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

[tarmyg]

Gallow, do you do your own programming or follow something?

[Gallowmere]

Gallow, do you do your own programming or follow something?

I use Chad Wesley Smith’s Juggernaut Training method for programming my main lift. All of the accessory stuff is mine, and changes ever so often as I learn things, or find weaknesses in my mains.

[tarmyg]

I use Chad Wesley Smith’s Juggernaut Training method for programming my main lift. All of the accessory stuff is mine, and changes ever so often as I learn things, or find weaknesses in my mains.

Are you paying for it? I was looking at his site but could not find anything.

[Gallowmere]

Are you paying for it? I was looking at his site but could not find anything.

It’s a book he wrote a few years back, then revised. I have The Juggernaut Method 2.0 on iBooks.

[Gallowmere]

Settling in on my new diet. Had to drop a lot of shit that’s been fucking up my guts for a long time. Denial can be a motherfucker.

Third day in, zero bloat, and I think I’ve farted twice.

[Obs]

Settling in on my new diet. Had to drop a lot of shit that’s been fucking up my guts for a long time. Denial can be a motherfucker.

Third day in, zero bloat, and I think I’ve farted twice.

Man I fought this for five years because I came from a redneck mentality that taught me the gluten intolerance thing was a fad. I hived out every day for years and had terrible gas and flatulence.

All I had to do was back off wheat a little.

[Gallowmere]

Man I fought this for five years because I came from a redneck mentality that taught me the gluten intolerance thing was a fad. I hived out every day for years and had terrible gas and flatulence.

All I had to do was back off wheat a little.

For me it’s proven to be oats (fucks up my breathing and plugs up my head), all dairy proteins other than yogurts (painful bloats and constant mustard gas farts), and all of the fucking veg I was eating.

Amusingly for the dairy, it’s not the lactose. I can drink goat or sheep milk by the quart with zero issues, yet even an extremely isolated whey makes my guts explode.

[Gallowmere]

8s Accumulation Overhead Day

Overhead Press: 10x45/5x95/4x8x110/11x110
Pullups: 5x-10/8/8/8/6
Incline DB Press: 3x65s-10/10/8
DB Row: 3x80s-15/13/12
Ab Wheel: 3x-12/11/7

[Gallowmere]

8s Accumulation Deadlift Day

Deadlift:
10x135/5x225/4x8x320/14x320
Pause Squat: 5x45/3x135/1x225/4x275-3/2/2/2

[Gallowmere]

8s Intensification Bench Day

Bench Press: 10x45/3x150/3x170/2x8x185/10x185
WG CS Row: 3x185-7/7/7
Pinch Grip Side Laterals: 17x5s/5x10s
Pullup: 4x-8/8/7/6
Chest Press: 3x225-15/10/10

Too many shitlers in my way this morning to do my normal stuff, so I just bounced to what was available to put in work.

[Gallowmere]

Gonna go full retard today, since my birthday lined up with squat day. Will do my normal JTM squats, then finish with a “birthday set”. Current bodyweight (180 is close enough) for 34 reps.

[Gallowmere]

8s Intensification Squat Day

Back Squat: 10x135/5x225/3x255/3x290/2x8x310/11x310
Birthday Squats: 34x180
Adduction: 3x175-40/34/33
Abduction: 3x175-40/35/34

Fucking christ that burned.

[Gallowmere]

Decided to start tracking blood glucose so I have some hard numbers to judge a bulk by. I’ll know I’m getting too fat when I get into “normie” glucose uptake levels.

For now, my 2-hour postprandial is 85 (after a 450+g sweet potato and 150g of 90/10 ground sirloin), which is lower than most people’s fasted. Apparently my insulin sensitivity is just fine, to put it mildly.

[Obs]

Decided to start tracking blood glucose so I have some hard numbers to judge a bulk by. I’ll know I’m getting too fat when I get into “normie” glucose uptake levels.

