6-2-18
BtM w6d2
Warmup
Step-ups
Jumps
2x3 5sec iso hold kelso shrug/ hip thrust
2x3 RDL (flex glutes at top)/ Chinese plank
GS 1
Incline Chinese plank x5 sec, flex lats,abs,glutes (in order) AHAP
Broad jumps- sets of 3-5. *need to find a different movement
DL- 3x5@235 lbs top set
Lower back felt much better after deads. Will stick with this warmup and focus on bracing
6-1(?)-18
BtM w6d2pt2
Warmup
Pushups (chest focused)
Clap pushups/ bench dead bugs
Chinese plank/iso kelso shrug
GS
One arm Leg extension row (till a screw fell out)
Bench- 4x5@105 top set. Bench broke before last set
Chinese plank
Got interrupted by a few girls while benching shirtless. Went to an inform party with them afterwards
6-7-18
Project donāt shrink to nothing
D1
Push up on step(extended ROM)/One leg squat (split squat ish) ladder (10-9-8ā¦3-3) in 15 min
3 explosive reps, rest BBing pump style
One day later, quads and glutes are actually very sore. Even a bit of soreness in the chest/lats
6-9(?)-18
PDStN
Dips/pullups- 22 AFAP
Jumping muscle up singles
6-11-18
PDStN
1.42 mile āeasyā run with my cousin @15ā50"
6-12-18
10 tempo aps around the tennis court
10 60(?)m runs 1:1 work:rest
6 10(?)m accelerations, cut twice
5 shock jumps, 5 depth jumps
Definitely overdid it on the speed work, feel like dog shit. Doubt I came down with a cold that quickly
So-reason for all the weird workouts: Iām in China for six weeks with no access to any Weights, and would prefer to not shrink to nothing
So Iāve been back in America for about a week. In preparation for HS, adopted a schedule that gives me about 30 minutes of training time. Sooo, changing training to one loosely based on @ActivitiesGuy; so far itās looking like
working up to a 3 hard sets on a lower body lift 4-5x/week; 2days deadlift variation, 1day squat variation, 1 day explosive pulls (muscle snatch, continuous clean and press, etc) with some upper body mixed in and isolation at the end
Deadlifts + db pres/clean 'n press, Squats + laterals
Tentative schedule: Monday Deads, Tuesday Pulls, Wednesday Squats, Thursday Complex, Friday Deads, Saturday Distance, Sunday Sprints
3 days conditioning (complex, hill sprints, distance run)
China was fucking amazing. Wish I couldāve stayed longer. Met my 3 cousins (15,17 and late 20s), had a blast. Also drank too much alcohol (I never got drunk though)
Also went to a 2 week summer camp, met a girl (no this doesnāt end how you think it ends). On the last night of camp, I went to her room to play uno and ended up spending the whole night with her. We were planning to meet in Shanghai but that didnāt work out.
If you never got drunk, you probably didnāt drink too much alcohol, bud. Itās a vacation! You enjoyed yourself, and you should regret nothing. Back to business.
7/30/18- deadlifts
Ring front lever (one and a third leg)- 2x4 sec
Lat activation before every set
Reverse pause dead (3 sec) 3x3 @ 225 lbs. Grip was weak, had to switch to mixed grip and still nearly slipped out of hands
SS db clean and press 5x7 @ 15 lbs
7/31/18- explosive pulls (deloadish)
Ring front lever (one and a third leg)- 2x4 sec
Muscle snatch triples to 75 lbs
Continuous clean and press singles to 95 lbs
Clean & Press singles @ 95 lbs
Partial lateral raises 3x30 @ 15 lbs
SS lean away lateral raises 8/side @ 5 lbs
Partial rear delt raises 1x30 @ 15 lbs
8/1/18
Squats
2 sec paused front squats 3x3 @125 lbs
Brother started lifting with me. Not really sure what to put him on due to lack of strength
8/2/18- BB complex
5-4-3-3 clean, front squat, row, rdl @95 lbs
This sucked. Alot
8/4/18- run
.72 mi easy run @ 7ā17"
8/4/18- being bored
āI go you goā with brother
Dead start pushups 3:1, 2:1, 1:1 (29, 20, 9 enough so I hit failure 3x)
Squats 5:1 (idk exact number 300?)
*One day later, quads are quite sore. Super high volume seems to be the only way I can get them aore
8/5/18- conditioning
Bridge press (because bench broke) 5x8 @75 lbs with short rest
DB clean and press 4x12 w 20 lb dbs, 60 sec rest. Eh- prefer the hill sprints (although I need a bigger hill)
8/6/18- deads
Singles to 255
1x6 @235
Front lever/ ring face pulls in between
8/8/18- deads
Front lever progression (few sets x3 sec on rings)
Deficit (2+ in) RDL, worked up to 2x3 @205 lbs
8/9/18- conditioning
EMOM 20 min front squat x2/ OHP x3 @ 115/65 lbs
Sweating buckets by the end
8/11/18- conditioning
2 hours yard work (manual labor)
8/13/18
Basic Tumbling, 5x6 press @75 lbs, bw skills (front lever and planche)
8/14/18
.72 mile easy jog in 7 min 47 sec
Other
High school starts Monday