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Started By
Message
re: 4th Annual H/F Deadcember
Posted on 12/18/23 at 12:01 pm to Tiger_n_Texas
Posted on 12/18/23 at 12:01 pm to Tiger_n_Texas
Day 18 down
Spending the week in MN visiting family. I most definitely did NOT walk to the gym this morning. 13 degrees and 35 mph winds... HELL NO on the walk.
Workout was a little odd as I had to use a 5ft barbell and a smith machine. I loathe smith machines... I got it all done. Now that I know what to expect at this gym, I'll be better prepared for tomorrow.
Those iso-lifts tomorrow sound interesting. I can't do the ab rollouts, so still looking for a good alternative.
Spending the week in MN visiting family. I most definitely did NOT walk to the gym this morning. 13 degrees and 35 mph winds... HELL NO on the walk.
Workout was a little odd as I had to use a 5ft barbell and a smith machine. I loathe smith machines... I got it all done. Now that I know what to expect at this gym, I'll be better prepared for tomorrow.
Those iso-lifts tomorrow sound interesting. I can't do the ab rollouts, so still looking for a good alternative.
2
Posted on 12/18/23 at 12:46 pm to Tiger_n_Texas
Day 18 done.
Today might have been the easiest day so far. I was at a new gym today too. Mine closed down and I had to switch. It was weird having to find where all the things were but got it done.
Today might have been the easiest day so far. I was at a new gym today too. Mine closed down and I had to switch. It was weird having to find where all the things were but got it done.
Posted on 12/18/23 at 12:47 pm to jose
I’m not sure what to make of these iso holds in the super sets. I guess I’ll have to do some googling
Posted on 12/18/23 at 2:12 pm to jose
I'm a couple days behind. About to hit Day 14, Misfit Island.
Nice workout. I enjoyed getting a little heavier on bench. Really excited to hit those heavy squats tomorrow.
Nice workout. I enjoyed getting a little heavier on bench. Really excited to hit those heavy squats tomorrow.
This post was edited on 12/18/23 at 5:58 pm
Posted on 12/18/23 at 9:14 pm to jose
quote:
I’m not sure what to make of these iso holds in the super sets. I guess I’ll have to do some googling
He described them in the text. Basically put the safety arms at a height where the bar stays below your knee. Do a deadlift to where the bar hits the arms. Pull as hard as possible for 8 seconds. Same for squat. Set the arms just above where your legs would be parallel. Then shoulder the bar and squat below the arms. Push up against the arms as hard as possible for 8 seconds.
Posted on 12/19/23 at 11:26 am to Tiger_n_Texas
Day 19 done
I thought the deadlifts and squats could've either been heavier or had more reps. With that said, I stumbled a little on the 1st set if squats. I'm at a different gym and didn't have the arms at the correct height. Bar hit the arms and threw me off.
Hardest part today was the iso, immovable squats. I grabbed the bar and had to duck walk under the spotter arms; awkward as hell. I did enjoy pushing/pulling as hard as possible on those iso-lifts. I subbed in Captain Chair Leg Lifts instead of the ab rollouts.
I also feel like I could've pushed the weight a little more on the BB RFESSs. I just didn't want to put myself in an odd situation since I was using all different equipment.
I thought the deadlifts and squats could've either been heavier or had more reps. With that said, I stumbled a little on the 1st set if squats. I'm at a different gym and didn't have the arms at the correct height. Bar hit the arms and threw me off.
Hardest part today was the iso, immovable squats. I grabbed the bar and had to duck walk under the spotter arms; awkward as hell. I did enjoy pushing/pulling as hard as possible on those iso-lifts. I subbed in Captain Chair Leg Lifts instead of the ab rollouts.
I also feel like I could've pushed the weight a little more on the BB RFESSs. I just didn't want to put myself in an odd situation since I was using all different equipment.
