5-20

5 Rounds
A1: 5 chinups wearing a 44 lb weighted vest
A2: 10 pushups wearing a 60 lb weighted vest
Full recovery between rounds

3 Rounds for Time
10 chinups
15 2p KB swings
20 pushups
25 air squats

2 sets of chain bell curls

Got out of work too late to make it to the gym, so just did some stuff at home while I watched GoT. The conditioning took 9.5 minutes.

5-22

Warmup: row 20 hard strokes, 40 walking lunges, row 20 hard strokes, 40 walking lunges.

Clean + Press: 95x2x2, 135x1x2, 145x1, 155x1x2, 160x1, 165x1, 155x1
Deadlift: 155x3, 245x3, 295x2, 345x2, 365x2, 385x1
A1 Power Shrugs: 315x8x3
A2 Band Face Pulls: 15x3
Paused Front Squats: 135x5, 155x5, 175x5

5-27

Warmup: row 20 hard strokes, 40 walking lunges, row 20 hard strokes, 40 walking lunges. Rowed 756 meters.

Paused Bench: 95x3, 145x3, 165x3, 185x2, 205x1x5
Speed Deadlifts: 225x1x10 vs orange bands (EMOM)
Squat: 155x3, 205x3, 245x3, 270x3, 300x2, 330x1x5
Traps (continuous): shrug 415x5, 15 pull aparts, shrug 395x5, 15 pull aparts, shrug 375x5, 15 pull aparts, shrug 355x5, 15 pull aparts, shrug 335x5, 15 pull aparts

5-28

4 Rounds
A1: 5 chinups wearing a 44 lb weighted vest
A2: 15 pushups wearing a 44 lb weighted vest
Full recovery between rounds

4 sets of high rep chainbell triceps extensions.

Going to New Orleans for a bachelor's party tomorrow through Monday. Hopefully I can get a lift in tonight.

how are you liking the weighted vest? Thinking about getting one, but $90 seems a little steep.

It's good. It's not that easy to adjust the weights quickly, since they're basically tightly packed sand bags (15 of them in all at around 4 lbs each) that you slip into pouches on the vest. But it's much more stable than a weight belt for weighted chins/pushups/dips. I wouldn't want to run in it, but walking would probably be fine. Haven't tried ab rollouts in it, but I don't think they'll be a problem.

Also 60 lbs is heavy as ****. Just putting it on fully loaded is a pretty awkward task. And if you try to wear it continuously between sets you definitely feel your traps and erectors working.

As far as vest pricing goes, $90 shipped for a 60lb vest is kind of a steal. There are tons of other ones of comparable quality that would be $150.

So if you're looking to reduce your time spent in the gym by getting one of these and doing stuff at home, then I'd advise against it. Nothing replaces actually moving heavy weights. But if you literally can't get to the gym frequently enough, or are looking to add more volume to your overall workload by doing stuff at home, then I'd say it is a good buy. Probably about as useful overall as a heavy KB.

Nope. And I'm completely ******ed today due to sleep deprivation. Back at it Wednesday.

A gym I go to on Saturday's has one, gave it a try for ab wheel rollouts and was awesome besides the fact the velcro was worn away so it would come loose. I'm trying to do more stuff at home (like ab wheel, push-ups) and would also like to wear it on walks around my neighborhood since its nice out now (going to look weird but whatever).

Not sure how beneficial it would be to wear it around for walks. I think that would fall into the category of "sucks major D while you're doing it but doesn't really help much." Like LISS. Unless you're looking to get into backpacking or something.

I was thinking it might be interesting to wear one while deadlifting. I'm sure a 405 lb deadlift while wearing a 60 lb vest would be pretty ****ing hard, and with a much lower spinal injury risk than pulling 465.

In other news, Yugo's joking about my job philandering may be coming true. Kind of fed up with my current situation, and I don't think they could pay me enough to make me feel good about coming to work and the direction I'm headed. I'm entertaining opportunities in private equity and a very early stage start-up, though efforts will probably be ramped up in the next month.

LISS doesn't help much and sucks major D? Readers/tv watchers gonna read/tv watch anyway, might as well get their LISS on.

Hmm, interesting. Kind of surprised Cha hasn't tried this yet. It can't be equivalent to pulling 465 though due to the weight being distributed differently though, yeah?



Seriously, though, your job updates always entertain me me. I guess in a similar (yet not equal) way to the trails and trevails of BtM making his way through half of the woman on the East Coast.

Yeah clearly not the same, but I'm not really sure exactly how it would feel different either. Maybe I'll experiment with it once my deadlift strength returns.

Really didn't see that comparison coming, but thanks.

Yesterday I applied for a position through a recruiter in an industry that I know nothing about (publishing) for a company I've never heard of. Could potentially be a 30% pay raise though so I figured why not. From my quick survey of the job market, finance salaries are at fairly ridiculous levels in the Boston area right now. Probably not a bad time to be looking.

6-4

Warmup: row 20 hard strokes, 40 walking lunges, row 20 hard strokes, 40 walking lunges.

Clean + Press: 95x3x2, 115x2, 135x1x2, 145x1, 155x1, 165x1, 170xf
Deadlift: 155x3, 245x3, 295x3, 325x3, 345x3, 365x2x3
Paused Front Squats: 155x5, 175x5, 185x5, 195x4 (1xf)
SGRP: 315x5, 335x5
A1 Power Shrugs: 395x5, 375x5, 355x5, 335x5
A2 Band Pull Aparts: 15, 15, 15, 15

Deadlifts were supposed to be up to 365x3x3, but I'm still recovering from the weekend. Tried strapping the first set but not being able to really reset my back between reps definitely weakens my pulling strength so I quit on the 3rd rep and just did doubles. Also I'm not really making much progress on the clean + press, though 165 did feel slightly easier than usual.

