Recon Ron pull-up program week 15
Push-up-1x50
Got to 30 reps and then did 4-5 reps with mini-rests at top. Felt ok.
Power clean- 95/115/135lbx5, 155lbx3
Paused squat- 175lb, 5x5
Tabata KB swing with 2 jumping burpees during the rest.
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Recon Ron pull-up program week 15
Recon Ron pull-up program week 15 hand-release push-up.
Bench press- 95/115/135/155lbx5, 175lbx4, (30 breathes or so later) 1x2
Felt better today.
OHP- 95lb, 5x5
30 second rests. The last two sets started to get a bit tough.
snatch version of armor-building complex with the bar.
5x3 EMOM
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Cindy WOD- 21 total rounds
Did chin-ups instead of pull-ups to mix things up. Def. made it easier.
Wow. I got a lot fitter this year.
Didn’t really need to rest between rounds till round 12 or so. Started to feel quite tired from round 17-18? My brother gifted me an Apple watch yesterday and it says my max HR at some point was ~180.
Apple Watch also says my RHR is 52. That’s pretty cool.
2 Likes
Recon Ron pull-up program week 16
Recon Ron pull-up program week 16 hand-release push-up.
Feeling pretty sore everywhere, so I’m pleased that I managed to get through the pull-ups without failing.
Later-
Back squat- 135/165/185/205/225/245lbx5, 265lbx8
Def. felt my core starting to give on the 7th rep.
Power clean- 125lb, 5x5
I need to start giving actual effort to each reps now.
Toe to bar- 3x8
Inverted row- 4x7
Tabata KB swing with 2 jumping burpees during the rest.
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Went on vacation to Disney World over the last week. 5 long days of flights, walking 12+ miles a day, lots of standing in line, eating lots of ice cream and carbs (though I did always order protein-heavy food during meal times), very little nutritious veggies/fruits and water.
Disney World is definitely a very intense place to visit, especially if you’re actually trying to maximize your time and money. We just aimed for the most popular ones and strategized around that. Made things ever so slightly easier. I would not want to visit Disney World with people who are trying to maximize their time and money. That sounds really stressful.
This is the best vacation I can remember. I loved every second of it, besides the time during travel. I still love airports and hate flying.
Today-
Recon Ron pull-up program week 16
Dropped on the last set, mostly out of lack of grit. I’m quite happy that I managed the top set.
Recon Ron pull-up program week 16 hand-release push-up.
That is probably it for today. We’ll see.
3 Likes
Recon Ron pull-up program week 16
Man, these are feeling rough.
1x60 push-up
Lots of resting at the top from high 30s onwards.
Later-
Back squat- 135/165/195/225/255lbx5, 285lbx2
I’m going to be moving soon, which means I’m going to lose access to my power rack. I want to do a 315lb squat before that happens. Just because. I actually wanted to do a 2xbw squat (which should work to be around 335-345lb right now) but… I DON’T HAVE ENOUGH PLATES. But that’s fine, because 315lb is totally doable while 335lb-345lb is ambitious.
Anyways, 285lb felt fine but far too slow to justify doing more. I’m pretty sure I can do a lot more.
Power clean- 125lb, 5x5
Did all of these as hang power cleans. They began to feel pretty rough.
Hanging knee raise- 1x25
Slight break after the 20th rep. Tried going through these as quickly as possible. This is actually quite challenging for me because something with my hip muscles prevent this.
Inverted row- 3x8
These actually feel fine now.
Armor building complex with 45lb- 5x5 EMOM
Consistently finished with ~26-27 seconds left until the fourth set.
1 Like
Recon Ron pull-up program week 16
Felt better than yesterday. Rest periods are starting to stretch too long for my taste (3 min rest after set 1, 2 min rest for the remaining sets).
Recon Ron pull-up program week 16 hand-release push-up.
100 prisoner squats
Just to see if these do anything to improve mobility and squat form. I did these slowly and deliberately, so they took a while.
Later-
OHP- 65/85/105lbx5, 125lbx4
So, I did an actual heavy OHP press session three freaking weeks ago. Given that I’m pretty pleased that I got 4 reps. 105lb felt fine.
