Morning:
ATG zero:
Tib raise: 2x25
KOT calf raise: 1x25
FHL raise: 1x25
Patrick step up: 1x25
ATG split squat: 5x5
Elephant walk: 1x20
Notes:
- Apparently I can walk the run and not have an issue
- No touch tonight. My feet are covered in blisters and my knee is killing me
- I might hit an upper body workout later today
4 Likes
Larson bench: 115x10, 135x8, 145x6, 165x4, 185x2
Notes:
- My foot is so fucked I had to go to the doctors. It’s not the blisters. It’s something wrong with it where I have a lot of Pain when walking on the lateral side. Turns out I have basically a foot sprain. Sounds like an forced deload week
- @T3hPwnisher I got tactical barbell! I’m excited to read it!
4 Likes
Hell yeah brother! I keep calling it the “rosetta stone” of training. It suddenly made 5/3/1 and Easy Strength just click for me. The 3 books just create a perfect system. Hope the foot heals up!
2 Likes
Physics is the #2 reason that I’m not a doctor, calculus is #1. I saw that those classes were required and I was like, peace out homies! lol
Also, send you lots of healing prayers and vibes for your foot, knee and shoulder!!!
2 Likes
Physics and math were what landed me in the history department years ago.
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@T3hPwnisher I was reading it and it made a lot of things in 5/3/1 click for me too!
@QuadQueen @Friedrich As much as I hate the class, I’m happy to report I got a 14/15 on my first exam today!
Conjugate
ME Upper:
Close grip bench 3rm: 95,115,135,155,175,195,225x3 (PR
Rows: 25,50,60
Banded twisty things: Redx8
Close grip bench: 175x2x5, 155x8
Banded twisty things: Redx8
3 rounds:
50 ft Offset carry (70lbs in farmers, 35lb DB overhead
other side carry
6 Dips
15 DB French press: 35x15,12,11
Notes:
- This first exam determined if I dropped physics and I got a 14/15. As much as I dont want to do it, I cant drop it now
- Spent the weekend at a cabin with my GF. Lots of sun, studying, and relaxing. I did ATG zero everyday
- Shoulder is getting better. Foot I can now walk on but not doing rugby/running for this week. Knee is getting better but still going to be an easier week on lower body
- I got a scraping bar and massage oil. After using it some, my ankle didn’t have its restriction in it, my right biceps calmed down, and i could work out some knee inflammation. This is going to be a main stay
9 Likes
Hell yeah, you did!!! Nice job!!
1 Like
Lower body:
Reverse sled drag: 40 yrds: 45x2, 70x2
Prowler (40 yrds): 90x2, 180x2, 270x2
3 Likes
Legs:
Pause squat: 255x3
Reverse sled drag: 45yrds: 90x2, 115x2
GHD: BWx2x10, 44x2x6
Notes:
- So it’s my it band. I foam rolled all that and my knee was working with a some slight discomfort
- Because of that, I didn’t push the knee based work
5 Likes
RE upper (done yesterday on a time crunch):
OHP: top set of 135x6, 120x6
DB bench: top set of 65x9
Pull up: 15x5, 25x7, 40x6, 30x6
Pike push up off box: 7,8, 8
Infinity rope: 5x1 min, 3x1 min, 3x1 min
Rear delt fly: 20x14, 12, 10
Notes:
- This is how I was doing the pike push ups:
6 Likes
RE Lower
60 mins:
Warm up:
5 slow passes and mobilizations for IT band and then adductors
:30 sec piriformis roll
15 touches in V sit
10/10 fire hydrant
Belt squat: 115x6, 160x6, 185x6, 225x6, 250x6, 225x8
Snatch Grip high pull: 155x3, 175x3, 195x3, 175x2x3
RDL: 175x8, 205x8, 225x8
RH: 140x3x12 (slow and controlled)
BW Hip abduction: 2x8 (realized I was keeping leg too straight), 1x10
Notes:
- Everything felt good. Like al bodyparts moving correctly and no knee pain
- Will run tomorrow morning or this afternoon to test out foot. I’m ready to get back to rugby
- I moved my squat stance slightly out on belt squat (its more just shoulder width than hip width) and that help some of the weird feeling on the belt squat. Might play with this on normal squatting for a min to see if it helps knee
