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

[Gallowmere]

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

Ratcheted down the output a bit today. All is going well, but yeah, deadlifts tomorrow.

[Gallowmere]

5s Intensification Deadlift Day.

Vertical Jumps: 4x3
Deadlift: 5x135/3x225/2x265/2x300/3x5x320/9x320
Clean to Front Squat: 5x45/3x95/2x135/3x5x135/7x95 (paused in bottom 5 sec)
Unilateral Prone HS Curl: 10x50/3x10x40
Side Bends: 3x12x80

I really need to get my clean to squat technique better.

Deadlifts felt great though, as always.

[Gallowmere]

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

Can tell my work capacity is getting much better. Even in a fasted state, my watts and distance are going up, while my HR and perceived effort are dropping off.

[Gallowmere]

Session one for the day.

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

5s realization week starts this afternoon.

[Obs]

Your training is tip top. What does your diet look like?

[Gallowmere]

Your training is tip top. What does your diet look like?

2700 kcals on recovery/conditioning days, 3050 on training days.

Macro split tends to run 40/30/30 c/p/f with a primary focus on monounsaturated after pufa requirements are met. I eat salmon and/or sardines every day though, so I have absolutely no concern for w-3 necessities.

Protein comes from a variety of sources, but usually chicken breast, tilapia and salmon make up the bulk with beans and whey contributing a fair amount.

Carbs primarily come from rice, potatoes, sweet potatoes, blueberries, strawberries and widely varied vegetables.

[Gallowmere]

5s Realization Bench Day yesterday.

Bench Press: 5x45/5x105/3x130/2x150/1x160/1x170/5x+180-5 completed (+0 TM)
Dumbbell Row: 5x12-50/55/60/65/70
Weighted Dips: 3xFx55-14/12/9
McGill Situps: 4xF-54/46/35/29

Completely shit the bed on that. I spent a few weeks doing bench in may secondary gym, so having to use the old setup completely fucked my bar path. I hate benching in a power rack, but I train alone, so going to absolute failure without rails is a retarded idea.

Recovery session this morning.

Fasted Aerobic Recumbent Bike:
20 minutes at 60%
10 minutes active rest
20 minutes at 60%
10 minutes active rest


Squats realization this afternoon.

[Gallowmere]

5s Realization Squat Day.

Vertical Jumps: 4x3
Back Squat: 2x5x45/5x150/3x180/2x210/1x225/1x240/5x+255-8 completed (+7.5 TM)
RDL: 3xFx185-10/15/11
Unilateral HS Curl: 3x10x100/22x85
Decline Sit-ups: 4x25

Muuuuch better than yesterday's bench travesty.

[Gallowmere]

Fasted Aerobic Recumbent Bike:
20 minutes at 60%
10 minutes active rest
20 minutes at 60%
10 minutes active rest
20 minutes at 60%
10 minutes active rest

Session one in for the day. Realization session for overhead work this afternoon.

[Gallowmere]

5s Realization Overhead Day yesterday.

Clean and Press: 2x5x45/5x75/3x85/2x100/1x110/1x115/5x+125-5 completed (+0 TM)
Snatch to Klokov Press: 2x5x45/3x65/3xFx85-10/8/6
Pullups: 5x-11/13/9/7/8
Unilateral Stiff Arm Pulldown: 16x30/3xFx40-11/12/12

That fucking sucked. Apparently my upper body is just being pissy this week.


This morning's session.

Fasted Aerobic Recumbent Bike:
5x 10 minutes at 75%/5 minutes active rest

[Gallowmere]

Fasted Aerobic Recumbent Bike:
3x 20 minutes at 60%/10 minutes active rest

Deadlifts tomorrow.

[Gallowmere]

5s Realization Deadlift Day.

Vertical Jumps: 4x3
Deadlift: 5x135/5x205/3x245/2x285/1x310/1x330/5x+350-7 completed (+5 TM)
Clean to Front Squat: 5x45/3x95/2x135/3x5x135/8x100 (paused in bottom 3 sec)
Unilateral Prone HS Curl: 19x40/17x30/15x20
Side Bends: 3x12x85

Could have ground out an eighth, but felt the upper back getting sloppy. I've made a conscious decision to avoid excessive technical breakdown in training. "Fuck my back, hoist the weight" moments are henceforth reserved for competition settings.

[Gallowmere]

Fasted Bike Max Watt Test:
15 minute warmup
Round 1: 189.3
5 minutes active rest
Round 2: 194.7
10 minutes active rest
Round 3: 167.3
10 minutes active rest
10 minutes @ 60%

The day after realization deadlifts was probably not ideal. I’ll throw in a couple of these during the next weeks deload. Interested to get a real baseline for gauging how things are progressing on all fronts.

[Gallowmere]

Deload Bench Press Day.

