@BrandonCrawford sounds like a perfect fit for me then! I appreciate the input man!
21 Feb 2025
Tried out a few rounds of DJ’s Armour building complex. Supposed to be done with 2 bells but as I only have 1 kettlebell I just alternated arms each round.
-2 x KB clean
-1 x KB press
-3 x KB front squat
All with 24kg
Just did a few rounds of that for each arm and then a couple sets of pull-ups today.
23 Feb 2025
First day of 5/3/1 walrus
A. Practiced some Sandbag pickups/sand bag to shoulder for 10 minutes. My sandbag is only 80lbs I’d like to build some larger/heavier ones but don’t have space for them right now. I liked how these helped me warmup for the squats.
B. Squat 5/3/1
145 x 5
155 x 5
170 x 10
C1. KB clean 5 x 2/arm 24kg
C2. Push-up 5 x 10
C3. Pullup 5 x 2
These were all done with just bodyweight, I’m planning on gradually upping the volume to 10 total rounds, then adding my weight vest.
D1. Abwheel 3x5
D2. KB suitcase carry 3 x 20 steps 24kg
D3. Band hamstring curl 60 total
25 Feb 2025
Just some conditioning today
A. Mini walrus circuit
Squat 3x20
Pullup 3x2
Pushup 3x10
B1. Farmers walk 4 x 30 sec 50lbs/hand
B2. KB swing 4x20 24kg
B3. SB Zercher carry 4 x 30 sec 80lbs
For the Zercher carries I alternated walking forward and backwards. Walking backwards felt really nice for my knees and was a little bit similar to a reverse sled drag.
26 Feb 2025
A. Floor Press 5/3/1
135 x 5
145 x 5
155 x 10
B1. Squat 5x10
B2. Dip 5x5
B3. Ring Row 5x8
C1. DB curl 2x10 20lbs
C2. Band pushdown 2x10
C3. Band pullapart 2x25
28 Feb 2025
A1. Push-up 3x10
A2. Pullup 3x2
A3. Squat 3x20
B1. Armour building complex each arm x2
B2. Pullup 2x2
C. 45 minute unloaded walk
4 March 2025
Very bad knots in my traps and neck muscles have kept me resting the past couple days.i did manage to do just my main lift today and luckily have a Chiro appointment tomorrow to get everything sorted out.
A. Deadlift
155 x 5
185 x 5
195 x 5
205 x 10
I could’ve done more reps on the PR set but my neck was really bothering me there. I think there was some good carryover from the 10k swings here though because higher rep dead’s have never felt so easy!
5 March 2025
Went to the chiropractor today, it really helped my neck/traps. Apparently my rib cage was all jammed up as well. Just did the walrus circuit today:
A1. Pushup 5x10
A2. Ring row 5x10
A3. Squat 5x20
6 March 2025
A1. Seated DB shoulder press
1 x 10 20lbs/hand
2 x 5 50lbs/hand
1 x 12 50lbs/hand (PR set)
A2. Pullup 5 x 2
I’m just using the PR sets to progress on the shoulder press as I’ve only got the one pair of heavier DB at home. I’ll just try to beat my rep record each time.
B1. Dip 5 x 5
B2. Pullup 5 x 2
B3. Squat 5 x 20
C. Band curls, band pullapart 2x25, some wrist roller and forearm levers + pro/supination
10 March 2025
Warmup: some airbike and Sandbag work: SB pickups, bearhug squats, SB get-ups.
A. Squat
135 x 5
155 x 3
185 x 3
205 x 6
B. Sandbag good morning 2x5 80lbs
C1. Push-up 6x10
C2. Pullup 6x2
C3. KB swing 24kg 6x20
11 March 2025
A. 3 rounds of the armour building complex as a warmup, 24kg KB
B1. Push-up 5x10
B2. Pullup 5x2
B3. Squat 5x20
C1. Farmers walk 2x60sec 50lbs/hand
C2. Sandbag carry 1x30sec right shoulder, 1x30sec left shoulder, 1x30sec Zercher, 80lbs
C3. Band pullapart 3x10
13 March 2025
A. Warmup Lienhard Grappler flow
B. Floor press
135 x 5
145 x 3
165 x 3
185 x 5
+10 band pullapart after each set
C1. Dip 6 x 5
C2. Ring Row 6 x 10
C3. Squat 6 x 20
D1. Fat grip concentration curl 2x10
D2. French press 2x10
D3. Band pullapart 2x10
14 March 2025
45 minute unloaded walk, spring is finally starting to poke its head out where I live, really nice walk today!
