Ended up getting 9 full rounds. Holy yikes. I really enjoyed this, it felt like I lost concept of time. Pushed hard, but like manual labor hard, not CrossFit Games hard. Probably spent some time in zone 2 and more time in zone whatever feels like your heart has priapism. Goal here is to get the heart rate up and suck some wind while building coordination under stress. My lateral/torsional movement is weak as hell too, so tried to get some work on that. Overall it was fun. Deadlift tomorrow
Deadlift
225 x 5
225 x 5
250 x 3
290 x 5
325 x 3
365 x 7
All deadlift sets superset with 15 hanging leg raises
Assistance superset
Dips - 5 x 15
TRX Rows - 5 x 15
Extra work
Wrist rollers (floor to shoulder height in each direction) - 5 lbs - 5 total reps
Decent session today, the first lower body session after a chiropractor appointment is always dicey but I felt more stable than I usually do in these circumstances. Assistance work was tough as always and I’m hoping the wrist rollers help my elbows.
Press
45 x 10
60 x 5
75 x 5
90 x 3
105 x 5
120 x 3
135 x 5
All press sets superset with 6 chin ups
Assistance superset
DB Alternating Lunges - 45lb dumbbells - 5 x 20
TRX Triceps Extensions - 5 x 15
Felt like something clicked a bit with pressing today. Was letting my elbows flare almost instantly when I was coming out of the bottom of the rep. Fixed it and felt stronger and more stable. Backed off a bit on the lunge weight and that seemed to help me maintain consistent effort.
Looking ahead to next cycle, I think I wanna try Leviathan out. I have some more strenuous athletic endeavors coming up and like the idea of practicing moving heavy weight without being under the fatigue of bigger sets. Not sure how I want to handle supplemental work for it though. Stuck between Pervertor, SSL, and BBB. I do like the idea of a lot of reps with submax weights, especially if I’m gonna do the + sets in the Anchor cycle. Probably going to stick with 2x/wk so this would take me to the fall, where I’d like to put more time into lifting and push more for some muscle.
Still alive! Survived a 3 day ski trip to Stowe, VT with my brother. We did a lot of stupid shit including skiing backcountry through a 3/4 mile-long no-fall zone including cliffs, chutes, and super tight trees. Recovered enough to do my 7th week protocol today for squat and bench.
Thanks man! Skiing is the one thing in my life I’m naturally good at and I really try to take advantage of the fact I can get to places 95% of people can’t get to. What really sucks now is that all the secret runs I’ve found are all over Instagram thanks to influencers () and they’re not so secret anymore. I was the first person through Kitchen Wall in at least a week, but within a day it was totally tracked out and packed into ice…
I’ve felt like absolute hammered shit for the last week and can’t really figure out why. Hoping some sleep tonight will get me back on track and I can do my second 7th week day tomorrow to start my program Friday. I’m thinking my ski trip really beat me up worse than I realized and I’m still recovering from it
Finally rested last night and feel much better today.
Deadlift - work up to 395 x 1
Superset all deadlift sets with 5 hanging leg raises
Press - work up to 145 x 1
Superset all press sets with 5 chin ups
Deadlifting is phenomenal anxiety/depression medication, provided you go above 70% of your max. I feel like a new man physically and mentally and am really pumped for Perverted Leviathan starting Friday
Did my Perverted Leviathan squat and bench days this weekend. Holy fuck I did not realize how tough that much volume (BBS) would be. I feel stronger already and learned I hadn’t been pushing anything hard enough for awhile. Nice little side effect: grueling training short circuited whatever had been going on mentally to put me in such a bad spot.
Thoroughly convinced I would be in a psych ward or cemetery if I didn’t take up lifting. This year has been bad so far, but the fact I pulled a full 180 after two sessions tells me I’m back on track and ready to do dumb stuff for fun. My buddy is thinking about a powerlifting meet and I’d love to join him if he does. Haven’t done one since 2016 I believe?
Assistance - all superset with the deadlift work
Hanging leg raise - 5 x 10
Dips - 5 x 10
DB rear lateral raises - 12 lbs - 5 x 10
Finished everything in an hour including warmup. Fuckin barn burner today, everything moved well and felt good but I’m gonna be real tired and sore for a bit. Chiropractor later today and I’m real glad past GarageRocker scheduled it to align with my first deadlift day on this program
Superset 6 chin ups with main sets up to top single
Superset 10 Nordic ham curls with first 5 supplemental sets
3 x 15 TRX Triceps extensions after all press work completed
I’m already feeling way stronger and more motivated to push hard. Something definitely clicked with my grip and body position while pressing and everything felt easy and fast. Again, proving that 99% of my problems stem from the dysfunctional piece of meat between my ears.
20 minute timer, 8 full circuits complete with a few seconds to spare this time.
Still feeling all fucknuts and cockstrong for reasons I don’t understand. Something really changes for the better when you regularly do things normal people think are a bad idea
Working on a better morning routine to help with mobility and general health. Research is coming out that isometric exercises reduce blood pressure similarly to meds, so I say fuckit, let’s see if it helps.
Isometric work
2 min plank
2 min wall sit
2 min plank
Breath work
2 minutes of 5 seconds in/5 seconds out
Isometric work was extraordinarily hard, apparently I found a weakness. Stretching and breath work was pretty relaxing and I do feel better still, despite doing all this 3 hours ago.
) and they’re not so secret anymore. I was the first person through Kitchen Wall in at least a week, but within a day it was totally tracked out and packed into ice…
