Gallowmere's Obsession, or How I Learned To Stop Worrying and Love the Deadlift

[Gallowmere]

Had some login issues the last few days.

Day 4: 9/27/17
Clean and Press: 10x45/5x65/10x5x80
Pullups: 3x12/6/5
Dips: 2x12xbw/3xFx45-9/5/4
Tempo Rower:
6x30 sec 57.5s/m+10 pushups/15 sec rest
4 minute active rest
6x30 sec 57.5s/m+20 situps/15 sec rest

Day 5: 9/28/17
Vertical Jumps: 4x3
Deadlift: 5x135/5x185/3x225/10x5x240
GHR: 4x10
Belt Squat: 5x5x100
Walking Lunges: 3x20x60
Side Bends: 3x20x45

Day 6: 9/29/17
Bike Tempo:
6x30sec+10 pushups
4 min active rest
6x30sec+10 ab wheel

Day 7: 9/30/17
Bench Press: 10x45/5x95/10x3x135
T-bar Row: 10xbar/10x45/10x70/4x12x90
Weighted Dips: 3xFx20-20/13/6
CCLR: 4xFx10-15/9/9/8
Tempo Rower:
8x30 sec 57.5s/m+10 pushups/15 sec rest
4 minute active rest
8x30 sec 62.5/m+20 situps/15 sec rest

Starting into the 10s intensification week. Rest periods are a bit longer (75s vs. 60s), but added in two more reps to the tempo sessions for conditioning progression.

[Gallowmere]

10 intensification squat day.

Vertical Jumps: 5x3
Back Squat: 5x135/3x155/1x170/10x3x190
GHR: 4x10
Back Extensions: 3x12x25
Decline Sit-ups: 3x15

The hammies, they are angry.

[Gallowmere]

Tempo conditioning day.

Bike Tempo:
8x30sec@115 rpm+10 pushups
4 min active rest
8x30sec@115rpm+20 weighted crunch

[Gallowmere]

Yesterday's 10s intensification overhead session.

Clean and Press: 5x45/3x65/1x80/10x3x90
Pullups: 2x12xbw/3xFx25-7/5/4
Dips: 1x12xbw/4xFx45-10/9/8/6
Tempo Rower:
8x30 sec 62.5s/m+10 pushups/15 sec rest
4 minute active rest
8x30 sec 57.5s/m+20 situps/15 sec rest

Today's 10s intensification deadlift session.

Vertical Jumps: 5x3
Deadlift: 5x135/3x225/1x255/10x3x270
GHR: 4x10
Front Squat: 5x45/3x95/1x135/3x5x165
Walking Lunges: 3x12x80
Side Bends: 3x15x60

Two recovery/tempo days incoming, then it's on to the realization week, where I have to go for amraps and adjust training maxes accordingly.

10+ reps@75% is gonna suuuuck.

[Gallowmere]

Bike Tempo:
8x30sec+10 pushups
4 min active rest
8x30sec+20 weighted crunch

Minor grip and scapula work.

[Gallowmere]

10s realization bench session

Bench Press: 5x45/5x100/3x120/1x140/150x10+-12 (+5 to TM)
T-bar Row: 10xbar/10x45/10x70/3x12x90/14x90
Weighted Dips: 3xFx25-21/12/10
CCLR: 3xFx15-14/11/9
Tempo Rower:
10x30 sec 65s/m+10 pushups/15 sec rest
4.5 minute active rest
10x30 sec 62.5/m+20 situps/15 sec rest

[MuscleScience]

What is 10’s intensification mean?

[Gallowmere]

What is 10’s intensification mean?

It's the structure of the program. There are 10 and 8 set phase for volume accumulation, then 5s and 3s for increasing intensity.

Probably easier to understand if I just post a screencap of the program instead of trying to explain.



However, I am running what's called Inverted Juggernaut, which flips the sets and reps during the 10s and 8s blocks, and puts mandatory rest restrictions in place. The idea is to keep technique and explosiveness up while still getting in volume to increase work capacity, because most people's last few reps tend to get ugly as shit once fatigue sets in.



