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

[Gallowmere]

Conditioning day.

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

[tarmyg]

Conditioning day.

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

What kind of bike is the Tempo Bike?

[Gallowmere]

What kind of bike is the Tempo Bike?

Just a run of the mill LeMond stationary.

[Gallowmere]

Yesterday: 8s realization overhead day.
Clean and Press: 5x70/3x85/2x100/1x105/8x+115-10 (+5 TM)
Pullups: 6x-13/14/10/10/11/10
Klokov Press: 5x45/3x65/1x85/4xFx95-11/9/8/7

Today: 8s realization deadlift day.
Vertical Jumps: 4x3
Deadlift: 5x135/3x225/2x275/1x305/8x+325-9 (+5 TM)
Unilateral Prone HS Curl: 3x10x50
Front Squat: 5x45/4x95/2x135/1x165/3x3x185/6x135
Side Bends: 3x12x75

[Gallowmere]

Recovery conditioning day.

Aerobic Bike: 25 minutes, 70-80% (100-110 RPM)

[tarmyg]

Klokov Press: 5x45/3x65/1x85/4xFx95-11/9/8/7

Now THAT is impressive. I can hardly get an empty barbell up in this position. It is, by far, one of the most difficult movements I have ever done.

[Gallowmere]

Now THAT is impressive. I can hardly get an empty barbell up in this position. It is, by far, one of the most difficult movements I have ever done.

They were a pain in the ass until I finally managed to get my shoulders functioning properly.

Being a truck driver for over a decade wasn't exactly conducive to general upper body movement ability.

[Gallowmere]

Conditioning recovery day.

LeMond Bike 25 minutes 70-80%.


I may or may not have stim issues. Going to be dropping all of them for my coming deload week, since I won't need to worry about low blood pressure screwing with my performance.

[Obs]

Conditioning recovery day.

LeMond Bike 25 minutes 70-80%.


I may or may not have stim issues. Going to be dropping all of them for my coming deload week, since I won't need to worry about low blood pressure screwing with my performance.

Do you stay atop bp?
I have severe problems with stimulants.
I mean it has become a severe health problem.

[Obs]

Also just fyi walgreens and cvs sell 60 tab boxes so you are good for 4-5 days...

[Gallowmere]

Do you stay atop bp?
I have severe problems with stimulants.
I mean it has become a severe health problem.

Yeah, I definitely do. For whatever reason, shit like electrolyte balance has a far more profound impact on my BP than stupid amounts of stims do. Even when I was running EC and a bunch of energy drinks and PWO on a daily basis, it wasn't until I upped my sodium by 1000mg per day that it went from the 115/71 range to the mid 120s.

[Gallowmere]

Deload week bench day.

Bench Press: 5x85/5x105/5x125
Barbell Row: 5x45/5x95/5x135/2x8+-165-12/12
Dips: 2xF-24/20
Aerobic Rower: 12 minutes 70-80%

Fuck I hate deloads. Unfortunately, it's become apparent that I need to drop some fatigue before starting my heavier blocks.

[Gallowmere]

Yesterday: Deload Squat Day

Vertical Jumps: 3x3
Back Squat: 5x120/5x145/5x175
Unilateral HS Curl: 2x10x100
Back Extensions: 2x12x35
Decline Sit-ups: 2x25

Today: Recovery Conditioning Day
Aerobic Recumbent Bike: 30 minutes 70-80%

[Gallowmere]

Deload overhead day

Clean and Press: 5x55/5x70/5x85
Pullups: 3x-13/12/10
Klokov Press: 5x45/3x65/1x85/2xFx95-12/7
Aerobic Treadmill: 15 minutes 70-80%

[Gallowmere]

Deload deadlift day.

Vertical Jumps: 3x3
Deadlift: 5x135/5x160/5x205/5x245
Unilateral Prone HS Curl: 2x10x50
Front Squat: 5x45/4x95/3x5x135
Side Bends: 2x12x75
Walking Lunges: 8x80/20x50

Now for two aerobic days, then to start the 5s block.

[Gallowmere]

Recovery conditioning day.

Aerobic Recumbent Bike: 25 minutes 70-80%

[Gallowmere]

5s accumulation bench day.

Bench Press: 5x45/3x95/1x135/5x5x150/11x150
T-bar Row: 10xbar/10x45/10x70/4x12x100
Weighted Dips: 3xFx35-18/13/8
McGill Situps: 4xF-47/35/25/20
Walking Lunges: 10 minutes at bodyweight=238

Feeling fucking fantastic after the deload week.

[tarmyg]

Walking Lunges: 10 minutes at bodyweight=238

Glutes should be firing nicely after that one :-) Damn!!!

[hollowedzeus]

i see you also have congested airways

[Gallowmere]

i see you also have congested airways

Former smoker, so it definitely helps with the breathing during exertion.

[Obs]

Former smoker, so it definitely helps with the breathing during exertion.

Civarettes are the freaking best when on eca.
I would drive my tanker for two days straight and smoke God knows how many cigarettes.

[Gallowmere]

Civarettes are the freaking best when on eca.
I would drive my tanker for two days straight and smoke God knows how many cigarettes.

I loved my cigs, especially when on EC. Unfortunately for RJ Reynolds, I love being able to do a loading medley, without wheezing like a Rascal Rider wrestling for the last box of Ring-Dings more.

[Gallowmere]

Conditioning day.

