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Started By
Message
re: 4th Annual H/F Deadcember
Posted on 12/5/23 at 9:14 am to Tiger_n_Texas
Posted on 12/5/23 at 9:14 am to Tiger_n_Texas
Knocked out Day 4 early this morning. Not going to lie. These supersets are harder than they look on paper.
They get my heart rate up like I'm doing cardio. Not a fan of the slow eccentric BP as it feels hard on my shoulders. If it had been more than 3 reps I wouldn't have done it.
Overall, it was a really nice workout.
Looking forward to back squats tomorrow and getting my arse beat by the ab roller again.
They get my heart rate up like I'm doing cardio. Not a fan of the slow eccentric BP as it feels hard on my shoulders. If it had been more than 3 reps I wouldn't have done it.
Overall, it was a really nice workout.
Looking forward to back squats tomorrow and getting my arse beat by the ab roller again.
1
Posted on 12/5/23 at 12:54 pm to Maytheporkbewithyou
Deadlifts today was the easiest part of the workout. These supersets are kicking my butt. My abs and core are so weak. Not upset that he’s hitting them hard.
This post was edited on 12/5/23 at 12:56 pm
Posted on 12/5/23 at 4:23 pm to jose
Damn. I just realized there was a Deadcember Holiday Sweater. A little pricey, but I would have bought one. Only have mediums in stock now.
Posted on 12/6/23 at 10:30 am to Tiger_n_Texas
Day 6 done
Today was the easiest (and quickest) day so far. The rack pull deadlifts were heavy, but much more manageable when I moved to a switch grip starting with the last 3 reps on set 3. OHP was very light. I was using 55% of bench for my 6 rep sets of OHP during Christmas Big Bench. That made today's a walk in the park.
I haven't done several of these moves before so I'm still trying to dial in the weights. I've been erring on the low side for set 1 and adjusting from there. Seated rows are one of them where I think I got the right weight for set 2.The overhead DB tricep extensions it took set 3 to get a really tough weight, but the DB is just bulky. I've done these with rope before and much prefer that over the DB variant. I'm not sure if I did the plate twists correctly or not. Even with a 45#, they didn't seem tough (which makes me think I didn't do them correctly).
Lat pulldowns are another fairly new one. Christmas Big Bench had them several times a week as part of the warm-up. I've seen a lot of people (mostly high school and young college kids) doing these (and seated rows) and really using their body weight to pull the weights down. It just didn't seem correct and honestly looked like cheating the exercise so they could use heavier weight. To keep myself from doing something similar I've actually been doing these behind the neck. I haven't had any issues and like the feel of them. With that said, it appears there are some pretty hard stances on whether or not people should do them this way.
I'm curious what yalls thoughts are on the behind the neck lat pulldowns.
Today was the easiest (and quickest) day so far. The rack pull deadlifts were heavy, but much more manageable when I moved to a switch grip starting with the last 3 reps on set 3. OHP was very light. I was using 55% of bench for my 6 rep sets of OHP during Christmas Big Bench. That made today's a walk in the park.
I haven't done several of these moves before so I'm still trying to dial in the weights. I've been erring on the low side for set 1 and adjusting from there. Seated rows are one of them where I think I got the right weight for set 2.The overhead DB tricep extensions it took set 3 to get a really tough weight, but the DB is just bulky. I've done these with rope before and much prefer that over the DB variant. I'm not sure if I did the plate twists correctly or not. Even with a 45#, they didn't seem tough (which makes me think I didn't do them correctly).
Lat pulldowns are another fairly new one. Christmas Big Bench had them several times a week as part of the warm-up. I've seen a lot of people (mostly high school and young college kids) doing these (and seated rows) and really using their body weight to pull the weights down. It just didn't seem correct and honestly looked like cheating the exercise so they could use heavier weight. To keep myself from doing something similar I've actually been doing these behind the neck. I haven't had any issues and like the feel of them. With that said, it appears there are some pretty hard stances on whether or not people should do them this way.
I'm curious what yalls thoughts are on the behind the neck lat pulldowns.
Posted on 12/6/23 at 3:18 pm to Tiger_n_Texas
I don't know what my deadlift max will be at the end of the month, but I can guarantee my grip strength and hand callouses are going to be legit. I was feeling it something serious by the time I was doing pullups.
