Wanted to put up my sumo videos and somehow I lost the actual top set which is just awesome. But here are the two preceding sets, one from a wonderfully terrible angle as I tried to get a shot from the side.
275x3
315x3
Upper Press
Date: 9/7
Btn Press
45x10 65x5 95x5
Btn Push Press 1-5RM
115x5 135x3
155x3 (PR)
This is another one of those PRs where it only exists because I usually just do singles but I’ll take it.
Bench 5x5
45x10 135x5
155x5 5 5 5 5
Machine Lat Pulldown 4x6-10
70x10 10 10 10
Machine Row 4x6-10
70x10 10 10 10
SkullCrushers 1 Rest Pause Set
40x22 6 5
EZ Bar Curls 1 Rest Pause Set
40x16 7 5
Just trying to break a sweat
Date: 9/9
Rowing
5 sets of 300m with 90 sec rest between each round
1:00
1:01
1:02
1:02
1:07
Was trying to keep the time right around 1 min. The last set was just awful.
Overhead Squat
45x10
Front Squat
95x5 135x5 155x3 185x1
Was doing these real controlled and just shooting for perfect fast form
Stair master 10 min
I was pretty drunk the night before so I just wanted to get my body moving and sweat a bit. Mission was very successful
I had some family come into town and my uncle who is a very enthusiastic individual was all over me telling me I had to do this workout program. I indulged him and soon find out he is talking about CT’s 6 weeks to superhero program. So that’s what I’m doing for this week.
Superhero day 1 Press & Squat
Date: 9/10
Overhead Press Star Complex
Seated Half Overhead Press 2-5 reps
125x5 135x3 95x5 85x5
Standing Press 3-5 reps
95x5 115x3 95x5 85x5
Push Press 3-5 reps
95x5 5 5 85x5
Speed Dumbbell Press 20 sec
25x22 19 18 16
Med Ball Vertical Throws 10 reps
8 lb x 10 12lb x 10 10 10
Squat Star Complex
3/4 Squat 2-5 reps
315x5 5 5 275x5
Front Squat 3-5 reps 8spot
185x5 155x5 5 5
Hang Power Clean 3-5 reps
95x5 135x5 5 95x5
Jump Squat 5-10 reps
45x10 10 10 10
Vertical Jumps 5-10 reps
Bodyweight x 10 10 10 10
5 sprints
We ended this with 5 sprints down and back the length of a basketball court. Actually fun to run when it’s a race.
Superhero day 2 Deadlift & Bench
Date: 9/11
Deadlift Star Complex
Deadlift Above Knees 3-5 reps
315x 5 5 275x5
Deadlift 3-5 reps
225x5 5 185x5
Power Clean 2-3 reps
135x3 95x5 5
Deadlift Jump 3-5 reps
95x 5 5 5
Broad Jump 5-10 reps
Bodyweight x 10 10 10
My mom got locked out of the house so had to leave before the 4th round was finished. When we got back we just decided to start on the bench portion
Bench Star Complex
Top Half Bench Press 3-5 reps
185x5 5 5 5
Bench 3-5 reps
135x5 5 5 5
Med Ball Chest Throw 8-10 reps
10 lb x 10 10 10 10
Plyo Pushups 5-10 reps
Bodyweight x 10 10 10 10
Speed DB Bench 20 sec
30x23 21 22 22
Pullups
6 5 4 3 2 1
I’m happy to say that I finished a week of the 6 weeks to superhero program and happier to say that I’ll never do another day of it the way it is written. It requires so much moving of weights and different implements and just seems a million times more complicated than necessary. So big shoutout to anybody that ever finished the whole six weeks, you are a monster.
Anyway I think I’m gonna move to WS4SBIII but this week and maybe next week I’m just gonna keep training super simple and fun after starting to hate it with the superhero program.
9/19
Squat Day
Front Squat 5RM + 2 backoff sets
45x10 95x5
135x5 155x5
195x5 (PR)
155x7
135x10
not 100% sure but I think the 195x5 may be a 5 rep PR. I will call it one for now just so I have something to beat going forward.
