I like when I wake up and I have a sense of awareness. I hate the opposite.
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Morgan S.'s Summer Shred - w5d5
Thursday - 18 July 2024
Workout: Conditioning, 1720-1800 (40 minutes)
8 rounds of:
a) Sled push - 135 lbs + sled - 25 yards + Farmer’s walk - 2x65 lbs - 25 yards
b) Farmer’s walk - 2x65 lbs - 25 yards + Sled push - 135 lbs + sled - 25 yards
That.
Was.
Miserable.
M-I-S-E-R-A-B-L-E.
Lungs are burning, legs are burning, back is burning, traps are burning.
Just exactly what I needed.
8 Likes
Morgan S.'s Summer Shred - w5d6
Friday - 19 July 2024
Workout: Push, 0425-0530 (65 minutes)
Surge - 0432-0506
Warm-up
Begin: 0439; End: 0526; Duration: 47 minutes
a) Bench - 155x12, 175x10, 195x8, 215x6, 155xf (13+6)
b1) Press - 85 lbs - 10, 10, 10
b2) Upright row - 60 lbs - 10, 10, 10
c1) Single-arm DB bench - 35 lbs - 12L + 12R, 12L + 12R, 12L + 12R
c2) Skull crusher - 2x20 lbs - 12, 12, 12
d) DB lateral raise - 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12
e1) Push-up 15, 15, 10+5
e2) Dip - BW - 10, 7+3, 7+3
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
Good sleep or not, fatigue is still fatigue. Normally I can dig deep and find something on these push days, but today I was just digging—there was no finding.
13 Likes
Morgan S.'s Summer Shred - w5d6
Friday - 19 July 2024
Workout: Conditioning, 1905-1930 (25 minutes)
5 rounds of:
Assault bike - 12 cals
DB squeeze press - 2x40 lbs - 10
Clean & press - 85 lbs - 8
Better late than never!
10 Likes
Morgan S.'s Summer Shred - w5d7
Saturday - 20 July 2024
Workout: Deadlift, 1355-1430 (35 minutes)
Deadlift - 140x5, 170x5, 200x5 | 230x5, 260x5, 290x5, 320x5, 350x5, 380x5
No plan going in today, other than “deadlift.”
So that’s what I did.
First time I’ve had 315+ on the bar for anything—squats, deadlifts, whatever—since the end of Super Squats, which means about 6 months, give or take.
But everything was strong, fast (enough), and solid, despite an SI-joint flare up this morning for no reason that I can lay a finger on.
Can’t remember the last time I pulled 350, nevermind 380, for 5 reps that easily—has to have been a year or more, at least. I guess 380 wasn’t truly “easy,” but I probably had a rep or two rep in the tank, so that counts for something, right?
Makes me think I’m going to just keep on keeping-on with this bodybuilding + squat/deadlift stuff for the foreseeable future. It doesn’t seem to be hurting anything, at the very least.
Now, if I could just keep my stress in check and stop eating like an a-hole…
Edit: My intent is to hit the bike and do some swings for a bit of truly easy conditioning later today, just to get the blood flowing again and keep my hips loose. My SI joint is feeling okay, but it’s only 10 minutes later…
Edit 2: So I say, “I’m going to just keep on keeping-on with this bodybuilding + squat/deadlift stuff,” and then I read this article. Man, I love JW’s stuff!
15 Likes
Morgan S.'s Summer Shred - w5d7
Saturday - 20 July 2024
Workout: Conditioning, 1745-1800 (15 minutes)
5 rounds of:
Assault bike - min 10 cals or 1:00
KB swing - 24 kg - 25
Kept it nice and easy, as promised—bike took 1:00+ for 10 cals in every round, motion on the swings was long and slow.
8 Likes
Morgan S.'s Summer Shred - w6d1
Sunday - 21 July 2024
Workout: Squat, 1205-1240 (35 minutes)
Squat - 120x5, 150x5, 175x5 | 200x5, 230x5, 255x5, 280x5, 310x5, 335x5
I’d say:
but we all knew yesterday exactly what was coming today…
Turns out 335x5 matches my 5-rep PR, which I set back in May 2022. It just says, “hard, hard, hard,” in my paper logbook, so I’m guessing today’s sets matches that one for effort, too.
That made me look back at deadlift PRs, and I did 385x1 as a Joker back in May 2022 and later 370x6 in August 2022, so yesterday’s 380x5 (maybe with 1 or 2 grinders in the tank) is definitely some kind of progress…
Given that, it seems worth repeating that I think:
Edit: Thankfully, I had more to say about that squat PR here in my T-Nation log, and I can tell you: Today’s set wasn’t as difficult as the one in back in May 2022. Don’t get me wrong: It wasn’t easy, and though my eyes were bloodshot and I stalled a bit on each of reps 4 and 5 again today, my breathing was totally under control and I could’ve stood there with that bar on my back forever if I had to—thank you Super Squats!
