My Quest for Strength

[deadliftheavy500]

I’ve decided to begin a training log here because of how helpful the forum has been to me so far, so thank you guys for that. I’m 5’9”, 190 lb. and I’m following the Operator template from Tactical Barbell (very cheap, great buy). I’m using Deadlift/Press/BW Chin-Up clusters, and I have based all my training loads off a (90% 1RM) TM for my barbell lifts. I’ve added in KB swings as conditioning. I’ve chosen this template because of my somewhat disadvantaged recovery abilities, and the equipment I have access to on a regular basis is minimal (just a barbell, plates, chin-up bar/dip station, and light kettlebells). Today, I did my first workout. Felt good. Also, I’m taking this time to perfect my hook grip.

 

[deadliftheavy500]

4/3/18

Day 1

Deadlift

135 x 5
185 x 3
225 x 1
240 x 3 x 5 (hook grip)

Press

45 x 5
65 x 5
75 x 3
95 x 3 x 5

Chin-Up

3 x 5

Swings

5 x 10 each hand @ 35 lb.

 

[User 7569]

glad to see your training log on the forum

 

[deadliftheavy500]

glad to see your training log on the forum

Thank you, glad to be here.

 

[deadliftheavy500]

4/5/18

Day 2

Deadlift

135 x 5
185 x 3
225 x 1
240 x 3 x 5

Press

45 x 5
65 x 5
75 x 3
95 x 3 x 5

Chins

3 x 5

Swings

5 x 10 each hand 35 lb.

Neck Training

2 x 25 Extension @ 5 lb.
2 x 25 Flexion @ 5 lb.

UPDATE: Not pulling anything with mixed grip this cycle, learning hook grip now to save myself the trouble of a torn bicep later.

 

[deadliftheavy500]

@Pavel Macek hey, I’ve done the 5 x 10 swings 3x this week. I went out and bought that 35 lb. kettlebell, but I’m realizing that the swings are probably too easy. I’m only doing them for conditioning purposes, but do you have any recommendations as to the # of reps I should be shooting for when I do them? For example, I just did them now with 1 minute of rest in between sets (my definition of a set is doing 10 swings with my right hand, then immediately switching to my left and doing 10 more swings). I could feel my heart beating faster than usual and I was slightly out of breath, but I’m not sure if I should be doing more reps, taking less rest, or what. I can’t get to anything heavier than a 35 lb. kettlebell right now, unfortunately. Any tips you have on the matter would be appreciated. Thanks for all your help so far.

 

[Pavel Macek]

- do set of 10 on your left, rest
- then set of 10 on your right, rest

Don't look for getting smoked - look for getting better. Add long walks in the nature with a heavier backpack, and you are set. Also, I would consider to get a heavier kettlebell .

 

[deadliftheavy500]

- do set of 10 on your left, rest
- then set of 10 on your right, rest

Don't look for getting smoked - look for getting better. Add long walks in the nature with a heavier backpack, and you are set. Also, I would consider to get a heavier kettlebell .

I’ll get a heavier kettlebell, 45 lb. should work.

 

[deadliftheavy500]

Track meet today. Threw 12-pound shot. In order of attempts:

• 24 ft. 9 in.
• 29 ft. 6 in.
• 30 ft. 10 in. – PR! Also broke most recent varsity throwing record.

4/7/18

Lifting – Day 3

Deadlift

135 x 5
185 x 3
225 x 1
240 x 3 x 5

Press

45 x 5
65 x 5
75 x 3
95 x 3 x 5

Chins

3 x 5

Neck

2 x 25 Flexion @5 lb.
2 x 25 Extension @5 lb.

 

[deadliftheavy500]

4/9/18

Week 2, Day 1

Deadlift

135 x 5
185 x 3
225 x 1
250 x 1
275 x 3 x 5 – these were easy, but boy is hook grip painful

Press

45 x 5
65 x 5
85 x 3
95 x 1
110 x 3 x 5

Chins

3 x 5

Doing Swings later.

EDIT: Did swings, felt fast and explosive.

