Oh cmon I thought you’d be stoked about this, I’ve got em in every meal! It’s progress…. Haha
It is, but I know that you have great potential. Don’t settle. lol
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This is an awesome idea, you should definitely do it if you have the passion. Would you make it public?
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I mean, i definitely wasn’t planning too lol. I don’t really want it to look like I’m trying to give advice, or say I’ve got it figured out, so it’s not something I really would publish. BUT, whenever I’m done, I can definitely send you a link so you can see my mad ramblings lol
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Yeah man shoot it over whenever, I’ll check it out
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lol this will be a work in progress type of deal, so don’t hold your breath, but hopefully I’ll have it put together in a month or so
16Jun25:
Agile:
Pigeon stretch
Butterfly
T spine on bench
Squat holds
Bar around the world
Powerful:
Depth jumps from bench: 1x3
Barbell squat jump: 45x3, 65x3, 65x3, 65x3, 85x3
Strong:
Squat: 135x5, 225x3, 275x3, 315x6, 315x6, 315x6, 315x6
Built:
RDL: 185x12, 185x12, 185x12
Superset:
Close stance slant board dual kb front squat: 35sx10, 35sx10
GHD sit-up: 15, 12
Band row@cross twist: 2x G+45x10
Conditioned: GPP work
5 rounds
80 meter backward 90lb sled drag
12 53lb kb swings
75 jump rope
Notes:
- slightly, put some pen to paper and came up with some programming.
- Doing 9 week blocks, split into 3 week waves.
- 6 days per week training. 4 of those lifting, 2 just conditioning
- Plan is basically some explosive work and the start of each workout. Upper lower split. On lower days, do a GPP/wodish style conditioning that focuses on simple strengthening movements. On upper days, do some dedicated intervals/ mid range running sessions. On non lifting days, mobility/weak point work and some zone 2 cardio. 10-20 minute cardio sessions on lifting days, 30-60 minute on non lifting days. Sunday is a complete rest day.
- Came up with a progression model for the main lifts. First 3 weeks, 4x6 at 70%, 75%, 80%. Next 3, 5x5 at 75, 80, 85. Next 3, 5x3 at 80, 85, 90, followed by a test week where I’ll work up to a hard but manageable single and see where I’m at.
- For hypertrophy work, just picking 3-4 exercises for 2-3 sets of 8-15 reps, working hard through a full ROM. Mind blowing stuff right here lol.
- Alright, onto today’s workout
- Squat jumps are new to me. Just put the bar in a hi bar position and jumped for all I was worth. Felt pretty good. Not focusing on weight AT ALL here, just yeeting myself at max velocity
- Squats moved well. 4th rep of set 3, I nearly lost the bar forward. Which was weird, because everything else was smooth. Think I just was focusing too much on hitting depth and didn’t realize how much I let the weight move into my toes. Corrected it and everything moved well.
- Hypertrophy work all felt good.
- Happy with my GPP circuit I set up. Not trying to “sprint” through this, goal was just continuous movement. I didn’t stop at all, nor did I rush anything. Drag was controlled, swings were crisp, and jump ropes were… well jump ropes. Not a lot of variety there lol.
Also
New home gym addition. I love competition bumper plates. All through high school and college, it’s what my gyms had. That or urethane. Thought about outfitting the whole gym with them, but they were too pricey for me to justify, especially if I wasn’t doing any OLY work. Well, I want to start some, so I figured I needed bumpers. Wasn’t going to go for the nice ones, but I managed to snag 4 45lb ones on Facebook marketplace for $300, and for that price, it was worth it to me. Still will need to get some 25lb ones, especially for the mrs, but getting probably all the 45s I need for OLY work essentially half price made it worthwhile to me.
10 Likes
nice pick-up
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17Jun25:
Agile:
Butterfly stretch
Hollywoods
Weighted squat hold
T spine over GHD
PVC windmills
40m A skips
Powerful:
Med ball slam 3x3
Med ball overhead throw 3x3
BTN Push Press/jerk: 45x3, 65x3, 65x3, 85x3, 95x2, 95x2, 95x2
Strong:
Bench press: 45x10, 135x5, 185x6, 185x6, 185x6,
Superset all with 10 red band pull aparts
Built:
30 incline bench: 65x11, 65x10, 65x8
One arm Db row: 115x10, 115x10
Superset
Lat pulldown: 120x10, 120x10, 120x10, 120x10
Db fly: 20x10, 20x10, 20x10, 20x10
Superset:
Rope pushdown: 45x15, 45x15, 45x15
Lat raise: 20x12, 20x12, 20x12
Conditioned:
400m intervals, 90 sec rest in between
8.0 mph
8.6 mph
9.1
9.5
Notes
- BTN jerks felt good. A lot easier for me than regular, since I don’t have to deal with trying to get a front rack. Purposely going very light, almost having to catch the barbell in the fingers at the top so it doesn’t fly out of my hands, but that’s good since these aren’t for weight but rather power development.
- Bench felt good.
