Sister is coming for the long weekend so I wanted to get one more session in first.
Chest/Tri:
BP: bar x 20, 135 x 10, 185 2x5, 225x3, 235 9x3, 1x19 (vid coming later)
Face pulls: FB 3 x 15
Tri kickbacks: BB 4 x 10
Chest flies: BB 3 x 10
Should’ve gone for 20, 19th looks relatively easy on video. Left elbow is a bit sore from pull-ups, will take tomorrow off and see if it persists. May need to reduce volume until I’m more proficient.
Might do some close grip tonight
Weighed 294.4 yesterday, 296.2 today but with a lot of bloat, will probably drop back down to ~294 tomorrow.
Might try and do a WOD in a bit.
Also, this keeps calling my name but I’m trying to hold off.
titan.fitness/strength/barbells/specialty/hex-trap-bar-v2/430077.html
You want all the things now that you have a home gym 
It’s a curse! Going to need a place to put these bars once I buy them, an infinite loop of gear.
It’s definitely not cheap but at least it’s productive which is more than can be said for a lot of my habits/vices.
I blame you and @guineapig primarily
Funnily enough I’ve never really wanted a trap bar or recommended it to anybody. Is useful no doubt I just never seem to get around to it
As long as you’re in a decent place financially, then there are far worse things you could buy.
In my defense I haven’t bought anything beyond bare necessity besides a belt for belt squats, so I don’t think I should be blamed 
I mean, it’s not actual blame, I’m in a fine position financially. You two were just some of the larger catalysts in me getting a gym, at all (which I’m actually very thankful for). It does seem like you need more equipment if you’ve only bought that tho 
@guineapig I’m afraid if I get one I’ll stop doing straight bar deads and never hit my goal, only real reason stopping me.
Took a post leftover lunch nap, woke up and decided to do some conditioning.
Bunch of bandwork and stretching
Plan was to do DT, with less than the recommended weight. Saw it in somebody’s log and wanted to try.
Had 120 on the axle, did a set of 10 deads and 2 hang cleans and my forearms started screaming, this is my 6th day out of 7 touching a barbell/axle so that makes some sense. Decided to grab the regular barbell and drop down to 95, for my first ever WOD.
DT @95lbs
5 rounds:
12 deadlifts (extra rom sucked)
9 hang cleans
6 push jerks (more like push presses in my case)
Finished in 6:35
This sucked, my forearms were exhausted after the first round. I’m glad I went this light to start but I can definitely increase the weight. Will jump to 105 next time and try and keep it under 6:45. Going to get some hill sprints and another one of these under my belt next week.
I mean, if you wanna fund my home gym’s GHR or chest supported row machine, I’m not gonna say no! Though I probably don’t have space for those. I don’t have any need for more plates bc weak and don’t feel the need to buy a specialty bar, so…
Smart move to get equipment though for sure with the spike in cases. I don’t know about you, but my city is a mess. I don’t think the situation throughout the country will get better until mid next year.
Ha, GHR is a bucket list item for me, definitely want one but it’s both expensive and too big for my current setup. Different bars are my biggest desire currently (this desire shifts not irregularly) but i definitely don’t need them at this point. Like, I want a multi bar, maybe more than I want a trap bar. Feel like I’ll get more versatility from it and it can double as a pull-up bar with different grips but again, don’t need it.
Yea, I’m incredibly happy I pulled the trigger, would’ve just been slouching around instead. My gym is shut for at least 2 more weeks, likely more, Seattle is better than a lot of places but still spiking. I’m just hoping Pfizer and all the other pharma giants get it right and quickly.
Planning on using front squats for JM style training but am lacking proficiency in the back squat, so I’m going to do a week of the daily dose and see if that’s something I want to keep around. Seems like 75% for 3-5 singles 5x the first week is the prescription.
Daily dose: 135 3x5, 185 2x5, 225x3, 275 x2, 315x1, 335 5 x 1
Found if I put my head inside one of my higher resistance bands and tilt forward like a good morning I get similar effects, who woulda thunk it.
Didn’t do anything else yesterday, I’m really not sticking to a schedule, just working out when I feel like it which is nice. I think the Daily Dose is supposed to run 45 or so days, at the rate I’m lifting now I’ll likely need a deload before then. 6 weeks will be close to the edge one way or another.
