_tim's Log

GHR: it’s kind of like a chin-up for the lower body?

I’ve never found it to carryover to well to anything barbell related, but I imagine the hypertrophy will matter, sooner or later, if done for long enough.

Just as vertical bw pulling doesn’t carryover to. Deadlift or squat or even really an OHP (despite shoulder girdle benefits).
 
Jester said:
GHR: it’s kind of like a chin-up for the lower body?

I’ve never found it to carryover to well to anything barbell related, but I imagine the hypertrophy will matter, sooner or later, if done for long enough.

Just as vertical bw pulling doesn’t carryover to. Deadlift or squat or even really an OHP (despite shoulder girdle benefits).
Click to expand...
I agree, Jester. I throw the GHR in as a low back strengthening lift and realize my gaffe almost every time. There is likely such a better way to do this with reverse hypers, SLDL, GM, etc. Regardless, thank you for your insight.
 
_tim said:
I agree, Jester. I throw the GHR in as a low back strengthening lift and realize my gaffe almost every time. There is likely such a better way to do this with reverse hypers, SLDL, GM, etc. Regardless, thank you for your insight.
Click to expand...

I suggest hypers or seated deadlifts/back raises. Either that or a zercher/SSB good morning.

SLDL I enjoy but don’t find super effective for erectors.
 
Thanks again, Jester. I looked at the seated Zercher GM, which looked mighty intriguing. My gym doesn't have an SS bar, unfortunately, so I may do a GM experiment both standing conventional (which I have had loads of success with), Zercher and the seated Zercher type. Should be fun to see how that all plays out.

Today...

OHP: 95, 110, 120 x 5; 95 x 20
Everything but the Widowmaker set was really easy. RPE 5 for the 120 set. The only thing I find redeeming about this is that the way I'm planning to program the rest of the year, I shouldn't have another significant reduction in TM.

T2Y: 20 x 6, 5

DB Lateral Raise: 40 x 12, 50 x 10

Face Pull: 60 x 15
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NG Chin: BW x 6

Spider Curl: 40 x 15; 50 x 6
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Seated DB Curl: 50 x 10, 8

Skullz: 80 x 12; 90 x 5
 
Deadlift: 210, 240, 270 x 5; 210 x 20
The 270 set was at RPE 7+ and the Widowmaker was RP'd 15-5 as my grip and breath were quite challenged.

GM: 135 x 10; 155 x 6, 5
This begins my experiment for the best hinging movement for low back and hamstring assistance. My hams are on fire at the moment, 3.5 hours post-workout. We'll see how things heal and go from there.

Standing Calf Raise: Eric: 157 x 20, 20, 48
I have lost some major calf strength, or the deads killed 'em. Not sure, but 157 should've been a warmup load.

Decline Press Situp: 20 x 6, 30 x 3
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Decline Oblique Crunch: 6, 2
Core was plenty tired!
 
Bench Press: 165, 190, 210 x 5; 165 x 20
The 210 set was at RPE 6+. The widowmaker was sorta max-stim(ish) after rep 12. I did little clusters of reps, took a big breath and continued up to 20. The bar was never re-racked.

Low Cable Cross: 60, 70 x 10; 80 x 6

V Chins: BW x 6, 6, 3
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Face Pull: 55, 65, 75 x 10
BW was 220 today.

"Wall" Curl: 60 x 12, 8
I stood against a wall to restrict the movement to just my biceps. The first set was shoulder-width and the second wider, with my hand at the end of the knurling.

Good first week!
 
Squats: 190, 220, 245 x 5; 190 x 10, 10, 10, 10, 10
The 245 set was at an RPE of 5+ and was the only set of the bunch where a belt was involved.

Hang TTB: 10, 4, x
My grip was too sweaty to get even a single on my third set.

I started super late today (it was a morning WO) so I had to keep things fairly abbreviated.
 
OHP: 100, 110, 115 x 5; 90 x 10, 10, 10, 10, 10
I screwed up the first two loads by 10 pounds. They were supposed to be 90 & 100, but I mindlessly started with 100 as what would have been a warmup set. The 5 x 10 was challenging in the last two sets a little bit.

Face Pull: 60 x 10; 70 x 8
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2 Up 1 Down: 100 x 10; 115 x 6
I pushed the back work a bit closer to failure than I otherwise would have. I was again pressed for time, so I got my assistance work in with longer sets.

