Farmer’s walk-
50lb, 12x half a lap
Felt much better.
DB OHP-
20/25/30/35/40lbx5, 45lbx9
Superset-
Med. ball carry-
50lb, 5x2 laps
DB OHP-
30lb, 5x5
TRX row-
5x10
Tuck lever-
5x3ish
Face pull-
90 reps
Superset 1-
OHP- 65/75/85/95/105lbx5,110lbx7, 95lb, 5x5
Chin-up-
5x5, 5x3 (short pause at top and bottom)
Tried doing clean grip reverse lunge and my left knee/general area felt very tight, so abandoned that.
Good thing too, because I started to feel incredibly fatigued when I got to the top set.
Superset 2-
BB row- 95/115/135lbx5, 135lb, 4x10
Push-up-5x10
RFESS-5x10
Felt exhausted from this.
Face-pull-75 reps
Farmer’s walk-
50lb, 12x half a lap.
I can walk with confidence now and get a bit faster.
Tuck lever-
6x3 or so
waiter’s carry-
15lb KB, 4x2 with each hand
BB row-
45lb, 20/13/15/10
As strict as I can with a short pause at top.
Face-pull- 75 reps.
Superset 1-
Deadlift- 135/225lbx3, 255/285/315/345/375/405lbx1
Dip-8x5
Kneeling ab-wheel roll-out-8x5
The deadlift felt bad from the start, so I decided to not do anything that requires actual effort. Felt good by the end of this.
Goblet squat-
50/60/70lbx5
Wanted to test how 90/100lb goblet squats would feel, but started getting knee pains on the 70lb.
Fuck you knee.
Superset 2-
Pull-up-10x3
Dip-10x5
Hanging leg raise- 5x3, 3x2, 2x1
Face-pull- 105 reps
My left scapula/general shoulder area BURNS when I do this, so clearly there’s severe weakness there compared to the right side. The burning is getting less and less severe over the last couple of days, so I am hopeful that good things will happen when the burn goes away and this becomes easy.
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Power clean- 65/85/105/125lbx3, 145lb, 3x3 (I think it was 145lb…)
Chin-up-7x3
OHP-65/85/95/105lbx5, 110lbx8, 95lb, 5x5
RFESS-1x5, +10lb, 1x5, +20lb, 5x5, 3x5
Chin-up-10x3
I’ve recovered. Slept a lot and ate more. I think I’ve been under-eating relative to the amount of stuff I’ve been doing. Going to add ~300-500 more calories by eating breakfast and see what happens.
Knee got achy just from the body squat warm-up. Didn’t very much like the RFESS either. At this point I’m wondering if I should stop doing the squat motion completely for a good week or so.
Chin-ups felt fine if I do 3s.
BB row- 95/115/135lbx5, 145lb, 5x5
Sit-up-8x5
Push-up (short pause at bottom)- 8x5
Face-pull-100 reps
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Farmer’s walk-
50lb, 8x one lap
Grip is dying at the later sets.
BB row- 45lb, 10x10
BB suitcase carry- 45lb, 5x two laps, alternating with each hand.
Med. ball carry- 50lb, 5x two laps
Face-pull-100 reps
Body squats aggravated my knee, so at this point any squatting motion is bad.
Probably should avoid any lower body stuff that isn’t an hinge for a while I think.
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Superset 1-
Deadlift- 135lbx3, x1, 225/255/285/315/345lbx3, 375lbx5, 315lb, 5x5
Dip-13x5
Kneeling ab-wheel roll-out-13x5
Knee felt stiff and generally not good on the ab-wheel and the deadlifts but that went out of my head once things started to get more challenging. I think the knee is ok; it’s just in a bad condition overall and everything bothers it right now.
Grindy fifth rep on the 375lb.
Wanted to start doing triples from the third set of 315lb, but bar speed never slowed and the reps themselves felt fine, so all in the head. Had a really hard time catching my breath though.
Superset 2-
Pull-up-10x3
Dip- 2x5, 1x4, 7x3
Knee raise off dip bar- 10x5
Chest died. First time doing 100 reps of dips in a single session though, so yay?