Probably right about the walking ****e, I guess if I did buy one, it would just be for "ease of loading" bw movements (ab wheel/planks/push-ups). Ive found that weighted planks are pretty awful (by awful I mean beneficial). And you made a good point about the KB, for that amount, I could buy a heavy KB (already have a 35lb) and probably get more use from it.

Deadlifting with a weighted vest would be weird, serious case of FPS maybe. I cant see it adding THAT much benefit. Did a quick google search and only found a video of some fool doing it with really light weight.

I actually have to quasi retract my statement about walking with a vest...found some program by Joe D that had you walking 2 miles in the vest on off days for conditioning. Joe D has a tendency for FPS but I'm sure it's not THAT bad of an idea.

And going to disagree on the deadlifts in the vest being serious FPS. No more FPS than trap bar or snatch grip rack pulls. I mean 60 lbs is a lot of loading with negligible spinal sheer force. My biggest knock on deadlifts is the injury risk when fatigued, if they were a no risk exercise I'd probably do 5x15xMax twice a week for the core of my lower body assistance work. My 15rm is around 315 when I'm training consistently. If it turns out that my 15 rep max with a 60 lb vest is only 285 then that seemingly would represent a significant increase in volume with a significant reduction in injury risk.

jim wendler also suggests the 2 mile walk with the vest, im sure he got the idea from joey

wouldnt a trap bar deadlift lower the risk when fatigued? from what ive read (probably not a whole lot of science behind it), says that trap bar deads are good for high reps. hell, I dont even like doing anything over 8 with conventional deadlifts. but thats obviously more expensive if you dont have access to one

link?

Yeah, that's why I mentioned it. I mean, they are very different things ldo but I see them both as "things I don't enjoy and wouldn't really want to do but it's very entertaining and kind of exciting to hear other people doing them."

How the hell can a publishing company give you a 30% pay raise? Do they publish drugs? Or maybe crossfit stuff?

Link to BtM stuff? All throughout the LC thread, bro. Really the only way to experience it imo.

k ty bro

Digital educational texts. Common Core + the tablet boom. Probably not a bad place to be over the next 3 years.

Hmmm, probably not. One of our more recent clients specializes in software for schools to bring remedial students up to speed. One important thing for their new website was to make sure buzzwords like "common core" searches on Google would help get the appropriate visitors to their site.

It seems this publishing company is in a much wider pond, going after all educational texts, which definitely need to be digital in the future. Do they assist actual publishing houses in getting their texts into a digital format, or are they a new one that simply only does digital?

There's been a ton of consolidation in that space in the last 10 years. They own a lot of actual publishing houses.

Also yesterday I met with this guy who runs a network of ~30 CEOs. They get together every month or so as a "meeting of the minds" so to speak, so they can put their heads together and help each other out with problems in their respective businesses. We talked for about 2 hours. Without him having to explicitly state it, from the topics we covered about my background, risk tolerances, and drive, I really shouldn't be working for someone else and should probably be trying to buy/start my own business. I can't really disagree.

I would not be surprised but at the same time, not everyone who should be starting/buying their own business actually should be. If that makes sense. People who are successful in that area are quite quick to identify people who should be doing it but imo it's kind of like poker where (at least when I used to play) there were plenty of pro grinders making a lot of money who thought many others should play and make tons of money. But even back then it wasn't realllly that simple.

Having said that, you should buy/start your own business, .

6-7

Warmup: row 20 hard strokes, 40 walking lunges, row 20 hard strokes, 40 walking lunges.

Paused Bench: 45x10x2, 135x3, 165x3, 175x3, 185x3x3
Speed Deadlifts: 225x1x8 vs orange bands (EMOM)
Squat: 45x5x2, 135x5, 185x4, 225x3, 270x3, 285x3, 300x3x3
A1: Snatch High Pulls: 195x5x5
A2: Band Pull Aparts: 20x5
Rope Grip T Bar Row (EMOM): 170x5x3, 145x5x3, 120x5x3

6-11

Warmup: Skipped. This was a mistake.

Press: 95x3x2, 115x2, 135x1x2, 145x1, 155x1, 165xF
Deadlift: 155x2, 245x2, 295x2, 345x2, 365x2, 385x2x2
Paused Front Squats: 185x5, 195x5, 205x4
Cable Row: 160x8x3
A1 Power Shrugs: 415x5, 395x5, 375x5, 355x5, 335x5
A2 Band Pull Aparts: 20, 20, 20, 20, 20

6-14

Warmup: row 20 hard strokes, 40 walking lunges, row 20 hard strokes, 40 walking lunges. Rowed 772 meters.

Paused Bench: 45x10x2, 135x3, 165x2, 175x2, 185x2, 195x2x2
Speed Deadlifts: 225x1x8 vs orange bands (EMOM)
Squat: 45x5x2, 135x2, 185x2, 235x2, 285x2, 300x2, 315x2x2
Rope Grip T Bar Row: 170x5x5, 145x5x5 (EMOM)
SGRP: 315x8, 325x8, 335x8
A1: Power Shrugs: 365x8
A2: Facepulls: ??x8

Abs

Good day. Bench was very easy. Refed with sushi.

Are you doing the speed deadlifts before squats for hamstring/posterior chain activation or something?