18 March 2025
Warmup
1 round of Walrus:
10 push-up
10 ring row
20 squats
3 rounds:
1x SB bearhug pickup 80lbs
3 x Cossack squat per leg
5 x deadlift 135lbs
Lax ball traps
I tried holding my sandbag “width-wise” instead of lengthwise today and it felt a lot more like a stone pickup that way.
A. Deadlift
185 x 3
225 x 3
255 x 5
B1. Push-up 5 x 10
B2. Ring Row 5 x 10
B3. Squat 5 x 20
C1. DB shrug 2x20 50lbs/hand
C2. Neck harness 2x25 5lbs
D. Farmers walk 50lbs/hand 1 x max
Went about 110-120 feet. Did a “Gladiator Deadlift” to pick up the DBs for this. I learned about it from a video Brian Alsruhe recently posted to YouTube. It’s a really cool movement I’ll try to incorporate more often.
E. Forearm levers, pronation/supination, band wrist curls, DB hex holds
20 March 2025
Warmup single arm DB z-press
A1. Seated DB press
2x5
1x15 (PR set)
50lbs/hand
A2. Pullup 3x2
B1. Dip 3x5
B2. Pullup 3x2
B3. Split squat 3x10/leg
C. Lateral raise drop set
2 x 12 plate lateral + 15-20 band lateral raises
D1. Fat grip concentration curl 2x12 20lbs
D2. Band facepull 2x25
26 March 2025
Warmup: SB bearhug pickups 80lbs, Cossack squats, band dislocate/pullapart
A. Squat
3x5 135lbs
170 x 5
195 x 3
225 x 2
B1. Push-up 5x10
B2. Pullup with light band 5x3
B3. Banded KB swing 24kg 5x10
C1. Abwheel 1x5
C2. Band pullapart x 50
28 March 2025
Just a quick one after work today.
A1. Floor press
1x5 135
3x5 155
A2. BB row same weight/reps as floor press
B1. Fatgripz concentration curl 2x10
B2. Band pushdown 2x10
C1. Band pullapart 1x50
C2. Band wrist curls
22 April 2025
Things got a bit crazy with work/personal life but I’m back now.
A. 3 rounds:
Leg raise x 10
Serratus crunch x 10
Band crunch x 10
Airbike x 5 mins
B1. Floor press 3x10 135lbs
B2. BB row 3x10 135lbs
C. RDL 3x10 135lbs
D. Squat 3x10 135lbs
E1. Band pull-down 3x10
E2. Dip 3x10
Good to have you back dude.
@T3hPwnisher much appreciated man!
23 April 2025
A.Loaded stretching
Hip flexor 3x30 sec/side
Hip internal rotation 3x60sec/side
Jefferson curl 2x45sec
Traps 1x30sec/side
Ring push-up 3x30sec
Pullup deadhang 3x20sec
B1. Abwheel, kneeling 2x5
B2. MB Russian twist 2x10/side
B3. BW hip thrust 2x10
B4. DB side bend 2x10/side
B5. Band crunch 2x10
25 April 2025
A. Goblet squat 2x10 50lbs
B. B-stance RDL 2x8/leg 50lbs
C1. DB shoulder press 2x5 50lbs/hand
C2. Band pull-down 2x10
D1. Fat grip concentration curl 2x10
D2. Band pushdown 2x10
D3. Serratus crunch 2x10
E1. Plate lateral 2x10
E2. Band pullapart 2x20
E3. Leg raise 2x10
F. Calves, forearms, band crunch x 2 sets
I mashed together two different sessions today because I won’t be able to train this weekend.