- Hypertrophy work felt good. Heavier sets to begin for chest and back, then did a superset with VERY light weight that I was flexing VERY hard, and it felt good.
- This interval workout was a staple of mine in college, 15 minutes and just whips your ass.
- I need to get a headband. And maybe wristbands. I’m sweating so much, I ran that last 1/10 mile blind just from how much I got in my eyes lol.
10 Likes
18jun25:
Bulletproof:
Giant set 1:
Stair toe touch: 10, 10, 10
Rotator cuff: 10x10, 10, 10
Lying y raise: 5x10, 10, 10
Giant set 2:
Cable adductor: 30x10, 10
McLeod flys: 25x10, 10
Hanging knee raise: 5, 5
Conditioned:
30 min ruck
3.3mph, 5inc, 50lb ruck
7 Likes
19Jun25:
Agile:
Child’s pose into snake pose
Weighted squat holds
Hollywoods
Wall leaning chest stretch
Powerful:
Clean grip hi pulls: 95x3, 115x3, 135x3, 135x3, 135x3, 135x3, 135x3, 135x3
Strong:
Deadlift: 335x6, 335x6, 335x6, 335x6
Built:
Supported BSS: 65x12, 65x10
Slant board wide goblet squat: 44x11, 44x10
Superset:
Ab wheel: 12, 12
GHD: 10, 9
Conditioned: GPP work
4 rounds
100 yard 53lb kb farmers walk
10 slant board air squats
75 jump rope
Notes:
- High pulls felt pretty good. Not really focusing on weight, again just trying to move that bar as fast as possible. I can basically hit my chin with it, and honestly my hands on top are probably arresting the bar from going higher. Giving myself a bit more time of my mobility work before I try to learn the catch.
- Using 480 as my deadlift Max, which isn’t really my max but it’s a good “working max.” 70% gets me 335, which is just a ton lighter than I have run deadlifts in forever. Bar speed was very good.
- You know, 70% felt pretty light on deads and bench. But on squats? That shit was heavy. It definitely is 70%, I hit that 430 just a few weeks ago now, but I’m still at a point where 315 on my back feels heavy period lol.
- Supported BSS feels great. I can isolate the muscles a lot better holding a db in one hand rather than using the SSB. With my loadable DB, I should be able to keep progressing that until it’s pretty damn heavy, though at some point the holding db part will get unwieldy.
- Cutting volume a bit because of the new fitness modalities. Accessory work is two sets hard, then moving on.
- Just paused mid workout to order 3 of the JUNK brand headbands from Amazon. DC humidity came out of nowhere this week, I seriously feel like I’ve been swimming lol
- Doing these goblet squads a little wider than comfortable, touching ass to ankles, and focusing on leg extension effort to start the squat. This is really as much a mobility exercise as a strength for me
- This conditioning was BRUTAL. And I did not mean for it to be lol. The farmers walk was more difficult than I expected. My path is on a hill, so the last 50 yards I’m walking back up it, which is tough. So damn hot out that when I took my phone outside with me, it overheated in the middle of round 2 and my music shut off lol. Sweet just pouring out. Tough one
11 Likes
Update:
Holy hell it’s been like 2 hours since I finished this and my traps are already screaming at me. My traps are NEVER sore lol. Not sure if it was the hi pulls or the farmers, but I’m feeling it
3 Likes
Alright, let’s go
Meal 1 and 2:
8 oz ground beef
1 cup rice cooked in bone stock
1 cup spinach
.5 cups mixed veggies
Meal 3:
8oz boneless skinless chicken thighs with sugar free teriyaki seasoning
1 cup white rice
1/2 cup riced cauliflower & Broccoli
1/2 cup shredded carrots
12 oz of Costco low breaded chicken tenders
3 full size pickles
I am at 4 full cups of veggies before the 3 pickles. Not sure the pickle to cup equation, but I gotta be at least over 5 cups.
If this isn’t enough veggies, I swear on all that is holy I am doing the carnivore diet haha.
Also, the teriyaki bowl ended up being less calories than my guessing math at the grocery store, so even though I’m at 221g protein for the day, my daily calories are only 1900. I think I’m going to add some type of fruit to get my closer to 2100, wasn’t trying to lower calories this week
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I knew you had it in you! This is beautiful. Seriously. BEAUTIFUL. I’m so proud!!
Throw a little fruit in there and call it a day! Nice work, sailor!
**Note on pickles - they sort of don’t count as anything but salty and delicious. lol
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Haha, got the approval stamp, I can rest happy now.
What’s the deal with pickles? Aren’t they just salty cucumbers?
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Yes, but the pickling process sucks any nutrients and breaks down most of the fiber. Don’t stop eating them for those reasons though, because they are freaking delicious! (As long as you stick with dill and not those nasty sweet pickles…)
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what about picked jalapenos?
Huh. Well that sucks. I love pickles lol, the least they could do is love me back.
I’ll definitely still eat them just for salty snack though. Definitely dill lol. Don’t get my wife started on bread and butter, she has VERY firm pickles about this issue lol
Same deal. Great for flavor, not nutrient jackpots.
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