Today
pull ups x 12
log clean once strict press reps 75# x 5, 86x7 x 2 sets, 86 x 6,91 x2 x 2 sets, 95x2, 96x2
( 2 of my plates are 5.5 pounds hence the 6’s a 1’s)
pull ups x 10
log clean once then up to strict press reps x5, then down and clean again 4 presses, down and clean again then 3 presses, down and clean again then 2 presses, down and clean again and 1 press
did this with the empty log (75#) x 2 sets ss each with 5-6 narrow grip pull ups
log clean and strict press each rep 75# x 10 ss 5 chins ups, 80# x 5 ss 5 chin ups, 85# x 5 ss 5 chin ups
sand bag carry for time ( unsure wt of bag 90-100#) x 2 mins rest 2 mins, then 3 mins, rest 2 mins then 3 mins- creeper, slow paced walking whisper quiet feet so as to not disturb neighbor below!
sand bag drills - 4 picks, 4 full extensions ss misc pull up/chins rest 2 mins, then 5 pick, 5 full extensions ss misc chin/pull up reps
Feed Malibu! Off to Gym
Scrape windshield for about 10 mins. That awful, need a chisel to clean the ice off stuff. Totally counts as shoulder work.
re warm up- glute bridges, hip circle walks, empty tbar carry
4 rounds of:
- t bar carry 175 or 185# x 450 feet first go, 360 next 3 rounds
- rogue rows x 12 first set 3 second hold up top, 2nd round 4 second hold - 3rd 5 second hold, last 6 second hold
- smith machine narrow grip upright rows, WAY UP to chin x 25 0- 20# added to bar
- cable shurgs x 20 70-110#
smith machine seated wide grip oh press 0 wt added to bar x 10 ss 15 face pulls
10# x 10 ss 15 face pulls
15# x 7 ss 15 face pulls
20# x 6 ss 15 face pulls
zercher carries x around 200 feet 60# fixed bar, then used the ezbar plus 80#
kb “upright row” hand placement carry 18Kg x 200 feet
oh carries 60# x 200 feet, 90# x 300 feet, drop down to clean grip carry 90# x 200 feet , then dropped down to snatch grip carry ( bar in front of legs, wide hand placement focusing on lats- different!)
lower trap db raises 5 each arm, 6 each arm, 7 each arm, then 3 sets of 10 each arm using 5# db
Malibu SLIPPY WALK!
Nice! Today’s tbar carries I decided to rev up the speed and it felt great! Butt cheek squeeze action, I also measured the distance of the swath of space at 24 hour that I’ve used for carries and its 90 feet.
Not a great oh press wt day but I got some good reps in of lower wt. I’ve really excited that the sand bag stuff went well in my house today! I am confident that the padding I used kept the percussion way way down. I hadn’t ever tried doing the drills with a sandbag instead of a stone, however then had the same effect- hammy action, butt, hip hinge which is fabulous!
