Farmer’s walk-
50lb, one lap
70lb, 10x half a lap
Grip and forearms are tired.
Tuck lever holds- 75ish seconds total
KB OHP- 15lb, 5x10
KB suitcase carry- 5xone lap with each hand
Face-pull- 90 reps
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Power clean- 95/115/135lbx3, 155lb, 3x3
Superset 1-
OHP- 65/75/85/95/105/115/125lbx3, 135lbx2, 85lb, 3x8
Chin-up-7x6
RFESS- 1x10, +10lb, 5x10
Alternated between chin-up and RFESS
My left upper back couldn’t stay tight enough for the 135lb. My arm and shoulders themselves felt strong for it.
Superset 2-
BB row- 95/115/135/155lbx5, 175lbx3, 145lb, 4x7
Push-up-5x15
Single leg deadlift- 4x10
Alternated between push-up and deadlift
Form sucked on 175lb, so didn’t bother finishing the set.
Superset 1-
Deadlift- 135/225/255/285/315/345/375/405lbx3, 275lb, 2x6 (TnG)
Dip-10x5
Kneeling ab-wheel roll-out-10x5
The deadlifts feel smoother and easier. Thumbs hurt on the TnG, probably because I used the bar with actual knurling on it. Have to keep in mind to go for the smoother bars.
Superset 2-
Pull-up- 2x10, 6/6/5
Dip- 2x10, 3x7
KB swing- 50lb, 5x20
Hanging knee raise- 3x10
Lying leg raise- 2x10
Reduced ROM on the pull-up and dip- enough so that I can feel it in the area I want while still maintaining good form. Sorta rest-paused on the first two sets, then decided that’s not a good way to do this- just did reps until I couldn’t do anymore.
It’s been a while since I did conditioning work in this fashion. Felt pretty exhausted by the end.
Face-pull- 105 reps
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Superset 1-
OHP- 65/75/85/95lbx5, 105lbx9, 75lb, 5x5
Chin-up- 12x4
RFESS- 1x5, +10lbx5, +20lbx5, +30lb, 9x5
Lowering weight on OHP and focusing on keeping a tall spine on the volume sets. My shoulder strength has improved but my ability to keep my upper back and spine(?) tight has not.
The RFESS felt difficult. Chin-ups felt easy, probably could go to 5s again.
Superset 2-
BB row- 95/115/135lbx5, 145lb, 3x8
DB OHP- 30lb, 7x10
Random lower body stuff in sets of 5
Power clean and push jerk-
95/115lbx2, 135/145/155lbx1, 165lb, 7x1, 145lb, 3x1
Went well. Wanted 10x1 with 165lb but dropped the weight when the push jerks started to feel too unstable.
Farmer’s walk-
50lb, five laps
Pick-up and hold with farmer’s handles-
90lb, 10 sec/8 sec/ 8 sec/ 5 sec
The 50lb farmer’s walk felt fine. Trying to do some dedicated grip work.
Tuck lever hold-
60 total seconds.
I can now sit in the deep squat for two+ minutes and do front squats with just the bar and feel no pain. Yay. I want to do goblet squats/front squats so bad.
Superset 1-
Deadlift- 135/225/285/315/345/375/405lbx3, 275lb, 3x7, 1x10 (TnG)
Dip-11x5
Kneeling ab-wheel roll-out-11x5
Grip felt tired; my left hand loosened a bit on the last rep of 405lb. Felt like things are improving besides that.
Used the bar with smoother knurling and the thumbs felt “fine”, if that can ever be a proper term to be used for hook gripping. The 275lbx10 felt pretty awesome, honestly. Getting better at grinding clean reps out.
Superset 2-
Front squat- 45lb, 5x10
Pull-up- 8/6/6/5/4 or something.
Push-up-5x12
Hanging knee raise- 5x10
Tried front squatting. Felt ok? My knee feels sensitive and tingly now but no pain. I probably over-did it on the volume.
Pull-ups are pissing me off.
Face-pull- 105 reps
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Pull-ups are an interesting one, I have gotten the most out of them when doing as between 50-100 a day, in groups of 5, 3 or whatever worked.
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Yea, my pull-ups started to feel a lot better when I supersetted them with the back squat. Did sets of 3s at first, then started to feel pretty good with sets of 4s too.
I’d love to super-set pull-ups with the deadlift, but my grip strength/endurance is not good enough =(
What annoys me is how chin-ups feel easy for the most part while pull-ups never feel easy. There must be some difference in what muscles are being engaged and how my lats are working.
I should start alternating between pull-up and chin-ups during the OHP.
I am really enjoying supersetting bodyweight movements with the big barbell lifts. I can get a good bit of volume in just by doing 3-5 reps. Good little bit of conditioning work too.
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Power clean and push jerk-
95/115lbx2
135/145lbx2 clean and one jerk- I kept being an idiot and forgot that I wanted to do singles
155lbx1 Wasn’t an idiot anymore
165lb,10x1
The power cleans felt good. Started to actually dip to catch the bar as I failed to pull it as high, but I never felt tired or unable to generate enough force to pull it up. Those are good signs imo.
The push jerks felt difficult. A lot of these ended up being close to push-presses. Felt like weak muscles in the back.
Farmer’s walk-
50lb, five laps
Felt like I was almost jogging on the first half of all of these. Really cool. I guess the static holds are really useful.
Static holds with farmer’s handles-
90lb, 10/10/9/10 sec
I think static holds are the proper term for this. Awesome improvement. Going to aim for 12 seconds now.
