MST systems: Bicep
Chin: 3x8 (pause in bottom, controlled eccentric, explode concentric)
Curl (iso hold mid: 4 sec rep 1/4, 8 sec rep 8): 50x8, 60x8, 70x8
15 deg incline curl: 15x15,15,12
DB spider curl: 10x3x12
Lu raise: 10x12, 12.5x10, 15x10
100 reps finger curls (front and back)
played with Planche planks
Notes:
- Slept really fucking good last night
- Planche planks for straight arm strength. It will help my shoulder probably
- Due to time constraints, cut events from last week. Not a big deal but this week should be better
- Its so weird to have like a ramp up with the first few weeks being easy. Definitely not the Jamie Lewis style I had grown use to
- @unicornsandrainbows I hope you would just eat the chocolates but not the box too! The meats were great!
7 Likes
MST systems W2D1
Time: 71 minutes
Warmup: MST big 5 + 1 arm pullovers and pushups
Log (FTOH every rep): 165x3x5 (2 min rest)
Strict log: 100x4x9 (1 min rest), 120x2x5,6 (2 min rest), 130x6
Rear delt flies: 15x20,16,15 (30 sec rest)
Bench: 95x2x10, 115x2x10, 135x10
Row: 115x2x10, 135x2x10, 155x10
Conditioning: Assault bike 10 sec sprint, 20 sec rest (10 rounds)
Notes:
- The 165x5 ended up being better than last weeks 155x5. The press was easier than the clean (conditioning wise). It ended up being surprisingly causal
- I remembered to pull my traps to my ass on strict log and that helped a lot
- @simo74 I did end up journaling all my thoughts and that really helped to get them out without having to worry about how I said them to someone
- Started the sequel to red rising. Itās a lot better. I liked the first one but this one might be one of my favorite books
- I totally forgot the goal of my transformation for the challenge was too bulk. I look slightly leaner now but I think itās because Iāve been busy enough where I either have extra energy to put into training or nutrition. Not both so the shake based approach has been killer
11 Likes
Dude I miss using a log.. I got such good development from it . Way better than barbell for shoulder pressing
2 Likes
Its funny you say this. I heard the Shane Jerman from MST systems says the same thing. His rationale was āthe press is harder, the dip is harder, and the drive is harder positioning wiseā. It was music to my ears haha
2 Likes
MST Systems W2 D2
Lateral step downs: 2x8
Snatch grip paused deadlift: 255x7, 230x3x7
Front squat: 155x20, 155x2x10
RH: 140x10, 180x12, 230x12
GHD Situp: BWx10, 10x10, 15x10
Notes:
- Lets not talk about the rest periods on the first 2. I knew I would still have to do reverse hypers at home so DL and Front squat got long rest
- Paused DL for reps sucks. I needed the rest
- Got my prof to make sure I didnāt die on front squat. It was easier than last weak and to truly match the needed intensity I needed 5-10lbs more but since this was so hard last week I played it smart
- Finished āGolden Sonā in the Red Rising series. It was so goddamn good. Starting āMorning Starā
6 Likes
MST systems W2D3
No warm up
Time: 53 mins
Axle 1 clean and 5 press (2 sec pause in at top and in dip) + 5 chins: 105x7x5
Dips: BWx3x12
DB lat raise: 15x20,17,13
Seated BTN press: 65x3x10, 75x10,7
Cossack Squat: 10x2x10, 15x10, 25x10, 35x10 (5 each leg)
Pull ups for 12 minutes: 66 reps total
Notes:
- 101 pull ups. Thatās like building the monolith numbers
- Able to do dips again so thatās good
- Cossack squats are practically an insurance policy for my hips
9 Likes
MST systems W2D4
13in dl: 260x8, 290x5, 325x3, 290x8, 325x5, 345x3
Played with stones. Worked up to 300lbs. Got it to knees but had way too much tacky on. Waxed the hair off my arms
Dinnie hold: 3 sets 20 seconds (hook grip)
