Copying this here as a reminder:
So much wisdom, as always—thanks, @T3hPwnisher!
4 Likes
Easy Strength for Fat Loss
Saturday - 17 February 2024
Workout: Easy conditioning, 0430-0525 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted.
Heading to an all-day basketball tournament with my son’s school team in about a half-hour. Got about 1:15 in the car (each way), and they’re guaranteed at least four games, with the last of those beginning the single-elimination rounds. We’re really looking forward to it, so hopefully they do well!
11 Likes
Hell yeah bro! Glad you dig it.
2 Likes
Easy Strength for Fat Loss
Saturday - 17 February 2024
Workout: Extra work, 1750-1820 (30 minutes)
Push-up - 25, 25
Breathing squat - 245 lbs - 20
DB pullover - 25 lbs - 20
Donkey calf raise - 75 lbs - 20, 20, 20
Okay, I’ve just gotta say it: I love that I can walk in and, with literally only 25 push-ups as “warm-up,” knock off 20 (actually 22, but who’s counting?) breathing squats at 245 lbs without batting an eye.
THAT’s what Super Squats does to you, folks!
Basketball went pretty well today: They lost in the semi-final round (5th game) to a team that was distinctly better—certainly more disciplined, in any case. My son played pretty well: Not his best day offensively (4 or 5 good shots that just didn’t fall!), but his defense was strong. Not a bad way to close out the school team’s season!
No rest for the weary, however: We’ve got another early morning and long day tomorrow, this time at the pool!
15 Likes
Easy Strength for Fat Loss
Sunday - 18 February 2024
Workout: Easy conditioning, 0500-0555 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted. Off to the pool!
11 Likes
Easy Strength for Fat Loss
Sunday - 18 February 2024
Workout: Conditioning, 0950-1015 (25 minutes)
Push-up - 25, 25
Cindy Rides a Bike - AMRAP, 15 minutes
Assault bike - 12 cal
Pull-ups (strict, various grips) - 5
Push-ups - 10
Air squats - 15
Rounds: 5 + 26 (6 full rounds in +???)
Still fasted.
Okay, change of plans: Mrs. SvenG took my son over early, and I’ll be leaving with my daughter shortly. Anyway, I was able to knock this out, so that’s it for today. See you all tomorrow morning!
15 Likes
Easy Strength for Fat Loss
Monday - 19 February 2024
Workout: 16 of 40, 0425-0555 (90 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0439; End: 0456; Duration: 17 minutes
Farmer’s walk - 4x25 yards - 2x65 lbs
Press - 135x3, 140x3, 145x3
Chin-up - BWx3, 5x3, 10x3
Deadlift - 275x3, 285x3, 295x3
Ab wheel - ramp (19) - 8, 2
Walk - 45 minutes
Fasted.
15 Likes
Easy Strength for Fat Loss
Monday - 19 February 2024
Workout: Conditioning, 1545-1620 (35 minutes)
Push-up - 25, 25
??? - AMRAP, 15 minutes
Assault bike - 12 cal
Bench press - 225 lbs - 5
Split squat - L/R - 80 lbs - 5
Rounds: 5 + 4.x (6 full rounds in +3:11)
Worked a half day, went to the dentist, then knocked this out.
Tried split squats with the EZ bar today ('cause that’s how I used to do them), but for all the pain involved in a split squat, I find the rear-elevated Bulgarian version to be more effective. Based on today’s version, though, I think I can push the weights up on those a little, so I’ll try that next time.
13 Likes
and also the most:
Painful
humbling
horrible
doms inducing
you pick
1 Like
I thought that’s what I said!
LOL
1 Like
This is awesome. Really jealous of that split squat!
1 Like
Thanks, man, but don’t be: That’s only 80 lbs total on the EZ bar, not 80 lbs per hand or something crazy like that. The “L/R” is just my notation for 5 reps on each leg.
2 Likes
Easy Strength for Fat Loss
Tuesday - 20 February 2024
Workout: 17 of 40, 0430-0555 (85 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0443; End: 0500; Duration: 17 minutes
Waiter’s walk - 4x25 yards - 40 lbs
Press - 140x3, 145x3, 150x3
Pull-up - 5x3, 10x3, 15x3
Deadlift - 285x3, 295x3, 305x3
HLR - 10
Walk - 45 minutes
Fasted.
Up 5 lbs on the press and pull-up top sets over last week’s straight sets, and up 10 lbs on the deadlift. I’m happy with how those moved this morning, and the plan is hit to each of those for 3x3 tomorrow.
13 Likes
Easy Strength for Fat Loss
Tuesday - 20 February 2024
Workout: Conditioning, 1610-1650 (40 minutes)
Push-up - 25, 25
Donkey calf raise - 75 lbs - 20, 20, 20
@simo74 complex - 95 lbs - 5, 5, 5
Assault bike - 60 cal
So the “@simo74 complex” is: Deadlift → row → hang clean → front squat → press → back squat → good morning → press. Maybe it’s got another name, but I called it that because I think I saw this (or something close) in his log recently.
The hang clean → front squat is my weak link, though I probably couldn’t push it much higher anyway because of the presses.
Regardless, it’s a beastly move, and 5 reps at only 95 lbs had me drenched in sweat by the end. I’ll have to do those again soon!
8 Likes
This is really the ‘Dan John’ complex straight from Mass Made Simple.
2 Likes
Based on your recent sled work, I’m thinking “Dan John” and “@simo74” are more or less the same at this point…
3 Likes
Easy Strength for Fat Loss
Wednesday - 21 February 2024
Workout: 18 of 40, 0435-0600 (85 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0447; End: 0500; Duration: 13 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 150 lbs - 3, 3, 3
Chin-up - 15 lbs - 3, 3, 3
Deadlift - 305 lbs - 3, 3, 3
Ab mat crunch - 10 lbs - 10
Walk - 45 minutes
Fasted. Alarm woke me up today—man! That’s harsh. Moving slowly until the carries, then I found a gear and locked in. I’m very happy with how everything moved this morning.
13 Likes
Easy Strength for Fat Loss
Wednesday - 21 February 2024
Workout: Conditioning, 1740-1810 (30 minutes)
Push-up - 25, 25
??? - AMRAP, 15 minutes
Assault bike - 12 cal
BB curl - 55 lbs - 10
Kirk K. row - 115 lbs - 10
Rounds: 5 + 22 (6 full rounds in +0:51)
BB curl - 55 lbs - 10
Nice combination, but I was unhappy with the last round of curls—I was rushing to squeeze them in before the timer expired and I got sloppy, so I did another set of 10 super-strict reps after the fact.
11 Likes
Easy Strength for Fat Loss
Thursday - 22 February 2024
Workout: 19 of 40, 0430-0555 (85 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0441; End: 0459; Duration: 18 minutes
Waiter’s walk - 4x25 yards - 40 lbs
Press - 140x3, 145x3, 150x3
Pull-up - 5x3, 10x3, 15x3
Deadlift - 285x3, 295x3, 305x3
Ab wheel - ramp (19) - 8, 2
Walk - 45 minutes
Fasted.
14 Likes
Easy Strength for Fat Loss
Thursday - 22 February 2024
Workout: Conditioning, 1705-1740 (35 minutes)
Push-up - 25, 25
Standing calf raise - 75 lbs - 20, 20, 20
Neck extension - 20 lbs - 20, 20, 20
Neck flexion - 20 lbs - 20, 20, 20
Assault bike - 60 cal
Done.
10 Likes