great work mate you get extra points for almost running out of room on the bar, lol. Your approach regarding accessories seems sound to me. I do something similar in that I don’t really strain on accessories work I just get a bunch of solid reps done and create a bit of a pump. It gets some blood flowing through the muscles and it makes me feel good and almost look good for a brief moment in time.
1 Like
Yeah, it’s too easy to run out of room when you’re using all bumper plates, definitely pick up a few flat steel ones!
1 Like
Haha it’s a bit less impressive with the bumpers. I was hoping that the rogue echos would be a bit thinner, but they are still fat enough to cause me a bit of trouble. Hopefully I can snag a few from Craigslist pretty cheaply
Work for today:
Neversate Linear Week 5 Day 2
Giant set 1:
Banded pull-ups: 5 (Comeback PR), 4, 4, 4, 3
Press: 45x5, 95x3, 115x5, 125x5, 130x5, 135x5, 140x5 (Comeback PR)
Rear delt raise: 15x8, 15x8, 15x8, 15x8, 15x8
Giant set 2:
Axle row: 115x9, 115x9, 115x9
Bench: 135x10, 145x10, 150x10
Band pull apart: 13r, 14r, 14r
Giant set 3:
Axle curl: 45x12, 45x12, 45x12
Lat raise: 15x10, 15x10, 15x10
Band pushdown: 12, 12, 12
Jump rope: 50, 50, 50
Notes:
- Good day overall. Hit two PRs in the first giant set, so that’s good.
-threw on my belt once I got to 135 on overhead. Was much needed, erectors are fried from yesterday.
4 Likes
Alright, was meaning to do this on the 1st, but life got in the way. Anyway, I am a big believer in short term goals. So with that being said, here are my goals for August.
Weight: 257 (Currently 269.0 as of this morning, down 10.4 in the last month)
Overhead Press: 150x5
Trap Bar Deadlift: 450x5
Squat: 275x5 (might be ambitious, not sure)
Bench: 220x5
Banded Chins: 7
Banded Pullups: 7
1.5 mile run: 14:55
Atlas CFT: 8 rounds
Time to work
6 Likes
I really like it when guys lay out their goals for the month. Having some mini targets to work towards as part of an overall bigger objective is a great way to break to down and keep progressing. Looking forward to seeing you smash these mate.
2 Likes
If you don’t mind me asking how old are you and how tall are you? We are pretty close in a lot of lifts. You will kill those goals man.
24, 5’10
Cool. I’m older at 30 but we are the same height so might be neck and neck on lifts for a while.
What’s this? I must have missed a description somewhere…
My cheesy as hell name for the WOD I made up lol.
AMRAP 15 min
5 power cleans 95lb
5 burpee pull-ups
5 squats
5 push-ups
3 Likes
Not sure if you’re a Nine Inch Nails fan, but the log title reminds me of one of my favorite songs from Trent, which I frequently play for my training
First lyrics
“I’m going back/of course I am/as if I ever had a choice/back to what I always knew I was/on the inside/back to what I really am”
Whole thing just full of great lyrics. It’s my anthem, haha.
3 Likes
Truthfully, not all the well versed with the band, but I did check out the song, and it’s definitely on my playlist now. Thanks for the recommendation
1 Like
That looks like a pretty brutal one! I need to start incorporating some WOD’s or at least more HIIT into my rotation.
Good stuff, although I prefer my industrial metal Tool-style.
1 Like
Work for today:
Giant set:
Box jumps: 3, 3, 3, 3, 3
Squat: 45x5, 135x5, 185x3, 225x5, 240x5, 250x5, 260x5, 265x5 (Comeback PR)
Ab wheel: 5, 5, 5, 5, 5
Giant set 2:
Box jumps: 3, 3, 3,
RDL: 145x10, 145x10, 145x10
Russian twist: 5lbx10, 5x10, 5x10
Giant set 3:
Banded chins: rbx6 (Comback PR), 5, 4
Kb swing: 53lbx11, 53x11, 53x11
Lunge: 8, 8, 8
Conditioning:
15 min Peloton class: rank 5,640 out of 38,339. 200 cal burned
Notes:
- squats felt great. Honestly, just super solid. I have a tendency to good morning my squats once I start to strain myself, working hard to make sure my legs are doing all the work instead of my back. It’s definitely working. I can feel myself wanting to tip forward, but really focusing on driving with my quads and pushing through the heels is helping my stay a lot more upright even on the heavy sets. 275x5 is definitely falling this month.