Posted on 12/6/23 at 5:03 pm to jose
Day 7
Snatch Grip Deadlift (2 min rest)
4x6 @50%,52%,54%,56%
Front Squat (2 min rest)
4,6,8 @45%
SS#1 (2 min rest)
KB/DB Swings 3x10
Backwards Sled Drag 3x20yds
Ab Rollout 3x8
SS#2 (2 min rest)
Steps Ups (with weight) 3x5 each leg
Farmers Walk 3x20yds
V-Ups 3x10
Snatch Grip Deadlift (2 min rest)
4x6 @50%,52%,54%,56%
Front Squat (2 min rest)
4,6,8 @45%
SS#1 (2 min rest)
KB/DB Swings 3x10
Backwards Sled Drag 3x20yds
Ab Rollout 3x8
SS#2 (2 min rest)
Steps Ups (with weight) 3x5 each leg
Farmers Walk 3x20yds
V-Ups 3x10
Posted on 12/7/23 at 7:44 am to Tiger_n_Texas
Posted on 12/7/23 at 8:14 am to Tiger_n_Texas
Day 7 done
Another pretty short one at just over an hour. Snatch grip deads felt like a great %/rep combination. Easy enough to stick with basic overhand grip, but hard enough to get the HR up on the last few reps of the set. Front squat were similar. First set was pretty easy, but by the last set it was getting long.
The supersets in general weren't bad at all. The ab rollouts can still go to hell. I'm doing them the best I can, but only going down about half way. My lower abs truly feel like they're being ripped apart. I definitely need to add some core excercises to my daily routines in the future. Also I need to switch from KB swings to DB swings as I need a heavier weight than the KBs I have access to. I also learned during the step-ups that I have much better balance with my right leg. Looking forward to finishing out the week tomorrow.
Anyone have thoughts on alternatives to ab rollouts? Maybe the V-Ups? I'm going to continue attempting the Ab Rollouts, but not sure how long that'll last.
Another pretty short one at just over an hour. Snatch grip deads felt like a great %/rep combination. Easy enough to stick with basic overhand grip, but hard enough to get the HR up on the last few reps of the set. Front squat were similar. First set was pretty easy, but by the last set it was getting long.
The supersets in general weren't bad at all. The ab rollouts can still go to hell. I'm doing them the best I can, but only going down about half way. My lower abs truly feel like they're being ripped apart. I definitely need to add some core excercises to my daily routines in the future. Also I need to switch from KB swings to DB swings as I need a heavier weight than the KBs I have access to. I also learned during the step-ups that I have much better balance with my right leg. Looking forward to finishing out the week tomorrow.
Anyone have thoughts on alternatives to ab rollouts? Maybe the V-Ups? I'm going to continue attempting the Ab Rollouts, but not sure how long that'll last.
Posted on 12/7/23 at 11:07 am to Tiger_n_Texas
I am already not looking forward to the Ab roll outs.
I was trying to show my wife what they are last night and I got down on the ground and man it hurt so bad
I was trying to show my wife what they are last night and I got down on the ground and man it hurt so bad
Posted on 12/7/23 at 11:29 am to jose
My 10yo who does competitive gymnastics loves them. She gets in her 'hollow hold' (looks like a cat arching it's back), tightens her abs and just cranks them out. I need to get her head checked (again).
Posted on 12/7/23 at 11:35 am to Tiger_n_Texas
Posted on 12/7/23 at 1:01 pm to lsu777
Day 7 done.
The deads and front squats were the easiest part. These supersets are kicking my arse.
The deads and front squats were the easiest part. These supersets are kicking my arse.
Posted on 12/7/23 at 7:15 pm to jose
Motherfricker! I drew my card for day 8 and drew a 9.
I have a few days, though. I'll knock out Day 6 and 7 tomorrow and Saturday.
I've discovered that I do best if I lift for 2 days and then take a rest day. I'll just finish up Deadcember a few days later than everyone else.
I have a few days, though. I'll knock out Day 6 and 7 tomorrow and Saturday.
I've discovered that I do best if I lift for 2 days and then take a rest day. I'll just finish up Deadcember a few days later than everyone else.
Posted on 12/7/23 at 9:27 pm to Maytheporkbewithyou
I drew a 2. 6 reps it is!
Posted on 12/8/23 at 3:57 am to jose
What an fun session to finish the week!
I drew 5, which I had to double twice to 10 reps, a 4 (8 reps) and a King (8)!
My lower back is stiff af and my left glute feels torn up since Tuesday.
Switching to mornings because the garage gym is hot as hell after work.
