Minimalist W1D4 (33:00)
Bent over row 135x8
Comp Bench 135x8
Russian twist :30
Bent over row 165x6
Comp Bench 165x6
Russian twist :30
Bent over row 185x4
Comp Bench 185x4
Russian twist :30
Bent over row 205x2
Comp Bench 205x2
Russian twist :30
Bent over row 165x12
Comp Bench 165x10,2
Russian twist :30, :30
AMroundsAP in 10 mins
4 full rounds, 1 partial into the CGBP
CGBP 135x7
10lb straight arm pulldown
12 pushups
Minimalist W2D1 (29:00)
DB clean 22x7
DL paused below kneecaps 135x9
Band wood chop x 8
DBC 35x7
Pause DL 225x7
BWCx8
DBC 35x7
PDL 295x5
BWCx8
DBC 35x7
PDL 345x3
BWCx8
DBC 35x7,7
PDL 275x12,3
BWCx8,8
Supposed to be EMOM for 10 mins, ended up completing 8 rounds
50ft Farmers with 70lb dbs
7 RDL with 70lb DBs
50ft Farmers
Rest remainder of minute
Weighed 192 today
Minimalist W2D2
NG chin x 10
Z press 65x10
Deadbug x 7
NG chin x 8
Z press 85x8
Deadbug x 7
NG chin +25 x 6
Z press 100x6
Deadbug x 7
NG chin +35x4
Z press 120x4
Deadbug x 7
NG chin x 17,3
Z press 95 x 11,7,2
Deadbug x 7,7,7
5 rounds
:30 85lb seated press (8-10 presses per round)
:30 waiter hold
:60 rest
Minimalist W2D3 (31:00)
Deep goblet squat at 35x8
Comp squat 135x8
:30 RKC plank
GS 35x8
Squat 225x6
:30 RKC plank
GS 35x8
Squat 285x4
:30 RKC plank
GS 35x8
Squat 325x2
:30 RKC plank
GS 35x8
Squat 255x12
:30 RKC plank
EMOM for 10 mins
5 RFESS with 20lb DBs each side
Minimalist W2D4 (36:51)
Pendlay row 135x9
Pin bench (~1" off chest) 135x9
Lying bench leg raises x 12
Pendlay 165x7
Bench 165x7
LLR x12
Pendlay 185x5
Bench 185x5
LLR x12
Pendlay 195x3
Bench 195x2.5
LLR x12
Pendlay 155x15
Bench 155 x 11,4
LLR x12,12
12,11,10…,1
Pushups to DB clean and press single at 35lb DBs
Felt like shit all week. Worked yesterday and got to sleep in until 630 this morning. RHR and HRV have been way off according to Fitbit. Gotta find a way to reel all that back in.
Minimalist W3D1 (31:50)
Straight arm lat pulldown 30x12
Snatch grip deadlift 135x10
ab rollout x 8
SALPB 40x12
SGDL 205x8
ABRO x 8
SALPD 40x12
SGDL 255x6
ABRO x 8
SALDP 40x12
SGDL 295x4
ABRO x 8
SALPD 40x12
SGDL 225x20
ABRO x 8
10 mins
:30 sumo dl at 135
:30 Single arm db row at 40lb left
:30 single arm db row at 40 right
:30 rest
Did day 1 of the 10k kb swing challenge last night. 2-3-5 dips SS between sets done in around 25 mins.
Ended up doing some rest paused lat pulldowns, curls and pushups after the swings.
Wow, it’s been a little bit since I’ve posted.
Hit the weights today for the first time in about 4 weeks. Had 80 hours at work a couple weeks ago, a 67 hour week before that and a week and a half of being sick starting in the middle of the 80 hr week. Finally feeling somewhat back to where I was.
I was right in the middle of 531 BBBB when all of the craziness started happening and had been seeing some decent progress back to where I want to be.
As of today, I weigh 184lbs… the lowest I’ve been in over 5 years. Good news is I repped over my bodyweight on bench today.
Opted to just lift and move some weight around. I feel weak as shit and I don’t like it.
Sounds like a rough few weeks, glad to see you back on here though. When things calm down you’ll have no problems surpassing previous bests!
@alex_uk thanks man, turns out things got a bit more intense the day after posting that.
Family got hit with a stomach bug and covid, had one quite scary night with the big man but he’s all good now. I’ve somehow remained unaffected and have tested negative throughout, so still going to work and picking up all the errands my wife would normally take care of after work.
Got some lifting in today and it felt great, but exhausting.
Did A1 of DC
Slight Decline DB Bench
Seated BB OHP
Tri pushdown
Lat pulldown
Low Row
Initially taking the movements “easy” before working my way into the big movers. I lifted on Monday and am still horribly sore.
Had a surprisingly big pump today. Didn’t know I have been eating enough to even warrant one, haha.
I hope everyone at your house is feeling better and that you didn’t catch the funk too!
Thanks @QuadQueen, ended up testing positive on Thursday. Back to work today so more or less feeling close to 100%, feeling exhausted but felt more “awake” after lifting today.
Hit B1 today
Standing EZ bar cable curls
DB hammer curl
Calf Raises
DB RDLs
Goblet Squats
This is the part I ‘like’. Glad to see you’re back at it!
A2
Incline BB Press
Seated DB OHP
Dips
NG Chins
BB Row
Getting some incredible soreness in my legs from the other day. Also, my vascularity is pretty astounding. I’m pretty lean right now.
B2
Standing Alternating DB Curl
Standing Reverse Grip Axle Curl
Calf Raises
Uni Cable Ham Curl
Heel Elevated Front Squat
A3
Chest Dip
+35x10,5,2
Uni Landmine Press
35x11,5,3 R
35x12,6,3 L
CGBP
125x10,6,4
WGPU
BWx10,5,3
V Row
75x15
B3
Incline Alternating DB Curl
26x12,7,4
Pinwheel curl
31x16,10,5
Calf Raises
Lying Cable Leg Curl
25x15,7,5
Close Stance ATG Heel Elevated Back Squat
275x4
185x14
Finally made it through one full rotation of lifts, and I was not planning on doing back squats. I also had the inclination to keep it light. Looks like I’m getting back to being my old self. I am about to be hopelessly sore in a couple of days.
4lb of casein came in the mail today and I’ll be picking up a 5lb package of ground turkey to go along with my 3lb package of grassfed beef liver that was given to me by a neighbor.
A1
Slight Decline DB Bench
53x22,12,8
Seated BB OHP
115x11,6,3
Tri pushdown
30x15,9,6
Lat pulldown
120x13,8,5
Wide Grip Cable Low Row
90x17,12,9
I will also be shoveling 18"+ of wet snow off of my roof this afternoon.
This sounds exceptionally awful. I hope it was as painless as possible.
B1
Standing EZ bar cable curls
50x13,7,5
DB hammer curl
26x19,9,9
Calf Raises
DB RDLs
50’sx27
Goblet Squats
70x31
@QuadQueen thanks for the support- it wasn’t too bad. Lower back was exhausted last night, but all good today.
