lol maybe different intensity was more appropriate!
2 Likes
Thatās great to hear man, Iām glad
How did the higher belt position and closer stance feel for you ?
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This made me brace feel more stable. My back position feel like it was able to ālock inā more and not change
The foot position I just felt more powerful in. Like I could use my back and legs better
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Conditioning
10 rounds in 10 minutes:
- 3 pull-ups
- 5 burpees
- 10 squats
7 rounds on assault bike:
45 sec vigorous work
45 sec light work
Notes:
- one more exam tomorrow. Thank God
6 Likes
531 C1W1D1
BBB beefcake
Time: 45 mins
Seated Broad jump:3x3
Squat: 165x5, 190x5, 215x5
165x5x10 (done in 14:09 min)
Pull-up: 10,7,7
Dips: 5,5,7,7
Pull ups and dips (not supersetted with main work): 7,1,6,2,5,3,2
Notes:
- I didnāt feel too terribly out of breathe during this. I feel like if I was in better shape, thatās an easy 5 minutes at least off the total time
- @T3hPwnisher The 5s pro being easy strength work really clicked here. On the 215x5 I felt like I had 5 more reps in the tank
- We are going to an Oktoberfest event on Oct 18. Thereās a 5k and I agreed to do it so it seems like I need to get to running a little
- I just realized. Very little shoulder discomfort on the dips. Thatās a huge positive
- really enjoyed the slow weekend. I got the lights up in my garage so now itās not a cave where you trip on shit
- Got to watch a lot of Mr Robot this weekend. That show is a great and I kinda like it more than the sopranos
6 Likes
531 C1W1D2
BBB Beefcake
Time: 37min
OHP: 95x5, 110x5, 125x5
BBB: 95x3x10, 6+2+2, 7+3 (last set with wrist wraps and belt)
Wide grip t bar row: 110x5x10
HLR: 15,15,13,7
Notes:
- I had to move this to today. I was so damn sore yesterday
- I think the OHP BBB rest pause is because of my triceps and front delts being smoked from the dips still
- No jumps today because my legs are still pretty sore
- Might drag a sled later. Might not. We will see
6 Likes
@T3hPwnisher Iām curious about getting some more Dan John books. Right now I only have āNever Let Goā, do you have any suggestions on what to get next?
2 Likes
What are you looking to get out of the books? Philosophy, training, coaching, nutrition, etc? Dan covers a lot of different topics, and covers them well, but his books tend to have different focuses. His podcast is worth listening to as well.
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I honestly have no idea. I think I just want to hear his opinions on a lot of different things at this point. Easy strength and mass made simple seem to have caught my attention because I really want to see how they work and his explanation of why they work. Outside of that, thereās nothing specific I want to learn from him. I think thatās why I enjoyed āNever Let Goā because it covered a variety of stuff
Iām not sure how helpful that is haha
His Easy Strength Omnibook is probably his best work all put together in one space, even if you donāt actually care about the program itself. Mass Made Simple is an enjoyable read, even if a large section of it walks you through the program. His Armor Building Formula has a lot of great wisdom in it. I also liked āEasy Strength for Fat Lossā. Those are his training books.
For more general stuff, ā40 years with a Whistleā was a great read. I own āNow Whatā and āCan you goā but havenāt read through them yet.
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Thanks for the help! Iāll look at these later today!
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Iām reading this right now and itās fantastic, so if you find anything similar, do tell!
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Conditioning
4 rounds on assault bike:
- 45 sec vigorous
- 45 sec light
Notes:
- just something to get the blood moving in my legs. Somehow I have deadlifts tomorrow and a hard conditioning session
- @T3hPwnisher @BrandonCrawford I wound up getting āCan you go?ā By Dan John. Iāll let yall know how it is!
6 Likes
531 C1W1D3
BBB Beefcake:
Time: 40min
Jumps: SL box jump: 12āx2x5
DL: 235x5, 295x5 (misload), 315x5
BBB DL: 235x5x10 (13 min)
Bottoms up KB press: 15x12,15,14,9
Inverted row face pull: 15,13
Shrug: 235x15,13
Notes:
- I forgot how not terrible BBB DLs are. Squatting is definitely the most awful
- With that being said, my lower spinal erectors are so pumped it feels like I took a cialis (well what I think that would feel like)
- Bottoms up KB press was more for therapeutic purposes. Shoulders felt beat up from OHP yesterday (didnāt warm up enough) so heavier pressing was off the table
- Oxygen debt 101 in a few minutes. If I donāt post about it, the debt won haha
Oxygen debt 101
1 round:
200 m sprint
30 sec rest
200m sprint
30 sec rest
200m sprint
3 min rest
Notes:
- the legs and lungs lost today. My legs felt so heavy and lungs couldnāt breathe
- Kinda counting this as a win. I got back from lifting and was going to do the running outside but got caught up doing some stuff. After that I REALLY did not want to do it haha. Going with something I read in the Dan John book, Iāll just count it as win
- The Brightside is Iāll just do more conditioning work!
- Iām looking to have 1-2 hard conditioning days a week. I have the easy conditioning covered by the daily dog walks (45 min in the morning, 30 in the evening)
7 Likes
We wound up getting into the new KBBQ place in our city. Some damage will be done to my stomach and the general beef supply but that seems to be on par with BBB Beefcake
5 Likes
531 C1W1D4
BBB Beefcake
Time: 44 min
Explosive: Kneeling Snatch: 45x3,65x3,2,2
Bench: 115x5, 130x5, 150x5
BBB Bench: 115x5x10- 15 min
DB rows: 65x5x10
Human Burpee (~4:30) with 44lb KB
Total of
- 50 swings
- 25 goblet squats
- 25 pushups
Lateral raise dropset: 15x18, 10x10, 5x9, Hands x 8
Y raise: 5x20,15
Bayesian curl: 20x12,16
Notes:
- Iām going to be so deadass. Iāve seen the bayesian curl for some time now and Iāve always shit on it without trying it. After seeing @unicornsandrainbows doing them in her log, I gave them a shot and I can say I stand corrected. With my labrum being torn, my bicep and front delt tendons and musculature get tight/cramped/inflamed super easily. I found lifts that put me into a lot of shoulder extension help it all feel better and this did it perfectly. I like it more than the incline DB curls
- Humane Burpee was tonic for my posterior chain
- Using the cambered bar for bench feels amazing
- I ran out of ideas for upper body biased explosive movements so I did the kneeling snatches. They will become something I do frequently
- I forget how much time DB rows adds to everything
- Bench after deadlift is such a great move. I donāt think I could have OHP today with my back being sore
8 Likes
Glad they worked for you! The constant tension and stretch hits the biceps hard. I find it easier to get a mind muscle connection than the incline curls, less wobbly. Some movements āfitā better.
1 Like
@T3hPwnisher and @BrandonCrawford I wound up getting the Armor Building Formula Omni book last night. After reading through about half of it, I think this is a must grab book. Thereās so much great knowledge in it!
Lifting:
Got in about 7 rounds (each side) with 35lb kb and 3 rounds (each side) 45lb kb for ABCs last night. I ran out of time in the morning to lift after a fight with my gf and didnāt have the time to lift after class. So squat day is today
6 Likes
Will be checking your log more frequently now! Sounds like my shoulder issues as well.
That Human burpee complex sounds like fun! Might have to add it into rotation instead of just going up on my KB swings along.
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linking this over here
2 Likes