- Finishing up “Children of Time” by Adrian Tchaikovsky. This has been a really neat book
- I watched True Detective Season 1 and it was an absolute banger. A Neo Noir show with a strong occult element while telling a story in 2 ways 17 years apart? That shit had me hooked the opening scene
- To keep track of this:
8 Likes
ME Upper
60 mins
Push press: 95x3, 125x3, 145x3, 155x3, 170x3, 180x3, 160x2x3
Seated OHP: 65x7, 85x7, 95x8, 115x10
BB Row: 175x9, 155x2x10, 9
DB OHP: 35x2x12, 1x10
Chin up: 8,6,6
Notes:
- Had a 10 minute intermission figuring out how to set up seated OHP without killing myself if i were to fail
- Rugby later tonight so a carb filled meal for lunch
- Went to toxuh for 45mins. Played like shit. Spent 4 hours straight studying for physics and then dogs got into a fight before I had to leave for practice. One got nipped on the ribs and probably needs a stitch. It wasn’t bleeding. Just thin skin and a big tousle (apparently they can’t play in the heat)
7 Likes
ME Lower
50 min
SSB: 115x3,155x3,205x3, 255x3, 275x3, 300x3, 275x1, 255x2,3
Banded vertical jumps: 4x4
BSS: 35’s: 12,10,10
GHD: 44x5,6,6
Short lever Copenhagen planks: 3x20s
Notes:
- Didn’t make it to touch tonight. Schedule got thrown around with physics exam today. I got a 9/15 before a curve. Fucking hurts my ego and I am almost burnt out after this exam so easy night tonight
- Luckily I have a 76.7 exam average before curves so not doing bad in the class at all (would sit around a B with homework/in class)
- A pr by I had on the RAW knee sleeves. Last time I got this heavy on squats was with some super stiff and bouncy knee sleeves so leg strength is going up
- Only using the Mark Bell Raw knee sleeves bc I just want something to keep my knee warm and help my knee cap glide right
- Need to figure out a way to load up GHDs
7 Likes
RE upper:
50 min
BTN Press:95x6, 115x6, 105x6
Cambered bar incline bench: 145x8
Wide grip pull up: 35x7, 24x7
HSPU and face pulls
Arm work for a light pump
6 Likes
Sprint work:
4x60yrd
6 min rest between sets
4 Likes
RE Lower
Agile 8
Time: 50 min
Box squat (done with a pause on the box): 155x6, 175x6, 195x6, 175x8
SB holds: 200x4x25-30s
SSB Goodmorning: 85x7, 100x8, 115x8
RH: 160x3x12
BW Hip Abduction: 3x10
Notes:
- Still sore from sprints so this was easier and more restorative
- The goodmornings were hard. Focusing on super strict form and a true hinge pattern for it
- Box squats are hard to gauge RPE for me. It can go like fine to stuck on the box in a rep
6 Likes
ME Upper
Dips: BWx3, 15x3, 25x3, 35x3, 50x3, 70x3, 55x3
Kneeling OHP: 85x8, 105x8, 125x2 (overshot)
Cable Row: 50x10, 60x3x10
DB Z-press: 30x3x12
Upright Row: 50x3x12
Upper back inverted row (feet on box): 10,2x8
Notes:
- No touch rugby this week. Physics exam is Friday so I couldn’t study over the weekend bc lack of material. After yesterday, I dont even have the energy or mental capacity to go to the pitch post studying
- Will be going to see Fantastic Four and Naked Gun this weekend. We are also going to see Weapons next friday
- Book log part of this post: I started “Red Storm Rising” on Audible, “All Cowboys ain’t gone” on Kindle, and “Shadow over Innsmouth” on paper back. The first one is a bit of a drag but I know Tom Clancy books build. “All Cowboys Aint Gone” is not what I thought it was. “Shadow Over Innsmouth” is very cool
- I finished “Uzumaki” by Junji Ito and "Sun and Steel’
7 Likes
Cool about the Lovecraft.
I’m looking forward to your movie reviews. Have you seen the old Naked Gun or the sequals? It’ll be cool to see how this compares, and how funny Liam can be.
Weapons looks good! Did you ever watch Barbarian ( by same director)? It was pretty solid, but this new movie looks like a big step up.
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