Lat pull-down-105lb, 3x10
Face-pull-100 reps
Farmer’s walk-
50lb, 9x one lap
Felt good.
Tuck lever-
5x3
Face-pull- 100 reps
Power clean- 65/85/105/125lbx3, 145lb, 3x3
Chin-up-7x4
OHP- 65/75/85/95/105lbx5, 110lbx6, 95lb, 4x7
Chin-up-7x4, 3x3
110lb felt really easy today. The last set of 95lb felt grindy.
BB row- 95/115/135/155/175lbx5, 145lb, 5x5
RFESS-5x10, 5x5
Push-up-5x12
Brought my grip in on the rows. This made it feel a lot stronger. I’ll probably have to train both grips.
Knee felt fine with the RFESS. Had some difficulty balancing on the first three sets or so, then got my balance back and could blast through them.
Face-pull-100 reps
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Superset 1-
Deadlift, 135lbx3, x1, 225/255/285/315/345lbx1
Dip-7x5
Kneeling ab-wheel roll-out-7x5
I don’t have time to lift tomorrow, so I decided to do the deadlifts today. Turned out to be a bad idea- my lower body did not recover enough and things felt out of position on 315/345lb.
I really prefer squatting to deadlifting for actually achieving something.
Superset 2-
Pull-up-13x3
Dip-13x5
Knee raise off dip bar-13x5
DB SLDL- 40lb, 10x10
The SLDL felt difficult to do correctly- I should do these more often.
Lat pull-down- 105lb, 3x10
Face-pull 100 reps
Power clean- 65/85/105/125lbx3, 145lb, 3x3
Chin-up-7x4
OHP-
65/75/85/95/105lbx5, 115lbx6, 95lb, 4x7
Chin-up-10x4
BB row- 95/115/135/155/175lbx5, 145lb, 4x6
RFESS- 1x5, +10lb, 5/6/7/8/9/10/10/10/6
Push-up-4x14
Face-pull-100 reps
Farmer’s walk-
50lb, one lap
70lb, 8x half a lap
Grip is the major issue here. I’m hoping that my grip will eventually get stronger and be able to do heavier stuff. As it stands the reality is that I pulled 455lb with the mixed grip but never managed more than 275lb with the DOH grip…
My forearm and hands are very weak.
DB row- 15lb, 10x10
Plate overhead carry- 25lb, 10x2 laps
Tuck lever-
4x3, 1x1
Didn’t think about doing tuck levers until half-way into the rows. Interestingly, it felt it was easier to keep my arm straight.
Face-pull- 100 reps
Edit-
I managed to do body squats today with no pain. Knee is healing. Dunno when I can do a loaded squat though…
Superset 1-
Deadlift- 135/225/255/285/315/345lbx3, 375lbx5, 255lb, 5x5 (TnG)
Dip-12x5
Kneeling ab-wheel roll-out-12x5
Knee is feeling ok on squatting. Did some body squats and it felt tingly but not really pain. That’s actually worse than yesterday though, so… ?
Honestly, I am dreading doing 5x5 after the ramp, so decided to work on strengthening TnG instead. Felt ok; either some tightness or pain in my lower back on the first set of TnG; likely because of the ramp set.
Probably a good time to start learning how to use a strap too.
375lb felt fine. I just need to stop being a pansy is what it is at this point. Should have been good for another rep really.
Superset 2-
Pull-up-2x4, 8x3
Dip-10x5
Knee raise off dip bar-5x5
Hanging knee raise- 5x5
Dips started to get really tiring around set 4-5ish. Form sucked.
Skipped the face-pulls because I didn’t have time to wait for a cable to open up.
Farmer’s walk-
50lb, one lap
70lb, 12x half a lap
I thought about doing up to 8 total laps, but grip started dying 2/3 of the way through the 12th half lap, so stopped.
I forgot how much I did last time, so it’s nice to see that I got two more total laps than last time.
Tuck lever holds-
total 65 seconds.
Trying to hold an actual tuck lever with the torso/hip parallel to the floor.
single-arm KB OHP- 15lb, 5x10
KB suitcase carry- 30lb, 5x1 lap with each hand
Did the KB OHP with the weight held upwards. Made for an interesting balance component- arm is visibly shaking as I go through the movement. Pretty easy otherwise.
