Giant Set 1:
Chins: 25x8, 35x8, 45x6
OHP: 90x5, 100x5, 115x7
BTT: Red: 3x8
30 sec Bike Sprint: 3 rounds
Giant Set 2:
4 rounds: 1 min rest
Rows: 165x8
DB Press: 30x8
1 min plank
Giant Set 3:
2 rounds: 40 sec work/20 sec rest
Z press: 75: 12,8
Lateral Raise: 15lb: 15,15
Face Pull: 10lb: 17, 15
Notes:
Got an 88 on my speech in public speaking. Interestingly enough, I pretty much only got points off because of my outline. Speech part was my best.
Might do Mass Builder next. Itās pretty similar to 5/3/1 so thatās niffty
Kinda off today. I think the cold weather is getting to me. Similar to how I felt last year. It might be symptomatic of SAD but going to up the calories and push forward
Giant set: 3 rounds: 1 min rest (done with jump squats)
HLRx10
Burpee Chinx 8
30 sec assault bike
EMOM BSS: 10 minx 5 reps@35lbs (each leg)
3 rounds (6:50):
RH: 140x10
GHD: BWx10
30 sec hang
TABATA Bike sprints: 8 rounds (20on/10off)
Notes:
Everything maybe have been light but my quads are toast. BSS could use more weight but I didnāt want a repeat of last Thursday (Sore for like 4 days)
Uploading squat footage. Will say, I donāt think my form is problematic and still looks like this after ātrying to improve itā so. Any feedback is welcome
Iād run run with it tbh. So long as it doesnāt hurt you to do and you can load it up, I tend to think youāll be fine. But I say that with an ungodly-looking squat lol
(Not that yours even looks bad, just to clarify that)
Was just playing around with CBD to get feel for heavier weight. Doable just awkward. Also bruised the hell out of my forearm on the CDB. Ordering wrist wraps because of how painful it is
Keg loads felt easy after the EMOM. Figured out the technique.
Kept missing the deadlifts. Think the fatigue is getting to me so I decided not to dig myself deeper into a hole
Fuck the place I work at. No respect for the employees. Randomly got scheduled all day today which no one told me about until I saw the schedule yesterday. No one asked if I could work all day or told me I was all day, so I decided to tell no one and just go in at my normal Sunday hours. I am not playing that shit for $8.50 a hour
Bench: 115x5, 135x5, 155x5
Seal Row: 95x10, 115x10, 135x10,10 (small pause and hard explosive pull)
CBD/Chins: 95: 1,2
Back off: 65xR-8/L-8
Pulldown/Pull apart: drop set. Didnāt track but that was hard and fit the bill
Notes:
Still feeling fatigued and allergies are acting up. Decided not to do keg, fingers, or carries today. Plan of attack is going to be off plan but Wednesday/Friday event days
Upset with today but itās whatever. Not angry just the upset that comes with passion for pushing yourself
Plan of attack after strongman comp is going to be Powerbuilder Strongman from Brian Alsruhe. I have a year of the workouts and massbuilder from him but my birthday is Friday and I will gladly spend another $25 to support him. I could probably figure it out on my own but then again buying the program is a buy in and allows me to see how strongman stuff is programmed like that
I still want to run FFF but mentioned above is more fitting to the goal. A 3-4 month period of getting use to strongman stuff is what I need and having that program is more beneficial to me than some of the 5/3/1 strongman stuff Iāve found. Be Formless
I have noticed how going to the gym 2x a week is making me more busy but is making my days more productive. Not giving up my home gym anytime soon but just an observation. Responsibility is never bad if you rise up to meet the challenge
Note to future self. The eyelid twitches are related to the fatigue from training.
Deck of Cards: Time Cap- 25 mins
DNF- 39 cards complete
63 burpees
60 pull ups
73 120lb axle rows
78 120lb axle DL
Notes;
I will count that workout has a victory. Been up since 4:30 dealing with my sinus issue and have those good oleā sudafeds in my system. Pump went crazy
It was hard because I didnāt feel good. Forcing adaptation as @T3hPwnisher says. Wanted to take today off but Iām glad I did something
Deadlift bar deadlift: 95x5, 135x5, 185x3, 225x3, 275x2, 315x1, 365x1, 405x1(belt and straps) HUGE PR
CBD/Pull up: 80lb:1,2,3,4,5,4,3,2,1 (clean every rep and do each arm)
RH: 90lbx15,15,10,10
GHD: 15,15,10,10
Notes:
Didnāt push pace because of sinus infection and meds
surprised with deadlift. Got about 6 hours of shitty sleep but hit 405x1. Now it was ugly but honestly itās nothing that couldnāt be cued out. Speed was good. Positioning could have been fixed just by working the initial set up more. Pretty happy to pull 405lbs 2 days before I turn 20 and at 175lbs bw