Bench Press: 5x45/5x85/5x105/5x130
Dumbbell Row: 3x12-65/70/75
Dips: 2xF-32/17
McGill Situps: 2xF-54/35
Walking Lunges: 5 minutes at bodyweight=138

[Gallowmere]

AM Recovery Session.

Fasted Aerobic Bike:
4x10 minutes at 60%/5 minutes active rest


Afternoon Deload Back Squat Day.

Vertical Jumps: 2x3
Back Squat: 5x45/5x120/5x150/5x180
RDL: 2xFx185-17/11
Unilateral HS Curl: 2x10x100
Decline Sit-ups: 2x25

[Gallowmere]

AM Recovery Session

Fasted Aerobic Recumbent Bike:
2x20 minutes at 60%/10 minutes active rest


Afternoon Overhead Deload Day.

Clean and Press: 5x45/5x60/5x75/5x85
Snatch to Klokov Press: 5x45/5x65/2xFx85-10/5
Pullups: 3x-12/13/7
Unilateral Stiff Arm Pulldown: 2xFx40-18/15

[Gallowmere]

Recovery session.

Fasted Aerobic Bike:
2x10 minutes at 60%/5 minutes active rest
20 minutes at 60%/10 minutes active rest

[Gallowmere]

Fasted Bike Max Watt Test:
10 minute warmup
Round 1: 186.7
10 minutes active rest
Round 2: 200.2
10 minutes active rest

Slight improvement from last week. Didn’t have time for a third round, due to work fuckery.

Deadlifts tomorrow.

[Obs]

Fasted Bike Max Watt Test:
10 minute warmup
Round 1: 186.7
10 minutes active rest
Round 2: 200.2
10 minutes active rest

Slight improvement from last week. Didn’t have time for a third round, due to work fuckery.

Deadlifts tomorrow.

Jeezus!!!

[Gallowmere]

Jeezus!!!

It’s pretty cool, just how fast the body is able to improve conditioning, if one just sacks up and does it. I’ve only really been bothering with it for about six-ish weeks now, and it’s constantly getting better. Not to mention my RHR dropping by about ten to eleven BPM since I started (67 start, 56-57 currently).

[Obs]

It’s pretty cool, just how fast the body is able to improve conditioning, if one just sacks up and does it. I’ve only really been bothering with it for about six-ish weeks now, and it’s constantly getting better. Not to mention my RHR dropping by about ten to eleven BPM since I started (67 start, 56-57 currently).

Wow! Dont think my rhr has been below 90 since I was three.

[Gallowmere]

Yesterday’s deadlift deload day.

Vertical Jumps: 2x3
Deadlift: 5x135/5x165/5x205/5x245
Clean to Front Squat: 5x45/3x95/2x135/2x5x135
Unilateral HS Curl: 2x100
Side Bends: 2x12x85


Today, 3s Accumulation Bench Day.

Bench Press: 5x45/3x135/1x155/6x3x160/10x160
Dumbbell Row: 5x12-65/70/75/80/85
Weighted Dips: 3xFx55-13/13/9
Unilateral Cable Rows: 20x20/20x35/14x50/11x60
Reverse Lunges: 10 minutes at bodyweight=222

[Gallowmere]

AM Recovery Session.

Fasted Aerobic Recumbent Bike:
15 minute warmup
20 minutes at 60%
10 minutes active rest

Due to work fuckery, I have to squat later today, since my normal time tomorrow will involve being stuck in a plow truck. Fuck snow; I’d rather be laid off for the winter like the laborers. Ugh.

[Gallowmere]

3s Accumulation Squat Day.

Vertical Jumps: 4x3
Back Squat: 5x45/5x135/3x185/1x225/6x3x230/11x230
RDL: 3xFx195-16/11/10
Good Mornings: 3x12x95
Decline Sit-ups: 3x30

Now to go make myself hate life by sitting in a truck for 12 hours after that session.

[Gallowmere]

Fasted Aerobic Recumbent Bike:
15 minute warmup
10 minutes at 130-140 watts
5 minutes active rest
8 minutes at 140-150 watts
4 minutes active rest
4 minutes at 150-160 watts

[Gallowmere]

AM Recovery Session.

Fasted Aerobic Recumbent Bike:
15 minute warmup
3x 10 minutes at 100-110/5 minutes active rest


Afternoon 3s Accumulation Overhead Day.

Clean and Press: 5x45/5x75/3x85/1x105/6x3x110/9x110
Snatch to Klokov Press: 5x45/5x65/1x85/3xFx95-8/8/7
Landmine Rows: 12x45/12x90/5x135/12x135/13x90
Unilateral Stiff Arm Pulldown: 12x40/3xFx50-20/16/13

[Gallowmere]

AM Recovery Session.

