Deload - d4
Wednesday - 12 March 2025
Workout: Daily work, 1805-1825 (20 minutes)
3 rounds of:
Leg ext - 90 lbs - 8
Leg curl - 75 lbs - 8
KB swing - 32 kg - 15
Assault bike - 30 calories
And quicker still today.
At least it felt that way…
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Good to know people are still using the RPS scale 
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@simo74 - I try not to, generally speaking—but sometimes you’ve just gotta do what you’ve gotta do!
I was actually quite pleased with myself for not giving up once I realized I almost bit off more than I could chew.
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Deload - d5
Thursday - 13 March 2025
Workout: Conditioning + abs/calves, 0750-0825 (35 minutes)
EMOM, 8 minutes
Clean & press - 115 lbs - 3
Air squat - remaining time
3 rounds of:
a) Hanging knee windshield wiper - 6
b) Plank - 45 seconds
c) Ab mat situp - 15
Seated calf raise - 120 lbs - 90 seconds
Fasted.
Had the strength for probably 1 more C&P rep per round—maybe 2 more—but only for 8 minutes… Maybe sometime I’ll see if I can last through 15 minutes with 3 reps in that one.
Happy with how this morning’s went, in any case!
Daily work to follow.
12 Likes
Deload - d5
Thursday - 13 March 2025
Workout: Daily work, 1700-1720 (20 minutes)
3 rounds of:
Leg ext - 90 lbs - 8
Leg curl - 75 lbs - 8
KB swing - 32 kg - 15
Assault bike - 30 calories
That’s that. Again.
10 Likes
Nice!
1 Like
Deload - d6
Friday - 14 March 2025
Workout: Deadlift, 0750-0850 (60 minutes)
Begin: 0809; End: 0845; Duration: 36 minutes
a) Deadlift - 265x5, 285x5, 305x5, 325x5, 345x5
b1) BB row - 165 lbs - 4, 4, 4, 4
b2) Lat pulldown - 120 lbs - 4, 4, 4, 4
c) T-bar row - 115 lbs - 6, 6, 6
d) DB curl 42s - 2x20 lbs - 1x(7L/7R/7B standard + 7L/7R/7B hammer)
Fasted.
Straps on at 345. Was hoping for 365x5—and I might’ve been able to do it—but I was running out of steam early on today, and had no desire to hurt myself for… What?
Nothing.
Even though these are “easy 5s,” none of them were easy—but the reps I did get were super-solid, so I’m satisfied with that for a deload: If I’ve done the math correctly, JW’s e1RM max with 345x5 puts me at 402, which is just about right based on last week—maybe a little low, 'cause I think there was more in there last week, and I think there was probably a little more in there today, too. Good enough for me, regardless.
Really started tanking during the row/pulldown superset, but I was happy with how the rest finished out, considering.
Daily work to follow.
13 Likes
Deload - d6
Friday - 14 March 2025
Workout: Daily work, 1740-1800 (20 minutes)
3 rounds of:
Leg ext - 90 lbs - 8
Leg curl - 75 lbs - 8
KB swing - 32 kg - 15
Assault bike - 30 calories
9 Likes
Deload - d7
Saturday - 15 March 2025
Workout: Conditioning, 0740-0800 (20 minutes)
1 round of:
Burpee - 10
Pull-up (strict, various grips) - 5
Bear complex - 65 lbs - 5
Assault bike - 10 minutes
Done. Daily work to follow.
10 Likes
Deload - d7
Saturday - 15 March 2025
Workout: Daily work, 1355-1415 (20 minutes)
3 rounds of:
Leg ext - 90 lbs - 8
Leg curl - 75 lbs - 8
KB swing - 32 kg - 15
Assault bike - 30 calories
Done.
8 Likes
4k Air Squat Challenge - Day 1 of 8 (?)
Sunday - 16 March 2025
Workout: Press, 0940-1020 (40 minutes)
5 rounds of:
a) 10 air squat, 1 press
b) 15 air squat, 2 press
c) 25 air squat, 3 press
d) 50 air squat
e) 3-minute rest
Time: 31:27
Air squats: 500/4000
Fasted.
That’s right: I’m boring and uncreative—and tired of KB swings—so I’m ripping off DJ’s 10K Swing Challenge and running (at least) 8 days of the basic protocol using air squats instead of swings and either good mornings or hip thrusts instead of goblet squats—probably good mornings?
It’s only Day 1, but even so, this is harder than it looks: I first started to feel the fatigue during the set of 50 in Round 3, and it was definitely tough by the end.
The swing protocol calls for 3-minute rests between rounds, but I started again after just 90 seconds.
I used 115 lbs for the press today, but I think I can bump that up—potentially 10 lbs or more—and still get quality reps.
And that was the name of the game, here: Quality.
I tried to make every rep of both moves as strict and deliberate and exactly the same as the very first each time through, and I think I did a pretty good job—I definitely didn’t let myself get lazy.
