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patterner's training log

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111320 STRONG! W18: 8x3 DC&P @ 24+16; 4x1m rack carries @ 32
111620 STRONG! W19: 10x2 DC&P; 4x1m rack carries @ 32
111820 STRONG! W20: 9x3 DC&P; 2x1m waiter carries @ 32, 2x1m waiter carries @ 24

Good lord I hate the rack carries with the 32.

I tried out the waiter carries with the 32 just to see if I could. And I *could* but they were sketchy enough that I only did the two and then dropped back to the 24. Felt good to press the 32 up though, so that was nice.

EDIT because I can't read my own writing. :)
 
112320 STRONG! W22: 10x3 DC&P @ 24+16; 4x1:10 waiter carries @ 24

The light at the end of the tunnel! One more regular session, then the rep max test!
 
Took a little layoff due to getting sick (nothing major). Started back up again today, rewound a couple of workouts.

121420 STRONG! W21: 10x2 DC&P @ 24+16; 4x1:10 waiter carries @24

Felt pretty much how I figured I'd feel after a three week layoff, but was able to get through it all pretty well. Definitely felt good to be moving again.
 
121620 STRONG! W22: 10x3 DC&P @ 24+16; 4x1:10 waiter carries @ 24

Felt muuuuch better than last time. Definitely glad to get moving again.
 
121820 STRONG! W23: 10x2 DC&P @ 24+16; 4x1:10 waiter carries @ 24

Good session today! Looking forward to my test on Monday. Trying to decide if I want to go up and test with the 32, to maybe continue on with a The Giant 3.0 with the 32, or just keep the 24, and go into The Giant 1.0 with that.
 
122120 STRONG! W24, test day!

Tried to get the 32 + 24 for a 5RM, but it just wasn't there. Got a sketchy 2 with it in my right hand, and a sketchy 3 in my left.

I did get a solid 10RM with the 24+16 that I've been using, so I went with the Giant 1.0 with that combo for today.
122820 Justa Deadlifts 3x1 @ 200; GIANT 1.0: DC&P 24+16 for 20m @ 8x5reps
 
123120 Justa Deadlifts 9x1 @ 200
010121 Justa Deadlifts 11x1 @ 200; GIANT 1.0: DC&P 24+16 for 20m @ 12x4 reps
010221 Justa Deadlifts 13x1 @ 200

Easy day was still hard thanks to that being the highest set of deads combined with C&P work...but not bad!
 
010321 Justa Deadlifts 15x1 @ 200
010421 Justa Deadlifts 3x1 @ 210; GIANT 1.0: DC&P 24+16 for 20m 10x5 reps

Good trainig session today! Definitely felt better, and less limited by recovery. Still had a couple of long rests responding to some urgent emails at work, but got in more sets than last Monday!
 
010521 Justa Deadlifts 5x1 @ 210
010621 Justa Deadlifts 7x1 @ 210; GIANT 1.0: DC&P 24+16 for 20m 10x6 reps

Sets going up week to week, which is nice! Those last few 6s were a little rough though! Really hope I can order another 24 here soon, so I don't have to always worry about getting in an even number of sets.
 
010921 Justa Deads 13x1 @ 210
011021 Justa Deads 15x1 @ 210
011121 Justa Deads 3x1 @ 220; GIANT 1.0 24+16 for 20m 12x5 reps

Seeing my rep counts go up! Per Geoff's advice, I'm "going for it" this week and really compressed the rest intervals, which was a real thing! Though I will say the first like 4-6 sets almost seemed to float up, which felt nice!
 
011221 Justa Deads 5x1 @ 220
011321 Justa Deads 7x1 @ 220; GIANT 1.0 24+16 for 20m 11x6 reps

I don't like doing odd numbered sets (since I'm doing these with offset weights), but boy I was GASSED. I got the first 7 or so sets in pretty quick (under 8m) and then just hit a WALL. Ugh...need to work on that conditioning.
 