Fasted Aerobic Recumbent Bike:
10 minute warmup
2x10 minutes at 110-120/5 minutes active rest
20 minutes at 100-110/10 minutes active rest

[RaginCajun]

Looks like you are crushing it!

Keep it up!

[Gallowmere]

3s Accumulation Deadlift Day.

Vertical Jumps: 4x3
Deadlift: 5x135/3x225/1x275/6x3x310/8x310
Clean to Front Squat: 5x45/3x95/1x135/3x5x145/8x105 (paused in bottom 3 sec)
Unilateral Prone HS Curl: 14x40/13x30/18x20
Side Bends: 3x10x90

[tarmyg]

Snatch to Klokov Press: 5x45/5x65/1x85/3xFx95-8/8/7

Still boggles my mind that you get that one up at that weight. I should be honest, not done that one for 3-months but still. I struggle like crazy with that specific movement. I am talking about Klokov Press to be clear.

[Gallowmere]

Still boggles my mind that you get that one up at that weight. I should be honest, not done that one for 3-months but still. I struggle like crazy with that specific movement. I am talking about Klokov Press to be clear.

I do a lot of stuff that requires thoracic extension and shoulder mobility, so at this point, my Klokov press is more limited by my atrocious snatch technique than anything. If I do it from a rack, I can shove about 40% more.

I’ve been doing overhead work constantly since I started lifting, so that helps immensely. I’m pretty close to my strict press being at bodyweight. Last test it was 155 at a bodyweight of 165.

[Gallowmere]

Fasted Aerobic Recumbent Bike:
15 minute warmup
2x12 minutes at 120-130/5 minutes active rest
15 minutes at 105-115/10 minutes active rest

Conditioning in a fasted state is still improving pretty quickly. These wattage outputs are feeling pretty easy to sustain now, whereas twelve weeks ago, I felt like hell after two minutes at similar rates.

[Gallowmere]

AM Recovery Session

Fasted Aerobic Recumbent Bike:
15 minute warmup
2x20 minutes at 105-115/10 minutes active rest

3s Intensification week starts this afternoon with bench.

[Gallowmere]

3s Intensification Bench Day.

Bench Press: 5x45/3x135/1x150/1x165/4x3x175/6x175
Dumbbell Row: 5x12-70/75/80/85/90
Weighted Dips: 3xFx65-11/10/7
Unilateral Cable Rows: 4x-20x35/17x50/12x60/7x70

[Gallowmere]

AM Recovery Session.

Fasted Aerobic Recumbent Bike:
10 minute warmup
20 minutes at 95-105/10 minutes active rest

Skwatz in a few hours.

[Gallowmere]

3s Intensification Squat Day.

Vertical Jumps: 4x3
Back Squat: 5x45/5x135/3x185/1x215/1x235/4x3x250/7x250
RDL: 3xFx195-19/14/13
Good Mornings: 3x12x105
Hanging Leg Raise: 4xF-6/4/4/4

Definitely need to get used to HLRs again. Falling well short of my previous work capacity on them.

[Gallowmere]

Fasted Aerobic Recumbent Bike:
15 minute warmup
5 minutes at 130-140 watts/5 minutes active rest
4 minutes at 140-150 watts/4 minutes active rest
3 minutes at 150-160 watts/4 minutes active rest
2 minutes at 160-170 watts/5 minutes active rest
1 minute at 185-200 watts/10 minute active rest

Not too bad, considering squats less than 24 hours ago. Going to see just what I can shove during next weeks realization cycle.

[Obs]

Fasted Aerobic Recumbent Bike:
15 minute warmup
5 minutes at 130-140 watts/5 minutes active rest
4 minutes at 140-150 watts/4 minutes active rest
3 minutes at 150-160 watts/4 minutes active rest
2 minutes at 160-170 watts/5 minutes active rest
1 minute at 185-200 watts/10 minute active rest

Not too bad, considering squats less than 24 hours ago. Going to see just what I can shove during next weeks realization cycle.

Not too bad considering I would be laying on the floor not breathing when my girl found me.

[Gallowmere]

Not too bad considering I would be laying on the floor not breathing when my girl found me.

Oh believe me, the first couple of weeks I thought I was going to die. I’ve actually been pleasantly surprised at how quickly my conditioning has improved.

I avoided it for a long time, just because of how miserable it felt. Then after listening to a few Strongman and CrossFit podcasts, they kept harping on how quickly conditioning can be built compared to strength, so I figured fuck it, what’s a few weeks?

I’m no professional road cyclist, but it’s progressing pretty quickly. I’m going to start getting a little more specific this afternoon though, by adding some heavy ass trap bar carries after my overhead session.

[Gallowmere]

AM Recovery Session

Fasted Aerobic Recumbent Bike:
15 minute warmup
3x 15 minutes at 100-110/8 minutes active rest

Overhead work this afternoon.