Phase 1 of today
Incline BP 9x165, 6x175, 5x185, 3x195 1x205
CGBP Paused 6x185, 5x195, 4x205, 2x215 1x220,225,230
Pullups 5x5 1x6 last rep of each set dead hang 5 sec pause
Cable lat PullIns 3x8side
Cable row 3x8
added some reps and weight to inclines and CGBP… pleased with that…pullups I am staying conservative so I don’t create a setback by being stoopid!
Phase 2
CL Medley
Lunges 20,10,10,10
BPA’s 10,20,10,10.
PU’s 5x10 (these were not fun after this AM’s pressing)
Landmine anti rotations 15,10,10,10,5
1x weighted vest dog walk 36lbs 15 min…
Gripper 60 reps each hand total
I always enjoy your variety of work. It’s well worth the read.
Much appreciated Mr. Crippler… Im trying to use winter to stay in shape instead of coming out of winter 5-7lbs heavy with sludge. Work from home due to Covid makes it challenging; I’m usually not good when left unsupervised!
Monday … creaky ole guy stuff!
CL Medley
Lunges 10,10,15,15
BPA’s 15,10,10,15
Standing Plate Twists (25lbs) 5x10
PU’s 15,15,10,10
Trap Bar holds 140x45sec, 210x30sec,260x30sec, 300x35sec
Band lateral 3x15side
Band hammer 2x15
Band 45degree supination 2x15
Happy with the holds and will continue to slowly bump weight (320 next week) and backfill time. Heading at around lunch time to pick up sand; maybe toy around with the sandbag later this afternoon based on work stuff.
My doctor better appreciate this
Landmine squats 75x15, 95x14 110x10
Trap Bar RDL 3x10x160
Landmine Complex 5 rounds, 15 sec rest, 10lbs
DL 6 reps
RDL 6 reps
Shoulder press 6side
Meadows row 6side
Curl 6side
CL Medley
BPA’s 20,15,15
PU’s 20,20,10
Lunges 20, 20,10
Landmine anti-rotations 5x10
Weighted vest walk 36lbs 16min
Took today off as I was helping my son for a couple of hours at a job (of course he needed my help it was overhead work) !!! So I actually did this a few hours ago…added a few reps to squats… I also stopped and got 100lbs of sand for the new toy… So if the sun comes out I may load some and screw around…
Still have grippers and the dogs will want at least 2 more strolls…
Tired …cumulative work catching up…this is where we move forward or fall back
Landmine Squeeze press 12x80, 11x95, 9x105
superset
Band pronated row 3x12 with 2 count hold
Band fly 3x8
superset
Oh tri ext 2x10side,1x9side I added a band and it did the trick!
Band Incline curl 12,10,8
superset
V-Bar Landmine row 3x6x105
CL Medley
Lunges 10,20,10,10
PU’s 15,15,10,10
BPA’s 15,10,10,10,5 various planes
Palloff Press with OH ext 5x10side
added weight and reps to landmine press, added some resistance to Tri ext, shoulder feeling pretty good overall…happy with where I am at…
time for the mid morning vest walk…played with the sandbag yesterday …oh boy I have work to do…will play some more this afternoon and figure out how where to slip it into the mix…
Phase 2
36lb weight vest walk -17.42
Band hammer 2x15
Band hammer 45 degree pronate 2x15
Sandbag ( approx 70lbs) 170 steps ( 3 laps around the pool) each of:
left shoulder carry, fireman carry, right shoulder carry, bear hug…
Going to ease in and then add distance and weight… and consult often with Crippler…
Crackling knees and a good sweat
Landmine squats 70x12,80x15,90x12
Glute bridge 3x8x175 with 3 count hold each rep
Landmine Complex, 5 rounds, 10lbs, 45 sec rest
Dl 6 reps
RDL 6 reps
SA press 6 side
Meadows row 6 side
Curl 6 side
CL Medley
Lunges 20,20,10
PU’s 15,15,20
BPA’s 15,20,15 various planes
Ball twists 15,10,15,10
Grippers 5x12
added a couple of reps in squat…still amazes me how little weight I use and how effective it is,
Landmine complex I was moving a bit slow…CL medley I was cursing someone who shall remain nameless!!!
hahaha…maybe!!!