011421 Justa Deads 9x1 @ 220
011521 Justa Deads 11x1 @ 220; GIANT 1.0 24+16 for 20m 14x4 reps

Rep count went down from last Friday, but I got interrupted in the middle of my session, so I'm not too concerned about it. I'm also a little run down today from not sleeping well last night.
 
011621 Justa Deads 13x1 @ 220
011721 Justa Deads 15x1 @ 220
011821 Justa Deads 3x1 @ 230; GIANT 1.0 24+16 for 20m 10x5 reps
011921 Justa Deads 5x1 @ 230
012021 Justa Deads 7x1 @ 230; GIANT 1.0 24+16 for 20m 10x6 reps

"Deload" week on the Giant...nice thing is I'm not pushing at all, but still hitting week 2 numbers, which is cool! End of this week/beginning of next will be a test week for the Justa Deadlift program...definitely interested to see how that goes.
 
012121 Justa Deads 9x1 @ 230
012221 Justa Deads 11x1 @ 230; GIANT 1.0 24+16 for 20m 14x4 reps
012321 Justa Deads 13x1 @ 230
012421 Justa Deads 15x1 @ 230; also tested my 1RM with the deadlift, and got 315 for 1...I *probably* could have gotten 2, but I got a visit from my granddaughter so I ended up rushing my rest after the 15 singles and my double at 270 as a final warmup. So that was nice...previous E1RM was like 291 (with a 3rm of 275), so I'll take a 24lb increase.

012521 Easy Strength for Fat loss (ES4FL): 1x10 McGill roll ups (program calls for ab wheel, but I don't own one...yet), 3x3 press @ 24, 3x3 renegade rows @ 16, 3x3 DL @ 210, 5x15 swings @ 24; walk for 30m

Now, I really liked the Justa program, but I don't think I'll do it again. Frankly, 7 days of lifting is hard to fit in...I usually reserve the weekends for family time, and even though it's only like 20 minutes, it was sometimes hard to fit in on busy weekends, and I ended up doing them at like 10pm which then messed up my sleep for the night. If I do another DL program, I'll probably switch to Pavel's DDD, since it's 5 days a week rather than 7.

But for now, I'm switching over to Dan John's Easy Strength for Fat Loss, since my scale numbers have been creeping up over the last month (it's probably a good amount of muscle, and I DEFINITELY noticed good hypertrophy in my shoulders and arms, but my pants are also getting a little snug). I was planning to do this after my next round anyway, so I just moved it up a little in the rotation. Basic program is laid out here: Easy Strength for Fat Loss -
and in Dan's YouTube video:
 
012621 ES4FL: 1x10 McGill side planks (program calls for ab wheel, but I don't own one...yet), 3x3 press @ 24, 3x3 renegade rows (program call for vertical pull, I don't have a pullup bar or anything like that, so I'm substituting these for now) @ 16, 3x3 DL @ 210, 5x15 swings @ 24; walk for 33m

Was shooting for a 40m walk, but got a work call so I had to cut it a little short. Overall I'm enjoying the program! We'll see how I feel at the end of the week! :)
 
012721 ES4FL: 1x10 bird dogs (program calls for ab wheel, but I don't own one...yet), 3x3 press @ 24, 3x3 renegade rows (program call for vertical pull, I don't have a pullup bar or anything like that, so I'm substituting these for now) @ 16, 3x3 DL @ 210, 5x15 swings @ 24; walk for 35m

Nice walk today...was a little warmer (in the 30s) than yesterdays 15 degrees!
 
020421 ES4FL: 1x10 McGill roll ups (program calls for ab wheel, but I don't own one...yet), 3x3 press @ 24, 3x3 renegade rows (program call for vertical pull, I don't have a pullup bar or anything like that, so I'm substituting these for now) @ 16, 3x3 DL @ 210, 5x15 swings @ 24; snow blowing driveway for 30m

Took a few days off due to a road trip with the wife.
 
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