The 5s and 3s remain the same as original Juggernaut.

[Gallowmere]

Sunday: 10s realization squat session.

Vertical Jumps: 5x3
Back Squat: 5x140/3x170/1x200/215x10+-14 (+10 TM)
GHR: 4x10
Back Extensions: 2x12x35/10x35
Decline Sit-ups: 3x20

This morning:

Tempo Bike:
10x30 sec 120rpm+10 pushups/15 sec rest
4.5 minute active rest
10x30 sec 120rpm+20 situps/15 sec rest

[KINGKONG]

Love your attitude and drive ..congrats on your progress!!

[Gallowmere]

Love your attitude and drive ..congrats on your progress!!

Greatly appreciated. I've found something that I love in Strongman, and I'm going to do whatever it takes to get myself in shape to be as competitive as possible.

It's going to be a long road though, and I've accepted that. For my height (5'10") I'll likely need to end up in the 215 class at least. Going from 163 to 200+ without getting unacceptably fat is gonna take some years, even if I were to start punching the needle nitrous.

[tarmyg]

Looking at workout program I am officially confused. Haha. Looks like it is working great for you though which in the end is all that matters!

[MuscleScience]

It's the structure of the program. There are 10 and 8 set phase for volume accumulation, then 5s and 3s for increasing intensity.

Probably easier to understand if I just post a screencap of the program instead of trying to explain.



However, I am running what's called Inverted Juggernaut, which flips the sets and reps during the 10s and 8s blocks, and puts mandatory rest restrictions in place. The idea is to keep technique and explosiveness up while still getting in volume to increase work capacity, because most people's last few reps tend to get ugly as shit once fatigue sets in.

Ok, I see what the concept is. Each week is a new stimulation to the muscle as far as rep range and load is concerned.

[Gallowmere]

Ok, I see what the concept is. Each week is a new stimulation to the muscle as far as rep range and load is concerned.

Precisely. It's essentially an overly complicated but more scientifically validated and much higher volume 5/3/1 style of programming.

[MuscleScience]

Precisely. It's essentially an overly complicated but more scientifically validated and much higher volume 5/3/1 style of programming.

It looks nearly identical to some of my powerlifting routines and some of my baseball training I did in college. Identical as far as setup and methodology I should say. Mine was unusually periodized into 3 phases. Hyperthropy, power and in season. I would have some micro periods for like recover after season, slight injury rehab during season if it can up and so on. My rep scheme was usually a 5x5, 10/8/6, 3x3, 20/15/10. Typically in that order, that was for all lifts except axillary work for say shoulders or some light rehab or focused work.

[Gallowmere]

It looks nearly identical to some of my powerlifting routines and some of my baseball training I did in college. Identical as far as setup and methodology I should say. Mine was unusually periodized into 3 phases. Hyperthropy, power and in season. I would have some micro periods for like recover after season, slight injury rehab during season if it can up and so on. My rep scheme was usually a 5x5, 10/8/6, 3x3, 20/15/10. Typically in that order, that was for all lifts except axillary work for say shoulders or some light rehab or focused work.

Ahh, gotcha. Yeah, I don't bother periodizing accessories, as I can just push those to failure without having to worry much about fatigue. Or I'll set a rep range, and as soon as I can hit beyond that, I'll up the weight.

[Gallowmere]

10s realization overhead day.

Clean and Press: 5x70/3x80/1x95/100x10+-12 (+5 TM)
Pullups: 2x12xbw/3xFx30-7/6/5
Klokov Press: 10x45/10x85/3xFx95-5/4/3
Tempo Rower:
10x30 sec 65s/m+10 pushups/15 sec rest
4.5 minute active rest
10x30 sec 62.5/m+20 situps/15 sec rest

[hollowedzeus]

What's your typical days diet mate?

[Gallowmere]

What's your typical days diet mate?

2700 kcals on tempo only days.