Incline Curl: BFR: 40 x 30, 15, 15, 15
 
Deadlift: 195, 225, 255 x 5; 195 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
Super light stuff, though the 10 x 5 hit my erectors pretty nicely even at the baby load. I used my belt for the 225 and 255 sets; shin sleeves for every set. The 255 set was at an RPE of 5.

Seated Zercher GM: 45 x 10
Not a fan. Yes, my low back was already toasty, but this movement felt too limited. I will try the standing Zercher GM next week.

Standing Calf Raise: Eric: 182 x 20, 20; 177 x 48
The last four reps of the 177 set were RP'd.

Decline Press Situp: 30 x 8, 2
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Decline Oblique Crunch: 3, 2
 
Bench Press: 155, 175, 200 x 5; 155 x 10, 10, 10, 10, 10
The 200 set was at RPE 6. The 5x10 was doable with the last three reps of the last set challenging.

Chins: BW: 6; +15 4; + 20 2
I figured that keeping this at a bodyweight-only exercise was a bad idea. So, I added load and will see where this goes.

Kroc Rows: 75 x 20

Face Pull: 70, 75 x 10

On to week 3, though Monday-Tuesday I am traveling.
 
Making up time after work travel...

Squats: 220, 245, 275 x 5; 245 x 5, 5, 5, 5, 5
The 275 set was at an RPE of 6. The 5 x 5 was very comfortable form-wise. All reps ATG. Knee sleeves for all sets, belt for all but the 220 set.

OHP: 100, 115, 130 x 5; 115 x 5, 5, 5, 5, 5
All sets began from the floor and were cleaned up. The 130 set was at an RPE of 7+. Power clean form was sketchy at best, but the bar went up as I needed it to.

I'll be back to a regular cadence with more assistance work tomorrow.
 
Deadlift: 225, 255, 285 x 5; 255 x 5, 5, 5, 5, 5
The 285 set was at an RPE of 7+. My posterior chain was still a bit sore from yesterday's work, but the fact that I got through all reps today with decent form is telling. I think I took my loads down too far, but per Wendler, that's okay. Regardless, I am looking forward to some bigger loads and bigger challenges as time goes on.

Zercher Good Morning: 135 x 5, 5
My low back was plenty cooked after the deadlifts, so I kept the wok here pretty minimal. I am on the fence with this version as compared to the conventional GM. I think I can load more and get a greater stretch of my erectors conventionally, but we'll still experiment a bit here.

Donkey Press: 130, 175 x 10
All reps slow and paused.
 
_tim said:
Deadlift: 225, 255, 285 x 5; 255 x 5, 5, 5, 5, 5
The 285 set was at an RPE of 7+. My posterior chain was still a bit sore from yesterday's work, but the fact that I got through all reps today with decent form is telling. I think I took my loads down too far, but per Wendler, that's okay. Regardless, I am looking forward to some bigger loads and bigger challenges as time goes on.

Zercher Good Morning: 135 x 5, 5
My low back was plenty cooked after the deadlifts, so I kept the wok here pretty minimal. I am on the fence with this version as compared to the conventional GM. I think I can load more and get a greater stretch of my erectors conventionally, but we'll still experiment a bit here.

Donkey Press: 130, 175 x 10
All reps slow and paused.
Click to expand...

I think of (standing) ZGM as a core exercise first and foremost. There’s definitely far better exercises to load up the PC with a more appreciable weight - and SSB GM is probably the king in this respect.
 
I'd completely agree on the SSB GM, Jester. That is the one bar my gym does not have. I used to love squatting with that thing in my old gym!

Today: I may have taken things a bit far.

Bench Press: 175, 200, 225 x 5; 200 x 5, 5, 5, 5, 5
The 225 set was way too hard at RPE 8. I have no idea why my bench strength varies so much. The 200 sets were very doable.

Chins: BW + 10 x 5; + 20 x 4; + 25 x 2 & BW x 2
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Farmer's Walk Front Raise: Bar (25?) x 12, + 20 x 10, + 30 x 6
I saw a couple guys doing the FR work with the farmer's walk bar and it looked interesting. All in all, a good super set. The last set of chins was 2 loaded, 2 unloaded. My grip was super sweaty, limiting things.

SA DB Row: 60, 70 x 10; 85 x 8; 90 x 6
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DB Lateral Raise: 40 x 8, 8, 8, 8
I've been playing with my DB row form a bunch. These sets felt more lat-specific, but still a bit awkward. I'll keep playing.

