Press: 95x10, 115x8 125x6, 135x3, 145x2, 150x1, 135x3, 125x6, 115x4
Played with sandbag press
Swingers: 3rounds of swingers, 1 round with 25lbs
T-bar Kelso shrug: 115x20,15,10
Curls, pushdowns, cross body push downs until pump
PM:
played with kettlebells and BW movements while girlfriend was lifting
Squat (high bar and close stance more than usual): 185x10, 225x8, 245x6, 275x4, 295x1, 315x1
Hacksquat breathing set: 3ps+25x20 reps
Events
Sandbag throw: reps with 20, 25, 30
Yoke runs: 380x100ft, 430x100ft in 20sec with drop and pick to turn
Carry medley: Famers-Heavy sandbag- Light sandbag + press: 180/220/150 2 runs at 50ā
Notes:
Good to hear dude! I need to break mine out at some point.
Random updates:
I have a beach trip coming up this weekend so to plan ahead, I scheduled my rampage on the Friday because thatās our travel day but I am meal prepping food to bring so I have options I can eat regularly available. On the smoker now
I found this book on Jamie Lewisās recommended list and itās pretty good. Itās written in a really engaging way too
Also with books I started āBetween two firesā on audible and I havenāt been able to stop listening to it. itās really good
My mom got a new dog this week and she had to go out of town this weekend. Luckily the dog and batdog are best friends so this sums up the weekend
The old man is still kicking ass for being old. Still plays with all the other dogs and just acts like a shit head most of the time
Lastly, my girlfriend and I are doing great. I think the most surprising part of this relationship is how easy and natural it all feels. In a way, Iām not use to it but Iām super thankful for it.
1st session
Log split jerk: 195x6x1 (shirt got too wet and kept missing the clean)- 1 min rest
Beltless SSB Squat: 245x10x3- 1 min rest
I think this is the best version of sub max training for squat. I get lots of exposure to walkout and training at 70% but the low rest whip my ass into shape
To the above, I just did the math. Assuming a 80% TM for 335. 245 is 90% of that training max. Wendler recommends 80-85% anyways but this gives me 10 walkouts and 30 reps versus the traditional 5x5 531 style. Same goal at the end just different ways to figure it out. Plus the 10x3 EMOM way is a lot less math
Change in schedule this week. So today, then events Wednesday and deadlift Friday
Heat kicked my ass so doing swingers, ghd, arms later in the evening
Woke up at 183 this morning
Pt. 2
Swingers: 4x10
GHD: 17,20,20,15
Done as a superset. Skipped arms bc I gave myself a blood blister at the knuckle of my middle finger. With farmers on Wednesday, ripping it open seems dumb. Iāll have plenty of time for accessories at the hotel gym
1st rep of split jerks from today. Not the prettiest but thatās the easiest 195 has moved and quality improved as reps went on
Deadlift and events:
Axle deadlift: Work up to 385x2 (rest was changing plates)
Yoke: 500lbs 100ft in 30 seconds
Carry medley: Farmers, heavy sandbag, press sandbag: 180/265/150
Notes:
good work!
That medley looked brutal but also fun. Who the heck puts a sandbag press at the end of a medley ??
With the heavy sandbag, are you picking this up sideways because it is so long ? Have you tried picking it long ways ?
If you prefer the sideways pick you could also consider having the bag upright and dropping it down sideways onto your hand. Then you only need to shove the other hand under and pick. I hope that made sense.
8 min 50 in this video shows it better than i can explain
Some damn Alabama people lol
Yeah mainly the length. Iāve tried the 300lb with a vertical pick and I couldnāt get it glued to my chest (it was like stuck on my knees and couldnāt get my hips under it bc of length).
Iāll try it with the 260 though. I kinda just ruled it out but I will give it a shot!
Lots of walking running and playing on the beach today
Played in the hotel gym for like 45 minutes today. Iād rather just do push upās and squats on the balcony than go back to it lol
10 rounds:
8 minutes of curls and pushdowns
Upper back work until girlfriend was done at hotel gym
I do not understand kipping pull-ups
I was a crossfitter for a lot of years - and SAME! I never figured those damn things out. Theyāre dumb. Lol
I gotta know: did you go Zone or Paleo during that time?
Dude, I was Robb Wolfās right-hand dietitian. I was head of his RD team and posted on his blog 1-2 times weekly. So yeah, hard Paleo. lol
Holy cow, youāre serious? More and more I discover what an incredible asset and, by extension, person you are for how much you volunteer your time here. Iām also totally fanboying out right now, haha.
If ya Google Robb Wolf and my first name, I might still be floating around out there. I tell people that I was once famous in a very small, very eclectic circle. Not all that impressive. Lol.
@simo74 @T3hPwnisher and anyone else!
I need some advice. I kind of want to pull out of my comp thatās in 2 weeks. Mainly because itās a 6hr drive, classes but time constraints and losing a weekend would fucking be tough (especially after this vacation), and the person I was going with canāt go now so Iād have to go with a high stress family member to check into the hotel.
Should I just pullout and lose the $65 but possibly get a refund on the hotel or just do it?
Iām thinking if I can get the hotel money back, I should just pullout.