That’s okay. I was cussing them too!
CRISPY
CL Medley
Lunges 15,15,10,10
PU’s 10,15,15,10
BPA’s 15,15,10,10
Pallof Press 5x10
Thats it for today…Feeling pretty crispy so I am foregoing my usual workout for today to get some rest/refuel before the weekend gym workouts…
Our daughter flew in from LA this AM so I picked her up got her covid tested and she good to go! She’ll be around for a week which will be nice…Dogs go bonkers every time she comes home.
Pain, suffering and little goals
Banded Trap Bar 6x280, 4x300, 9x320, 5x350 all plus 80lb band
Zercher Squat 9x185, 5x225, 3x245
Weighted 45 degree back ext 3x10xBW+110db
Good day, added 10lbs and a rep on my AMRAP DL set at 320. and added 10lb on the final set. Added a rep on each Zercher set. Will add 10lbs next week on DL on 1st 3 sets. The 4th set Im just adding some volume and prepping my brain for future load.
Taking a couple hours rest before the CL Medley! and then my favorite part of the workout…beers and football !
Phase 2
CL Medley Complex style 30 sec rest 5x10
Lunges, BPA’s PU’s & Ball Twists
Band hammer 2x15
Band 45 degree pronate 2x15
Football, beers and BP…ouch
Incline BP 9x170, 5x185, 3x205, 1x215
CGBP Paused 8x185, 5x205, 5x1x225, 5x1x230
Pullups 5x5 last 2 reps each set 5 sec dead hang, last rep of each set 5 count concentric and iso hold
Added a couple of reps on incline and added 5lbs on the opening work set… Plan for CGBP is stay in those weight ranges and turn the singles into doubles and triples…shoulder did not complain on a single rep…
Took the family out to dinner last night. Had a rack of lamb that was the bomb. Our daughter is in from LA, so my son and his girlfriend came down from Boston to take part ( and get a free meal) We had a nice time…
Time to hit the CL Medley
Phase 2
CL Medley
PU’s 20,20,10
Pallof Press 5x10
Lunges 15,15,10,10
BPA’s 5x10 various planes
weighted vest dog walk 19min… if the wind dies down (aka temps rise) I may take the sandbag out for a test drive…
CL Medley
Lunges 25,25
PU’s 10,15,15,10 shoulders dead from yesterday
BPA’s 15,15,15,10
Bicycle crunch 15,15,20
Trap Bar Holds 140x45sec, 210,270x30secs, 320x40sec
Band lateral 3x15 side
Band hammer 2x15
Band 45 degree pronate 2x15
Happy with the holds…340(2xBW) next week…I’m hopeful that by mid Feb I will hold 340 for 45sec and then I will move over to the Farmers Bars. Funny how just 2 total minutes of holds blow up forearms.
Sandbag at lunch time today…should be about 45ish out !
sweat and heart thump
Landmine squat 12x 80,90, 100
Trap bar RDL 3x10x160
Landmine Complex 5 rounds, 12.5lbs, 45sec rest
DL 6 reps
RDL 6
SA Press 6 side
Meadows row 6side
Curl 6 side
CL Medley
BPA’s 20,15,15
Lunges 30,20
PU’s 25,15,10
Landmine anti-rotations 15,15,20
Grippers 5x12 hand
Sandbag and vest walks to do…
Worked the sandbag a little bit yesterday. Left shoulder, right shoulder, fireman and bear hug… about 1200 steps total…took a 1 min break at the halfway(iso) mark.
Bag has 70ish lbs in it… we got a bit of icing last night so I might to go outback to a fire access dirt road and try it there… the driveway and pool area are too slick.