Welcome back!
1 Like
fwiw, the volume I’m doing with my current coach is MUCH lower than what I was doing pre coach.
Have only been getting stronger with the side benefit of not stumbling around like i’m drunk or high after heavy squat and deadlift days
4 Likes
@shaneinga - Thanks! I’m excited to see where I can go with this Summer Shred business.
@anna_5588 - That’s an excellent data point—thank you!
2 Likes
Morgan’s Summer Shred - w1d2
Monday - 14 April 2025
Workout: Push A, 0750-0920 (90 minutes)
Begin: 0810; End: 0919; Duration: 79 minutes
a) Seated DB press - 45x12, 50x10, 55x8, 57.5x6, 60x4
b1) One-arm bench press - L/R - 50 lbs - 12, 12, 10, 10
b2) DB flye - 40x10, 40x10, 30x8, 20x8
c) Around the world - 15 lbs - 10, 10, 10, 10
d1) Face pull - 40 lbs - 12, 12, 12
d2) Triceps pushdown - 20 lbs - 15, 15, 15
e) Lateral raise - 12/10/8 lbs - 10/10/10, 10/10/10
Fasted.
Lots of fumbling around trying to find the right weights today, which isn’t entirely unexpected. Those DB flyes were murderous, definitely tweaked something in my right elbow, so I dropped the weight quickly and significantly there.
Feeling toasty here at the end of it, though, so it’d be hard to consider that a bad day!
18 Likes
Welcome Back!
1 Like
@Friedrich - Thank you!
Morgan’s Summer Shred - w1d3
Tuesday - 15 April 2025
Workout: Conditioning, 0745-0855 (70 minutes)
5 rounds of:
a) Pull-up (strict, various grips) - 5
b) Push-up - 10
c) Air squat - 15
5 rounds of:
a) Bear complex - 75 lbs - 5
b) Towel hop - 50
Assault bike - 15 minutes
Fasted.
Tuesday’s and Thursday’s workouts are, “One hour of intentional cardio,” which is pretty open-ended and an interesting characterization of what Morgan intends. In any case, this stuff is my attempt at that goal.
I originally had 5 rounds of sled + DB snatch + wall balls written in, but we’re having some work done at the house, and the guys showed up with their trucks and equipment just at the end of Round 1, so I had to call it 'cause they needed the driveway.
I won’t likely “make up” the work, because I’m pretty dead after what I did get through, and I think I hit the goal. In the future, I’d likely modify to go 5, 4, 3 rounds of what I had planned, anyway, because this took long enough as it was.
15 Likes
Morgan’s Summer Shred - w1d4
Wednesday - 16 April 2025
Workout: Lower A, 0750-0910 (80 minutes)
Begin: 0802; End: 0908; Duration: 66 minutes
a) 1-1/4 squats - 135 lbs - 12, 12, 12, 12
b) Sumo deadlift - 185 lbs - 12, 12, 12, 12
c1) Bulgarian split squat - L/R - 2x25 lbs + BW - 10+10, 10+10, 10+10
c2) Seated CR - 170 lbs - 20, 20, 20
d) Walking lunge - BW - 24, 24, 24
Fasted.
Please pass me the puke bucket again… Thank you.
18 Likes
Morgan’s Summer Shred - w1d5
Thursday - 17 April 2025
Workout: Conditioning, 0745-0855 (70 minutes)
5 rounds of:
a) Pull-up (strict, various grips) - 5
b) Push-up - 10
c) Air squat - 15
4 rounds of:
a) Bear complex - 75 lbs - 5
b) Towel hop - 50
3 rounds of:
a) Sled push - 90 lbs - 25 yards
b) Alt DB snatch - 50 lbs - 10
c) Sled push - 90 lbs - 25 yards
d) Wall ball - 20 lbs - 10
Assault bike - 10 minutes
Fasted.
That went better today: I should be able to knock this out faster and faster as my conditioning improves, which will make this version manageable, time-wise.
