Amor-building complex with 65lb BB- 5/5/3/4/5/3 EMOM
Upper body felt pretty broken down on the third set. Recovered by the fifth set and decided to do one more set to fill all 25 sets in. I think this is truly an amazing complex in its simplicity.
Today-
Recon Ron pull-up program week 12
Tried doing sets 2-4 with 60 second rests and got punished for it. This is now starting to feel increasingly hard. 90+ second rests from now on.
Recon Ron pull-up program week 12 hand-release push-up.
1x25 straight leg sit-ups
Later-
Back squat- 155/175/195/215/235/255lbx5
Right knee felt a bit achy but nothing compared to last Thursday. The 255lb set felt very tough- felt a lot of pressure by the last rep. But I didn’t feel tired from the set.
Another thing I wanted to note- I noticed a shift in how my left ankle/feet moves during the squats. Maybe the right knee pain is due to these kinds of changes.
Power clean- 105lb, 5x5
Easy.
Hanging leg raise (to parallel)- 3x8
Inverted row- 6x4
I can finally do this now! Yay.
Amor-building complex with 45lb BB- 4x5, 1x7 EMOM
I kept doubting the time on the clock- it kept saying like 28 seconds when I got to the fifth rep. Normally I finish with 21-22 seconds remaining. I definitely felt some fatigue build-up starting from the fourth set.
I finished the last rep a couple seconds after the timer ended.
In the morning-
Recon Ron pull-up program week 12
Felt more manageable with 90 second rests. The first set feels hard though.
1x25, 1x15, 1x10 push-up
Later-
Push-press- 95/115/135lbx5, 145lbx6
The 145lb ended up being nearly jerks. Still got them overhead and that’s all I care about right now.
Bench press-
115lbx5, 155lb, 3x7, 1x4
90 second rests still. Felt about the same as last week.
V-ups-3x8
Pendlay row- 165lb, 5x5
This felt a bit harder.
Tabata front squat with 135lb.
Did 5 reps per set. As a result this wasn’t really ‘Tabata’, more just doing front squats with that time scheme. Started to get pretty tiring near the end.
24kg KB swing- 1x100, 1x30, 1x20
I initially thought of doing 100, but it felt a lot smoother than I expected. I began feeling it on the second set.
Today-
Recon Ron pull-up program week 12
Recon Ron pull-up program week 12 hand-release push-up.
1x25 straight leg sit-ups
Later-
Deadlift- 135/185/215/245/275lbx5
Weight falling forward a bit.
Back squat- 175lbx5, 225lb, 5x5
I tried doing these as no lock-outs but I definitely stood up taller and probably locked out a tiny bit on each rep. Felt pretty rough on set 1-2. I felt a lot more confident/powerful/smoother on set 3-5. Knee felt ok but not happy.
Hang leg raise (to parallel)-3x8
Inverted row- 5x5
10 rounds of-
10 KB swing
10 burpee
Done in ~9:18
No jumping burpee in an effort to save my knees.
I didn’t have much time to lift today so I went with the bare minimum.5x5 felt hard but I felt like I could do another round. Felt really hard. Felt great afterwards.
Today-
20x5 chin-up
20x5 dip
20x5 squat
Took ~35 second rests until set 15, 1 min rests afterwards.
I did this right after driving for nearly 2 hours. I couldn’t remember my right knee feeling off until I got out of the car, so maybe the drive made it worse. I don’t know. Anyways, right knee is not happy right now.
Recon Ron pull-up program week 13
Definitely feels tough now. I’m finishing each set feeling pretty spent. 2 min rest for set 2, 90 second rests for the rest.
Recon Ron pull-up program week 13 hand-release push-up
Did the first three sets or so as explosive push-ups because they felt like it.
Later-
Back squat- 135/155/175/195/215/235lbx5, 255lbx6
Right knee not happy but it worked and didn’t really hurt as the sets went on. I felt myself run out of air on the fifth rep and took a breath as I descended for the sixth. The rep felt harder than it should as a result. Still finished it and I didn’t feel drained.
Power clean- 105lb, 4x6
Easy
Hanging leg raise (to parallel)- 2x10, 1x5
Inverted row- 5x5
Armor building complex with 45lb BB-
25 sets done in ~4:54.
30 sets done in ~6:03
I think I did 13 or 14 sets straight before having to rest. I find it interesting that I managed to finish 25 sets in under 5 min.
Recon Ron pull-up program week 13
Push-up- 1x30/1x15/1x10
Later-
Push-press- 95/115/135lbx5, 155lb, 1x4, 1x1
Man the 155lb felt really hard. Barely got the bar overhead for the first two reps. Began getting more power into it but I felt spent by then. Took a minute rest for the last rep.
Bench press- 115lb,1x18, 1x7
I felt too spent to do a real bench session, so I went with a weight that I felt reasonably sure I can do a lot of reps with.
V-ups-3x8
BB row- 145lb, 2x10, 1x5
Strapped. Felt easy/
Juarez valley thrusters with 95lb and non-jumping burpees- 10/1/9/2/8/3/7/4/6/5
Took ~13:55. This felt brutal on the upper body; I really felt the fatigue from the push presses. This is a weight PR though; I did 75lb last time.
Snatch-grip deadlift- 135/165/195/225/255lbx5
Didn’t feel difficult but I couldn’t do TnG on the 225/255lb due to some odd/tight feeling. Upper back and left hamstring felt very off as the weight got heavier, so I think doing these a lot would be a good idea.
Back squat- 135lbx2, 185lbx5, 225lbx3, 135lb, 5x5
185lb- ‘Oh no, 225lb might not be good.’
