Honest Effort

North Coast Miller

More than 2500 posts
Am morphing more and more into a DeLorme HIT protocol, de-emphasizing the middle set of three and pounding in the last set. Getting in more reps with heavier load. Using Rest/Pause anywhere there is a lock out in the lift, otherwise Dropsets.

Managed 8 reps with the 95lb bag on my back = roughly to 240-250lb bench press according to my scale.

Am now at 197lbs bodyweight and need to take in my belt. 52nd Bday at end of this month, want a good progress pic!

Jumprope 5 minutes

Single leg Squat from box 55lbs x10
Upright Rows 55lbs x10
Single leg Squat from box 70lbs x5
Upright Rows 70lbs x5
Single leg Squat from box90lbs x10/4
Upright Rows 70/55lbs x14/7 dropset



Hamstring Extensions 35lbs x10
Loaded PU 55lb x10
Hamstring Extensions 35lbs x6
Loaded PU 70lb x5
Hamstring Extensions 35lbs x12/4
Loaded PU 90lb x8/2/2


Cossack stretch
Lizard stretch
Bicep curl 55lbs x6
crunches
Seated rotational stretch
Hamstring stretch
Bicep curl 55lbs x10
crunches
 
Last edited:

North Coast Miller

More than 2500 posts
Keeping with it, using the second set as a prep at higher loading. Swapped R/P for dropset on the OHP, hit a PR on the sissy squats for 15, am not looking forward to increasing weight on those...
Numbers or weights continue to incrementally advance, and with it I'm slowly crawling toward 200lbs bodyweight. Have regained all I lost on vacation and hit 198 this morning. Took my weight before and after working out today, 3 lb difference.

5 minutes jump rope
Single leg Good Morning (rear leg elevated) 55lbs x 15
Alternating close grip sandbag OHP 55lbs x10
Single leg Good Morning (rear leg elevated) 90lbs x 5
Alternating close grip sandbag OHP 70lbs x5
Single leg Good Morning (rear leg elevated)90lbs x 10/4
Alternating close grip sandbag OHP 70lbs x 10/5/3

Sissy Squat 55lbs x10
Rows 1H 70lbs x 15
Sissy Squat 55lbs x6
Rows 1H 90lbs x 3
Sissy Squat 55lbs x15
Rows 1H 90/70/55lbs dropset x 6/8/6

Tricep press 55lbs x10
crunches
Cossack stretch
Lizard stretch
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x15
crunches
 

North Coast Miller

More than 2500 posts
Weights are jumping a bit now that I'm dialing in some of these new addition lifts. Loaded PUs and Upright rows coming along faster than I expected. 198lbs this morning, a PR for lean bodyweight.

Jumprope 5 minutes

Single leg Squat from box 70lbs x10
Upright Rows 70lbs x10
Single leg Squat from box 90lbs x4
Upright Rows 90lbs x4
Single leg Squat from box 90lbs x10/5
Upright Rows 90/70/55lbs x6/7/7 dropset



Hamstring Extensions 35lbs x10
Loaded PU 70lb x8
Hamstring Extensions 35lbs x6
Loaded PU 90lb x3
Hamstring Extensions 35lbs x12
Loaded PU 90lb x8/3/2

Bicep curl 55lbs x6
side to side crunches
Cossack stretch
Lizard stretch
Seated rotational stretch
Hamstring stretch
Bicep curl 55lbs x8
straight crunches
 

North Coast Miller

More than 2500 posts
5 minutes jump rope

Single leg Good Morning (rear leg elevated) 70lbs x 12
Alternating close grip sandbag OHP 55lbs x12
Single leg Good Morning (rear leg elevated) 90lbs x 6
Alternating close grip sandbag OHP 70lbs x6
Single leg Good Morning (rear leg elevated)90lbs x 12
Alternating close grip sandbag OHP 70lbs x 10/4/3

Sissy Squat 55lbs x10
Rows 1H 70lbs x 15
Sissy Squat 55lbs x10
Rows 1H 90lbs x 4
Sissy Squat 55lbs x15
Rows 1H 90/70/55lbs dropset x 8/5/8

Tricep press 55lbs x10
crunches
Cossack stretch
Lizard stretch
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x15
crunches
 

North Coast Miller

More than 2500 posts
Continuing to emphasize the last set. I am amazed a bit that this is producing the results it is, even though I've been drifting this direction for many weeks now. Essentially I'm doing 12 working sets per week, the rest have some volume and a respectable RPE, but by themselves would be not very effective.

At some point I'll have to dial it back to some Cluster Sets done with relatively easy loads.


