Man, you’re the double of a guy I used to work on the doors with!
2 Likes
11/29/2019 - S&S #5
Single Arm Swings
62x2x10
80x2x10
62x10 -
TGU
62x2x1
80x2x1
62x1 (1:15 tut each arm, 5-10s holds in positions)
Orange Bad Resisted Pushups
20, 20, 20 (last set on DBs close grip, no band)
-with-
Lunge
50x20 steps
88x2x10 steps
20x30 steps
—————
Solid. This is a ball buster workout. I feel like I’m literally making myself bulletproof with this stuff.
—————
80lb single arm swings
80lb TGUs
1 Like
Concrete floor, extra bad-ass!
1 Like
11/30/2019 - Conditioning
Hill Runs
150M x 8 - pyramid up to 85%
Side Shuffles
50M x 6
30 min brisk walk
1 Like
12/1/2019 - Upper 1
Swiss Bar Bench
45x20, 95x10, 135x5, 155x5, 170x3x10 (+15lbs)
-with-
Pull-ups
4x10, 1x8
Single Arm Standing DB Press
45x12, 11, 10
-with-
Orange Band + DB Lateral
8x20, 20, 10 (paused, hard)
-with-
KB Single Arm Row + KB High Row
3 x 62x10 + 44x10
CG Swiss Bar Lying Ext
50x25, 65x2x15
-with-
Swiss Bar Curl
50x25, 2x65x10+10
30 minute outside walk.
Big gains all around from last week, 15 pounds on Swiss bench sets across, same difficulty. Some neuro learning there obviously. Going to see what my 10RM is next week. Shoot for 190ish.
3 Likes
I imagine the swiss bar feels a lot better than a barbell. Good work as usual.
1 Like
12/3/2019 - Lower +
S&S #6
Single Arm Swings
44x5x10/10 - 2:32 - no rest, arm to arm
TGUs
10x1/1 - 4:50 - no rest
Back Squats
115x3x10, 125, 135, 145, 155, 165, 175, 185x3
Paused Squats
95x2x5
Sleep has been very poor the last 3 nights. Seems as if my periodic insomnia is rearing it’s ugly head. Anyways, got home late this evening dead tired, but wanted to do some easy quick conditioning work. Went nonstop with the 44lber and then did some light squatting/form work. This is one to forget.
1 Like
It’s a lot better than my skipped workouts!
1 Like
12/5/2019 - Upper 2
Axle OHP
25x10, 55x5, 75x5, 95x5, 105x5, 120x3x5
-with-
Face Pull 3x20
-alt with-
Lying Y Raises 3x20
Flat DB Press
70x12, 11, 9
-with-
Inverted Ring Row
3x15
KB Bent Raise
18x2x20
Going to work on simplifying my assistance work. I’d like to keep it no more than 4 exercises per day.
S&S #7 - Timed
Single Arm Swings - 4:50
62x5x10
TGU - 8:30
62x6x1
80x4x1
————
Squats and TBDL tomorrow. Planning to deload next week. I think I’m going to take Monday-Friday off. It’s been awhile since I’ve let the body heal up.
11/7/2019 - Lower
Back Squat
45x3x5, 75x5, 95x5, 115x5, 135x5, 150x5, 160x3x5
-with-
Paused Ab Wheel
3x15
-alt with-
Plank Series
3x
Low Handle TBDL
135x10, 185x10, 225x10
-with-
Knee Ups
3x20
Lying Band Hamstring Curl
2x25
Some stretching and a 30 minute brisk walk outside.
1 Like
A few vids of today’s last two squat top sets. Squatting is still not comfortable, but it’s getting better. I know I’m a hair above parallel, but I’m fine with that. Any thoughts on form is appreciated. I’ve been working on centering my weight over mid foot (been on heels forever) and really controlling the rep. Bar path is much improved, but obviously this is only 160 lbs. I’ll be working on 5s pause squats in the near future to strengthen the bottom position. My hip flexors are very tight, which should improve over time as long as I don’t force depth or weight.
Fuck parallel if you’re not in competition and it’s causing pain. The squats look good - breaking at knees and hips simultaneously, good control, neutral spine.
1 Like
Yer these look good. Maybe give us a different angle next time to we can see what you are doing with your head and knees. But from that angle these looked fine and the depth was fine too.
1 Like
Hey Iron
Been absent for quite some time, trying to catch up a bit.
How’s thing?
Looking good on squats and TGU,
1 Like
Hey Mort, all is well. Body is in one piece and mostly healthy, can’t complain!
1 Like
12/8/2019 - Upper 1
Swiss Bar Bench
45x10, 95x10, 135x5, 165x3, 190x10
-with-
Pull-ups
5x10
Paused Axle Incline Press
25x8, 75x8, 115x8, 135x8, 125x8
-with-
Chest Supported KBs Row
44x3x15
Band Triceps
-with-
KB Curls
Good one. That 190x10 was all I had. Incline axle didn’t feel good on left shoulder. Got some tendinitis going on, it’s been nagging a bit for about a month. Going to lightly stretch and rehab during deload this week. It’s not going to be an issue.
2 Likes
Deload Week
S&S #8 - Timed
Single Arm Swing - 5:34
80x5x10/10
TGU - 8:00
80x5x1/1
Tempo + Pause Feet Elevated Ring Pushups
10, 10, 8
-with-
Hand Release Pushups
3x10
————
Crushed it. This meets the time standard with the 80, relatively comfortably. I don’t need to do it faster, but I do need to do it better and easier. Still, Pavel would have accepted. Videoed the whole thing and looked good. So, that means I’m not far from needing a heavier KB. 97lber incoming.
2 Likes
12/14/2019 - Upper 1
Swiss Bar Bench
45x10, 95x5, 135x5, 165x5, 195x3x5
-with-
Pull-ups
10, 11, 11
Paused Incline DB Press
50x16, 15, 12
-with-
Chest Supported KBs Row
44x3x20
-with-
Face Pull
3x20
Leaning Lateral
10x30, 25
-with-
Band Pressdown
-with-
KB Curl
20 min walk/run outside. Kept HR around 125.
Alright back to it. Would like this cycle to finish with 225x5 (or more weight) on a 5 rep set of Swiss bench. Weighing about 185 right now. Going to make a slow push to 190.
2 Likes
12/15/2019 - Lower
Back Squat
45x3x5, 75x5, 95x5, 115x5, 135x5, 155x3x10
-with-
Ab Wheel 3x15
-alt with-
Plank Series 3x
Low Handle TBDL
135x5, 185x5, 225x5 - injured low back, called it
Paused Lying Band Hamstring Curl
2x20
High Incline Treadmill Walk
30 mins
——————
Good on squats, making solid progress. Unfortunately, pulled low back on TBDL. Just don’t get it. Came out of no where. Hurting pretty bad right now. Will take it easy on lower stuff until I get it healed up.