Posted on 12/19/23 at 12:54 pm to Tiger_n_Texas
Great workout today. Those iso dead’s felt great. The squats were weird 
Thankfully I saw in the comments that he had a video on his stories to help.
Thankfully I saw in the comments that he had a video on his stories to help.
Posted on 12/19/23 at 12:54 pm to jose
Posted on 12/19/23 at 3:41 pm to jose
quote:
Thankfully I saw in the comments that he had a video on his stories to help
Wish I would've seen that before my workout. I was much closer to parallel on squats. That's why I had to duck walk under the hooks.
Posted on 12/20/23 at 10:21 am to Tiger_n_Texas
Day 20 down
It took a little bit to figure out how to get a good height for the rack pull deadlifts. I flipped the arms and used a weight as a bump stop. Wasn't the safest, but only way I could get the bar both low enough and high enough.
The 92% set was 5# off my 1 rep PR. I know it was from a rack and not the floor, but I was happy with the effort needed. No straps, gloves, or belt and weight moved decent. Looking forward to PR day next week.
First 2 sets of OHP felt light, but last 2 sets were good. Could've gone heavier but stuck with %s listed.
Went heavy on the rows as written. I was a little unsure on the 3 way shoulder raise even after googling. I did these as 8 front, 8 side, and 8 rear raises. The rest was straightforward.
It took a little bit to figure out how to get a good height for the rack pull deadlifts. I flipped the arms and used a weight as a bump stop. Wasn't the safest, but only way I could get the bar both low enough and high enough.
The 92% set was 5# off my 1 rep PR. I know it was from a rack and not the floor, but I was happy with the effort needed. No straps, gloves, or belt and weight moved decent. Looking forward to PR day next week.
First 2 sets of OHP felt light, but last 2 sets were good. Could've gone heavier but stuck with %s listed.
Went heavy on the rows as written. I was a little unsure on the 3 way shoulder raise even after googling. I did these as 8 front, 8 side, and 8 rear raises. The rest was straightforward.
Posted on 12/20/23 at 12:49 pm to Tiger_n_Texas
Day 20 done.
Felt good today. That 92% was heavy
First time in years I did inverted rows. I had done them before but I for sure didn’t know that’s what they were called until I googled.
Felt good today. That 92% was heavy
First time in years I did inverted rows. I had done them before but I for sure didn’t know that’s what they were called until I googled.
Posted on 12/20/23 at 12:50 pm to jose
Posted on 12/20/23 at 5:42 pm to jose
That's going to be some HEAVY front squats.
Posted on 12/21/23 at 12:51 pm to Tiger_n_Texas
Sheeesh you weren’t lying. That was the heaviest front squats I’ve ever done. I was squeezing everything I had to get those 3rd reps
Ab roll out felt great!
Ab roll out felt great!
Posted on 12/21/23 at 12:52 pm to jose
Get your coin ready!
Posted on 12/21/23 at 2:22 pm to Tiger_n_Texas
Day 21 done
The snatch deadlifts felt too conservative. They were easier than expected, even using overhand grip.
The gym I'm using this week only has 1 rack and it was in use. So I did SS1 before front squats. Heavy front squats after walking lunges.... ugh. The front squats were rough. Again I subbed captain chair lef raises for ab rollouts.
SS2 wasn't too bad. I tried to push the weight on step-ups, but it caused balance issues.
Looking forward to the heavies tomorrow before a 3 day break.
The snatch deadlifts felt too conservative. They were easier than expected, even using overhand grip.
The gym I'm using this week only has 1 rack and it was in use. So I did SS1 before front squats. Heavy front squats after walking lunges.... ugh. The front squats were rough. Again I subbed captain chair lef raises for ab rollouts.
SS2 wasn't too bad. I tried to push the weight on step-ups, but it caused balance issues.
Looking forward to the heavies tomorrow before a 3 day break.