Bench press- 135lb, 1x15, 1x10
These didn’t feel good but didn’t feel grindy. Just went through them. The first set felt close to max but I’m pretty sure that’s because I didn’t bench for a while.
Hand walk-out- 3x8
BB row- 145lb, 1x13, 1x12
Felt easy.
snatch version of armor-building complex with the bar.
5x2 EMOM
I forgot that I did 5x3 the last time I attempted this. Honestly 5x2 suited me just fine today. Just enough to get the heart pumping a bit and get some reps in but never tiring.
2 Likes
Recon Ron pull-up program week 16
3x20 push-up
Later-
Back squat- 135/165/185/205/225lbx5, 245/265/285lbx3, 305lbx1
285lb felt ok; not entirely sure if I could have done a set of 5. 305lb felt really slow but I managed it.
Hanging knee raise- 1x25
Went through these as quickly as possible again. I noticed my quads feeling really sore on this. I have some noticeable inner thigh muscle soreness the last couple of days and I wonder if it’s from this.
Inverted row- 3x8
Bear complex with 95lb- 10x3 EMOM
This felt exhausting on set 9 and 10. Happy that I managed to get through this. Legs were actually the first to get sore today.
3 Likes
Hello Magick, how are you?
Recon Ron pull-up program week 16
And this is back to feeling ok again. This program seems absolutely insane in how it just works.
Recon Ron pull-up program week 16 hand-release push-up.
Later-
Most parts of my body felt very sore. Legs aren’t recovering from heavy squats that well and the bear complex yesterday obviously did a number on my body.
Bench press- 95/115/135lbx5, 155lbx6
155lb felt way heavier than I thought it would, so I called it there.
OHP- 75lbx5, 105lb, 5x5
Simultaneously felt hard and comfortable.
V-up- 4x6
Inverted row- 3x8
Tabata thruster with bar- Started off with 10 reps and ended with like 5-6.
This felt like a good way to get the body moving.
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I’m good! Life has stopped kicking me in the balls but the ever-present threat of it just beneath the surface is keeping me wary. Lifting has taken a real back step and I’m honestly pleased right now that I mostly figured out a method that keeps me training fewer than 50 minutes.
Woke up with the body feeling less sore than yesterday.
50 rounds of-
2 pull-up
4 push-up
6 squats
with 20lb of rice in my backpack.
Took ~34:48
I finished ~36:31 the last time I did this. I have no idea how I finished faster because I just felt miserable through this entire thing. Either I miscounted in one of the sessions or I really did get faster… which doesn’t seem to make sense given how I’ve been feeling the last couple of days.
Legs continue to get sore first.
Tabata bear complex with 45lb
This is fun and intuitive. You’re just passing the bar back and forth above your head.
1 Like
Recon Ron pull-up program week 17
This program is amazing.
Recon Ron pull-up program week 17 hand-release push-up
This felt hard today.
Later-
Back squat- 135/165/195/225/245/265lbx5, 285lbx1
All the warm-up sets felt pretty hard today, so I had no real hope that 285lb would go well.
I feel like I consistently do worse when I take 30lb jumps vs 20lb jumps. I’m not sure if this is due to some mental issue- maybe each ramp weight feels heavier than I think it should, causing me to psyche myself out?
I also did drive like 2.5 hr shortly before this squat session, so that may have something to do with it too.
I’ve also shaken myself out of whatever insanity overtook me when I decided that I wanted to do a 315lb squat. I always end up hitting a big wall when I attempt to push squat weights too heavy or too intensely. That was the entire reason why I did the no lock-out squat this summer.
Right knee seems to have recovered from the pains, but every attempt at redoing the no lock-out squats result in a tight sensation, making me wary from trying it again.
I also put some more thought into what to do once I lose my home gym and I decided that I’ll have to deal with going to public gyms again. Current tentative plan is to go 2x a week and do full-body- bench/squat and press/deadlift. Conditioning everyday at home by buying a set of adjustable KBs and doing WALRUS training/copying T3hPwnisher’s stuff. If I can find a way to get the barbell into the apartment then I will but I’m not putting my hopes up too much for that. There’s a backyard and storage space so maybe I’ll make a sandbag for real this time.