100 swings w/ 45 lb., 5 x 10 each hand, 30 sec. rest between sets. Worked up a sweat, got the blood flowing. Felt good.

 

[deadliftheavy500]

The most ghetto kettlebell ever. Up from 35 lb. to 45 lb.

 

[Maine-ah KB]

Classic option!

 

[deadliftheavy500]

4/11/18

Week 2, Day 2

Deadlift

135 x 5
185 x 3
225 x 1
250 x 1
275 x 3 x 5

Press

45 x 5
75 x 3
95 x 1
110 x 3 x 5

Chins

3 x 5 — These are getting a lot easier.

Swings coming later.

• Also, doing a new experiment. 3 shot puts a day every day, will measure distance and post here.

EDIT: Adding throws in order of attempts.

5 power position throws
5 overhead throws (explosive push press)

1. 27’
2. 24’ 11"
3. 25’ 5"

Not necessarily happy with this, but I’ll cut myself some slack today.

Swings:

5 x 10 each hand @45 lb. in 9:25

 

[deadliftheavy500]

@Oscar I’ve been doing 3 x 5 unweighted chins in accordance with my sets/reps for DL/Press. However, when the rep scheme drops to 3 x 3 and 3 x 2, do I just do the BW Chins? Or do I add weight until I can only do 2 or 3 chins? It’s not mentioned in the book, but it does say I can use chins as part of the cycle. Thanks.

 

[Oscar]

@deadliftheavy500 this is how I understood it from the book. On the test day before you start the cycle, you test all your exercises, including chins. Lets say you weigh 180 and you did 8 reps. You input this into an online 1RM calculator, and you obtain that your 1RM is 224 pounds. Therefore, for the days that call for 90%, you need to lift 203 pounds. Youll need to do weighted pull ups with 23 pounds.

 

[deadliftheavy500]

@deadliftheavy500 this is how I understood it from the book. On the test day before you start the cycle, you test all your exercises, including chins. Lets say you weigh 180 and you did 8 reps. You input this into an online 1RM calculator, and you obtain that your 1RM is 224 pounds. Therefore, for the days that call for 90%, you need to lift 203 pounds. Youll need to do weighted pull ups with 23 pounds.

Ah. Thank you.

 

[deadliftheavy500]

Throws

1. 26’11"
2. 32" – PR! Although I may have fouled it, not sure. Don’t have a proper ring, so idk if I stepped over the line. All I know is that the glide felt solid, and the throw felt good too.
3. 25’10"

 

[deadliftheavy500]

4/13/18

Day 2, Week 3

Deadlift

135 x 5
185 x 3
225 x 1
250 x 1
275 x 3 x 5

Press

45 x 5
75 x 3
95 x 1
110 x 3 x 5

Edit: Subbed sled work in instead of throws and swings because the shoulder wasnt feeling all that great. It feels better now, though, which is good.

Prowler (assuming the Prowler is 45 lb.)

• 135, 225, 315 x 20 yd.
• 405 x 6 sets x 20 yd.
• 315, 225, 135 x 20 yd.

Sled work is a different animal. Looking forward to taking the weekend off.

 

[User 7569]

4/13/18

Day 2, Week 3

Deadlift

135 x 5
185 x 3
225 x 1
250 x 1
275 x 3 x 5

Press

45 x 5
75 x 3
95 x 1
110 x 3 x 5

Throws might be coming later, I don’t know yet. Shoulder is a bit wonky.

Swings coming later, though.

Hey there,

if the shoulder is wonky from pressing you may want to do some commando rocking before your presses

5 minutes of slow commando rocking will seriously improve your strength in one single session

you just have to do them right before the press. literally move straight from the ground to the press

but man you are making great progress.

 

[deadliftheavy500]

Hey there,

if the shoulder is wonky from pressing you may want to do some commando rocking before your presses

5 minutes of slow commando rocking will seriously improve your strength in one single session

you just have to do them right before the press. literally move straight from the ground to the press

but man you are making great progress.

Thanks. I think I threw the shot wrong on one of my throws when I was fatigued towards the end of my session, so that could have been the cause of my shoulder pain. Pressing didnt hurt at all.