[quote]raven78 wrote:
Planning to weld up a couple of farmer carry handles mate at some stage.
But I may not need them. Welded up this bad boy recently… it works a treat.
[photo]41094[/photo]
Still following, keep up the great work here.[/quote]
That is really amazing to me. I like to do my own work as much as possible but I don’t have the first clue as to welding. Nicely done.
I use my (store-bought) trap bar for farmer walks and generally it is good. The two issues that farmer handles would help are ability to load enough weight and allowing for a longer stride. However, your bar looks like it takes care of both of those items.
Cheers,
Needa
10-July
Took the day off. Spent the morning interviewing for a new position. Almost a work out in and of itself.
11-July Block 4 Cycle 4, Day 2
Front Squat 145 x 10, 145 x 10, 155 x 10, 155 x 10
Def. Deadlift 205 x 10, 10, 10, 12
Ham Curls 45 x 15, 15, 15, 15
Good Morning 135 x 10, 10, 10, 10
Notes:
Feeling good on front squats so upped weight. Barely finished. Go for 155 on all sets next cycle. Increased reps to 12 on last set of Def DL. Go for 12 on all next time. Leave ham curl alone - still is hitting my hammies hard.
12-July Block 4 Cycle 4, Day 3
Barbell Row 100 x 12, 4 sets
Dips BW x 10, 10, 4+6, 6+3+1
Pull-ups BW x 7, 7, 7, 6+1
CGBP 95 x 12, 4 sets
OHP 65 x 10, 10, 8+2, 7+3
Notes: Leave all weights as is. As I failed to hit all reps I rested long enough to complete each set. Don’t know if this is smart or not but I like it.
13-July Block 4 Cycle 4, Day 4
Conditioning
3 Sets with 65lb barbell:
10 Muscle Snatch
10 Thrusters
8 Jumping pull-ups
8 Clapping push-ups
16 Mount Climbers
Set 1 - 3:40 then 75 second rest
Set 2 - 3:44 then 90 second rest
Set 3 - 4:15
14 and 15 July - Off days. Out of town interviewing for a new position. Possible big move for the family in the future. Lots on my mind.
16-July Block 4 Cycle 4, Day 5
Squat 195 x 10, 4 sets
SLDL 205 x 10, 4 sets
Sumo DL 190 x 10, 4 sets
Lunge forward 135 x 5, 1 set
Lunge backward 135 x 5, 1 set
Notes:
Cardio/endurance taxed the most today. Felt weak. Hit all sets/reps. Changing out landmine squat for lunges as I just was not feeling it with landmine. After just 2 sets of 5 with 135 I could feel the soreness setting in. Just stopped there to get used to the the movement.
Increase Sumo to 195 next cycle.
17-July Block 4 Cycle 4, Day 6
Incline Bench Press 100 x 12, 12, 12, 10+2
Barbell Row 105 x 15, 4 sets
BTN Press 65 x 10, 10, 8+2, 8+2
Chin-ups: BW x 6, 6, 6, 7
Notes:
With slow eccentrics had to break up my last set. Leave all weights unchanged except for barbell row… increase that to 110. For chin-ups felt a bit stronger. Last set was 7 reps (amrap). Might be that dropping a couple of pounds is the biggest factor for this movement.
18-July Block 4 Cycle 5, Day 1 - Conditioning
My days of the cycle are completely messed up (sound like a woman now!)…
3 rounds of:
90 ft (28 meters) Farmer walks. 125 lb per hand
Muscle Snatch 75 lb x 3 reps
OH Squat 75 lb x 3 reps
Kettle bell swing 70 lb x 25 reps
Round 1 - 2:05
55 second rest
Round 2 - 2:05
55 second rest
Round 3 - 2:20
2 minute rest then three rounds of:
90 ft (28 meters) Farmer walks. 125 lb per hand
Muscle Snatch 75 lb x 5 reps
OH Squat 75 lb x 5 reps
Round 1 - 2:25
90 seconds rest
Round 2 - 2:45
90 seconds rests
Round 3 - 3:00
Notes:
125 per hand is a good weight for me on farmer carries. By the third round I was hurting and on the 4th through 6th I could not complete without stopping; many time on the 6th round. OH Squat is really a shoulder girdle training movement for me - I am quite new to it.
My neighbors parents were out gardening while I was doing farmer carries and I received some startled expressions. The dad, who is visiting from Taiwan, told me that I am very strong. Obviously we all know this is not the case from a T-Nation perspective. But it was nice to hear.
19-July Block 4 Cycle 5, Day 2
Front Squat 155 x 10, 9+1, 10, 8+2
Deficit Deadlift 205 x 12, 4 sets
Hamstring Curls 45 x 15, 4 sets
Ab Wheel x 10, 4 sets
notes:
I have high-rep front squatting. 155 just killed me. However, my quads are not the issue (as usual with front squats), it is my core and back. I had to stop and reset my grip on a couple of sets.
