Upper Day
Incline Bench
Bar, 95, 135, 175x10, 205 2x8, 185 2x10
5 strict pull-ups between every set
SUPERSET
Straight arm lat pulls 4x10
Super wide NG pull-ups 4x5
SUPERSET
One arm cable rows 3x15
One arm DB Rows 80, 90, 100x10
Cable crossovers 5x15 with a burnout on the 5th set
SUPERSET
Straight bar tri pushdowns 4x10
Pushups 4x10
Max set of pushups - 36
Conditioning and fluff.
Standing Calf Raise, 2-3-1 tempo
40, 80, 120, 160, 200x8, 60x20
Seated Lateral Raise
10s, 15s, 20s, 25s, 30s x20, 5s x50
Seated B.B. Shoulder Press
95, 115x10, 135 5x8
Cable Lateral Raise 3x15 ea
Ran back and forth with a prowler +90 until I nearly threw up. Was like fifteen 25m sprints.
Wendler’s goal in the Forever book is 10 x 40m with your bodyweight on the prowler (including the weight of the sled) in 15 minutes. Do you think you could do that yet?
It sounds like a good challenge but I’ve never seen a prowler in real life.
I dunno. 400 meters with 5 plates on the prowler in 15 minutes. That’s beast. The most I’ve done on it was 180 lbs using the super low handles (6 inches off the ground) so it was like a weighted bear crawl. Obviously standing up would make it much easier but it was for 25 meters and I was gassed as shit.
Long story short, I have no metric to base my guess on with super heavy prowlers like that, but my instinct tells me if it’s a goal of Jim Wendlers involving heavy-ish weight, I can’t do it.
That made me laugh!
I have no idea if it’s hard or not since I’ve never touched a prowler. Another factor is the surface on which you are pushing. Friction is not equal on different surfaces.
It looks like The Old School Prowler 2 weighs 75 lbs and a Rogue prowler weighs 74 lbs. If yours is close then you’re already pushing 165 lbs.
Ohhhhh wait, it’s INCLUDING the sled? It’s definitely in the 75 lb range. So that’s 3 plates, a 10, and a 5? Okay, that’s doable, but I bet I still couldn’t do it at this point. Prowlers are fun, man. Fun in that they make you want to curl up in a pile of your own vomit and die, but fun nonetheless. I know Jim advocates walking with one recently, but I don’t think there’s any substitute for prowler sprints. The only thing worse for vomiting is battle ropes - again, if done properly, and not slowly.
I think the workouts start out at 75% of your bodyweight and you’re supposed to build up from there.
I have used a prowler less than 5 times in my life, so I am by no means an expert in it. That being said, Every time I use it, the process goes something like this
Run 1- “damn, I like this thing. Felt good”
Run 2- “god this is an awesome way to do cardio”
Run 3- “wow, that felt a little harder”
Run 4- “Oh shit…”
Run 5- “DEAR GOD I CANT BREATHE”
Run 6- “easiest one yet… because I stripped the weights and put the prowler back”
This is spot on. I try to do a minimum of 10 every time and around 5-6 is when I start to rationalize dropping everything and walking out of the gym while I still can. I say “try to do” because I can think of at least 3 times I stopped after 5.
Upper Day
Wow. I’ve been super sick and overworked, and after a 12 hour day and still being sick, I pushed myself to go to the gym and hit a PR.
Incline Bench
Bar, 95, 135x10, 185x3, 205x3, 225x5 PR
135x25 also a PR but don’t really care
Pull-ups 5x10 slow negatives
B.B. rows 4x10 185 slow negatives
Cable Crossovers 6x15
100 push-ups
Was still sick so the endurance wasn’t there but man, I’m well on my way to 225x10 on incline which isn’t too shabby!
I gave unsolicited advice for the first time ever in the gym today. I immediately felt a bit douchey but there was a super skinny guy on the incline bench next to me benching 55 lbs (5 lb plates on the bar), and he was sitting so high on the bench he was unracking it at chin level, and to avoid hitting the pins, when he pressed up his arms were damn near at a 45 degree angle to the ground. He was also watching me as I put up the 225x5, so when I finished I just quietly told him he should drop the seat so he is pressing in an arc back above his eyes, and that he can use his lats to pull the bar off the pins instead of pressing up and losing shoulder tightness. I’ve never bothered to say anything to anyone because it usually seems rude and we all had to make our own mistakes to make progress, but he genuinely seemed grateful and I may have saved him a life-altering shoulder injury down the line.
Leg Day after such a frustrating day at work that I put my fist through a wall and had to spackle it before leaving…
Leg Curl 5x10
Hip thrust machine 3 plates 5x10
Leg extension 3x20
Hack Squat, 2 plates each side, 7x10, 1 plate 3x10
Purely fueled by anger. The hack Squat idea was terrible.
In this case, I think it was worth it. That’s an easy one. “Hey, bud. It’ll be a lot less awkward if you drop the seat a bit.”
Fluff
Seated B.B. OHP
135 4x8
95x20
Lateral Raises 10x10 with 20s
Band laterals x100
Incline laterals 3x10
Giant Set of Pull-ups, rope curls, band curls x4
Giant set of tri rope, pushups and skulls x4
Band tri ext x100
Conditioning/Abs
Rope Crunch 5x20
HLR 5x10
Full Plank (top of pushups position with arms locked) 3x1min
Leg Raises 3x20
Standing calf raise 60, 100, 140, 180, 200x8, 60x30
Seated Calf Raise 1 plate 3x20
Donkey calf raise 3x30
Prowler +90 10x25m
Leg day
Goblet Squat, heels on board
100 lb DB 3x20, did it first instead of 30 pre exhaust sets before, lol
Hack Squat, 2 plates + 25 per side
5x8
1 plate per side 1x30
Backwards prowler drags with 4 plates on the prowler, using straps with handles attached to the prowler
10x25m with 10 jump squats between every run
Leg extension 3x20
Thazit. Nothing special. While I’ve been training at work I’ve had to go to the gym at 7 pm and it sucks so much, the gym is packed out and 50% of the people just occupy space without doing shit. Also, there’s a group of people which, most likely due to their culture, don’t wear deodorant, and it’s like wading through a thick fog of BO. It’s nothing against them or their ethnicity, by the smell is really revolting and it just adds to the stress.
Speaking of advice to newbs on incline BP… do you know what degree you incline bench at? My bench has 25* and 80*. Seems like a very awkward gap. I’ve been using the 25*.
I think there’s an article out there that said the first notch above flat bench was the best for upper pec activation so you’re good with your 25* setup.
30 degrees, which is standard for incline benches. So yes, 25 will work. But here’s the thing: use it for mainly barbell work. When you’re at that 25-30 degree angle and you have a slight back arch, it’s essentially putting your chest perpendicular to the ground, which is basically flat and doesn’t necessarily activate the top of the chest as much as some would think. Therefore, load heavy weight with a barbell at 30 degree incline, then do 45-60 degree incline work with dumbbells to really fry that oft-neglected upper chest.
Upper
Incline Bench
Bar, 95, 135x12, 185 5x10, 135x25
SUPERSET
Pull-ups BW, +25, +45 x8
Straight arm lat pulls 3x15
SUPERSET
High incline squeeze press 50s 4x10
Pushups on knuckles, underhand style 4x10
Chest supported row 2 plates 4x12
Dips 3x12