Face-pull- 100 reps
OHP-65/75/85/95/105lbx5, 115lbx6, 95lb, 2x8, 1x7, RP then 1x3
Chin-up-7x6
RFESS- 1x10, +10lb, 5x10
Alternated between Chin-up and RFESS
Triceps died on the last set of OHP, so did a RP set instead- 15 breaths then as many reps as I can do cleanly.
Chin-ups felt easy.
RFESS did not feel easy- this and the OHP blew my HR up.
Farmer’s walk-
50lb, one lap
70lb, 2x one lap, 4x half a lap
Grip almost died on the first set of 70lb, then it died on 3/4 of the way through the second set. Died on the last set of the half lap, so stopped… Full lap is not there yet; going to have to try reducing rest time in between instead.
Can’t keep my pinky finger closed as the grip tires out.
Tuck lever-
5x3
Tuck lever holds-
total 72ish seconds
Plate overhead carry- 3x4 laps, 2x3 laps
KB suitcase carry- 35lb, 5x1 lap with each hand
Holding the KB on the right side is noticeably more difficult than left side.
Face-pull-90 reps
Superset 1-
Deadlift- 135/225/255/285/315/345/375lbx3, 405lbx2, 275lb, 5x5 (TnG)
Dip-13x5
Kneeling ab-wheel roll-out-13x5
405lb felt smooth. Pleased with this. I’m pretty sure I am now at the strongest I’ve been with the deadlift.
Superset 2-
Pull-up-6x4, 4x3
Dip-10x5
Knee raise off dip bar- 4x6, 6x5
The knee raises started to die around set 7ish.
Face-pull- 90 reps
Awesome session.
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Power clean- 65/95/115/135lbx3, 155lb, 3x3
I get the feeling that I’m continually limiting myself from actually exerting as much power as I can. I don’t know why I do this.
Superset 1-
OHP- 65/75/85/95/105lbx5,115lbx6, 95lb, 4x6
Chin-up- 6x6
RFESS- 1x10, +15lb, 5x10
Alternated between Chin-up and RFESS
Triceps didn’t die today, but my shoulder and entire upper back area felt strained on the 115lb/95lb.
Superset 2-
BB row-
95/115/135lbx5, 145lb, 5x5
Push-up- 1x12, 4x15
Single leg deadlift- 4x10
Alternated between push-up and single leg deadlift
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Farmer’s walk-
50lb, one lap
70lb, 12x half a lap
Reduced rest period that I took before the return trip. Worked well; grip felt good. The body itself feels completely used to this weight- it’s just the grip that holding me back.
Power clean-
95/135lbx3, 155lb, 4x1
Wanted to see if I could get more practice in, but hands felt too tired.
Tuck lever holds-
60 seconds
Plate overhead carry- 25lb, 6x2 laps
KB waiter’s carry- 15lb, 4xone lap with each hand
Med. ball carry- 50lb, 10x2 laps
Alternated between the overhead carry and the med. ball carry.
Superset 1-
Deadlift- 135/225/255/285/315/345/375/405lbx3, 275lb, 3x6,1x8 (TnG)
Dip-12x5
Kneeling ab-wheel roll-out- 12x5
Yay.
Superset 2-
Pull-up-6x4, 4x3
Dip- 10x5
Knee raise off dip bar- 2x6, 3x5
Hanging knee raise- 5x5
Didn’t get my head through on the last three sets of pull-up; couldn’t even hang correctly on the last two sets of knee raises. Upper back felt dead.
Face-pull- 90 reps
I’ll stick to 405lbx3 for a while and get my TnG up to 315lb. I’m doing these with hook-grip; I wonder if my thumbs can deal with 315lbx10ish.
Edit- Forgot to add- body squats and movements in general don’t hurt my knee anymore, so definitely progress on that. I’ll give it another three weeks before I do any actual movement on it. The fact that I could do body squats and then hurt it again just by doing 70lb goblet squats showed me that things are really messed up there.
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