For now, my 2-hour postprandial is 85 (after a 450+g sweet potato and 150g of 90/10 ground sirloin), which is lower than most people’s fasted. Apparently my insulin sensitivity is just fine, to put it mildly.

I have same issue.
I run novolog which has about a 4.5 hour duration.
I can eat huge amounts of carbs but at hour two I am gonna be going hypo.

[Gallowmere]

I have same issue.
I run novolog which has about a 4.5 hour duration.
I can eat huge amounts of carbs but at hour two I am gonna be going hypo.

I’ll definitely keep that in mind, for when I need to ass some extra tools to my kit.

[Proximal]

Haven’t been here much.

Impressed by your dedication.

Your transformation is amazing.

OK, just read the whole thing while watching football - not impressed, but f’n impressed. Your mind set is insane. What was the tipping point that solidified it?

[Gallowmere]

Haven’t been here much.

Impressed by your dedication.

Your transformation is amazing.

OK, just read the whole thing while watching football - not impressed, but f’n impressed. Your mind set is insane. What was the tipping point that solidified it?

Thank you.

As for the tipping point, I happened to stumble across this blog post one day: https://chaosandpain.blogspot.com/20...our-fault.html

Before that, I was a typical “muh genetics, big boned, blah blah blah” fat guy.

[Obs]

Thank you.

As for the tipping point, I happened to stumble across this blog post one day: https://chaosandpain.blogspot.com/20...our-fault.html

Before that, I was a typical “muh genetics, big boned, blah blah blah” fat guy.

I gotta agree with prox there by the way.
You work damn hard man.
Total dedication.

[Gallowmere]

I gotta agree with prox there by the way.
You work damn hard man.
Total dedication.

That means a lot, coming from someone with your obsession toward improvement.

Honestly though, I view it completely backward from most people. I’m not dedicated to getting better. I’m abstaining from the modern bullshit that makes people suck. I feel like my approach to life is the most “natural”, even if not the most “normal”, if that makes sense.

Modern normal is pathetic.

[Obs]

That means a lot, coming from someone with your obsession toward improvement.

Honestly though, I view it completely backward from most people. I’m not dedicated to getting better. I’m abstaining from the modern bullshit that makes people suck. I feel like my approach to life is the most “natural”, even if not the most “normal”, if that makes sense.

Modern normal is pathetic.

If someone tries to achieve anything other than being mediocre they are cut to pieces for it.
Mediocrity is celebrated now.

[Gallowmere]

8s Intensification Overhead Day

Overhead Press: 10x45/3x100/3x115/2x8x125/10x125
Pullups: 5x-8/10/8/8/7
Incline DB Press: 2x65s-12/10
Kroc Row: 2x90-15/12

Had to cut short due to a bit of work fuckery. No big deal though, as I’ll just do some HLR from the ladder on a roller or paver later today.

[Proximal]

Complacency, making it through the day & not making waves. Flavors of the current times.

[Gallowmere]

Complacency, making it through the day & not making waves. Flavors of the current times.

That’s the definition of what I do with my work and public days. Doesn’t mean one has to suck physically.

[Gallowmere]

Finally unfucked my left shoulder entirely.

Years of shitty posture (you can see the lean in my fatty pic) caused me to have a nasty bit of scapular winging on that side. Not problematic in daily life, but under load it was putting the whole joint in a shit position, and I had a bunch of crackling and later on, pain from heavy bench and OHP.

After weeks of forcing that shoulder to stay pinned back, it’s finally started resting and moving properly, with the scap retracting along the back of the ribs.

[Obs]

Finally unfucked my left shoulder entirely.

Years of shitty posture (you can see the lean in my fatty pic) caused me to have a nasty bit of scapular winging on that side. Not problematic in daily life, but under load it was putting the whole joint in a shit position, and I had a bunch of crackling and later on, pain from heavy bench and OHP.

After weeks of forcing that shoulder to stay pinned back, it’s finally started resting and moving properly, with the scap retracting along the back of the ribs.

i had that issue in both and actually still do. I just hid some of it with mass.