Supersetted with Vertical Jumps 5 sets bodyweight x 5 5 5 5 5
Added the jumps as I felt I was moving slow at the top. These seemed to help
Upper ME Bench
Date: 9/20
Bench up to 1-5RM + 1-3 back off sets
45x10 95x5 135x5 155x5
185x2 (PR)
135x11
95x18
Was really wanting to hit 185 for 3 reps them realized I had never hit it for 2 before so I guess I’ll just be happy with the PR
Pullups 5 sets
Bodyweight x 6 6 6 6 6
This was a perfect workout especially since I went and played two sets of tennis directly afterwards. I didn’t end up feeling like my shoulders were too fatigued and I was actually pretty worried about that.
Lower DE
Date: 6/21
Did a bunch of light machine work before the squats because I was actually feeling pretty out of from the tennis the night before.
Speed Back Squats 8x3
45x10 95x5
115x3 3 3 3 3 3 3 3
Did squats but I think going forward I’ll probably make this a day for cleans. Oh and kept the rest right at 45 sec and it seemed perfect for this.
Upper RE
Date: 6/22
10 min on Stairmaster
Bench 3 sets AMRAP
45x10 95x5 135x3
115x22 (PR) 15 14
Man the last set felt amazing. I remember when I used to really hate the bench and its crazy how much better it feels now compared to the beginning of the year.
Seated Cable Row 5 sets
100x12 11 10 10 8
Machine Lateral Raises 3 sets
55x15
40x13
30x14
Lower ME Deadlift
Date: 9/25
Stair master 10 min
Sumo up to 1-5RM + 1-3 back off sets
135x10 185x5 225x5 275x3 315x1
365x2 (PR)
315x3
225x9
135x20
I really need to work my grip as I was losing it on both reps of the 365
1 Leg Rdl 3 sets
95x 10 10 10
I really hadn’t done these in a long time and forgot how much concentration it can take to do something on one leg
Upper ME Push Press
Date: 6/26
Btn Press 3 sets
45x10 65x5 95x5
Btn Push Press up to 1-5RM + 1-3 back off sets
115x5
145x5 (PR)
135x3
115x4
95x9
This was just barely hit. I am loving this simple approach of just shooting for a PR in the 1-5 rep range every heavy day.
Hammer Strength Pullovers 5 sets
90x17
140x10
110x13
90x14
50x 34
This last set I’m pretty sure widened me by a foot. The pump was just crazy
Like seriously love that this whole workout took half an hour and I wasn’t moving particularly quick.
Lower ME Squat
Date: 10/2
Treadmill Walking 10 min
Front Squat up to 1-5RM + 1-3 back off sets
45x10 95x5 135x5 155x5 185x3
215x3 (PR)
185x4
155x8
135x11 (PR)
Looking back over my records this is a new 3RM and a new rep record with 135. Wooo!
Split Squats 3 sets
95x10 10 10
Double Overhand Deadlift Hold shoot for 90 sec
135x80 sec
Need to incorporate some grip work so tried this out. Was much harder than I was expecting. Gonna try to add these in to the end of at least two workouts a week and reassess in a few months
Upper ME Bench
Date: 10/4
Bench up to 1-5RM + 1-3 back off sets
45x10 95x5 135x5 155x3
185x4 (PR)
135x13 (PR)
95x20
That set at 185 felt better than damn near any bench set I’ve ever taken. Super excited everytime bench feels even kind of decent.
Pullups 5 sets
Bodyweight x 7 7 6 6 4
Machine High Row 3 sets
90x10
140x10
90x16
Lower ME Deadlift
Date: 10/9
5 min Stairmill
Hang Power Cleans
95x5 5
Power Cleans
EMOM 10 min 135x2 at the top of every minute
This was fun and the perfect little change of pace for me.
Sumo up to 1-5RM + 1-3 back off sets
135x10 225x5 275x3 315x1
365x1
225x5
135x10
That was a real grindy 365. Wasn’t planning on more than just that single but still the power cleans took more out of me than I expected
1 Leg Rdl 3 sets
95x10 10 10
DB Lateral Raises 3 sets
20x10
15x8
10x6
Not sure what made me throw these on at the end but it felt right lol
I recorded my second set of power cleans to see if there was anything really obvious I needed to fix. All comments welcome because I basically taught myself to power clean
Man it was nice to get back in the gym today. Been feeling pretty shitty for a little over a week and had been taking things slow to try and recover before finally saying fuck it and going to the doctor. Apparently I had a pretty serious sinus infection. A couple days and horse pills of antibiotics later I’m finally starting to feel like myself again.