3050 on lifting days.

Meal one is a Milk Protein Concentrate shake and a couple of apples.

Two is either a whey shake and blueberries on lifting days or a pint of Halo Top on tempo days.

Three is a can of either pinto, black or kidney beans and a protein bar of some sort (usually a Quest bar or other higher fat bar). Then some raw carrots and cucumber whenever I get to work.

Four is tilapia, either white rice or a sweet potato, mixed veg and pecans.

Five is the same as four, except a russet instead of a sweet potato.

Six is either a bag of spinach and a couple of salmon filets, or a bag of green beans and a boneless skinless chicken thigh.

[Gallowmere]

10s realization deadlift day.

Vertical Jumps: 4x3
Deadlift: 5x135/5x200/3x240/1x280/300x10+-12 (+5 TM)
GHR: 3x6
High Bar Squats: 5x45/3x95/3x10x135
Walking Lunges: 3x30
Side Bends: 3x12x75

Jesus Christ, higher rep deads still suck, despite the improvement in conditioning.

[Gallowmere]

Tempo conditioning day.

Tempo Bike:
10x30 sec 120rpm+10 pushups/15 sec rest
4.5 minute active rest
10x30 sec 120rpm+20 situps/15 sec rest

One more of these tomorrow before the reps drop back to six, but duration increases to 40 seconds, and climb by two reps per week until hitting ten again.

[Gallowmere]

Tempo conditioning day.

Tempo Bike:
10x30 sec 120rpm+10 pushups/15 sec rest
4.5 minute active rest
10x30 sec 125rpm+20 situps/15 sec rest

Tomorrow starts bench 8s Inverted and increases tempo time.
I don't do programmed deloads. Will likely be another nine weeks before I actually need one.

[Gallowmere]

8s accumulation bench press.

Bench Press: 5x45/3x95/1x115/8x5x135
T-bar Row: 10xbar/10x45/10x70/4x12x95
Weighted Dips: 3xFx30-17/12/10
Tempo Rower:
6x40 sec 57.5s/m+10 pushups/20 sec rest
3 minute active rest
6x40 sec 62.5/m+20 situps/20 sec rest

[Gallowmere]

8s accumulation squat day.

Vertical Jumps: 5x3
Back Squat: 5x95/3x135/1x170/8x5x190
Unilateral HS Curl: 2x10x70/2x10x85
Back Extensions: 2x12x35/11x35
Decline Sit-ups: 3x25

[Gallowmere]

Tempo conditioning day.

Tempo Bike:
6x40 sec 120rpm+10 pushups/20 sec rest
3 minute active rest
6x40 sec 120rpm+20 situps/20 sec rest

[Gallowmere]

8s accumulation overhead day.
Clean and Press: 5x45/3x65/1x85/8x5x90
Pullups: 6x-13/11/10/8/7/8
Klokov Press: 5x45/3x65/1x85/3xFx95-9/8/5

[Gallowmere]

Had two fucked up molars extracted yesterday. Trying to eat chicken breast with nut butter is hilarious when half of your face feels like you've had a mild stroke.

Tempo work yesterday and this morning. Might go hit the accumulation session for deadlifts this afternoon, as soon as my new gum piercings stop bleeding.

[Gallowmere]

8s accumulation deadlift session.

Day 25.5: 10/18/17
Vertical Jumps: 6x3
Deadlift: 5x135/3x185/1x225/8x5x265
Unilateral HS Curl: 4x10x85
Front Squat: 5x45/3x95/1x135/3x6x155
Walking Lunges: 3x20x40
Side Bends: 3x20x50

[Obs]

8s accumulation deadlift session.

Day 25.5: 10/18/17
Vertical Jumps: 6x3
Deadlift: 5x135/3x185/1x225/8x5x265
Unilateral HS Curl: 4x10x85
Front Squat: 5x45/3x95/1x135/3x6x155
Walking Lunges: 3x20x40
Side Bends: 3x20x50

That is a killer wrkout. I would be hospitalized! Great work!