Aerobic Recumbent Bike:
20 minutes 70-80%
10 minutes walking recovery
20 minutes 75-85%
10 minutes walking recovery

My capacity is drastically improving. Took me about five minutes of warmup on the bike to shake out the soreness from yesterday's lungefest, but after that, shit was smooth sailing. Here's hoping my lungs keep recovering from those years of sucking tar.

[Gallowmere]

5s accumulation squat day.

Vertical Jumps: 6x3
Back Squat: 5x135/3x185/1x205/5x5x210/10x210
Unilateral HS Curl: 3x10x100/20x70
Back Extensions: 4x12x35
Decline Sit-ups: 4x25

Clearly, my subconscious goal for the day was to piss off my hamstrings as much as possible. Mission accomplished.

[Gallowmere]

5s accumulation overhead day.

Clean and Press: 5x45/3x65/1x85/5x5x100/10x100
Snatch to Klokov Press: 5x45/3x65/1x85/4xFx100-6/5/4/5
Pullups: 5x-10/11/10/10/9

Ugliest, snatches, ever. Hah.

[Obs]

5s accumulation overhead day.

Clean and Press: 5x45/3x65/1x85/5x5x100/10x100
Snatch to Klokov Press: 5x45/3x65/1x85/4xFx100-6/5/4/5
Pullups: 5x-10/11/10/10/9

Ugliest, snatches, ever. Hah.

I have seen uglier snatches... Promise.

[Gallowmere]

I have seen uglier snatches... Promise.

Did said snatches involve truck stops and lot lizard mirrors?

[Gallowmere]

Aerobic recovery day

Aerobic Recumbent Bike:
20 minutes 70-85%
10 minutes walking recovery
20 minutes 75-85%
10 minutes walking recovery

Seeing pretty rapid returns on the aerobic investment. RHR is down from 67 to 58 already, and seeing faster recovery between sets when lifting. Tomorrow morning will test the latter, as it's time for ze deadlifts.

[Obs]

Did said snatches involve truck stops and lot lizard mirrors?

Lol I almost brought up lot lizards because we both have participated in the truck driving industry.
I have never partook in lizardry but I have paid persistent ones to gtf away from my truck.

[Gallowmere]

5s accumulation deadlift day.

Vertical Jumps: 4x3
Deadlift: 5x135/3x225/1x275/5x5x290/9x290
Front Squat: 5x45/4x95/2x135/1x165/3x3x185/12x95
Unilateral Prone HS Curl: 10x50/10x40/2x10x30
Side Bends: 3x12x75

Definitely seeing the expected benefits of the conditioning work. Had programmed for three minute rest between work sets, but kept cutting it back as I got further in. The between set recovery has improved to where I couldn't justify pissing away time.

[Gallowmere]

Second small session for today, because fuck it, boredom.

Walking Lunges: 15 minutes at bodyweight=324

[Gallowmere]

Aerobic conditioning recovery day.

Aerobic Recumbent Bike:
30 minutes at 60-70%
10 minutes active rest
30 minutes at 65-75%
10 minutes active rest

Legs were pissed from the deads, squats and lunges yesterday, especially the upper glutes. An hour of low intensity biking has them feeling amazing.

[tarmyg]

Really nothing like active recovery IMHO. I absolutely love it!

[Gallowmere]

Really nothing like active recovery IMHO. I absolutely love it!

Most definitely. I used to be the stereotypical powerlifter: lift, eat, sit, sleep. Aaaaand I always felt like shit for two to three days after a high intensity session.

I have absolutely no desire to return to that, even if it does mean that I have to eat a stupid amount of calories relative to my bodyweight, in order to gain.

[Gallowmere]

5s Intensification Bench Day.

Bench Press: 5x45/3x95/2x140/2x155/3x5x165/9x165
T-bar Row: 10xbar/10x45/10x70/10x90/3x12x110
Weighted Dips: 3xFx45-15/12/8
McGill Situps: 4xF-59/34/41/32
Walking Lunges: 10 minutes at bodyweight=244

[Gallowmere]

Fasted Aerobic Recumbent Bike:
20 minutes at 60-70%
10 minutes active rest
20 minutes at 65-75%
10 minutes active rest
20 minutes at 65-75%
10 minutes active rest

Going to start running these fasted with stims, in order to see if I can push aerobic adaptation in such a state. Feels great so far, but performance is my concern, not feels.

[Gallowmere]

5s Intensification Squat Day.

Vertical Jumps: 4x3
Back Squat: 5x135/3x185/2x195/2x215/3x5x230/8x230
Back Extensions: 3xFx45-12/10/8
Unilateral HS Curl: 3x10x100/18x85
Decline Sit-ups: 4x25

[Gallowmere]

Fasted Aerobic Recumbent Bike:
20 minutes at 60-70%
10 minutes active rest
20 minutes at 65-75%
10 minutes active rest
20 minutes at 65-75%
10 minutes active rest

[Gallowmere]

5s Intensification Overhead Day.

Clean and Press: 5x45/5x65/1x85/2x95/2x105/3x5x110/7x110
Snatch to Klokov Press: 5x45/3x65/1x85/4xFx100-5/5/4/4
Pullups: 5x-11/12/10/9/9

[Gallowmere]

Fasted Aerobic Recumbent Bike:
20 minutes at 60-70%
10 minutes active rest
20 minutes at 65-75%
10 minutes active rest
20 minutes at 70-80%
10 minutes active rest