Edit 2: And like yesterday, my intent is to hit the bike and do some swings for a bit of truly easy conditioning later today, just to get the blood flowing again and keep my hips loose.
15 Likes
FTW! Progress, is progress!
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That’s really cool man. Good luck and congrats on the PR of whatever variety!
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@ChickenLittle, @TrainForPain - Thank you both!
2 Likes
Morgan S.'s Summer Shred - w6d1
Sunday - 21 July 2024
Workout: Conditioning, 1700-1715 (15 minutes)
5 rounds of:
Assault bike - min 10 cals or 1:00
KB swing - 24 kg - 25
Pretty much an instant replay of yesterday.
7 Likes
Nice squatting!
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All those reps really do change how you feel with weight on your back. Nice squatting mate.
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@shaneinga, @simo74 - Thanks to you guys, as well!
2 Likes
Morgan S.'s Summer Shred - w6d2
Monday - 22 July 2024
Workout: Pull, 0410-0510 (60 minutes)
Surge - 0416-0455
Warm-up
Begin: 0420; End: 0504; Duration: 44 minutes
a) WG lat pulldown - 100x12, 110x10, 120x8, 130x(5.5+1), 100xf (15)
b) BB row - 130 lbs - 10+10, 10+10, 10+10
c1) Cable face pull - 30 lbs - 12, 12, 12, 12
c2) Cable lat pullthrough - 50 lbs - 10, 10, 10, 10
d) DB curl - 30 lbs - 7L + 7R + 7L/R
e) DB hammer curl - 30 lbs - 7L + 7R + 7L/R
f) Pull-up - BW - 5, 4+1, 5, 4+1, 5+1+0
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
Pumped and exhausted. It was a good morning.
16 Likes
Morgan S.'s Summer Shred - w6d2
Monday - 22 July 2024
Workout: Conditioning, 1745-1815 (30 minutes)
5 rounds of:
Assault bike - 12 cals
One-arm DB row - L/R - 40 lbs - 10
Clean & press - 85 lbs - 8
No less exhausted, but at least I’m pumped again!
13 Likes
Morgan S.'s Summer Shred - w6d3
Tuesday - 23 July 2024
Workout: Lower, 0425-0530 (65 minutes)
Surge - 0434-0511
Warm-up
Begin: 0440; End: 0524; Duration: 44 minutes
a) Heel-elevated goblet squat + air squat - 32 kg - 10 + 10, 10 + 10, 10 + 10, 10 + 10
b1) DB RDL - 2x45 lbs - 10, 10, 10
b2) B-stance DB RDL - 2x45 lbs - 10L + 10R, 10L + 10R, 10L + 10R
c1) Deficit KB sumo deadlift - 32 kg - 10, 10, 10, 10
c2) Bulgarian split squat - 2x45 lbs - 8L + 8R, 8L + 8R, 8L + 8R, 8L + 8R
d) Walking lunge - 2x35 lbs - 2xf (15L + 15R, 15L + 15R)
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
I woke up to bad news this morning: It’s leg day.
But the good news is: It’s now done.
Didn’t have the energy to be creative this morning, so I did those sumo deadlifts with my heaviest-but-still-too-light KB again today. Slow and controlled, though, so that helped achieve the goal.
12 Likes
Morgan S.'s Summer Shred - w6d3
Tuesday - 23 July 2024
Workout: Conditioning, 1555-1615 (20 minutes)
Cindy Rides a Bike - 5 rounds of:
Assault bike - 12 cal
Pull-ups (strict, various grips) - 5
Push-ups - 10
Air squats - 15
Done.
8 Likes
This made me smile. This reminds me of a training video from the early 1990’s with bodybuilder Berry de Mey in it. In the video he says something like. 'when I woke up this morning I got a funny feeling and I knew it was leg day".
Nice to get legs done early in the week.
2 Likes
Morgan S.'s Summer Shred - w6d4
Wednesday - 24 July 2024
Workout: Push, 0420-0530 (70 minutes)
Surge - 0425-0506
Warm-up
Begin: 0435; End: 0527; Duration: 52 minutes
a) Bench - 165x12, 185x10, 205x8, 225x6, 165xf (20+3)
b1) Press - 85 lbs - 10, 10, 10
b2) Upright row - 65 lbs - 10, 10, 10
c1) Single-arm DB bench - 40 lbs - 12L + 12R, 12L + 12R, 12L + 12R
c2) Skull crusher - 2x20 lbs - 12, 12, 12
d) DB lateral raise - 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12
e1) Push-up 15, 15, 15
e2) Dip - BW - 10, 8+2, 6+4
Semi-fasted: Black coffee upon waking (very, very late), 0.5 serving of Surge as above.
Absolutely running on fumes…
But that’s all the lifting workouts for Week 6. My intent is to hit up the typical push-day conditioning work before I head to the airport, so hopefully my morning cooperates.
From there, it’ll be some walking and maybe some hotel workouts in the Mile High City—but all of that depends on how the next 10 days or so play out.
15 Likes