Chicken and veggies complete
Was just outrageously good
Chicken was tender as all hell, veggies were slightly crisped but soft on the inside. Have two enormous containers filled with chicken and veggies now, plus all the leftover Turkey chili. Meals for the next few days are set.
Crap! Totally forgot to log a few workouts, haha.
Physical labor was Saturday, and I got 10 rounds of it. I expected the SGHP to be easier than the deadlifts - it wasn’t.
Monday:
Week 5, Day One, Push (v2)
OH DB Carry
25s x 2 min, 1 set
Complex A
Push Press
155 2x5
DB Lateral Raise Multi-ROM
15s 5 in top 1/3, 5 in top 2/3, 10 full ROM x2
OH DB Carry
15s 2x1min both in one set
Complex B
Weighted Dips
+45 2x5
DB Bench Multi ROM
50s 5 in top 1/3, 5 in top 2/3, 10 full ROM x2
Double Pump Strict Burpee
2x1min
Dip ISO Hold
3 sets, as usual. Arms were more fried this time though - happy to have gotten 3 sets, wasn’t even close to 2 this time.
DB Bench Loaded Stretch
25s x2 min one hold in the top position.
Didn’t really up many weights in this. I’m pretty dialed in with the workouts - they’re grueling, tough, and every time I think of upping the weight I realize I can shorten rest times or be stricter with the movements. Just doing a double progression with the weighted dips, really - I do at least a 3 second negative on them and go well below parallel.
Yesterday:
Week 5, Day 2: Legs (v2)
Someone was using the prowler, so used that tank thing on wheels.
+4 plates x 2min.
Complex A
Lunge
115 2x5 each leg
Goblet Squat Multi-ROM (on squat wedge)
75 5 in top 1/3, 5 in top 2/3, 10 full ROM x2
Backwards sled drag
2x1min +4 plates
Complex B
DB RDLs
100s 2x5
Leg curl Multi-ROM
85 5 in top 1/3, 5 in top 2/3, 10 full ROM x2
KB Swing
65# kb 2x1min
Zercher Squat 90-Degree Iso Hold
95# BB x 2min, 3 breaks
BSS Stretch
Right leg first (my weaker leg) - 3 breaks each
Again, only upped one weight in this whole workout from last time. Feeling good.
How is the tank thing on wheels? I was thinking about ordering one
In my opinion, it’s overpriced and overrated. I’d take a prowler over it, always. $250-300 for a good prowler vs $1600 for one of those things.
I have the Rogue Slice sled. Works great, I love that it’s compact and folds up small, but also has the removable pushing bars and its only $195. If you have ever bought or used Rogue, you know its all beefy and made to last forever. It breaks down small enough that you can lean the whole thing against the wall, or I stash it underneath the short set of stairs in my garage, ands it’s completely out of the way. It doesnt grind on concrete, but hasnt damaged it, and just some scuffs on the bottom of a huge hunk of iron. I use it in my small front yard for this program, and just do laps back and forth like a lunatic while all my suburban neighbors drive by on their way to work.
You may have just sold ME on it too, haha.
lol. Rogue makes a few different sleds…You can drop down to the “E” sled, but all you can do is drag it. IMHO if you are going to order a sled anyway, its worth the extra $70 to get the slice. The Dog Sled is $280 and you can put the pipes on either side of it. But I used it at a gym when I was travelling, and it’s huge, the post doesnt fold down making it much harder to store as well. I think the best bang for your buck given the durability, versatility, and cost is the slice.
Lol same thoughts exactly.
I have a rogue echo dogsled that costed like $400 in total with some additional attachments. I’m glad i purchased this instead of one of the $1600+ torque tanks.
Ive got the elitefts econo sled. Ive had it for like 13 yrs. I love it
I have 3 workouts to post - last weeks pull and physical labor, and Monday’s Push - but as an update I dislocated my shoulder pretty badly mountain biking. I felt it pop all the way out and back in. This is the shoulder that had a chunk of bone pop off of it in the Marines so it’s prone to dislocations, but this was a nasty one. Raising my arm is pretty painful. Im gonna see how leg day goes, and I won’t be able to push the prowler. May use an SSB.
feel better soon. best wishes.
Can you pull it with a harness?
As a fellow shoulder dislocater-er, these suck. You’ll bounce back, but it’s frustrating.
I used to do a lot of this at my old gym - I’ll have to check if the new gym has a harness. I can probably rig something up with rope they have there. Thanks!
Yup. It’s usually 3-4 days of discomfort and then back to business as usual. It’s possible this one could be a bit longer as it was more severe than usual, but no worries. Gonna get it moving.
No probs! If need be, you can always do the old school “rope through the lifting belt” thing to get in SOME sort of pulling effect. Backwards drag possibly too, depending on how your shoulder likes to play.
Shoulders just suck. My most recent dislocation came from turning over funny in my sleep, and I was washing my hair in the shower the other day and ALMOST had it pop out there. But at least you can pretend to be Mel Gibson in Lethal Weapon!
The shoulder is finally feeling better today - have nursed it with daily pushups, pull-ups, and band pull aparts - nothing strenuous or crazy, just letting it settle back in and get rid of the feeling of instability. I did a modified leg workout and couldn’t do the pull properly, so I’m going in tomorrow and just redoing the week. Technically it’s the last week but I feel like I was accumulating strength and then just stopped right before the finale so I’m going to redo the last 2 weeks of the program instead of just one.
Tuesday:
Week 4, Day One, Push
OH DB Carry
25s x 2 min, 2 sets
Complex A
Push Press
160 1x5, 140 1x5
DB Lateral Raise Multi-ROM
15s 5 in top 1/3, 5 in top 2/3, 10 full ROM x2
OH DB Carry
20s 2x1min both in one set
Complex B
Weighted Dips
+45 2x5
DB Bench Multi ROM
55s 5 in top 1/3, 5 in top 2/3, 10 full ROM x2
Double Pump Strict Burpee
2x1min, made sure to sort of jump/explode out of the pushup into an ATG squat position. No idea about numbers, just got after it and kept form strict, with the pause at the top of the second pushup.
Dip ISO Hold
3 sets, as usual. Arms were more fried this time though - happy to have gotten 3 sets, wasn’t even close to 2 this time.
DB Bench Loaded Stretch
25s x2 min one hold in the top position.
Decided to just do the second half over again. Shoulder is not 100% as I thought it was - felt some discomfort there, but pushed through and felt nothing by the time the workout was over, and I upped weights a bit on most of the exercises. Feeling great. Lemon Surge is way better than Wild Berry, by the way - with my extra week it may be tight to squeeze the surge out for another 3 weeks but if I have to order another bag, I will.
How’s it going, flap?
