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Started By
Message
re: 5th Annual H/F Deadcember
Posted on 12/17/24 at 1:05 pm to b_w
Posted on 12/17/24 at 1:05 pm to b_w
17 done.
I did elevated deadlifts. I wasn't sure how to set up the resistance bands and we don't have chains.
I felt awkward setting up for the floor press, but I liked how they felt.
SS today were good. And I did the same. I try to take as little break as possible on the SS to keep the heart rate up.
I did elevated deadlifts. I wasn't sure how to set up the resistance bands and we don't have chains.
I felt awkward setting up for the floor press, but I liked how they felt.
SS today were good. And I did the same. I try to take as little break as possible on the SS to keep the heart rate up.
0
Posted on 12/18/24 at 9:30 am to Tiger_n_Texas
Day 18
Relatively easy day today. While I like the slow pace deadlifts, I hate the pause at the knee. It just feels off and I'm not positive my form stays tight/correct. I loved the squats though; slow descent, pause, fast ascent. Wouldn't have minded more of those at all. Enjoyed the supersets (with substitutions) also. Prone leg curls are new to me so I've been slowly increasing the weight on them to find the sweet spot. Feels like 120# is where I need to be right now. At that weight I can control the reps with smooth, controlled motion and also keep tension by not allowing the weight to drop all the way.
---------------------------------------------
Day 19 - 4X4
Block Deadlift - start just above the knee; 2 min rest
4@70%, 4@75%, 4@80%, 4@85%
Bench Press - 1.5 min rest
4@75%, 4@80%, 4@85%, 4@85%
SS1 - 2 min rest
Lat Pull - 4x6
Overhead Press (50+% of bench) - 4x4
DB Row - 4x5
SS2 - 2 min rest
Inverted Row - 4x6
Pull Over & Press (end set with close grip burnout) - 4x6 Correct movement?
Plank - 4x30 seconds
Relatively easy day today. While I like the slow pace deadlifts, I hate the pause at the knee. It just feels off and I'm not positive my form stays tight/correct. I loved the squats though; slow descent, pause, fast ascent. Wouldn't have minded more of those at all. Enjoyed the supersets (with substitutions) also. Prone leg curls are new to me so I've been slowly increasing the weight on them to find the sweet spot. Feels like 120# is where I need to be right now. At that weight I can control the reps with smooth, controlled motion and also keep tension by not allowing the weight to drop all the way.
---------------------------------------------
Day 19 - 4X4
Block Deadlift - start just above the knee; 2 min rest
4@70%, 4@75%, 4@80%, 4@85%
Bench Press - 1.5 min rest
4@75%, 4@80%, 4@85%, 4@85%
SS1 - 2 min rest
Lat Pull - 4x6
Overhead Press (50+% of bench) - 4x4
DB Row - 4x5
SS2 - 2 min rest
Inverted Row - 4x6
Pull Over & Press (end set with close grip burnout) - 4x6 Correct movement?
Plank - 4x30 seconds
This post was edited on 12/18/24 at 10:58 am
Posted on 12/18/24 at 10:31 am to Tiger_n_Texas
Day 18
I 2nd your summary, not a fan of the pause on deads was glad it was only 2 reps. I don't mind slowing them down but something about the pause.... squats were good at this weight didn't mind the hold at bottom
supersets were just OK, overall lighter day which seems like Wednesday's programming usually is
does he keep programming same for christmas? I'll be on the road all next week so going to have to find a gym and get a pass
onto 19
I 2nd your summary, not a fan of the pause on deads was glad it was only 2 reps. I don't mind slowing them down but something about the pause.... squats were good at this weight didn't mind the hold at bottom
supersets were just OK, overall lighter day which seems like Wednesday's programming usually is
does he keep programming same for christmas? I'll be on the road all next week so going to have to find a gym and get a pass
onto 19
Posted on 12/18/24 at 10:44 am to b_w
quote:
does he keep programming same for christmas?
Last year was my first year doing it. Christmas was on a Monday and he programmed Saturday, Sunday, and Monday as rest. I suspect he'll have Christmas as a rest day again.
Posted on 12/18/24 at 10:48 am to b_w
quote:
does he keep programming same for christmas? I'll be on the road all next week so going to have to find a gym and get a pass
Yea he posted the schedule for the month and he always takes christmas off.
Posted on 12/18/24 at 10:58 am to jose
Nice! I missed the monthly schedule post. hopefully don't get to far behind next week, I don't like missing days but bound to be inevitable with family stuff and hunts planned next week...
