Trap bar high pulls:
5x5 w/235lbs
supersetted w/
Incline BB press:
5x5 w/225lbs
Neutral grip bar bench press:
6x1 w/285lbs and 1 sec pause on chest
2x AMRAP w/185lbs (25 reps & 12 reps)
Hanging leg raises:
3x12
debated about doing this workout tomorrow morning so I could have a rest day in between but the draw of working out on the weekend as opposed to 500am was too much . . skipped dips again, just not real motivated to put that kind of effort into them right now . . bench pressing is feeling strong . . had a protein shake and a 3 egg, ham and cheese sandwich on a homemade ciabatta roll for breakfast, big serving of roast beef, mashed potatoes and roasted carrots for lunch . . scoop of Surge intraworkout and just got done eating 2 grilled bone-in pork chops, 3 grilled chicken thighs and a 1/2 cup of jasmine rice with salsa . . putting a lamb leg in the pressure cooker for later and lunch tomorrow
@T3hPwnisher what do you think about me swapping the heavy shrugs day with heavy farmer carries instead? I’m thinking 3 or 4 really heavy carries followed by 3 or 4 lighter carries for more distance as opposed to 8x3 heavy BB shrugs followed by 3 sets of AMRAP shrugs with a lighter weight
It’s not something I would do. Carry events, especially heavy ones, tend to be quite taxing on recovery, and this program already is doing that. The shrugs are nice because they are a very SHORT ROM, whereas carrying is a long one.
not what I was hoping to hear haha . . makes sense though . . it’s not super motivating to have a day where BB shrugs is the main movement; maybe I’ll do Wendler rows/shrugs instead
I liked to think of that shrug as a crucial move toward improving my cleans. Really tried to get some power out of the traps.
Really, the shrug is practically a deadlift lockout with how heavy he prescribes it. I’d try to consider it like that, considering there is no deadlifting.
Yukon bar squats:
10x1 w/325lbs and 2 mins rest between reps
AMRAP w/135 for a continuous 3 mins . . lost count of reps again but was definitely sucking air til that clock hit the 3 minute mark
Pendlay rows:
5x5 w/235lbs
Seated overhead press:
4x8 w/150lbs
Face pulls:
25x lighter weight
15x heavier weight
full day of eating looks as follows:
2 ham (uncured) egg and cheese sandwiches on homemade ciabatta rolls and a bowl of sprouted oats w/ a scoop of whey for breakfast
2 chicken thighs w/ an onion, tomato, spinach sauce the Mrs made, a small serving of lamb leg and 2 peaches for lunch
another small portion of lamb leg, a little rice and an egg white, oat, banana, whey smoothie preworkout
a double steak burrito from Chipotle post workout and will probably have a bowl of Greek yogurt and blueberries before bed
8/22/24: lunch break workout . . alarm went off at 430a and I turned it off and slept til 645a
Week 2 Day 4 Juggeryoke
have Dbs at work up to 30lbs so I did a circuit of lateral raises, rear delt flyes, bicep curls and band pull-aparts
got a massage with the Mrs last night and had some wicked knots in my upper back, glad to get that taken care of
for breakfast this morning I had a 4 hard boiled eggs, a small portion of beef roast and an oatmeal cookie . . lunch was about 6-8 oz of lamb leg, a protein shake and 1/3 cup of jasmine rice . . grilled chicken thighs and more rice before football practice and probably another shake before bed
good intense session with the short rest periods . . found like 5lbs of grass fed filet mignon at the grocery store marked down to $6/lb as they needed to be sold today, they’re normally $20/lb . . had some for a pre-bed meal
I changed the AMRAP sets to Dbs due to not having a spotter available and being pretty fatigued at this point
Face pulls:
2x20
this was tough early in the morning with no food but we gotter’ done . . came home and had a whey and banana shake, a 4 egg omelette with a slice of uncured, smoked ham and a slice of cheese and a piece of fried chicken breast, a serving of mashed potatoes and a couple cooked carrots
2 min 30 sec of continuous squatting w/135lbs . . hit mid 30s reps . . quads, glutes and hams were on fire . . wow
Pendlay rows:
5x5 w/235 . . felt more explosive than last week
Seated OHP:
4x8 w/155 . . RPE 10 on last set
Lateral raises:
40s x16 (partials)
20s x12
20s x12
drop set -
10s x15
5s x20
good session . . didn’t feel like I had much left for OHP after the squatting and rows but gotter done . . my now 11 y/o daughter was with and did split squats, t bar rows, ez bar curls and face pulls
Log bar push press:
10x3 w/200lbs even . . 2 mins rest between sets
Weighted neutral grip pull-ups:
10x3 w/+70lbs . . 1 min rest between sets
Deadlift rows:
5x3 w/245lbs
KB hammer curls:
4x8 w/32kg KB
this workout was messed up from the get-go . . had a wicked storm last evening and lost power until 730 this morning . . it was so humid last night, the wife’s horse obstacles blew out of the arena and are strewn about the property, a pile of roofing tin I had down back is strewn about the property, we planted a handful of red maples a couple years ago and one of them got split in half, my hunting hut up on the ridge blew to who knows where and with my mind on all the clean up I have to do later I forgot my gym bag so I didn’t have my arm sleeves for zerchers . . workout was still good just not how I envisioned it . . might susbstitute heavy zerchers for back squats later this week to make up for it
I’m really bastardizing this program this week . . my upper back is still torched from yesterday so I skipped the high pulls and will do them on their own tomorrow
Incline BB bench:
5x5 w/235lbs
Neutral grip bar flat bench:
6x1 w/300lbs . . 2 mins rest between sets
wanted to do this whole session tomorrow but the gym with the specialty equipment is only open in the afternoon tomorrow and we’ll be at the boys football game so I’m going to go to the 24hr gym I’m a member at and do high pulls and some rear delts tomorrow morning