Anyway, I’ll be doing this between now and leaving for my work trip next Sunday afternoon. What happens while I’m away is anybody’s guess at this point… Air squats are easy if I can make time to get work in, but the lifts might look a little different. (And it may just end up being nothing: I always have such high hopes for getting something in when I travel, but who knows?)
I’m not yet sure what daily work will be, but it will likely involve alternating days of sled work and carries, together with some neck work and maybe something else. Guess we’ll find out soon, because…
Daily work to follow.
13 Likes
Random question: Does anyone have experience with this functional trainer by Titan?
More generally, are functional trainers like this actually useful?
Opinions welcome.
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I have this one. If the titan trainer is anything like it in the way of the mechanical stuff, 15lbs (each side) on this is like 60-70lbs on a normal pulley (at most gyms).
I think I’d buy this again over a full trainer just because it seems like the only thing you lose out on with the pulley tower is flys or anything requiring 2 cables coming from the sides. Also, the price difference is nice and I’ll gladly lose out on flys because of it
2 Likes
@freshyfresh - Thanks for that, my man! I appreciate the details.
1 Like
4k Air Squat Challenge - Day 1 of 8 (?)
Sunday - 16 March 2025
Workout: Daily work, 1410-1440 (30 minutes)
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 25 yards
b) 1-pump burpee - 12
c) Farmer’s walk - 2x77 lbs - 25 yards
d) Y-raise - 2x15 lbs - 12
Neck extension - 10 lbs - 30, 20
Neck flexion - 10 lbs - 30, 20
Still fasted. Actually, almost all of my work last week was fasted: I ended up doing a 20-hour fast most days, more or less by accident. This week will likely follow a similar pattern.
Anyway, it’s been a while since I last carried—and, man, did it feel good! For some reason, carries and sled work still make me feel badass, so I’m looking forward to the daily work this week.
And I remember now why it’s considered hard conditioning, too: Definitely hits differently than even high-intensity rides on the Assault bike.
That’s it for today. Opinions on the Titan (or any) functional trainer are still welcome.
12 Likes
You are absolutely mad and I love it. What was the verdict on the “everyday is leg day” experiment? Did you have to buy all new jeans and slacks?
Just playing devil’s advocate - it seems like you are trying to find the problem to your answer here. What are you trying to accomplish in your training with this that you can’t do already? Looks like you already have some kind of cable setup because I see you logging Lat Pulldowns. Of course, if you just like having shiny toys, then disregard. But for me, this thing would be an embarrassment of riches.
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This seems like a terrible idea, probably effective but miserable. Glad to see you’re still a monster.
@throwawayfitness might have that, don’t think it’s quite that but has the most comprehensive system I can think of
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Thanks for that! I’m 99% sure that this:
will last all of about 2-3 days—luckily I’ve only signed up for 8, haha!
I think it was successful: My quads have a bit of definition, and my hamstrings feel less “stringy” and more solid, if that makes sense. My knees hurt, though—so much so that I chose air squats over sissy squats for the next 8 days—and I think it’s not coincidence.
We’ll have a real test of growth next week, however: The work trip will bring out some pants I haven’t worn in awhile (WFH FTW!), and because it’s in Orlando, I’ll also be wearing shorts for the first time since the cold weather moved in late last year.
I wasn’t smart enough to take photos or do any actual measurements or anything objective like that, but I “feel” like there was so growth, and that’s enough to for me!
There it is! I knew as soon as I posted a question like that someone smart would ask about goals.
Training-wise, I really like the constant tension cable machines can give you for certain movements, and I find bands hard to work with. (I’m think I’m just inept, though, because plenty of people seem to be able to make band work, well, work.)
Similarly for DBs with those movements: I’ve not been able to get the stimulus I’m looking for with things like DB pec flyes—I’ve been trying to replicate the feeling I got from the machine I used all the way back in college—that’s when I built the foundation whatever pecs I still have—and nothing has even come close.
My current machine is a single-cable, fixed-high, fixed-low position, so while I can do unilateral versions of most movements, that doubles the time it takes to complete such movements, which means I tend to stay away from them. And some movements are hard or impossible to do well unilaterally because of balance or stability issues: The left-right symmetry is somehow inherent to making the movement effective.
I also miss the ability to fine-tune angles due to the fixed high and low positions, and I miss out on mid-level movements entirely because the machine just doesn’t allow it.
So, while I don’t disagree that maybe I’m:
I might have also convinced myself there’s something legit behind my question.
Even so, it might just be:
I genuinely don’t know which way I’m leaning just yet…
3 Likes
Thanks for that, @heretolog! I’m hoping it ends up being more Bad Idea than just bad idea, so stay tuned to see how it turns out…
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Jesus, my knees took one look at this and started hurting. They’re currently giving me a hard “don’t you fucking dare” stare.
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