Posted on 12/18/24 at 12:37 pm to b_w
Same. I have already planned to have a messed up scheduled next week.
Day 18 seemed light to me as well. Swuats felt great with the slow decent and pause.
Day 18 seemed light to me as well. Swuats felt great with the slow decent and pause.
Posted on 12/19/24 at 8:49 am to Tiger_n_Texas
Day 19
Today was meh and felt a little off. I completed everything as written, but some lifts seemed harder than they typically do. Hoping tomorrow is better and it was just a one-off.
I don't know if there's really a difference between block deadlifts and rack pulls, but I did rack pulls. Not a fan of them and the first rep of each set was tough. I used the rack spotter arms so depth was consistent, but I'm not positive my form is 100% correct on the first pull. I think I adjust while under tension and that is why the remaining reps feel better. Bench was just OK. Still no pain in my shoulder, but the weight felt heavier than I anticipated. My heart rate didn't really get up until the supersets. I enjoyed the lat pulls. I tried out a neutral grip lat bar and liked it much better. OHP was more difficult than I was expecting. I had planned to do more or a military press with feet touching, but quickly went with a traditional OHP (still no leg drive). Even the single arm DB rows didn't go as planned. I typically move up 5# per set, but just stuck with the same weight on all 4 sets. I've never done pull over and presses. I can definitely say for me pull overs are MUCH easier with a DB than a EZ curl. I think its a slightly different shoulder rotation, but I can go much heavier with a DB. I didn't really notice the press part of the motion until the burnout at the end of each set. I probably could've hit a few more reps, but I stopped at 20/20/20/15.
---------------------------------------
Day 20 - Dead Dice
Roll the dice to determine set reps and %.
1 = 1@90%
2 = 2@85%
3 = 3@80%
4 = 4@75%
5 = 5@70%
6 = 6@ 65%
Deadlift and Backsquat - 6 dice rolls each; 2.5 min rest
Accessory work (in order as few sets as possible)
Banded Pull Through - 40 reps
Lunges (with weight) - 30 reps
DB Squat Jump - 20 reps
Wall Sit - Max time
Today was meh and felt a little off. I completed everything as written, but some lifts seemed harder than they typically do. Hoping tomorrow is better and it was just a one-off.
I don't know if there's really a difference between block deadlifts and rack pulls, but I did rack pulls. Not a fan of them and the first rep of each set was tough. I used the rack spotter arms so depth was consistent, but I'm not positive my form is 100% correct on the first pull. I think I adjust while under tension and that is why the remaining reps feel better. Bench was just OK. Still no pain in my shoulder, but the weight felt heavier than I anticipated. My heart rate didn't really get up until the supersets. I enjoyed the lat pulls. I tried out a neutral grip lat bar and liked it much better. OHP was more difficult than I was expecting. I had planned to do more or a military press with feet touching, but quickly went with a traditional OHP (still no leg drive). Even the single arm DB rows didn't go as planned. I typically move up 5# per set, but just stuck with the same weight on all 4 sets. I've never done pull over and presses. I can definitely say for me pull overs are MUCH easier with a DB than a EZ curl. I think its a slightly different shoulder rotation, but I can go much heavier with a DB. I didn't really notice the press part of the motion until the burnout at the end of each set. I probably could've hit a few more reps, but I stopped at 20/20/20/15.
---------------------------------------
Day 20 - Dead Dice
Roll the dice to determine set reps and %.
1 = 1@90%
2 = 2@85%
3 = 3@80%
4 = 4@75%
5 = 5@70%
6 = 6@ 65%
Deadlift and Backsquat - 6 dice rolls each; 2.5 min rest
Accessory work (in order as few sets as possible)
Banded Pull Through - 40 reps
Lunges (with weight) - 30 reps
DB Squat Jump - 20 reps
Wall Sit - Max time
This post was edited on 12/19/24 at 11:10 am
Posted on 12/19/24 at 10:47 am to Tiger_n_Texas
Day 19 done just now a little over an hour to get through.
my arms are burning from the supersets. I did heavy dumbbell for pull over / press and burn outs.
I did the deads off j hooks off rack, garage gym and don't have blocks
not sure if tomorrow is out or not hoping it's not super long like last Friday...
my arms are burning from the supersets. I did heavy dumbbell for pull over / press and burn outs.
I did the deads off j hooks off rack, garage gym and don't have blocks
not sure if tomorrow is out or not hoping it's not super long like last Friday...
Posted on 12/19/24 at 11:20 am to b_w
quote:It has the potential to be short and relatively quick or long and aggravating. All depends on how much weight changing is required.
hoping it's not super long like last Friday...
