yesterdays work:
seated leg curls to warm up
10x2 EMOM low box squats w/205lbs + mini red bands
3x8 SLDL w/185
Wide grip pull-ups + 25lbs - 11, 8, 6
100ft arm over arm sled pull w/210lbs + sled
supersetted w/
3x 30” box jumps holding 30lb med ball
3 total rounds
Think you might have just sold me on getting a rope for the home gym! I thought you needed a partner to pull the slack out of the way but it seems to sit behind you just fine.
yeah seated it’s a problem but I’ve never had an issue while doing them standing
early morning workout as we’re at a 4H horse show for the daughter today . . beautiful day for it
Log push press - 3x2 w/230lbs
Db shoulder press - 95s x6, 85s x9, 75s x12
Cable lateral raises
CGBP - 3x12 w/205lbs and 1 minute rest periods
OH tricep extensions
steak, bacon, eggs, yogurt and a peach for postworkout breakfast
Some really impressive explosiveness in this video. Making those look easy man. Nice work.
thanks . . I’m going to alternate these with high box jumps, stacking bumper plates onto the box
another real early morning workout, lower load higher rep day:
5x2 Hang cleans w/185lbs
3x12 Bent BB rows w/225lbs
Neutral grip pull-ups (all BW): very wide grip x12, semi-wide grip x9, semi-narrow grip x8 . . super short rest periods here
Hammer strength shrugs 12, 10, 8 w/155lbs each side
supersetted w/
Db hammer curls 45s x8, 35s x10, 25s x10
huge post workout breakfast 14oz grass fed porterhouse, 4 local eggs, slice of homemade sourdough, 6 strips of local bacon, 8oz locally made drinkable yogurt, a local peach and two local plums
this mornings work:
bunch of lying leg curls to warm up
SSB box squat - worked up to 370x1 then
3x5 w/300 + 3x 36ish” box jumps between all sets of squats
Bulgarian split squats - 2x12 each leg w/65s
Back extensions - 3x12 w/empty bar
2 sets of drag curls and a drop set of Ez bar curls
I believe a 400lb squat is on the horizon . . I’m training my squat conjugate style right now where I’ll rotate variations every 3 weeks and do banded speed work for a 2nd squat day every week . . steak, eggs, bacon and potatoes are on the menu here shortly
last evenings work:
Incline BB press - 3x8 w/235
Decline Db press - 3x12 w/100s
supersetted w/
Chest supported t bar rows - 3x8 w/215lbs
Tricep cable pushdowns
wanted to get some explosive rotational work in but I was working with the boy having him do some sled pushing and different polymeric stuff and ended up forgetting
this mornings work:
10x1 EMOM Power cleans w/225 . . please feel free to critique my form here
8x2 EMOM Low box squats w/225lbs + red mini bands
4x 50ish yard sled sprints w/100lbs added
this mornings work:
Standing military press 8x3 w/185lbs
supersetted w/
Neutral grip pull-ups 8x4 w/+55lbs
Giant set:
Hammer strength shoulder press x12 w/170lbs added
Seated DB laterals x12 w/20s
Bent rear delt flyes x12 w/15s
3 total rounds . . great pump
Incline bench skullcrushers x12 w/60lb Ez bar
supersetted w/
Rotational med ball throws x5 each side w/30lb med ball
BW - 207
this mornings work - upper back focus
BB row complex w/245lbs
Pendlay row x5 . . 15 sec rest
Bent row x5 . . 15 sec rest
Deadlift row x5 . . 2 minutes rest, 3 total rounds
half-kneeling single arm pulldowns - 3x10 each side w/‘150’ stack
Single arm DB high-pulls - 2x10 each side w/90lb DB
supersetted w/
KB curls - 2x10 w/32kg KB
Hanging weighted knee raises - 3x10 w/35lb plate
this mornings work -
4x8 Incline BB press w/225
3x12, 11, 10 Flat Db press w/100s
supersetted w/
2x8 Chest supported bar row w/215lbs
Giant set:
12x Incline ez bar skullcrushers
12x Db lateral raises
5x rotational med ball slams each side
3 total rounds
this mornings work -
worked up to a conservative 1RM Front squat supersetted w/ 3 high box jumps between each set (30” box w/3 45lb bumpers stacked on it)
305lb front squat (PR)
3x8 SSB step-ups each side w/120lbs
supersetted w/
3x box jumps holding a 20lb med ball
3x12 KB swings w/80lb KB
this mornings work - upper back focus
Hang cleans - 6x3 w/185lbs
Wide grip pull-ups - 25 total reps over 3 sets w/BW + 20lbs
Bent BB rows - 8x 225lbs
2x8 w/245lbs
x12 w/ 225lbs
Face pulls - 2x15
went home and made 4 eggs (that were just collected the day prior), a grass fed t-bone steak, 2 local sausage patties, a homemade sourdough bagel and a locally made peach yogurt drink
dynamic effort squats and a strongman medley on Thursday
this mornings work -
Seated leg curls working up to ‘155’ x8
10x2 EMOM low box squat w/225lbs + mini red bands
Strongman medley -
75ish feet arm over arm sled pull w/220lbs added
75ish feet belted sled pull w/100lbs added
150ish feet trap bar farmers carry w/365lbs
3 total rounds
10x Weighted hanging knee raises w/35lb plate
supersetted w/
8x each arm hammer curls w/45lb DBs
3 total rounds
I’m catching up on your log and just saw this. What an ingenious way to set up bands without having the band pegs. I’m definitely stealing!
I have access to band pegs but the bands would lose all tension at the bottom . . this setup helps eliminate that issue as well
this mornings work -
Incline BB press: 3x5 w/245lbs
warmup sets were supersetted w/ face pulls and working sets were supersetted w/ rotational med ball slams
Slight incline DB squeeze press: 3x12 w/95s
supersetted w/
Chest supported t-bar rows: 2x8 w/225lbs
Db lateral raises: 4x12 w/25s & drop set on last set
Tricep pushdowns: 2x12
supersetted w/
Rotational landmine twists: 2x12
yesterday’s work -
worked up to a 365lb low bar back squat . . went nice and deep on these and boy do I feel it in my glutes this morning
3x 40" box jumps between each set . . guy at the gym commented how impressed he was I was jumping that high especially right after a heavy set of squats
3x5 low bar back squat w/300lbs . . 3 box jumps between each of these sets as well
2x10 each side SSB step-ups w/120lbs
5x6 neutral grip pull-ups w/BW + 45lbs
supersetted w/
5x8 hanging knee raises w/45lb plate