BB Curl: 60, 70, 80 x 6
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Skullz: 90 x 6; 100 x 6, 6
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CG Bench: 155 x 6; 165 x 3, 2
The CG Bench sets were taken to failure - 1. I got super fatigued as things wore on.

Preacher Curl: 65, 75 x 8
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DB Tricep Press: 55, 65 x 8
I have never found redeeming quality in the OH tricep press. I do not know why I kept it in the mix.

Cable Hammer Curl: 90 x 13
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Straight Bar Tricep Extension: 85 x 15
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Face Pull: 60 x 8
This last trio was taken to failure. Well, the Face Pull was taken to form break (not failure).

This ended the first 3-week cycle of SVR II. I'm jumping immediately into a second 3-weeks of this on Monday.
 
Squats: 210, 240, 270 x 5; 210 x 20
The widowmaker set was RP'd 17-3. I was gassed. Knee sleeves and belt for all work sets.

DB Bulgarian Split Squat: 50, 60 x 10

Rollout: 10, 4
Both sets had holds at full extension, but the second set was strictly measured at a 30count hold per rep.
 
_tim said:
Squats: 210, 240, 270 x 5; 210 x 20
The widowmaker set was RP'd 17-3. I was gassed. Knee sleeves and belt for all work sets.

DB Bulgarian Split Squat: 50, 60 x 10

Rollout: 10, 4
Both sets had holds at full extension, but the second set was strictly measured at a 30count hold per rep.
Click to expand...

Nice, I've incorporated DB Bulgarian Split Squats into my training recently, just curious do you just rest the top of your foot length on the bench or part of the shin as well? The movement/rear foot position feels a little awkward at the moment... but may just take some time.
 
_Simon_ said:
Nice, I've incorporated DB Bulgarian Split Squats into my training recently, just curious do you just rest the top of your foot length on the bench or part of the shin as well? The movement/rear foot position feels a little awkward at the moment... but may just take some time.
Click to expand...

Hey Simon - I hook my foot over the opposite side of the bench so that my shin is my stabilizing support. It is a very awkward movement; don't feel bad about that. It definitely takes time to get used to.

Today:

OHP: 100, 110, 125 x 5; 100 x 20
The widowmaker set was RP'd 16-2-2. It's nuts to me, as the 100 set was literally my first loaded set of the day. These loads remain so tiny I feel as though I should be in diapers whilst doing the sets.

Lateral Raise: 50 x 10; 60 x 8

SA Cable Rear Delt Raise: 30, 35 x 10
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Cable Row: 100, 130 x 10

2 Up 1 Down: 145 x 1 + 130 x 3
I did that single at 145 and felt unkind things in my biceps. So, I moved down one plate and kept going until my form broke.

Incline Curl: BFR: 50 x 20, 10, 10, 10

Triceps Extension - Straight Bar: BFR: 70 x 20, 10, 10, 10

Face Pull: 65 x 10; 75 x 8
 
_tim said:
Hey Simon - I hook my foot over the opposite side of the bench so that my shin is my stabilizing support. It is a very awkward movement; don't feel bad about that. It definitely takes time to get used to.
Click to expand...

Ahh now that's a good idea, I'll give that a go. Yeah definitely awkward, but the loading on each leg is awesome! I'm just progressing really slowly with it at the moment.

Thanks heaps for that!
 
Deadlift: 215, 250, 280 x 5; 215 x 20
The 280 set was at RPE 7. The widowmaker set was RP'd 13-3-2-2 on account of my breath.

GM: 135 x 8, 5

Standing Calf Raise: 157 x 10; 247 x 18, 12

Press Situp: 20 x 8, 30 x 4
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Oblique Crunch: 3, 3
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Reverse Crunch: 8, 5

I got a very late start today. Lazy!
 
Bench Press: 170, 190, 215 x 5; 170 x 20
The 215 set was at RPE 5+ and the widowmaker set was complete with no RPs.

Low Cable Cross: 80 x 10; 90 x 6

SA Decline Cable Cross: 50, 60 x 10

WG TUT PD: 130 x 5; 145, 150 x 3
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NG Chin: BW x 2, 2, 1.75
That last chin set was sketchy. I couldn't count the last rep as good.

Incline Curl: BFR: 50 x 30, 15, 15, 15

Skullz: 80 x 11,15
There was a chat gap between sets.

Anyway, SVR II cycle 2, week 1 is in the books.
 
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