[Gallowmere]

That is a killer wrkout. I would be hospitalized! Great work!

I probably should be hospitalized, in a cushioned room staffed by white coats, if nothing else. Especially considering that I don't deload and have started doing some two-a-days with my conditioning work.

It's small wonder that I'm not gaining weight on 3000+ kcals at 163 lbs. xD

[Gallowmere]

8s Intensification bench day.

Bench Press: 5x45/3x95/1x135/8x3x150
Barbell Row: 10x45/10x95/4x12x135
Dips: 3xF-22/18/13
Tempo Rower:
8x40 sec 75s/m+10 pushups/20 sec rest
4minute active rest
8x40 sec 75s/m+20 situps/20 sec rest

[Gallowmere]

8s Intensification squat day.

Vertical Jumps: 6x3
Back Squat: 5x95/3x135/1x185/8x3x215
Unilateral HS Curl: 4x10x85
Back Extensions: 3x12x35
Decline Sit-ups: 4x20

[Gallowmere]

One nasty case of food poisoning later, I'll be heading in for overhead work today. Took a full day off yesterday, and spent about 85% of it split between sleeping, shitting, and utilizing $40 worth of Pedialyte and protein shakes to keep myself from totally dehydrating.

[cousinmuscles]

Food poisoning really sucks man, happened to me in Thailand from a chain restaurant, I had a friend with me in case I dehydrated too badly and fell asleep, it was really bad lol like if you had demons inside. Same with norovirus... Props to you for managing to down protein powder, I would have vomited just by the smell of anything. Hope you get well.

[Gallowmere]

Food poisoning really sucks man, happened to me in Thailand from a chain restaurant, I had a friend with me in case I dehydrated too badly and fell asleep, it was really bad lol like if you had demons inside. Same with norovirus... Props to you for managing to down protein powder, I would have vomited just by the smell of anything. Hope you get well.

I think I'm about as recovered as I can be. Just holding a shitload of water now from all of that Pedialyte.

[Gallowmere]

8s Intensification overhead day.

Clean and Press: 5x45/3x65/1x85/8x3x100
Pullups: 6x-11/12/10/10/10/8
Klokov Press: 5x45/3x65/1x85/3xFx95-9/9/8
Tempo Rower:
8x40 sec 75s/m+10 pushups/20 sec rest
4minute active rest
8x40 sec 75s/m+20 situps/20 sec rest

[Gallowmere]

Yesterday: Tempo conditioning day.
Tempo Bike:
8x40 sec 120rpm+10 pushups/20 sec rest
4 minute active rest
8x40 sec 120rpm+20 situps/20 sec rest

Today: 8s Intensification deadlift day.
Vertical Jumps: 4x3
Deadlift: 5x135/3x225/1x275/8x3x295
Unilateral Prone HS Curl: 4x10x50
Front Squat: 5x45/3x95/1x135/3x3x185
Side Bends: 3x12x75

[Gallowmere]

Yesterday: Tempo conditioning day.
Tempo Bike:
8x40 sec 120rpm+10 pushups/20 sec rest
4 minute active rest
8x40 sec 120rpm+20 situps/20 sec rest

Today's first session: 8s realization bench day.
Bench Press: 5x105/3x125/2x145/1x155/8x+165-10 (+5 TM)
Barbell Row: 10x45/10x95/5x135/4x8+-165-11/10/10/12
Dips: 3xF-25/17/21

Going back in this afternoon for tempo work.

[Gallowmere]

Tempo Rower:
10x40 sec 75s/m+10 pushups/20 sec rest
5 minute active rest
10x40 sec 75s/m+20 situps/20 sec rest

[Gallowmere]

8s realization squats day.

Vertical Jumps: 6x3
Back Squat: 5x145/3x175/2x205/1x220/8x+235-10 (+5 TM)
Unilateral HS Curl: 3x10x85/100x10
Back Extensions: 3x12x35/45x7
Decline Sit-ups: 3x20/45x5