Half asleep at 5am and not wearing any glasses, I completed Wednesday's day 6 rack DL, as actual DL 6 x 80% as. a top set
I am feeling more confident on my DL form than ever, which was my goal of this month. I am only using my belt for the top sets and sometimes not at all thanks to PPSA programs
I know we're barely gotten started, but like my knees during squatober, my glutes and lower back are cooked already. Marcros have been ramped up for recovery. Walking 10k to 13k and sleeping is hopefully helping as well.
Fingers crossed my flag, t shirt and stickers make it next week!
I drew 5, which I had to double twice to 10 reps, a 4 (8 reps) and a King (8)!
My lower back is stiff af and my left glute feels torn up since Tuesday.
Switching to mornings because the garage gym is hot as hell after work.
Half asleep at 5am and not wearing any glasses, I completed Wednesday's day 6 rack DL, as actual DL 6 x 80% as. a top set
I am feeling more confident on my DL form than ever, which was my goal of this month. I am only using my belt for the top sets and sometimes not at all thanks to PPSA programs
I know we're barely gotten started, but like my knees during squatober, my glutes and lower back are cooked already. Marcros have been ramped up for recovery. Walking 10k to 13k and sleeping is hopefully helping as well.
Fingers crossed my flag, t shirt and stickers make it next week!
Posted on 12/8/23 at 6:49 am to Aussie111
quote:
I drew 5, which I had to double twice to 10 reps, a 4 (8 reps) and a King (8)!
Glad I read this because I was going to do it wrong. I didn't catch the draw a card for each set part.
Posted on 12/8/23 at 7:09 am to Maytheporkbewithyou
My lower back feels great. The deadlifts have been by far the easiest part of the workouts. The super sets are a different story
Posted on 12/8/23 at 8:09 am to jose
I’ve only been doing the Tues/Thursday workouts to sup BF2 but really liking the core work. I’ve been wanting to add core work but haven’t been able to consistently do it.
Posted on 12/8/23 at 8:22 am to Aussie111
If you were listening closely this morning you probably could have heard my soul being crushed as I realized that final 5 card I drew was actually 10 reps.
I really enjoyed today's programming quite a bit. Although those may have been the sloppiest 10 pullups I have ever done. Those were a battle to get done at the end of that superset.
I really enjoyed today's programming quite a bit. Although those may have been the sloppiest 10 pullups I have ever done. Those were a battle to get done at the end of that superset.
Posted on 12/8/23 at 8:30 am to Tiger_n_Texas
Day 8 down...
Piece of advice is not to ask your kids to get you a deck of cards... They grabbed the biggest damn cards available. I had a deck of 6"x8" playing cards laid out on the gym floor. I'm sure people were wonder what in the hell I was doing.
Anyways, I got it all done and it was definitely different. I had some bad luck on the deads. Lowest draw was 8 reps (4, Joker, 4, Queen). I wanted to use Joker as a AMRAP, but decided against it on the 2nd set of the workout and instead ran is as a 10. So deads were 8,10,8,8.
I got a little luckier on bench. I drew 3, King, 7, 9 (6,8,7,9 reps). After the heavy sets of deads, the slightly lower reps on bench were nice.
I like how he left the accessory work pretty open ended. I ran it as heavy 1 arm DB rows (20 each arm), BB curls, and seated DB overhead press. Everything was completed in 2 sets (DB rows were 2 sets per arm) with 60-75% of the reps in set 1.
So far (with the exception of day 1 and 5) everything has been completed in 60-70 minutes. It's the perfect amount of time for me. The longer 90+ minute workouts have me rushed and running late.
Piece of advice is not to ask your kids to get you a deck of cards... They grabbed the biggest damn cards available. I had a deck of 6"x8" playing cards laid out on the gym floor. I'm sure people were wonder what in the hell I was doing.
Anyways, I got it all done and it was definitely different. I had some bad luck on the deads. Lowest draw was 8 reps (4, Joker, 4, Queen). I wanted to use Joker as a AMRAP, but decided against it on the 2nd set of the workout and instead ran is as a 10. So deads were 8,10,8,8.
I got a little luckier on bench. I drew 3, King, 7, 9 (6,8,7,9 reps). After the heavy sets of deads, the slightly lower reps on bench were nice.
I like how he left the accessory work pretty open ended. I ran it as heavy 1 arm DB rows (20 each arm), BB curls, and seated DB overhead press. Everything was completed in 2 sets (DB rows were 2 sets per arm) with 60-75% of the reps in set 1.
So far (with the exception of day 1 and 5) everything has been completed in 60-70 minutes. It's the perfect amount of time for me. The longer 90+ minute workouts have me rushed and running late.
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