Sounds like quite the line up, enjoy dude!
1 Like
The Minimalist W4D2
44:__
GS1
Wide grip pull up
X9
X7
X5
X3
Pushpress
135x9
150x7
160x5
165x3
Plate halos x 8 each side
GS2
Wide grip pull up
X12
X3
Push press at 130
X12
X3
Plate halos
Finisher
:30 z Press at 65lb
:30 lateral raise at 12 lbs
:30 face pulls
:30 rest
5 rounds
Popped something in my left trap/neck on 160x5 push press. Not sure what’s up with it, but I should be able to work through. This was hard.
11 Likes
The Minimalist W4D3
42:__
GS1
Burpee vertical jump x 6
Pause squat
225x10
275x8
295x6
315x4
Hollow rock x 25
GS2
Burpee vertical jump x 6
Pause squat
245x20
Hollow rock x 25
Finisher
10 minute timer, complete as many rounds as possible
20 bw squats
20 stepping lunges
20 jumping lunges
10 jump squats
Completed 3 full rounds and started into the stepping lunges on 4th at 10 minutes
This has to be my least favorite day of the program by far. I made it a point to finish GS2 in one round because I fucking despise hollow rocks, somehow even more than 20 rep pause squats.
Life has been absolutely crazy lately. My wife is starting to have some trouble doing daily tasks due to growing a human being inside of her, so I’ve been trying my best to be more available for what she needs. I’ve also been digging into the new job way more, and also getting as much done on house projects as I can while I have time. We’re about 3 1/2 weeks away from the due date so it’s crunch time.
13 Likes
The Minimalist W4D4
39:__
GS1
Bent over BB row
145x8
205x6
225x4
245x2
Bench
155x8
185x6
205x4
225x1.5
Russian twist
:30
GS2
Bent over BB row
205x12
Bench
185x10
185x2
Russian twist
:30
Finisher, complete as many rounds as possible in 10 mins
3 various grip chins
5 bw dips
10 pushups
Timer went off during round 8
The weather has been really getting to me. Anything over 80 is a real bummer for me, and I’ve been measuring 105+ on rooftops almost all week. Once I re acclimate I should be ok, but damn I hate it. It’s been full sun and zero breeze. Kind of a strange thing I’ve noticed- but when I work in the heat, I get SO exhausted. I’ve been regularly falling asleep on the couch while hanging out with my wife at 8-830 pm every night. I just can’t keep my eyes open.
I have a new favorite
11 Likes
The Minimalist W5D1
47:__ +3:00 for Kroc rows
GS1
Unilateral DB snatch at 40lb x 7 each
Pause deadlift
225x9
295x7
335x5
385x3
Band wood chop x 8 each
GS2
UDBS x 7 each
Pause deadlift
315x10
315x5
Band wood chop x 8 each
Finisher
Did a little bit of an audible with this one. Can’t walk the yard with my trap bar right now so I did this inside…
10 min timer
Pick up 315lb trap bar, 5 steps forward, 5 steps backward over and over again until I can’t hold on anymore. Every drop leads to 8 burpees, which leads to picking the trap bar up again. Dropped it 6 times for a total of 48 burpees.
Immediately following finisher, 70lb Kroc rows
22 on left, 25 on right
Feeling surprisingly good and strong right now.
10 Likes
95lb BB Grace
2:35
2 rounds of
amrap
DB hammer curl with 25 lb dbs
band tri pushdown
Wide grip BB shrugs at 205
9 Likes
Dude, I hope you weren’t outside all day today this smoke is kicking my ass and I’m on a couch!
1 Like
The Minimalist W5D2
27:__
GS1
Chin
bwx10
bwx8
bwx6
bw+25x4
Z Press
75x10
95x8
105x6
115x4
Dead Bugs x 7 each side
GS2
Chin
bw x 15
bw x 5
Z Press
95 x 13
95 x 7
Dead bugs
x7 each
Finisher
Reverse “Bring Sally Up” with z press at 55lbs. This is a good way to hate this song even more than I already do.
@heretolog yeah man, unfortunately I have been outside all week. Had a chiller on the side of some industrial testing plant and a split on the roof of a theatre downtown today. Not super happy about it, but it is what it is. Luckily I haven’t been really feeling it. Was it pretty bad down by you?
I guess smoke isn’t nearly as horrible as some of the shit I inhale on a daily basis. I work around some fairly questionable stuff, haha.
10 Likes
Yea, about the same as by you, I think.
Honestly probably something to this, I feel like when I smoked cigarettes the smoke from the fires in Seattle it impacted me less lol
1 Like
Haha, yeah my guess is that it probably “helps” a little bit. What a horrible superpower.
1 Like
I decided to hop on the scale this morning and I clocked in at 211. I haven’t lost a whole lot of weight (4-5 lbs maybe?) but I am a fair bit leaner than I was at the end of the T-ransfornation.