18 Likes
Morgan’s Summer Shred - w1d6
Friday - 18 April 2025
Workout: Pull A, 1535-1645 (70 minutes)
Begin: 1552; End: 1645; Duration: 53 minutes
a) Supinated BB row - 115x12, 120x10, 125x8, 115x12
b) Rev-grip lat pulldown - 100 lbs - 10, 10, 10, 10
c) Alt gorilla row - L/R - 47.5 lbs - 20, 20, 20, 20
d) One-arm lat pulldown - L/R - 40 lbs - 12, 12, 12, 12
e1) Rear delt flye - 2x15 lbs - 12, 12, 12, 12
e2) Bicep 21s - 2x20 lbs - 7/7/7, 7/7/7, 7/7/7, 7/7/7
NOT fasted—weird schedule, had two 2-scoop shakes by the time I got this going.
Probably should’ve had a bit more weight on the BB rows, or made bigger jumps, or both. The rev-grip lat pulldowns were supposed to be superset with the gorilla rows, but I wasn’t paying attention and missed that.
Despite these mishaps, I’m still dead here at the end of it all, so I’ll call it a good day.
Oh, and: L. e. g. D. O. M. S.
Yeah, they’re a b!tch.
15 Likes
Morgan’s Summer Shred - w1d7
Saturday - 19 April 2025
Workout: Push B, 0850-1000 (70 minutes)
Begin: 0904; End: 0956; Duration: 52 minutes
a) Bench - 185x12, 205x10, 220x(4+2), 225x4
b1) Press - 75 lbs - 12, 12, 12
b2) Upright row - 60 lbs - 12, 12, 12
c1) Alt DB front raise - 2x20 lbs - 16, 16, 16
c2) One-arm rear delt push - L/R - purple - 12, 12, 12
d1) Push-up - 25, 15, 10
d2) Dip - BW - 12, 8, 5, 5, 5, 5, 5, 4+1+1
Fasted.
I have an overnight trip Sunday-Monday, and I won’t be back until late Monday night, so I’ve slid Push B into today. Tomorrow and Monday will be the off days.
This went pretty well, overall. Mental failure on that bench set with 220—whatever I did with those pec flyes last Monday became noticeable during the first two sets, and it got in my head. Finished strong, however, and probably could’ve taken 225 for 6 with some struggle. Got the required reps easily enough, though, so that’s good. Hit the weights with the other movements just about right, so that’s good, too—maybe +5 on the overhead press?
Anyway, that’s it for today. I’ll log the off days as time allows, and I’ll be back with real work on Tuesday!
13 Likes
Solid work as usual in here Sven.
Happy Easter and safe travels!
1 Like
Nice job on the dips. Dips are a good finisher I believe.
2 Likes
M’s SS - w2d1
Sunday - 20 April 2025
Workout: Off
Church, Easter ham, more Easter ham, flight to Boston, sleep.
Exhausted by a day of doing nothing.
6 Likes
M’s SS - w2d2
Monday - 21 April 2025
Workout: Off
Meetings, more meetings, etc., etc. Got a fair bit of walking in, but that was the extent of my movement for the day.
4 Likes
M’s SS - w2d3
Tuesday - 22 April 2025
Workout: Conditioning, 1215-1310 (55 minutes)
5 rounds of:
a) Pull-up (strict, various grips) - 5
b) Push-up - 10
c) Air squat - 15
4 rounds of:
a) Devil’s press - 2x30 lbs - 5
b) Towel hop - 50
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 25 yards
b) DB front squat - 2x25 lbs - 8
c) Farmer’s walk - 2x77 lbs - 25 yards
d) KB swing - 32 kg - 15
Assault bike - 10 minutes
Fasted.
Long day yesterday: Return flight was delayed, but made it home eventually. Slept well, just not long enough.
Weird morning schedule, but was able to knock this out during lunch. Felt like I was moving at a decent clip today, despite being tired.
Lower B tomorrow—yuck.
