps press 55lbs x15
 

North Coast Miller

Level 7 Valued Member
First Iso session in a few, Man that is intense.
Iso:

Jumprope 5 minutes

25seconds on, 35seconds off
Pec crossing low R,L
Straight leg anterior extension R,L
Pec crossing high, R,L
Bent leg anterior flexion R,L

Cross pull low R,L
Straight leg posterior extension R,L
Cross pull high R,L
Bent leg posterior flexion R,L

Lateral arm raise low R,L
Doorway anterior push R,L
Lateral arm raise high R,L
Doorway posterior push R,L

Crunches
cossack stretch to
lizard stretch
KB metronome
seated twist
hamstring stretch
crunches
 

North Coast Miller

Level 7 Valued Member
Jumprope HIIT - felt really good after the third interval, the first three a little rough.

5 minute warmup

12 repeats - 20sec on, 40 seconds off @ 3 beats/second

Side to side crunches
cossack stretch to
lizard stretch
Metronomes 40lb
seated twist
hamstring stretch
Side to side crunches
 

North Coast Miller

Level 7 Valued Member
Increasing weight on saddlebag squats, needed all three sandbags lashed together, so rather than untie them each set I did all the exercises in a series. Definitely felt the shorter total rest period per set.

Also have been feeling some pain in right middle delt and bicep from degenerative cervical disks. Comes and goes, mostly hasn't been effecting my workouts, but I feel it during static holds when not warmed up.

Am now 195lbs reliably with another 5lbs to go, still am feeling zero need to loosen my belt.

Did a check of the loaded pushups. No-load I'm pushing about 145 depending how far over my hands I am. With 70lb sandbag on my back the load = 215-220

Jumprope 5 minutes

Saddlebag Squat 125lbs x20
Saddlebag Squat 220lbs x8
Saddlebag Squat 220lbs x8
Laterals 55lbs x10
Laterals 55lbs x7
Laterals 55lbs RestPause x 10/6

Hamstring Extensions 35lbs x8
Hamstring Extensions 35lbs x8
Hamstring Extensions 35lbs x10
Loaded PU 50lb x10
Loaded PU 50lb x10
Loaded PU 70lb/BW x8/8



Cossack stretch
Lizard stretch
Tricep press 55lbs x10
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x12
 
Last edited:

North Coast Miller

Level 7 Valued Member
Warmup Jump rope 5 minutes

Good Mornings 100lb x20
Front loaders 55lbs x10
Good Mornings 100lb x20
Front loaders 55lbs x7
Good Mornings 100lb x20
Front loaders 55lbs R/P x10/4

Sissy Squat 55lbs x10
1A Rows 70lbs x12
Sissy Squat 55lbs x10
1A Rows 70lbs x8
Sissy Squat 55lbs x10
1A Rows 90/70 dropset x6/8


Cossack stretch
Lizard stretch
Triceps press 55lbs x8
Seated rotational stretch
Hamstring stretch
Triceps press 55lbs x8
 
Top Bottom