- PR on banded chins. Honestly, chins and pulls are both progressing better than I expected/hoped. Hopefully by the end of this program I end up ditching the bands.
-revoke my man card if you want, but I Fu$&#%^ love the peloton. As much as WOD type workouts ring the bell, I do really believe there’s a big benefit to more steady state cardio like running, swimming, biking, etc. While I used to run a lot, the bike is awesome at letting me really push myself without the impact on my knees, and the ranking aspect of the programs riles up my competitive nature just enough to push me a bit harder than I would like to go. Got it for my wife, but honestly super happy to have it for myself. 100% worth the purchase in my books.
On that note, finally cleaned up all the moving boxes, so I can finally show off my home gym.
I will go ahead and call it complete for now. Always a few more toys you want, I’m still itching for more DBs, a lat pulldown, and maybe some strongman toys, but I’ve got enough here to get the work done.
11 Likes
Excellent job on the squats!
1 Like
Work for today:
Giant set 1:
Axle row: 115x9, 115x9, 115x9, 115x9, 115x9
Bench: 45x5, 135x3, 185x5, 200x5, 210x5 (Comeback PR), 200x5, 200x4 (dammit)
Band pull apart: r13, 13, 13, 13, 13
Giant set 2:
Banded Pullup: rbx5, 5, 4,
Axle press: 95x10, 95x10, 95x12 (Comeback PR)
Rear delt raise: 15x8, 15x8, 15x8
Giant set 3:
Axle curl: 45x12, 45x12,45x12
Lat raise: 15x10, 15x10, 15x10
Push-up: 8, 8, 9
Conditioning:
1.5 mile run: 15:15 (Comeback PR)
Notes:
-Bench went decent. Was hoping that 215x5 would be in the works today, but I knew i didn’t have it after my set with 210. Always next week.
-axle press felt good, though I was lopsided on my second set. I’m sure I’m just an idiot, but I am just no damn good at visually placing the center of the axle. Always just like an inch or two off, not enough to really throw off the list, just enough to make it dicey.
-run went well. Second time running in the past…. Well, too long haha. Shaved a little over a minute off of my time last week, 100% due to just lengthening my stride. I think I will be down to around 14 min 1.5 mile pace without any change in cardio ability once I really regain my stride form and pace count. Definitely think I’m good to hit that 14:55 by the end of August
5 Likes
Damn you are killing it. I am going to have to put my big boy pants on to keep up.
1 Like
The Ironmind axle has a little circle of knurling on it to do this: no shame in putting some athletic tape on the axle to mark it off.
Your home gym rocks dude!
1 Like
@cstan097 well, the bench PR is kind of cheating haha. First time doing 5s on bench since getting back into it, so it’s really a PR by default, but I’m counting it regardless. The axle was earned though. Either way, seems like you’ve got a pretty good lead on me on bench, I will definitely be turning it up a notch if I can hope to compete!
@T3hPwnisher thanks about the gym! Been a dream since I was in high school, honestly so psyched to have it up and running. The flags are a bit sentimental too. American flag was given to me by my congressman after getting my appointment for school, flew above our state capitol. Academy flag was given to me by a mentor of mine when I commissioned, then the POW flag relates to my old ship, good friend of mine gave it to me as a going away momento. Lots of memories associated with those flags, gives me a bit of reflection every time I walk into the gym.
And yep, 100% been meaning to put on some athletic tape, just one of those projects I haven’t gotten to. Still need to do it haha
3 Likes