Thanks Harry ! feeling’ it today
Conv DL 6x305, 4x325, 6x345
Zercher 5x185, 5x225, 5x245 paused last 3 reps of each set
Plate loaded squat Machine 5x3,4,5,5.5pps
Pullthroughs 3x12x150
This was one of those put in the miles days…no mph, no pop… was targeting 7 reps on DL for the final set, but not today
Shoulder volume
SA Landmine Press 10x40,47.5,55,60 8x65. next block I’m going to start my work sets at 50
Band Row 6x12 various grips
Incline Band curl 3x12
Band rear fly 3x10
EZ Skull crusher 3x12x55
Band lateral 3x8 anchored to the landmine I used a band that I could only get up to about 45 degrees…definitely using this next block …on fire…I will alternate that with full range lighter reps
Band SA fly 3x8
Very pleased on presses that my left shoulder kept up with my right and did not signal pain…The reps are a bit slower on the left side but it handled the weight…onward and upward!
Heart thumping , heavy breathing, ole man movin’ …slow
Hip Circle Medley 3x
Landmine squat 12x95,120,130 have to bump 5lbs …fugggggg
Trap Bar RDL 3x10x185…one more session at this weight then I will bump 5lbs
March Medley 100 reps
Squats, 30,30,20,20
High knees 40,40,20
Seals 30,30,20,20
Revlunge 5x20
Band hammer 2x15
Band hammer 45 degree pronated 2x15
Grippers 6x12hand
I must be a little dehydrated, heart rate elevated quickly along with my breathing rate and stayed up…still good work for me…
Making it up as we go Day
BB curl 3x10x65
Scrape Curl 3x8x70
Band kickback 3x12
Lying Band Pullover 3x10
Band chest press 3x12
Rev EZ Curl 3x10x60
Going to hit the sandbag at lunch time if the rain holds off…another excuse to tire out the dogs and me!
Sandbag Good Lord…
1803 steps various positions and breaks about every 200-250 steps… I just don’t want NHLFTR to be alone in his sexy!!
Testing weights for next block
DB Low incline 2x7x70s, 1x10x70…will start the next block at 75’s targeting 3x7 reps
OHP 4x4x135, 1x150,155,160,165,170,175 no doubt the dead stop pressing I had been doing helped the bottom end start… will start next block at 140 on a 4x4 scheme
JM Press 3xbunchxbar…going to see how this goes
So I’m switching from Deadstop seated press and CGBP to low incline DB’s and standing OHP for this next 5-6 weeks,
Peace
I do the same. A break after about 200 steps.
Test Day 2
Zercher 3x5x225 last 2 reps of each set paused
Semi sumo DL 5x275, 1x335…a bunch in between but just figuring out where to start… 285 it is either going 3x5 or 6/4/2AMRAP…coin toss
Chins 9,8,9,6,
Burned brush and winter debris yesterday for about 5 hours…I’m beat…time for a dog walk
Switching from Conv DL to Sumo and keeping Zerchers but moving them to the first lift and DL to 2nd. I had been doing DL first for sometime so time to switch it up.
I wish the wind would let up here so we could get some of this done.
same here…we finally had a calm enough day .( I burn fairly close to the edge of a pine grove) so took advantage and jumped on it. Probably have a few more hours to do…but I need to fix my chainsaw to complete the task
SA Landmine Press 3x10sidex60 will bump 2.5lbs with a goal of hitting 12’s
Band Row 4x12 2 pronated, 2 supinated
Tri Kickbacks 3x12
Ez Curl 10x70,2x10x75 will work 75’s for few weeks see how we go.
Band lateral partial 3x10side
Band Rear felt fly 4x12 my band snapped …damn it…it was 40lb
Landmine squats suck
Hip Circle Complex 3x
Landmine squat 3x12x110 going to bump to 115…
EZ Rev Curl 3x12x60
Trap bar RDL 3x10x190
EZ skull crusher 3x10x65
going to hit sandbag at lunch time along with gripper…
A Giant bad idea
Giant Set #1
Band hip huggers 4x12
Push-ups 4x20
Meadows Row 4x8sidex60
Giant Set # 2
BB Curl 4x10x60
SA Band fly 4x10side
Band Neutral Row 4x12 w/2count hold
At the start of 3rd round of the 2nd Giant set I started cursing at myself for deciding to do giant sets.
Gripper 6x12hand
Flirting with the devil
Zercher squats 2x5x225, 1x7x225…last 2. reps of each set paused, going to work 6’s next week
SumoDL 6x265,4x285,6x305 going to bump 10lbs across the board
Plate loaded Sq Machine 3x8x5pps going to work 9’s next week
Weighted Back Ext 3x10xbw+90db…move up to 100 next week
I’m going to need a few hours of doing nothing to recoup from that…happy with how zerchers are feeling and coming along.
OHP 3x4x140, 1x6x140… going to try 5s next week
Chins 4x8
Low Incline DB 2x7x75s, 1x9x75s
Lat Pull in 4x8
JM Press 4x8
Your Zercher / DL day was insane.
^I agree. This is not the OG we remember.
Crip and Biker…Thanks guys!
I am working Zerchers for the 1st 6 months of year to see what happens.
Zerchers along with the sandbag will make you stronger.
Or kill me !!