Jumprope 5 minutes

Single leg Squat from box 70lbs x10
Upright Rows 70lbs x10
Single leg Squat from box 90lbs x4
Upright Rows 90lbs x4
Single leg Squat from box 90lbs x12
Upright Rows 90/70/55lbs x8/6/6 dropset


Hamstring Extensions 35lbs x12
Loaded PU 70lb x12
Hamstring Extensions 35lbs x8
Loaded PU 90lb x4
Hamstring Extensions 35lbs x12
Loaded PU 90lb x9/2

Bicep curl 55lbs x8
side to side crunches
Cossack stretch
Lizard stretch
Seated rotational stretch
Hamstring stretch
Bicep curl 55lbs x10
straight crunches
 

North Coast Miller

More than 2500 posts
A few thoughts about this - have been NOT looking at my notes except to see what weight I used last time for my initial set.
-So the 1st set to tech failure (or 1 rep in reserve) is a genuine effort.
-The second set is done at heavier load (6-8 RM for upper body, 8-10 for lower body) but fewer reps, half of what I suspect is my max - if it feels real heavy I might do two or three.
-Last set is done to tech failure (no reps in reserve) followed by two or three rest/pause repeats or drop sets - rest/pause where there is a lockout, drop sets where there isn't a lockout. Not having my notes in front of me, I never know exactly how many reps I hit last time, so I'm inclined to really give it that "honest effort" because I don't want to see a lower number than last time - whatever it might have been.

As mentioned, this is prolly not sustainable in the longer term, but at reduced volume and frequency it is a lot less troublesome than one might think. latest progress pic - I'm going to say this is my 52nd Bday pic as its only 2 weeks away, starting to make my avatar look like a pipsqueak:
 

North Coast Miller

More than 2500 posts
I'm not an aesthetics guy, but... dyaamn.

Good on you, sir.
I don't think of myself as an aesthetics guy, but when I'm adding weight it should look like its going where it does some good. I'm kind of amazed that I'm getting such a solid response both in size and my weights- although its tough to draw comparisons to conventional lifts.

Was a little surprised to see if I equate my loaded pushups to benchpress, the repmax chart predicts a BP close to 300lbs.

I need to get a month in a gym to see where my big three are from years of training at home with non standard gear.
 

North Coast Miller

More than 2500 posts
5 minutes jump rope

kickstand Good Morning 70lbs x 12
Alternating close grip sandbag OHP 55lbs x12
kickstand Good Morning 90lbs x 8
Alternating close grip sandbag OHP 70lbs x5
kickstand Good Morning 90lbs x 15
Alternating close grip sandbag OHP 70lbs x 10/4/2

Sissy Squat 55lbs x10
Rows 1H 70lbs x 15
Sissy Squat 55lbs x10
Rows 1H 90lbs x 4
Sissy Squat 55lbs x12
Rows 1H 90/70/55lbs dropset x 10/8/4

Tricep press 55lbs x10
crunches
Cossack stretch
Lizard stretch
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x15
crunches
 

North Coast Miller

More than 2500 posts
Somewhat interesting, dragged out my scale to get a better handle on how much weight I'm actually moving when doing my loaded pushups.
Bodyweight = 135 arms extended, 155 at the bottom. This difference tracked perfectly with a 70lb bag on my back to = 205 to 225, meaning the 95lb bag = 230 to 250. That translates to a pretty good bench with an 8-9 rep max at that weight. Somewhere around 68% of bodyweight at the top, and about 78% at the bottom. This is a little higher than commonly reported.
 

North Coast Miller

More than 2500 posts
Changed it up a little, playing around with my rep and weight numbers on the first set. Today went with a longer set of lighter loading to near a 20 rep set maybe two to three reps short of failure. Seemed to affect my last set not so much (in fact held steady or increased) but really felt it on the first and lingering on the second.

Jumprope 5 minutes

Single leg Squat from box 55lbs x19
Upright Rows 55lbs x20
Single leg Squat from box 95lbs x4
Upright Rows 95bs x4
Single leg Squat from box 95lbs x10/4
Upright Rows 90/70/55lbs x8/6/8dropset


Hamstring Extensions 25lbs x20
Loaded PU 55lb x15
Hamstring Extensions 35lbs x6
Loaded PU 90lb x4
Hamstring Extensions 35lbs x15
Loaded PU 90lb x8/4/2

Bicep curl 55lbs x8
side to side crunches
Cossack stretch
Lizard stretch
Seated rotational stretch
Hamstring stretch
Bicep curl 55lbs x10
straight crunches
 

North Coast Miller

More than 2500 posts
5 minutes jump rope

kickstand Good Morning 70lbs x 20
Alternating close grip sandbag OHP 55lbs x18
kickstand Good Morning 90lbs x 8
Alternating close grip sandbag OHP 70lbs x5
kickstand Good Morning 90/70lbs x 15/10
Alternating close grip sandbag OHP 70/55lbs x 9/4

Sissy Squat 55lbs x10
Rows 1H 55lbs x 20
Sissy Squat 55lbs x10
Rows 1H 90lbs x 4
Sissy Squat 55lbs x15
Rows 1H 90/70/55lbs dropset x 10/8/4

Tricep press 55lbs x10
crunches
Cossack stretch
Lizard stretch
Seated rotational stretch
Hamstring stretch
Tricep press 55lbs x15
crunches
 

North Coast Miller

More than 2500 posts
Great progress, fantastic!
I see that while I haven't been here you went form North Coast Miller to North Coast Hulk.
Nice progress!
Lol, Thanks!
I've crossed 200, firmly into uncharted territory. I was going to drop back down to 195 and thin out my midsection, but if I can hit 205 and drop down to 200 would be better.

My body's gotten with the program and retaining weight, but I'm having a tough time keeping the intensity levels up to ensure most of the weight goes on lean - translate "my belt is finally starting to feel tight".
 
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