Back/bi
Sumo: 135 2x5, 225 2x5, 295 x3, 305 9 x3, 1x12
Axle row: 120 2x8, 170 (straps) 3x10
Band hammer curl: 4 x 10
Band straight pulldown: 4 x 15
Axle curl: bar x 10, straight into a strip set of 65x12, 60x12, 50x12, bar x 20
My rowing sucks, not planning on focusing on it but keeping it in mind that it’s an area of weakness due to lower back problems and relatively weak lats
Was watching a video of my squat from the side from yesterday. Think I’m pretty happy with this position. Not sure the wrestling shoes changed much but it’s a bit more support
Bonus content: Lifting Buddy
Feeling super lethargic today, all of that eating, time spent with people, and lazing around definitely didn’t help.
Daily Dose squat: bar x 8, 135 x5, 185 x3, 225 x 3, 275 x 2, 335 3 x 1
Shoulders:
Pull-ups: GB x5, FB x 5, NH (no help) 4
Band lateral and front raises: 2x 10 (black, partials) 2 x 10 (red, full ROM)
Axle OHP: 50 x 10, 80 x 8, 120 x 3, 145 9x3, 1x15 (vid coming)
Hang cleans: 95 x 5, 165 3 x 5
My grip/forearms are struggling to keep up with the amount of work I’m doing. I had to strap in to do the last 2 sets of pullups. No plan to rest them at this point will probably just add more straps in as they continue to fatigue and then give them meaningful rest when I get to my deload. The double overhand deads are probably the main culprit, need to nail my setup for sumo with straps or mixed, but am not there yet.
OHP felt strong, still not 100% comfortable with axle but it’s getting there. OTOH, hang cleans sucked, will keep working on those to get the pulling patterns better.
My squats felt 11x better today than 2 days ago, I like this greasing the groove approach. Workout took a bit longer than desired because I don’t have the right weights to get my setup for both OHP and Squat at the same time, unfortunately.
Yesterday was 296.6, 294.8 today lots of bloat dropped, more coming off.
Knee and hip were a bit sore today so I just took a few walks and did nothing else, will get back at it tomorrow
293.4 this morning, a bit dehydrated though. Drank a liter of water with my coffee before eating anything.
Legs:
FS: barx8, 135x3, 185x3, 210 9 x 3, 1x13
Axle rdl: 120 3x6, 170 2 x 6, 190 1
Pull-ups: GB 2x5, FB 2 x 5
Probably going to do some barbell thrusts and my daily dose in a few hours but that last set of squats killed me and I needed to get back to my computer.
I attempted to take a video of my + set but I just took a 3 second vid of the top of my car instead 
. Anyway, happy to get 13, definitely better than I thought I’d do on my lower body lifts this week. I technically have 2 days off from juggernaut until next week starts, so I’ll probably do a WOD tomorrow and see what I want on Friday.
Went back down and did my daily dose and barbell thrusts or whatever.
Daily dose: 135 x8, 225 x5, 275x2, 335x5 paused the last one
Barbell thrust: 120 x 10, 170 2x8, 1x10.
This is all the weight I have except 5 lbs, 90 more pounds coming in a month or so
Took yesterday completely off, my patellar tendons were pretty sore from all the squatting I did. I think I’m going to dump the daily dose in favor of a 2-3x weekly back squat with a similar working pattern. 3-5 singles at 70-80%, increasing slowly, until I’m done with this stretch of juggernaut. Mostly trying to keep the lifting patterns solid.
My plan today was to do the “Bear Complex” Wod starting at 95lbs and working up to 135lbs but my left shoulder hated the behind the neck action, felt off after the first round and worse after the second so I called it there. My clean form sucks, my push press form is meh, my behind the neck form is scary bad.
20 Green band assisted pullups, will do 30 more before the day is over. Planning on doing 50 reps (10x5) 2 or 3 times a week and increasing intensity by moving one or more sets to a weaker band.
Went to Lowe’s and bought a shop vac to clean my dusty ass garage to prevent coughing then jogged for 2 min at the park followed by walking the length of a soccer field and running hard the length back. Did the “sprints” 4 times, got the heart rate elevated but calling them sprints is definitely generous.