Posted on 12/19/24 at 1:51 pm to Tiger_n_Texas
Easy one today. Got caught up in conversations and took me a longer in between super sets.
Tomorrow has the potential to be a rough one.
Tomorrow has the potential to be a rough one.
Posted on 12/20/24 at 8:49 am to Tiger_n_Texas
Day 20
Nothing like a punch to the gut to start your workout. First roll on deadlifts was a 1 (10# off my PR from last year). It could've moved better, but overall I was happy with it considering the only warmup was stretching and empty bar sets. Deadlift rolls were 1,3,6,2,2,5. Squat was 5,1,1,3,4,2. I didn't think much of the accessory work initially, but by the time I got to the wall sit, my legs were toast. I hit 1 min, but that last 15s was pure pain/burning. Ready for the weekend for sure.
---------------
Day 23 - Coin Flip
Flip a coin. --Heads 1@92.5% --Tails 2@90%
Deadlift and Bench - 2.5 min rest; 4 coin flips
Accessory - in order; as few sets as possible
Dips - 50 reps
Shrugs - 40 reps
Barbell Curls - 30 reps
Pull-ups- 20 reps
Ab Rollouts - 10 reps
Nothing like a punch to the gut to start your workout. First roll on deadlifts was a 1 (10# off my PR from last year). It could've moved better, but overall I was happy with it considering the only warmup was stretching and empty bar sets. Deadlift rolls were 1,3,6,2,2,5. Squat was 5,1,1,3,4,2. I didn't think much of the accessory work initially, but by the time I got to the wall sit, my legs were toast. I hit 1 min, but that last 15s was pure pain/burning. Ready for the weekend for sure.
---------------
Day 23 - Coin Flip
Flip a coin. --Heads 1@92.5% --Tails 2@90%
Deadlift and Bench - 2.5 min rest; 4 coin flips
Accessory - in order; as few sets as possible
Dips - 50 reps
Shrugs - 40 reps
Barbell Curls - 30 reps
Pull-ups- 20 reps
Ab Rollouts - 10 reps
This post was edited on 12/23/24 at 10:18 am
Posted on 12/20/24 at 11:26 am to Tiger_n_Texas
Day 20 done this am, just about an hour total
Yeah so I go a boot camp fitness a few times a week call F3 (look it up) and this am was one. With a busy rest of day had to try and knock this out pretty much right after and was already spent so everything was a struggle....
Rolled 3,3,4,2,4,2 for deads
Rolled 3,4,6,4,4,4 for squats
Dice were just kinda bounced off ping pong table so not sure why I got so many duplicates. Anyway I went lazy route and just started with lowest weight reps and didn't change weights in order of dice rolls so for deads it was 2 sets of 4 then 3 then 2... same for squats had four sets of 4 1 each for 3 & 6
Glad the week is over and have stuck with it this far. Will do my best to keep up next week.
Merry Christmas if I don't check in again til afterwards....
Yeah so I go a boot camp fitness a few times a week call F3 (look it up) and this am was one. With a busy rest of day had to try and knock this out pretty much right after and was already spent so everything was a struggle....
Rolled 3,3,4,2,4,2 for deads
Rolled 3,4,6,4,4,4 for squats
Dice were just kinda bounced off ping pong table so not sure why I got so many duplicates. Anyway I went lazy route and just started with lowest weight reps and didn't change weights in order of dice rolls so for deads it was 2 sets of 4 then 3 then 2... same for squats had four sets of 4 1 each for 3 & 6
Glad the week is over and have stuck with it this far. Will do my best to keep up next week.
Merry Christmas if I don't check in again til afterwards....
Posted on 12/23/24 at 10:27 am to Tiger_n_Texas
Day 23
I didn't want a repeat of Friday where I jumped right in at 90%. So I extended my warm-up and added a couple weighted reps (1@135, 225, 315). The coin was not in my favor this morning. Deadlifts were T, T, H, T. Bench was H, T, T, T. I would've rathered the 1 slightly heavier rep instead of 2 heavy reps. The 92.5% deadlift matched my 1RM from last Deadcember. It moved pretty well and gives some motivation for the PR party coming up. Bench went well also. 92.5% is 5# off my PR there also. Accessory was ok. It takes me forever to do 20 pullups so I subbed lat pulls instead.
I'd say my takeaway from today is that I'm confident I can beat my previous PR on bench and deadlift. With that said, my TM may be more ambitious than my actual 1RM.