Tuck lever-
5x3
DB rear delt raise-
10lb, 5x15
Didn’t want to wait for a cable station to be available, but these are clearly not substitutes for face-pulls.
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Power clean-
95/115lbx3, 145lb, 3x5
I don’t think I’ve ever done 3x5 with 145lb, but I wanted to note this because this felt really easy. I’ve never felt that sets of 5 are easy with the power clean.
The bruise on my collar bone as returned. I’m going to ignore it until it becomes gigantic again.
Superset 1-
OHP- 65/75/85/95lbx5, 105lbx10, 75lb, 2x12
Chin-up-9x5
RFESS- 1x5, +10lbx5, +20lbx5, +30lb, 6x5
Going to change the way I approach upper body lifts for a while. I’ll continue to work up to a rep max, then I’ll go 1-2 back-off sets that go close to failure.
The chin-ups felt easy. The RFESS got rough. My upper body is having a hard time keeping the 30lb DBs stable- my upper back felt fatigued.
Superset 2-
BB row- 95/115/135lbx5, 155lbx12 (or 13? I forget), 135lb, 1x15, 1x13
DB OHP-6x10
Alternating between reverse lunge/forward lunge/cossack squatx5
I took a long rest before I could start this- lots of people at the gym today and I had to wait for a bar. Probably couldn’t have done this without that rest.
The cossack squat didn’t cause any pain, and my knee feels stable during all of the lunges. I think this is great news. HOWEVER, my knee now feels something while I’m sitting down and not doing anything, so I don’t know if it’s actually as healed up as I think it is.
I’m starting to think that I’m making a big deal out of nothing and I should start hammering knee stability work in high volume to get the muscles used to doing things.
Face-pull-75 reps
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Lots of work Magick, great news with the knee.
Of course it’s a bit annoyed but let it rest up, it should be good after a couple of days.
I think it has a lingering injury now. The knee felt tight and generally not 100% for years, and occasionally I’ll do dumb things that triggers it.
Power clean-
95/115/135lbx3, 155lbx1, 165lb, 8x2
Could have done 10x2 if I was dropping the bar instead of catching it after each rep. The catches started to get really bad.
My right elbow got annoyed from this. My right thigh has a slight bruise.
Farmer’s walk-
60lb, five laps
Grip started to get a little weak.
Static holds with farmer’s handles-
90lb, 12/9-10ish/6/4 sec
Grip died.
That was it for today.
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Superset 1-
Deadlift- 135/225/285/315/345/375/405lbx3, 295lb, 4x5, 1x8 (TnG)
Dip- 8x7, 1x5, 3x7
Kneeling ab-wheel roll-out-12x6
Left hamstring didn’t get as engaged as last time, so shifted a bit to my right on the 375lb and 405lb. 405lb felt easier regardless. Getting easier and easier- pretty sure I can do 5 if I wanted to now.
Happy with the progress on the dips.
Superset 2-
Pull-up- 2x5, 3x3
Push-up- 2x12, 3x10
A bunch of lunges for a rep each
Bicep curl- 15lb, 25/15/10
Face pull- 90 reps
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Superset 1-
OHP- 65/75/85/95lbx5, 105lbx10, 75lb, 1x15/12
Chin-up-5x6, 4x5
RFESS-1x10, +15lb, 8x10
This got tough.
Superset 2-
BB row- 95/115/135lbx5, 155lbx10
DB OHP- 25lb, 5x10
Alternating between reverse lunge/forward lunge/cossack squatx5
Took a 5 minute rest between superset 1 and 2… ya, not anywhere near enough time to recover.
I also watched a movie and ate a bunch of popcorn + coke right before this, so that must have done something as well. In any case, felt exhausted from this.
Power clean, then push-jerk-
95/115lbx3
135lb, 1x3, 5x5
Farmer’s walk-
60lb, five laps
Superset-
Plate front carry-
10x one lap
Hanging leg raise-
10x3
No rest besides walking over to the bar and back. Went fine.
Superset 1-
Deadlift- 135/225/285/315/345/375lbx3, 405lbx4, 295lb, 4x6 (TnG)
Dip-11x7
Kneeling ab-wheel roll-out-11x5
The ramp sets felt awesome. The TnG is paying off. Took a bit of an unintentional rest-pause before the fourth rep of 405lb while deciding whether I wanted to do it or not.
In hindsight it was a bad idea- it exhausted my hamstrings. Felt like I barely got through the TnG sets afterwards.
Front squat- 45/65/85/105/125/135lbx5
Pull-up- 6x3
Knee felt a bit tight on all of these but no actual pain. Now my knee feels tight and I feel some sort of sensation when I move it. Felt like this when I last did the 5x10 with the front squat too, so I think it’s ok. We’ll see what happens.
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That’s a badass Giantset you started out with.
I like the setup Magick, (oh no not another shiny object I can play with)
I really like the idea of giant sets, especially when they’re paired with bodyweight movements. I think they’re a great way to get fitter, and Wendler’s writing on them in his latest book + what many people on this site do bears this out. I simply lacked the conditioning and fitness to do them before. Now I’m finally at a point where I can start using them and I’m very happy with that.
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I’m feeling tired, but went to the gym anyways.
Did some basic yoga movements for a bit and a couple hanging leg raises, then finished with this-
One-armed DB snatch and OHP-
30/35/40/45lbx3
One-armed DB OHP-
50lb, 4x5
Pretty cool. I’m thinking that this should be harder than the two handed version, but that may not be the case.
Next time I feel like this, I’m going to do a short yoga flow with some leg raises and then walk a bit. Could always use more walking.
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