I am really digging what this program is about. Cram as much difficult shit into the smallest amount of time as possible. Wave intensity and movements to keep things fresh and progressing. Pick a muscle group and absolutely hammer it into the dirt. Eat, recover, do it again.
I’m coming up on the halfway point next week ish and I would really, really love to see this program through to the end.
5 Likes
The Minimalist W5D3
36:__
GS1
Goblet squat with 45lb DB x 8
Squat
235x8
295x6
325x4
365x2
RKC plank :30
GS2
Goblet squat 40lb x 8
Squat
295x12
RKC plank :30
Finisher
Back squat
185x30
:30 wall sit
120 seconds rest
185x20
:45 wall sit
130 seconds rest
185x10
1:00 wall sit
Die
10 Likes
The Minimalist W5D4
44:__
GS1
Pendlay row
155x9
185x7
205x5
225x3
Pin bench
135x9
165x7
185x5
215x1
205x1
185x3
Lying leg raises x 12
GS2
Pendlay row
185x15
Pin bench
155x15
Lying leg raises x 12
Finisher
Tabata
8 rounds of plyo pushups to 45lb bumpers
1 min rest
8 rounds of deficit pushups on 45 lb bumpers
JK I’m still here.
Today was a shit show!!
Misloaded the 215lb pin press set (on one side), loaded it correctly and hit it for one. Knew I wouldn’t make three reps so dropped to 205, hit it for one, knew I wasn’t going to get three, dropped to 185 and hit it for three.
I’m super tired from work these past couple days. I’ve been going in at 6 and getting out late and my joints have been feeling pretty tender and inflamed so I know I’m on the road to driving myself into the ground. The plan is to hop back into velocity-ish style of eating because I’ve been skipping meals at work for about a week now due to time, so back to the stuff that works for me. I’ll be having one shake in the morning upon waking and pack a double to keep in the van to chug down throughout the day. Dinner will be a free for all as always, but erring on the side of less carbs and more protein.
My plan is to continue leaning out regardless of my weight and try to stay consistent with the days I lift. Right now I’m kind of all over the place. I’ve absolutely been losing fat, and I seem to be acclimating fairly well to the pace of the program. So far, so good.
9 Likes
The Minimalist W6D1
38:__
GS1
Band lat pulldown x 12
Snatch grip deadlift
225x10
275x8
335x6
385x4
Ab wheel rollout from knees x 8
GS2
Band lat pulldown x 12
Snatch grip deadlift
315x13
315x7
Ab wheel rollout from knees x 8
Finisher
7 min dead hang on pull-up bar, every drop do 5 burpees. Ended up doing 30 burpees.
11 Likes
Purchased a plate loadable cable lat pulldown/low row that should be here next week sometime. I’m super excited for it, probably a lot more excited than I should be for accessory movements. The only piece of gear I would really, really love to have is a belt squat.
9 Likes
There’s a gym about 5 minutes from my work place that I would 100% be a member at if I didn’t have a home gym. They have two belt squat platforms, two reverse hypers/GHRs, a turf track and several sled options. As far as machines go they chose well haha. Also a full assortment of Hammer Strength, all the speciality bars and strongman stuff, and doubles of every KB. It’s always dead too.
1 Like
Sometimes I wish I had a membership somewhere… I’ve gone in to an LA fitness to do Zumba with my wife a few times on Sunday mornings and I immediately am ok with my decision to build up my own gear, haha.
That gym near you sounds pretty sweet though. I feel like the less “chain like” they are, the better/quieter they’d be.
My buddy opened up his gym almost a year ago and I’ve yet to step foot in it even though its a 5 min drive from my house. At some point I’d really like to go in for a session. I’m prepared to be humbled when that happens, as they have so, so many strong people that lift there.
4 Likes
The Minimalist W6D2
44:__
GS1
NG chin
+25 x 8
+25x6
+35x4
+50x2
Strict press
115x8
125x6
140x4
150x2
Landmines x 8
GS2
NG chin
+30x9
+30x3
Strict press
115x12
Landmines x 8
Finisher
Spent 10 minutes totally screwing up this one. It was supposed to be DB presses into one hand DB farmers into Turkish get ups… Everything was cool until the TGUs where for whatever reason, I just couldn’t figure out how the fuck to do them.
9 Likes
Well well well.
Squats
135x5
225x5
275x5
315x3
345x1
What a week so far. Got a TDAP vaccine a few days ago and so far it has seriously fucked me up. Muscle aches and pains, cramping, gut issues, headaches and just utter exhaustion, and to top it all off my seasonal allergies are in full swing. Really not feeling great.
Work has been nuts and it has been a pretty warm week. I’ve been doing some pretty intense physical labor, and have been working an hour and 15 minutes away from home and doing some long days.
I wanted to get in and just do SOMETHING so I opted for squats. They were tough, but 345 moved well. It just felt like complete shit.
9 Likes
That is CRAZY!! I just got one about a month ago and all I got was a really sore shoulder. You must have got the super shot.