Leg curl: 100x8, 80x8+15partials
Low SSB box squat: 155x15x2
Leg Press: 3plps+25lb: 2x12
Back Extensions: 95x3x8
Decline Leg Raise: 3x11
Standing Calf Raise: 3plx3x15
Tib Raise: 3x20
Notes:
I figured out the summer classes work well for me because it’s a blast. 6 weeks to get shit done cool I got it. 15 weeks? That gets fucking boring
Smartwod timer is the best app for the DE work. I can set a Tabata timer for 15 rounds, 16 sec work, 30 sec rest and just bang out the squats
I don’t know how I feel about back raises. I think ours doesn’t lend itself to be used with a barbell. I used a curl bar today but still felt mediocre. Reverse Hypers give me a better low back glute stim
Got an 88 on anatomy lab. Just felt like that should be added to this post
Ignoring my dumb hair, here’s a cool pic of me after I rolled my first pan. Not well done or award winning but it’s a start. I also feel I needed to post it since I lost a frying pan
Bent Over Row: 195x3x8
1 arm BB Row: 85x2x12, 1x10-60x8
Banded Pullups: 10,9,9
Bent Over Fly: 10x25, (added in swinging to get rest) 30,30
Incline Hammer curl: 25x3x10+5 partials
Spider Curl: 50x3x8
Notes:
Not sore at all from yesterday and not really fatigued at all
@simo74 Thanks! They weren’t my fastest but I’m happy I didn’t get bent over too bad
ME Upper
Slight Decline DB Bench: 75x10, 75x10-55x6
Incline Bench: 205x1 (missed the 2nd but I fought in the midrange for a while)
Backdowns: 155x2x6
Slight Incline DB bench: 65x8, 65x8-45x8
Rear Delt Machine: 110x3x10
Lateral Swings: 35x3x20
Push up test for Kines lab: 40 real reps
Cross body extension: 60x10,8 50x10,8
DB extension: 25x3x12
Situp test for kines (weird half curl ups): 32
3 min step up test for kines
Pacer test for Kines: 38 laps (I actually think I’ll add this in often)
Notes:
Knocked out a bunch of lab shit today. I will bitch about what counts as a push up, elbows at 90 degrees. Fuck that I did real ones after all the chest work and got a massive pump while not aggravating my shoulder
Triceps were fatigued from Incline Bench. I got a not great hand out and my foot slipped as I was taking the bar. Overall not great but it wasn’t a misgroove, it was just weak
@T3hPwnisher I know I’ve asked before, but this is about conditioning. I go on 2 30min walks everyday with my dogs but I felt out of shape with the running for my lab testing. Do you think adding a small walk/run on my off days (like 3 miles) is a terrible idea? I realize my goal has been strongman stuff and I’m fairly conditioned in that aspect but I would like to be able to be decent at other stuff too. Typing this out I realize I probably should just add it in and see but I’m curious to hear your take.
Not Pwn but @kleinhound combines strength work with running to stay tactically ready for his job. He is still strong AF so it can definitely be done. You hit the nail on the head, only way to see what it does is to do it.
100%
You might find a slight dip for a few weeks while you acclimate to the running, but just ease in to it.
Run-walk-run is a good strategy to get some distance in but avoid injuries.
Can I ask why you picked running for conditioning?
I’d be good doing wods for 2 weeks but being trapped in a gym would suck therefore I’d stop. It’s nice and hot out so getting outside and getting conditioning in would be awesome (also low barrier to entry while tanning).
The real reason is because I did the fitness gram pacer test and did terrible lmao
Lastly Andrew Clayton is known as “The running strongman” and if he can do it, I can