12 Likes
M’s SS - w2d4
Wednesday - 23 April 2025
Workout: Lower B, 1340-1505 (85 minutes)
Begin: 1356; End: 1501; Duration: 65 minutes
a) Hip thrust - 135x12, 145x10, 155x8, 155x8, 155x8
b) Deficit RDL - 185 lbs - 12, 12, 12, 12
c1) Glute kickback - L/R - 0 lbs - 10, 10, 10
c2) Nordic curl - banded - 8, 8, 8
d) FFE split squat - L/R - 2x25 lbs - 12, 12, 12, 12
e) Glute step-up - L/R - 16 kg - 8, 8; BW - 8
Fasted.
Weird schedule again today, still dealing with what is effectively Boston fallout. All good, though, as I was able to clear my afternoon to get this done.
It was a mixed bag, really: Probably could’ve done 15-20 lbs jumps on those hip thrusters—but the last few reps of the last two sets were tough, so maybe it was okay? The RDLs were solid and had me heaving like a freight train. Kickbacks were good: here, “0 lbs” means just the carriage on my cable machine, no added weight.
Nordic curls are… interesting. First time ever with those, and I’m not definitely not strong in whatever it takes to go slow and steady, but I found a setup that at least lets me focus on what I think I should be doing:
My heels are tucked up under the bar, and the bands are across my chest. Down to the floor, then back up with a slight hand-push to get me going. Anyway, I’m going to have to read up on them to make sure I’m thinking about things correctly, but I’m trying to concentrate on a nice, slow eccentric lowering while I build strength here.
As with Bulgarians, breathing is the challenge with split squats, so if we ignore that, I might’ve been able to handle more weight. The “glute” in step-ups is new to me as well, but I couldn’t really feel my glutes anymore than usual, so I shed the weight and tried BW-only to see if I was just rushing things or what—it didn’t seem to matter, though, so I think I’m just going to have to work super-hard to establish MMC with my glutes here.
And elsewhere, actually: I think mine are lazy or sleepy or something, because upon reflection, I’m not sure I feel them like I’m supposed to on other movements (e.g., hip thrusters—those cook my lower back, not my glutes), despite not being a pancake-a$$ dude.
Hah! I know: Maybe I’m just a fat a$$!?!
15 Likes
Everytime I have tried Nordic curls it ended with me nearly smashing my face in the ground, being very humbled, and deciding to do something else for hamstrings. 
Good on you for trying them and it sounds like you plan to stick with them. Good thing is if you get strong with them, I am pretty sure you will be in rare company.
2 Likes
@shaneinga - Thanks, man! This:
was definitely me on the first set, which is why I added the bands: Just not strong enough, period.
As you point out, these were very humbling. They’re not programmed again for two weeks—I’m having a very hard time wrapping my head around Morgan’s low-frequency, high-volume approach here, so I’m really trying to push when it comes to the intensity of individual movements and workouts—but they do feature again, so I’ll have more opportunity to practice.
Onward and upward!
3 Likes
M’s SS - w2d5
Thursday - 24 April 2025
Workout: Conditioning, 0900-0955 (55 minutes)
5 rounds of:
a) Pull-up (strict, various grips) - 5
b) Push-up - 10
c) Air squat - 15
4 rounds of:
a) Devil’s press - 2x30 lbs - 5
b) Towel hop - 50
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 25 yards
b) DB front squat - 2x25 lbs - 8
c) Farmer’s walk - 2x77 lbs - 25 yards
d) KB swing - 32 kg - 15
Assault bike - 10 minutes
Fasted.
Lower back is tender: First became aware of it during the devil’s presses, then it got lit up by the KB swings. And maybe some tightness in my hammies, but nothing like DOMS—yet. Funny, though, because my glutes? Yeah. What glutes?
Felt like I was moving at a good pace this morning, but the farmer’s walks ended up taking a lot longer than I expected—might’ve been those KB swings. Anyway, it was all solid work and felt pretty good on the whole.
9 Likes