20 min of keg press: wound up hitting 160x1 at some point
Notes:
- Cut RDLS from this day
- Didnāt do drag medley. Took a while because I went back to the other gym I use to train at because they have kegs
- Got lamb for the smoker today
Lamb:
12 Likes
MST Systems W3D1
Time: 65 mins
FTOH Log: 185x10x1 (EMOM)
Strict log: 105x3x9, 120x3x6, 130x2x3
DE Box squat (low box): 135x6x3
Lu Raise: 10x8, 12.5x8, 15x8
Bench: 95x10, 135x3x10
Row: 115x10, 155x3x10
Conditioning: 10 rounds (15sec sprint, 15sec rest)
Notes:
- This is how I want my sessions to be RN. Monday: Mostly upper, DE squat, Wednesday: Hard Lower, Friday: Hard upper, some quad/groin work, Saturday: events and hamstring. Tues and Thurs is going to be grip/arm/lat/rear delt stuff because I still have that lifting class. The AMRAP front squat isnāt great in that class bc RPE and aggression it sends me too
8 Likes
MST systems W3 Extra
Seated hammer curl: 15x8,10,10 (warm up brachialis)
Curl with ISO hold (1,4,8th rep): 55x8, 65x8, 75x8
Hammer curl: 35x6,5,5
Med ball curl (crushing ball): 20x12,10,10
Rear delt fly: 15x3x15
DB hex hold: 3 rounds with 15s
Finger curl: Forward: 40,21,4 Rear: 35
5 Likes
MST systems W3D2
Time: 67 min
Warmup:
MST big 5
Lateral step ups: 2x8
Snatch grip deadlift: 275x7, 245x7,5
Front squat: 165x15, 165x3x8 (2 min rest)
RH: 230x8, 250x8, 270x8
BBS: 25āsx8, 30āsx8, 35āsx8
GHD Situp: 10x10, 15x8, 20x8
Notes:
- Pauses got lost on the snatch grip deadlifts. They ended up being 1 second. Not 3. Oh well. The app said āfucking send itā so I did
- 165x15 was actually easier than I thought
- The closer I get to a full clean grip the tighter my upper back is and more upright I am when front squatting
- Used BBS to basically break into my hips (emphasis on pushing knee out)
- Pretty happy with this day. Stayed up way too late last night playing Doom Eternal because the new one comes out soon
6 Likes
MST systems W3 Extra
BTB wrist curl: 95x10, 115x10, 125x10
Reverse curl: 60x10, 70x2x10
Bumper plate holds: 25lbx3x45 sec
Pronation/Supination work: 10x15, 20x10,10
Playing around with dead hangs on the rock climbing grip pull up handle
4 Likes
MST systems w2d3/4
Day 3:
Axle clean and press + 5 chins: 115x7x5
BTN press: 65x10, 75x3x10
Cossack squat: 25x10, 35x3x10
Lat raise: 153x15
Cluster set dips: C1- 8,7,5 C2-8,7,4 C3-8,5,4
Notes:
- skipped pull-ups and cardio. Will Mae up Sunday
Day 4:
13in DL: 275x8, 305x5, 335x3, 305x8, 335x8, 365x3, 405x3 (PR)
Stones: 250x3 to 48 inch, 250x3x1
Dinnie hold: 215/165: 12 sec, 15 sec, 5 sec, 26 sec
Notes:
- 2 PRs with stone and 13in
- Could have held dinnie longer but I was not ripping up my thumbs today
- need to get faster and better positions on stones. This took 80 seconds
- Moving drag and sandbag carry to during the week
Atlas stone: 250x3
13in DL: 405x3
9 Likes
The young lady never skips leg day.
3 Likes
MST Systems W41/2
Day 1:
Log: 185x1,2
Strict log: 115x9, 130x6, 145x3
CBGP: 135x10, 145x10, 155x10
Row: 155x10, 165x10, 175x10
Lu raise: 10x8, 15x8, 15x6
Day 2
Snatch grip DL: 265x5, 235x3x5
Front squat: 175x4 (rerack to regrip) + 11
Notes:
- I have a sinus infection and itās been 100% humidity the past 2 days. I canāt fucking breathe.
- This is becoming a lighter week because I feel like shit. Which in turn pisses me off, but since next week is a deload, Iāll repeat this week
- Allergy meds get heart rate high which doesnāt play nice with squatting and log for me. So like I said Fuck this week, Iāll murder this shit next week
- Honestly the worst part is how shit my sleep has been. It takes me like 3 hours and tons of water/coffee to even feel human
5 Likes