Deficit DL is just a whole body exercise… even at hypertrophy weights. Just breathing like a bear in heat after those sets. Leaving all weights and sets/reps as is for next time.
20-July Block 4 Cycle 5, Day 3
Barbell Row 100 x 15, 15, 15, 15
Dips BW X 10, 10, 6+4, 6+3+1
Pull-ups BW x 7, 7, 7, 6+1
CGBP 95 x 12, 12, 12, 12
OHP 65 x 10, 9, 8, 6+4
notes: Increase barbell row to 105 on this upper body day as well. I do rows on both upper body days. Leave all other weights as is for next time.
21, 22, 23 - July
Off days. First as rest. Remaining as my right-lower back is knotted up. Not sure exactly what caused it. In addition, had another flight out of town for a job interview. Family may be moving from San Diego to Denver. We love SD weather and our friends. Not as keen on high cost, ever increasing taxes and left-coast politics. Denver represents possibility for both career advancement as well as ability to leave much more below our means and save more. Cash flow margin is too tight in SD for our liking. Nothing for sure yet.
24-July Rehab
Lower back still not a 100%. So I did a very light version of leg day to see if that would help. Plan to do the real version tomorrow if recovery works.
Squat 135 x 5, 5 sets. Very slow eccentric, long pause.
Overhead Squat Bar x 5, 5 sets. Very slow eccentric, long pause.
SLDL Bar x 10, 5 sets. Slow eccentric and concentric.
25-July Block 4 Cycle 6, Day 4
Squat 195 x 10, 4 sets
SLDL 205 x 10, 4 sets
Sumo DL 205 x 10, 4 sets
notes:
Lower back, right side still knotted. Long warm up enabled me to feel good during and after the workout. Increased sumo to 205. Keep all weights the same going forward.
26-July Off day; somewhat. Preparing home for sale. Received job offer in Denver. Relocation within three weeks to get kids to school on the first day. Excitement and stress all rolled into one.
27-July Block 4 Cycle 6, Day 5
Incline BP 100 x 12, 4 sets
Barbell Row 115 x 10, 10, 10, 12
BTN Press 65 x 10, 10, 10, 9+1
Chins BW x 6, 6, 6, 8
Notes:
Still working through lower back tweak. Warm up takes longer. Did well on increased barbell rows. Feel stronger despite continuing to loose weight. Down to 200.2 lbs. Will increase barbell rows to 12 reps for all sets. Increased last set of chins by 1. Will try to get 10 on the last set before increasing sets 1-3 to 7.
28-July Misc.
Just too tired and stressed to do my leg routine. High rep front squats were not in the cards. Did:
F. Squat 205 x 5, 2 sets.
F. Squat 185 x 5, 1 set
Muscle Snatch 75 x 5, 3 sets
Planks 1 Min, 3 sets
OH Squat 75 x 5, 3 sets
Hanging knee raise x 5, 3 sets
29-July Block 4 Cycle 6, Day 6
Barbell Row 115 x 12, 12, 12, 12
Dips BW x 10, 10, 8+2, 6+4
Pull-ups BW x 7, 7, 7, 5+2
CGBP 95 x 12, 12, 12, 8+4
OHP 65 x 10, 10, 9+1, 8+2
30-July Block 5 Cycle 1, Day 1
Conditioning
2 sets with 53lb kettlebell and 95 lb barbell
10 KB swing
3 snatch
15 KB swing
2 snatch
25 KB swing
1 snatch
50 KB swing
rest 2 minutes
Set 1 - 6:30
Set 2 - 7:20
Notes:
So busy with last days of current job, move planning, selling home etc. Behind on logging what work outs I can get in. Will be in temp housing for up to three months so will miss my platform. Will have to find a commercial gym. ugggh.
Starting Block 5. Due to relocation and temp housing, will keep doing Hypertrophy for another block.
31-July Block 5 Cycle 1, Day 2
Squat
195 x 10, 10, 10, 10
5 x Super Set:
Hamstring curl 50 x 10
Squat 205 x 5 - 2 second pause
Notes:
Did what I could with time.
1-August Block 5 Cycle 1, Day 3
Incline BP 100 x 12, 12, 12, 12
Barbell Row 115 x 12, 12, 12, 12
BTN Press 65 x 10, 10, 10, 10 - PR
Chins BW x 6, 6, 6, 8 + 3 - PR
Notes:
PR finally in BTN press. Finally hit all sets/reps. Increase Incline BP to 15 reps. Increase Barbell Row to 120. Leave BTN and chins as is.
5-August Block 5 Cycle 1, Day 4
Face pulls x 10, 4 sets
Hanging knee raise x 5, 5 sets
Ab Wheel x 10, 2 sets
Tri Band push-down x 20, 3 sets
Bicep band curls x 15, 3 sets
Oly:
75 x 3 cleans
95 x 2 cleans
95 x 1 c+j
135 x 2 clean + 1 jerk, 3 sets
155 x 1 - 3 misses
155 x 1 - clean
135 x 1 - c+j 3 sets