225lb- ‘Oh no, 225lb is definitely not good today.’
Did set 1-4 of 135lb as paused and then did no lock-out for the fifth set.
I did lots of physical activity earlier in the day that may probably affected the back squats.
The right knee pain is mutating. Now it’s at the back of the knee and in the muscles above and below it. No idea what to make of it.
Hang leg raise (to parallel)-3x8
Inverted row- 5x5
100 burpee pull-ups in ~18:13
I figured 100 burpee pull-ups would make up for not doing the morning stuff. This felt really hard. I don’t think there’s a lot more to be said about 100 burpee pull-ups besides that.
I think I’m eating eating up a lot of time transitioning between movements. This felt fairly relaxed. It certainly began feeling progressively tiring from round 70ish and I began feeling like I slowed down the transitions starting from round 80ish. I think I could have just kept going on for another 30 minutes if I needed to though.
I think I’m going to try this out with my backpack and 20lbs of rice someday.
I planned on doing the Recon Ron stuff but it rained quite a bit, leaving me unwilling to use the power tower outside. Fortunately the rain stopped in the afternoon and things dried out so I got this in-
This seems more accurate to what I can do. This split leaves more than enough time between movements that I can recover. I didn’t notice any real drop in speed near the end and muscles never really felt fatigued.
Back squat- 135/185/205lb 4x5
Right knee felt ok. The last couple of days seemed to do some good for the right knee. The squats didn’t feel like much of a struggle but I knew 225lb would feel too taxing today.
Hanging knee raise- 1x12, 1x13
Inverted row- 5x5
Armor building complex with 45lb BB- 6/5/6/5/6 EMOM
Felt very tiring. Just what I needed.
Recon Ron pull-up program week 13 (redo week x1)
Push-up- 1x35, 1x15
Everything felt pretty good.
Later-
Bench press- 95/115/135/155lbx5, 175lbx2
Oof. Felt very slow.
OHP- 75lbx5, 95lb, 5x5
Felt easy.
Kneeling ab-wheel with short pause- 4x6
Bear complex with 95lb- 10x3 EMOM
I had a hard time with getting the bar overhead at first, but I managed to get my power back by the fourth set or so.
BB row- 95lb, 1x25
Strapped. I did this after the bear complex because I knew the rows would impact it. The actual rowing felt easy but my entire body felt shot near the end, presumably because of fatigue from the bear complexes.
Life is really kicking me in the balls right now with stress, so lifting is a good way to make that not a priority in my head for about an hour.
Recon Ron pull-up program week 14
I decided to try it out. It felt about as hard as week 13, so I’ll keep at it.
Recon Ron pull-up program week 14 hand-release push-up
Later-
Back squat- 135/175/195/215/235lbx5, 255lbx8
Did this as normal locked out squats. Felt a lot easier. Felt my abs start to fatigue on the 255lb set and bar speed slowed down a bit on rep 7-8 but this was by no means max.
Recon Ron pull-up program week 14
Took 3 minute rest after the first set and tried 1 minute rests afterwards. Sort of worked; I kept running out of steam near the end of the sets. Had to take 2 minute rest before the last set. Going to have to keep at least 90 second rest I think.
Recon Ron pull-up program week 14 hand-release push-up
Later-
OHP- 65/85/105/125lbx5
125lb felt surprisingly solid. Middle of my back felt a lot of strain.
Bench press- 95lbx5, 135lb, 2x10, 1x5
Felt ok.
V-up- 3x8
Felt ok.
Tabata armor building complex with 75lb.
Did 2 reps per set. I started out finishing with like 4 seconds remaining and ended up finishing just about as the timer ended near the end. Solid way to get some ‘heavy’ sets in.
Recon Ron pull-up program week 14
I’ve gotten to the point where I can pretty much hang on the bar and just rest to squeeze out reps. I couldn’t do this before.
Recon Ron pull-up program week 14 hand-release push-up
Later- 95/115/135lbx5, 155lbx9
I think this is a PR. I wanted 10 but bar speed slowed down too much.
OHP- 85lbx5, 95lb, 5x5
45 second rests on the 95lb.
Standing ab-wheel- 3x8
Felt challenging.
25 sets of power snatchx2->BTN pressx1->overhead squatx3 with the bar
Took ~9:43.
It’s basically a snatch version of the armor-building complex. It feels significantly more difficult than the armor-building complex too.
Yesterday-
Recon Ron pull-up program week 14
Felt hard.
Recon Ron pull-up program week 14 hand-release push-up
Today-
Recon Ron pull-up program week 15
Failed to do the first set straight; had to stop at rep 10 and rep 15. The rest felt ok.
Push-up- 2x25
Back squat- 145/165/185/205/225/245lbx5, 265lbx6
I thought I wouldn’t be able to perform as desired today based off how the top strength on the pull-ups felt but the 245lb and 265lb sets felt fine. 245lb felt powerful and 265lb felt like the bar went up without too much effort.
Power clean- 115lb, 3x8
Had to take a mini-rest before the very last rep.
Toe to bar- 3x8
Surprised that I did this today. Shoulder and upper belt felt a lot of strain.
I didn’t lift yesterday but I did do these-
Recon Ron pull-up program week 15
I managed to complete the first set today without significant strain, so I will ignore the fail on Monday. We’ll see how I do tomorrow.
Recon Ron pull-up program week 15 hand-release push-up.
Today-
Armor building complex with 65- 5x5 EMOM
I finished the fourth set with like 10 seconds left, so I rested 20 seconds into the start of the fifth set. Failed to finish the fifth set within the allotted time.