I had it terrible when I first came to this board. After my first cycle and plenty of rowing it basically went away in a pokey outey aspect.

[Gallowmere]

i had that issue in both and actually still do. I just hid some of it with mass.

I had it terrible when I first came to this board. After my first cycle and plenty of rowing it basically went away in a pokey outey aspect.

If it were just aesthetic, I’d never have worried about it honestly. However, it’s definitely been a limiting factor for my bench and overhead work, so I finally got pissed enough to fix it.

Pulling alone wasn’t enough to fix it. It’s kinda like how people think less about nutrition and sleep than training. Even though I do about twice the pulling volume as pushing, I’m only in the gym for a couple of hours at a time. That was nowhere near enough to offset the other 22 hours of my shoulders being allowed to be in shit positions.

I’m pretty sure it was mostly caused by years of being in the truck that I drive for work. I’d usually sit cocked to the right, left hand on the steering wheel, and right hand running the control board in the distributor. Just had to start making sure I’m using my core to twist, instead of the shoulder slopping forward to reach the wheel.

[Obs]

If it were just aesthetic, I’d never have worried about it honestly. However, it’s definitely been a limiting factor for my bench and overhead work, so I finally got pissed enough to fix it.

Pulling alone wasn’t enough to fix it. It’s kinda like how people think less about nutrition and sleep than training. Even though I do about twice the pulling volume as pushing, I’m only in the gym for a couple of hours at a time. That was nowhere near enough to offset the other 22 hours of my shoulders being allowed to be in shit positions.

I’m pretty sure it was mostly caused by years of being in the truck that I drive for work. I’d usually sit cocked to the right, left hand on the steering wheel, and right hand running the control board in the distributor. Just had to start making sure I’m using my core to twist, instead of the shoulder slopping forward to reach the wheel.

It affects bench?
That would make sense because bench is my worst lift.

[Gallowmere]

It affects bench?
That would make sense because bench is my worst lift.

Yeap. If your scap is out of position, your shoulder is unstable. This in turn causes two problems: pain under heavy loading (I’d get it whenever over 80%), and the inability to apply maximal force to the bar.

[Gallowmere]

8s Intensification Deadlift Day

Deadlift:
10x135/5x225/3x295/3x335/3x8x355
Pause Squat: 5x45/3x135/1x225/5x245-4/4/4/4/3
Neck Flexion: 3x10-10/9/8
Neck Extension: 3x10-20/20/20
Neck Lateral: 2x10-15/12

Decided to start doing some neck work while I’m fucking off between sets of pause squats. My pencil necked ass needs it. Shit looks like a roll of dimes.

[Obs]

8s Intensification Deadlift Day

Deadlift:
10x135/5x225/3x295/3x335/3x8x355
Pause Squat: 5x45/3x135/1x225/5x245-4/4/4/4/3
Neck Flexion: 3x10-10/9/8
Neck Extension: 3x10-20/20/20
Neck Lateral: 2x10-15/12

Decided to start doing some neck work while I’m fucking off between sets of pause squats. My pencil necked ass needs it. Shit looks like a roll of dimes.

Close gripped upright rows. Lift the bar to your nose. For neck and traps it cant be beat.

I drove a truck for several years all night and even before that I would nod my head (headbang) to music to stay awake. Sounds dumb but after ten years I cant fit my neck in a xxxl dress shirt.

[Gallowmere]

Close gripped upright rows. Lift the bar to your nose. For neck and traps it cant be beat.

I drove a truck for several years all night and even before that I would nod my head (headbang) to music to stay awake. Sounds dumb but after ten years I cant fit my neck in a xxxl dress shirt.

Doesn’t sound dumb at all. Are you familiar with George Fisher (Cannibal Corpse’s vocalist since 1995)? Dude’s neck looks like a fucking tree trunk, and his idea of training is a night of playing a show before he plays World of Warcraft. He swears his only neck exercise has ever been the absurd style of headbanging he does on stage.