--------------------
Day 24 - Eve'n #'s
Deficit Deadlifts - 2 min rest
4@60%, 2@70%, 2@75%, 2@80%
Front Squat - 2 min rest; % taken from back squat
4@60%, 2@65%, 2@70%, 2@72%
SS1 - 2 min rest
DB Squat Jump - 3x4
TKEs - 3x12 each leg
Medball V-Up - 3x8
SS2 - 2 min rest
Goblet Squat - 3x8
Good Mornings - 3x4
Plate Twists - 3x8 each way
I didn't want a repeat of Friday where I jumped right in at 90%. So I extended my warm-up and added a couple weighted reps (1@135, 225, 315). The coin was not in my favor this morning. Deadlifts were T, T, H, T. Bench was H, T, T, T. I would've rathered the 1 slightly heavier rep instead of 2 heavy reps. The 92.5% deadlift matched my 1RM from last Deadcember. It moved pretty well and gives some motivation for the PR party coming up. Bench went well also. 92.5% is 5# off my PR there also. Accessory was ok. It takes me forever to do 20 pullups so I subbed lat pulls instead.
I'd say my takeaway from today is that I'm confident I can beat my previous PR on bench and deadlift. With that said, my TM may be more ambitious than my actual 1RM.
--------------------
Day 24 - Eve'n #'s
Deficit Deadlifts - 2 min rest
4@60%, 2@70%, 2@75%, 2@80%
Front Squat - 2 min rest; % taken from back squat
4@60%, 2@65%, 2@70%, 2@72%
SS1 - 2 min rest
DB Squat Jump - 3x4
TKEs - 3x12 each leg
Medball V-Up - 3x8
SS2 - 2 min rest
Goblet Squat - 3x8
Good Mornings - 3x4
Plate Twists - 3x8 each way
This post was edited on 12/24/24 at 8:08 pm
Posted on 12/23/24 at 10:34 am to Tiger_n_Texas
Great work Tiger_N_Texas
Day 23 done.
So my coin flip went: h,h,h,h for deads & t,t,t,t for bench. Wasn't mad I didn't have to fool with switching weights and I might need to head to the riverboats to play some roulette with that kinda of streaks.
Heavy Monday, wished I did more of a warm up then I did but pressed for time. I need to focus on my bench after this, I think I saw on here or insta about a Benchuary in the works, guessing Febuary since I haven't seen anything recently on it...
Slugged through the accessory's, same on pull ups. I need to drop about 20lbs of flab and maybe they will get easier ;)
Day 23 done.
So my coin flip went: h,h,h,h for deads & t,t,t,t for bench. Wasn't mad I didn't have to fool with switching weights and I might need to head to the riverboats to play some roulette with that kinda of streaks.
Heavy Monday, wished I did more of a warm up then I did but pressed for time. I need to focus on my bench after this, I think I saw on here or insta about a Benchuary in the works, guessing Febuary since I haven't seen anything recently on it...
Slugged through the accessory's, same on pull ups. I need to drop about 20lbs of flab and maybe they will get easier ;)
Posted on 12/23/24 at 11:13 am to Tiger_n_Texas
quote:
So I extended my warm-up and added a couple weighted reps (1@135, 225, 315).
You should do more than that. Moving to 90% with no warmup is not only dangerous, it doesn’t make sense from a strength perspective if you manage to not get hurt. You need to prime both the muscles and cns for a lift that heavy.
Posted on 12/23/24 at 11:43 am to Mingo Was His NameO
quote:
Mingo Was His NameO
Are you doing deadcember? I only see you in this thread being critical on things.
Posted on 12/23/24 at 11:46 am to jose
quote:
Are you doing deadcember? I
I do way more volume. I’m not being critical, are you of the opinion loading up the bar to 90% from an empty bar warmup is a good idea?
Maybe learn something or at least think about it instead of being a whiny bastard
Posted on 12/23/24 at 12:12 pm to Mingo Was His NameO
live look at mingo in his mom's basement:
[/url][/img]
[/url][/img]This post was edited on 12/23/24 at 12:13 pm
Posted on 12/23/24 at 12:31 pm to Mingo Was His NameO
quote:
Maybe learn something or at least think about it instead of being a whiny bastard
I wouldn’t call asking a question whining. Just wondering if you were actually participating are just giving unsolicited advice.
No I don’t think loading up 90% is a great idea. But neither myself or the BW did that. We both did warmups. Maybe they were lighter than you would prescribe, but we have been doing deadlifts 5x since 12/1 I believe so I’d say let us do our thing
This post was edited on 12/23/24 at 12:49 pm
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