Made me smile to read this. I am feeling there is some great progress coming your way. Quality
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7/29/2022 Friday
The Morning Star C2W1D3
Warmup and jumps, the usual.
Power cleans: 3x5x135
SS BPAs between sets.
Squat: 10 x 5 x 180, going E75SOTS
(6-hour intermission for work and family stuff)
Press: 5x2x125 EMOM rogressing press from last cycle, same weight but slightly more challenging rep/time scheme here
superset: 5x4 ab rollouts from knees.
5 rounds:
Bench press 185 x 2,2,2,2,5
BSS 5x5@35lbs held overhead
Pullups 5x2 @ BW
Long walks continue also, usually in the evening putting baby to sleep. But I’ll admit my weekly mileage has gone down, due to a combination of things including work intensity and the heat.
@simo74 I appreciate your comment and I feel the same way. Though I’m not pushing the weights at the moment there’s a definite feeling of progress, can’t wait to demonstrate it.
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@throwawayfitness where’s your log now?
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Noted! Its that “over 35” segregation that caused me to overlook it. Ill be there myself in just over a year.
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take your time. downhill from there.
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Hah! This from the guy who kicks more a** than most 20 year olds.
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Saturday 7/30
@simo74 lite
As i sometimes do, knocking off and dumbing down Simo’s Saturday work.
3 rounds:
-clean and press the 100lb bag
-200lb bag bear hug carry down and back
-100lb bag shoulder carry down and back
Then:
4 minutes walk shoulder carrying 100lb bag.
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Mate I think that was stepping it up not dumbing it down. 200lb sandbag carry’s would be Fkn brutal. Love ya work mate
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This made me smile big time. These forums are such a great place for inspiration, motivation and ideas.
I like how I made up my session after reading about @T3hPwnisher session, then you took mine and changed it a little to suit what you has available. 3 totally different but still ar$e kicking workouts.
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8/1/2022 Monday
The Morning Star C2W2D1
The usual warmup, and 10 long jumps. Have I mentioned I hate this part? But JW insists on starting every session this way so if I’m doing his program I’m doing the work… I wonder if its doing me any good.
Power Cleans: RX is 10 total reps at 175. Today I progressed from previous weeks and did 3,3,4, going E2MOM.
BPAs in between.
Squats: 5x5x220, E2MOM.
Press: 10x5x90lb
Ab Rollouts: 5 singles “from toes” (dropping to knees for part of the ROM).
Circuit:
-BSS 4x6@30lb
-DB bench 4x2x85s
-DB row 4x4x85
Bi’s and Tri’s for fun at the end. Was feeling like a monster.
8 Likes
8/3/22 Wednesday
The Morning Star C2W2D2
-Usual warmup and jumps
-Power cleans, up to 5x175. No problem.
-Squats: Progressed again this week by doing 5x2 E2MOM at 275. Which went very well, have definitely made progress
-Press 5x5x100 E2MOM
-Ab rollouts 5x4 SS with press
-BPAs and BFPs
Circuit:
-Bench press 5x135, 4x155, 3x175, 2x195, 1x215
-BSS 4x6x30lb
-DB row 4x3x100lb
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8/5/2022 Friday
The Morning Star C2W2D3
-Usual warmup and jumps
-Power cleans, 3x5x140
-SS BPAs
-Squat: 10x5x195, E90SOTS
-Press: 3,3,4 at 125, E2MOM
-SS 3x4 ab rollouts from knees
4 rounds:
-Bench press (4x155, 3x175, 2x195, 1x215; paused on chest every rep)
-BSS 4x6x45lb held overhead
-Scap pullups, 4x5 (I think that’s what they’re called. No/minimal elbow flexion. Shrugs the body up with the shoulder blades. Experimenting.)
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Saturday 8/6/2022
Deadlift 315, 5 sets of 1 EMOM.
Half mile walk with 100lb sandbag, alternating between shoulders and bear hug.
2 miles walking.
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My Oldest wanted to train like me. He weighs 50lb and this is close to 25.
Best part: when he started struggling i suggested he use the handles. His reply:
“When I’m bigger, im going to train with your bags. They don’t have handles. So if i start using handles now it will be even harder later.”
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8/8/2022 Monday
The Morning Star C2W3D1
Wow, the last week before 7th week protocol, then the 3-week anchor cycle, then whatever’s next.
The usual warmup. Jumps were up onto a bench instead of long jumps this time. Easier on my feet.
Power Cleans: 175 lb, 3,3,4 going E2MOM
BPAs 3x10 SS
Squat: 235 for 5x5 going E2MOM. This was really hard.
Press: 95 for 5x10 going E80SOTS, This was also hard, due to the time constraint and
SS Ab rollouts. 5x1 from toes, with knee touch near the end of ROM; 5x2 from knees.
I’m in that weird place where from knees is too easy, but from toes is still too hard
3 rounds:
-Bench press 5x135
-DB row 5x80
-BSS 7x30
Biceps and triceps on the cable machine, 2x20 each.
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Can you fashion a ramp of some sort? I was in the same boat, but I’ve been doing ramped ab wheel rollouts for quite awhile and am so, so close to full standing ones now.
FWIW, my “ramp” is just a 2x6 propped up on one end.
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I believe I can do that! What angle (inches rise/foot of run) would you suggest starting at? I’m thinking I could prop a 5’ long board on something about 1’ high?
Have you been lowering your angle over time?
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I’m happy to get specific measurements, but the 2x6 is probably about 10’ long and I prop it up on the safeties of my squat rack. I started rather high—hip height, basically, as in the image—and have slowly worked that down over time. It’s maybe about 8 inches at the high end now.
My only concern about a 5’ board is getting to full extension—not sure how tall you are, but you’re probably taller than me, and even I measure something longer than 5’ when my arms are over my head!
Also, here’s where I got the ramp idea:
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8/10/2022 Wednesday
The Morning Star C2W3D2
Power cleans up to a top set of 5x175
3x10 BPAs
Squats: 10 singles 275, EMOM Trained at home today, no safeties and a flimsy rack, so I took these as singles instead of 5 doubles to keep confidence higher.
Press: 5x5x105 E2MOM
SS ab wheel. Tried using a ramp but I was unprepared and what I had on hand didn’t work out. @SvenG I’ll let you know when I figure it out.
2 hour intermission.
At the office:
3 rounds:
-7 BSS, unweighted
-5 pushups
-3 pullups
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