[Obs]

Doesn’t sound dumb at all. Are you familiar with George Fisher (Cannibal Corpse’s vocalist since 1995)? Dude’s neck looks like a fucking tree trunk, and his idea of training is a night of playing a show before he plays World of Warcraft. He swears his only neck exercise has ever been the absurd style of headbanging he does on stage.

Yep, the perfect enviornment to do it is in a truck too.
Nice and private.
Great way to keep from waking up in a ditch too.

I did it for so long its a habit even now.

Hell I havent drove in a couple years in an 18 speed or big truck but I downshift the hell out of my old 5 speed and reach for the non existant jake break switch once in a while.

[Gallowmere]

Yep, the perfect enviornment to do it is in a truck too.
Nice and private.
Great way to keep from waking up in a ditch too.

I did it for so long its a habit even now.

Hell I havent drove in a couple years in an 18 speed or big truck but I downshift the hell out of my old 5 speed and reach for the non existant jake break switch once in a while.

Sounds like we have even more in common than previously thought. I haven’t been in one of my company’s 18 speed W900s in a few years now, but my daily driver MX-5 5-speed keeps me in rev matching practice.

That car though...it was a lot more comfortable when I was a 150 lbs. skinnyfuck. Contemplating a WRX or STi next year, as I want something that can rip ass AND handle fine in stupid amounts of snow.

[Proximal]

Doesn’t sound dumb at all. Are you familiar with George Fisher (Cannibal Corpse’s vocalist since 1995)? Dude’s neck looks like a fucking tree trunk, and his idea of training is a night of playing a show before he plays World of Warcraft. He swears his only neck exercise has ever been the absurd style of headbanging he does on stage.

Mind if I jump in? Dig both of you guys and your motivation. As soon as I decide my path, you guys will have helped get me there.

Always thought Phil from Pantera & Henry Rollins dominated the neck category.

Sorry drive an automatic, but it’s a beast.

[Gallowmere]

Mind if I jump in? Dig both of you guys and your motivation. As soon as I decide my path, you guys will have helped get me there.

Always thought Phil from Pantera & Henry Rollins dominated the neck category.

Sorry drive an automatic, but it’s a beast.

Rollins is a good call. Fisher definitely has him beat on sheer size, however Corpsegrinder is also pretty damned fat, whereas Rollins is at least passably lean.

Dammit, we need neck DEXAs. Hah.

[Gallowmere]

Shedding weight on 3400 kcals/day now. This coming bulk is gonna fucking suuuuuck.

[Gallowmere]

8s Realization Bench Day

Bench Press: 10x45/5x125/3x150/2x175/1x190/8+x200-7 completed (+0 TM)
WG CS Row: 3x160-8/7/8
Pinch Grip Side Laterals: 15x10/10x15
Pullup: 4x-8/6/6/6
Chest Press: 15x225/3x275-7/7/7

Baaaah. Bench is still crap, but at least the shoulder doesn’t hurt now. Just gotta get used to the new movement patterns.

[balance]

Was just looking back on your previous DL day.
Was that 8 sets 3 reps @355? That’s a lot of work! I did something similar few months ago where I did 10 sets of triples on DL and was wiped out. You run this rep pattern on DL often?

[Gallowmere]

Was just looking back on your previous DL day.
Was that 8 sets 3 reps @355? That’s a lot of work! I did something similar few months ago where I did 10 sets of triples on DL and was wiped out. You run this rep pattern on DL often?

Three sets of 8 with 355. The last set should have been more like 10-12, but I felt form breaking so stopped. And that’s actually not my highest volume deads. My last 10s Accumulation day was 4 sets of 10 at 295, then a set of 11 at the same.

[balance]

Three sets of 8 with 355. The last set should have been more like 10-12, but I felt form breaking so stopped. And that’s actually not my highest volume deads. My last 10s Accumulation day was 4 sets of 10 at 295, then a set of 11 at the same.

Oh man that’s even better!
3 sets of 8 reps of nearly double body weight!!!