Posted on 12/22/23 at 1:47 am to jose
This is affirming to know I am on the right track form and strength wise before PR party next week
Like Dice Game, the strengths gods laughed at me with the majority of tails of 2 x 155kg Deads and 97kg bench.
Wife got my a SBD belt 10mm for an early Xmas present. The improvement comparison to my trusty retail belt is more than I was lead to believe.
As mentioned by a few, the supersets raises the heart, but noticing my core getting stronger during the program.
Doing these 45 minutes sessions at 5am, so I can get in a 50min Lake cool down walk after before it gets hot here
Looking forward to having bulk food and recovery for the next few days at the in laws, and then smashing out a few session at their local gym
Like Dice Game, the strengths gods laughed at me with the majority of tails of 2 x 155kg Deads and 97kg bench.
Wife got my a SBD belt 10mm for an early Xmas present. The improvement comparison to my trusty retail belt is more than I was lead to believe.
As mentioned by a few, the supersets raises the heart, but noticing my core getting stronger during the program.
Doing these 45 minutes sessions at 5am, so I can get in a 50min Lake cool down walk after before it gets hot here
Looking forward to having bulk food and recovery for the next few days at the in laws, and then smashing out a few session at their local gym
Posted on 12/22/23 at 10:16 am to Tiger_n_Texas
Day 22 down
Last workout up here in Minnesota. Ready to finish out the last week of Deadcember back in Texas at my home gym with the setup I'm comfortable using.
Deadlifts were 50/50 (T,H,H,T). They were heavy for sure, but completed them with pretty good form.
Had better flips on bench (H,H,H,T). They were pretty decent also, but I was benching in the squat rack (it was that or smith machine...). Setup was a little uncomfortable as I couldn't get the spotter arms dialed in. I dont like either setup and prefer dedicated bench press setup.
It didn't dawn on me that all accessories were tricep focused. That pump at the end was REAL. Push-ups felt great as did overhead extensions and skullcrushers. The dips were the glaring weakness. I went traditional vs bench and it took several sets to get those complete.
Last workout up here in Minnesota. Ready to finish out the last week of Deadcember back in Texas at my home gym with the setup I'm comfortable using.
Deadlifts were 50/50 (T,H,H,T). They were heavy for sure, but completed them with pretty good form.
Had better flips on bench (H,H,H,T). They were pretty decent also, but I was benching in the squat rack (it was that or smith machine...). Setup was a little uncomfortable as I couldn't get the spotter arms dialed in. I dont like either setup and prefer dedicated bench press setup.
It didn't dawn on me that all accessories were tricep focused. That pump at the end was REAL. Push-ups felt great as did overhead extensions and skullcrushers. The dips were the glaring weakness. I went traditional vs bench and it took several sets to get those complete.
This post was edited on 12/22/23 at 5:40 pm
Posted on 12/22/23 at 12:58 pm to Tiger_n_Texas
22 done.
92.5% was 30 pounds heavier than my first TM last year and it moved easier than I thought it would.
That tricep burnout had my huffing and puffing.
92.5% was 30 pounds heavier than my first TM last year and it moved easier than I thought it would.
That tricep burnout had my huffing and puffing.
Posted on 12/25/23 at 9:11 pm to jose
Final week starts tomorrow!
DAY 26
2 min rests for everything.
Traditional Deadlifts
5@70%, 3@75%, 1@80%, 1@85%
Bench Press
Same as deadlift
SS1
DB Overhead Press 3x8
Lat Pull/Pull-Up 3x5
Crunches 3x30
SS2
Dips 3x8
Barbell Curl 3x10
Ab Rollout 3x8
DAY 26
2 min rests for everything.
Traditional Deadlifts
5@70%, 3@75%, 1@80%, 1@85%
Bench Press
Same as deadlift
SS1
DB Overhead Press 3x8
Lat Pull/Pull-Up 3x5
Crunches 3x30
SS2
Dips 3x8
Barbell Curl 3x10
Ab Rollout 3x8
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