Tabata bear complex with 65lb- 3 reps each set.
That’s it for today. I lifted late and would like to spend my time doing other things.
2 Likes
Recon Ron pull-up program week 17
Last two sets felt hard today.
Push-up- 1x75
lots of resting at top from ~40 onward. Not the prettiest push-ups but I’m getting closer and closer to doing 100.
Later-
OHP- 65/85/105lbx5, 115lbx7
Felt ok.
Bench press- 95lbx5, 145lb, 5x5
45 second rest on the work sets. Felt stronger and faster by the end.
V-up- 3x8
Inverted row- 3x9
Armor building complex with 55lb- 5x5 EMOM
1 Like
Recon Ron pull-up program week 17
Failed the first set after rep 13. My grip felt weak today.
Recon Ron pull-up program week 17 hand-release push-up
Later-
Back squat- 135/165lbx5, 195lb, 5x5
30 second rest on the work sets. My right knee didn’t like today’s squats and form felt a bit off. I went to bed pretty late yesterday, so I attribute this and the pull-up to that.
Hanging knee raise- 1x25
Inverted row- 3x9
Tabata bear complex with 95lb- 2 reps each set.
This got pretty tough by the end.
1 Like
Recon Ron pull-up program week 17
Went well today. Last set felt pretty hard.
Recon Ron pull-up program week 17 hand-release push-up
Later-
Bench press- 95/115/135/155/165lbx5
165lb felt challenging.
OHP- 75lbx5, 105lb, 5x5
45 second rest on the 105lb. Went pretty well. Last set felt tougher than the rest.
Standing ab-wheel- 3x8
Inverted row- 3x10
Wow.
Armor-building complex with 75lb- 4x3, 1x5 EMOM
Last set felt pretty tough.
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10 rounds of-
5 pull-up
10 push-up
15 squat
with 20lb in backpack
Set a 20 min timer for myself. Finished with 4:39 remaining. Took 30 second rests between each set. This kicked my ass. I’m not surprised, since my usual relaxed pace has me finishing 5 around 13-15 min!
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Recon Ron pull-up program week 18
Back squat- 135/165/195/225/255lbx5
No lock-out squats for the first time in a long, long time. Felt ok. No knee pain. 255lb felt very weak muscle wise. Got 3 reps with no lock-out.
Power clean- 95lb, 5x5
30 second rests… except I got a phone call that lasted for 40 minutes after the third set.
Hanging leg raise- 1x15, 1x10
Inverted row- 3x8
snatch version of armor-building complex with the bar.
5x3 EMOM
Felt pretty easy. I’m not surprised since I got like 40+ min between the main work set and this.
Recon Ron pull-up program week 16 push-up
Recon Ron pull-up program week 16 forward to reverse lunge.
Wow, doing forward to reverse lunges with this feels HARD. Gonna drop it down quite a bit.
1 Like
Recon Ron pull-up program week 18
First set felt pretty hard.
Recon Ron pull-up program week 18 push-up
Recon Ron pull-up program week 1 forward and reverse lunge
Lower body felt busted.
Later-
OHP- 65/85/105lbx5, 115lbx8
Felt a good bit of strain on the last rep.
Bench press- 95lbx5, 145lb, 5x5
30 second rests on the work sets. Went from feeling stronger by set 3 and then struggling by set 5.
Armor building complex with 55lb- 5x5 EMOM
1 Like
Recon Ron pull-up program week 18
First set felt pretty hard.
Recon Ron pull-up program week 18 push-up
Recon Ron pull-up program week 1 forward and reverse lunge
Legs feeling a bit better.
Back squat- 135/165/195/225lbx5
No lock-out squats. Stopped at 225lb because that felt plenty straining. The lunges are obviously stressing my lower body out a lot and I don’t think I’ve fully recovered from the lunges on Monday yet.
Hanging leg raise- 1x18, 1x7
Inverted row- 2x10, 1x5
Bear complex with 95lb- 10x3 EMOM
Finished almost every set with like 36+ seconds remaining. It only really started to feel difficult on set 9. Very cool.
1 Like