Weighted vest walk: 20min w/45lb in pack
2x40m carry/suicide combo
Pistols: 3x13/side- 11lb paint can
3x(45sec frog pump,1leg glute bridge/side)- 15sec rests btw sets
legs a bit sore but felt pretty good, weighted walk didn’t really get hr up but felt good, carry/ suicide combo felt really good and was pretty intense, pistols surprisingly easy, frog pumps and glute bridges really burned. @Voxel I realized how inexcusably weak my core is. I can’t do a single sit-up without momentum
My top two are starting to peek through an unprecedented amount of fat presumably from having worked them 4 times/wk for the last month. Just been working on establishing a good mind-muscle connection. Tonight will be my last session on this, and next week I’ll start hitting them for hypertrophy 3-4 times per week.
I was climbing with a fellow yesterday where it was so evident that the predominant energy leak was the core, he just came right off the wall over and over again because he couldn’t maintain tension from hand to foot. Weak feet too, though.
Anything would be better than nothing. If you see something that excites you, then I’d go for that.
What I’ve been doing is
A. Swiss-ball Crunches
B. Seated Knee-tuck (I’ve been using my living room table for this)
C. Hollow-body Hold*
I started with 3 sets of 20-30 seconds of work (not quantified by reps as I’m focusing on tensing my abs as hard as possible while performing the movements) and worked up to 4 sets of 50-60 seconds.
*Obviously not a movement but a static hold
Next I’ll either be doing this (see section 3)
Or, maybe take the first two exercises there as a superset and then do another superset with GHD crunches and swiss-ball crunches. I’ll let the realities of the gym dictate which option I pursue (equipment availability, how much time it takes, …)
Here’s another rotation I have bookmarked,
ABS WORKOUT 1
A1. Kneeling cable crunch 3 x 12-15 reps
A2. Machine crunch (use a 505 tempo) 3 x 6-8 reps
A3. Swiss ball crunch 3 x max
ABS WORKOUT 2
A1. Eagle sit-up 3 x max
A2. Roman chair Russian twist 3 x 12-15 reps
A3. High pulley woodchop 3 x 12-15 reps per side
Any idea for what program you’ll run once you return back to the gym?
For the first few weeks, I’ll do singles with a few back off sets for each lift and progress that just to get my body used to heavy lifting again, then go back to sheiko
I felt really bad this morning so I’m shifting my workout to the afternoon.
What should I do in the future when I don’t have the time to shift my workout?
Either workout or shift it to another day, or mish-mash it together with your next training session (not concatenate!) by focusing on the priority lifts?
Not really. The reason I workout first thing in the morning (even if it sucks sometimes) is because I know it’ll get done. I don’t fully trust myself to get it done if put off
Entire body sore and tired
I think I slept weird because the entire left side of my upper body hurts, like a pulled muscle type of pain irradiating from my neck that is for some reason making my triceps sore.
Digestion also off
Glutes have gone on strike, hamstrings are protesting
That sounds like enough stuff to consider doing an active recovery session at best for me. And if it happened regularly, I’d reconsider my programming and recovery.
I can do 50+ sit-ups on a GHD but I don’t think I can lay on the ground, with nothing anchoring my feet, and do a sit-up with no momentum. Never have been able to. I’m not sure what that tells me.
I just tried that and I gotta say that is a lot more difficult than it sounds at first. I did a few but it was surprisingly taxing on the abs and I don’t think that I could do many of them.
On the other hand, I can’t imagine I would be able to do 50+ situps on a GHD
