My mistake. I thought they were done with cables.
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No worries. You can use a door frame, power rack, or pretty much any stable surface. Its a neat idea.
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So bands will take a few days to arrive
Week 1: day 2 (yesterday)
20 min incline walk
Rope hip pull things: 1x12,13,14-50lbs
Rope curls: 1x12,13,14-25lbs
Tricep pull downs: 3x20-25lbs, superset w/50jpkng jacks
- felt good and got HR up, not much more to say
4 Likes
Week 1: day 3 (yesterday)
Good mornings: 1x20-100lbs, 3deep breaths at top, superset w/20 “hardstyle kbs”-25lb kb
Press: 3x12-55lbs, 90sec rest
Front squats: 1x25-100lbs,2sec pause at bottom
Btn press: 3x11-45lbs, superset w/20alt 1-arm kbs-25 lb kb
RDL: 1x10-125lbs, 3100 tempo
“Conditioning”: 5x(20sec kbs-25lb kb+ 20sec body weight lunges+ 20sec rest)
- felt good, I think I’m getting used to being under the bar for this long bc it didn’t feel as bad, legs surprisingly fried.
4 Likes
How is the follow up work after those GMs? Super Squats puts the squat in the middle of the workout because we tend to be pretty worthless after that set, so you try to get in some quality work beforehand.
Excited to seenjow this goes for you
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The press is definitely challenging. It’s still the first week so I’m able to function after a 4-5min break.
It’s easier for me to do the hard stuff first. I will probably have to change this soon.
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Good call; doing easy things rarely gives the results we want.
…I say as I tear through the “Easy Strength Omnibook”, haha
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Week 1: day 4 (yesterday)
8x(30sec kbs-25lb kb+ 30sec air squats+ 30sec rest)
8x(30sec kb halo+30sec lb curls+30sec rest)-25lb kb
Db incline bench: 2x3-50lb dbs, 3x10-30lb dbs
- got HR up and felt really good. Feel pretty shite this morning, will take today off
5 Likes
Been out of your log for a while, but you are still killing it. Happy New Year!
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Thanks for stopping by! Happy New Year to you too!
Week 1: day 5 (yesterday)
Press: 1x10,9,8,7,6-55lbs EMOM
Good mornings: 1x20-105lbs, 3 deep breaths on top, also did a slight pause at bottom, superset w/20 alt 1 -arm kbs-45lb kb
Btn press: 2x12, 1x11-20kg
Kb curls: 3x7-45lbs
Lunges: 1x30 (total)-105lbs
Kb swings: 5x10 alternating 1arm-45lb kb, emom
- this was brutal, the press and good mornings went well, the rest of it was a slog. Nearly lost balance twice on the lunges but somehow they got done, skipped conditioning
6 Likes
Week 2: Day 1
DB bench: 5x15-30lb dbs, superset w/50 jumping jacks
Lateral Raises: 5x8-15lb dbs, superset w/50 jumping jacks
Tricep pushdowns: 1x(10-30lbs+12-25lbs+14-20lbs+12-15lbs+20-10lbs)
Conditioning: 12x(20sec kbs-25lb kb+20ec air squat+20sec rest)
- felt pretty shite waking up but loosened up pretty quick-upper back very pissed, the bench really worked chest, lateral raises felt really good, nice tricep pump and kbs got HR up pretty good
3 Likes
Week 2: day 2
Press: 3x12-60lbs
Good mornings… sort of: 1x15 breathing good mornings+5 breathing paused squats (3 sec pause at bottom)-110lbs, superset w/20hardstyle kbs- 25lb kb
Btn press: 3x12-20kg, superset w/ 20kbs-25lb kb
Front squat: 1x15-110lbs, 2sec pause at bottom
Kb Rows: 3x6/side-45lb kb, no rest btw sets
Kb rdl: 1x11/side-45lb kb, 3030 tempo
A few hours later…
Good morning: 1x12 breathing good mornings-110lbs
- so…. I felt pretty good going in, seemed to have strained my right glute med
- switched to squats and no pain there. Rest of it went fine, attempted good mornings again in pm with belt, no luck….
I might just switch to paused squats if glute is still giving me trouble next week
6 Likes
Week 2: day 3 (yesterday)
Db bench: 4xamrap
Lateral raises: 4x20-8lb dbs
Straight arm pull-down: 4x12-25lbs
Front raises: 4x15-8lb dbs
Flyes: 2x16-15lb dbs
- felt really beat up but figured something > nothing, this went well, got a good chest and shoulder pump
4 Likes
Okay, I’m going to pull the plug on the good mornings. The right glute is not cooperating
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You gave it a solid effort. Outstanding opportunity for some lessons learned.
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Week 2: Day 4
Press: 2x10, 1x8,1x6-55lbs, EMOM
Goodmornings/squats: 10 breathing good mornings+10 breathing paused squats-115lba, super set w/ 20 hardstyle KBS-25lb kb
BTN press: 3x8-50lbs, superset w/ 20 curls-25lb kb
RDL: 1x12-125lbs,3030 tempo
Conditioning: 8x(40sec bear complex-20kg+20sec rest)
- felt pretty good going in, that damn glute really not cooperating so switched to squats. They were very hard, but didn’t aggravate the glute, rest of it went well, decided to play w/ bear complexes and that was killer- really fun
6 Likes
Week 2: Day 5
decided to do something really stupid bc fuck good mornings
Good mornings: 20x15-95lbs w/2sec pause at bottom, superset w/20 alt bodyweight lunges. This was broken into 2 sessions
Press: 4x7-75lbs
- no comment except that I was hungry and will end up at 3k calories for today
4 Likes
Paused good mornings? This sounds horrible
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Yeah, my back is hurting just thinking about it.
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