The one advantage of being sick was I got to read a few books I’d had for awhile and one of them was a book by Mike Boyle that has me really wanting to try his programming approach, especially his focus on single leg training. So here is day one of new program inspired by mike boyle
Front Squat Day
Date: 10/14
Plank 2 sets
Side Plank 1 set each side
One Arm Plank 1 set each side
Btn Overhead Press 3 sets
45x10 65x5 95x5
Btn Push Jerk 1 set
135x5
Should have went lighter on the Push Jerk. Not sure what I was thinking here
Front Squats 3x8-10
45x10 95x5 135x5
155x8 8 8
Pullups 3x8-12
Bodyweight x8 8 6
Tri set
Lateral Squats 3 sets each side
Bodyweight x 10 10 10
Dips 3 sets
Bodyweight x 10 10 10
Seated Cable Rows 3 sets
85x10 10 10
Farmers walk 70lb DB
Just a lap around the gym. Really want to incorporate some kind of walks in every day I lift going forward
1 Leg Deadlift Day & Shoulders
Date: 10/17
Back Lever Tuck Holds 2 sets
Not sure what inspired me to try these but I’m putting in a few sets every time I go to the gym because I’m close to holding the full back lever
Hang Power Clean 3x5
45x10
95x5 5 5
DB Side Bends 2x8-12
45x12 12
1 Leg Rdl 3x8-10
95x10
115x8 8 8
It will be interesting to see how far I can take this lift. As of now my left leg is having a noticeably harder time than my right leg.
Chinups 3x8-12
Bodyweight x8 8 8
Tri set
DB Rear Delt Fly 3x10-15
10x15 13 12
DB Lateral Raise 3x10-15
20x8 15x12 10
DB Overhead Press 3x10-15
30x15 12 10
RFESS Day
Date: 10/19
Back Lever Tuck Holds 2 sets
Already a dramatic improvement. Got a solid 7 second hold on this or so
1 DB Snatch 3x5
30x10
40x5 5 5
These seemed to really light up my my whole shoulder area. Was a really nice way to start the workout.
Hanging Leg Raises 2x8-12
Bodyweight x8 8
DB RFESS 3x8-10
30x10
40x10 8 8
Was going to 3 sets of 8 but was feeling good on the first set so hit a couple extra
Bench 3x8-10
45x10 95x5
135x8 8
Tri set
Kneeling Ab Wheel Rollouts 3x8-12
Bodyweight x8 8 8
Pushups 3x8-12
Bodyweight x12 12 12
DB Curls 3x10-15
20x13 12 12
Front Squat Day & Pushing
Date: 10/20
Back Lever Tuck Holds 2 sets
Kettlebell Swings 3x10
45x10 10 10
Kneeling Ab Wheel Rollouts 2x8-12
Bodyweight x8 8
Front Squats 3x8-10
45x10 95x5 135x5
155x9 9 9
These were rough. I definitely need more squat reps in my life.
Pullups 3x8-12
Bodyweight x 8 8 8
Tri set
Incline Bench 3x10-15
95x11 10 10
I need to pick something I feel my chest better doing than incline next time. Probably do DB Floor Press
Dips 3x10-15
Bodyweight x10 10 10
Pushups 3x10-15
Bodyweight x10 10 10
DB Farmer Walk 70LB
Need to find a way to measure this other than laps around the gym. But did a lap around the gym
Trap Bar Deadlift Day & Shoulders
Date: 10/24
Back Lever Tuck Holds 2 sets
Kettlebell Swings 3x10
50x10 10 10
Hanging Leg Raises 2x8-12
Bodyweight x8
Trap Bar Deadlift 3x8-10
135x10 185x5
225x10 9 9
Chinups 3x8-12
Bodyweight x9 9 10
Tri set
DB Rear Delt Fly 3x10-15
10x15 15 11
DB Lateral Raise 3x10-15
15x10
10x12 10
DB Overhead Press 3x10-15
30x15 12 10
DB Farmer Walk 70LB
1 lap around gym
RFESS Day & Pulling Muscles
Date: 10/26
Back Lever Tuck Holds 2 sets
1 DB Snatch 3x5
30x10
40x5 5 5
DB Side Bends 2x8-12
45x12 12
DB RFESS 3x8-10
30x10
40x9 9 9
Bench 3x8-10
45x10 95x5
135x9 9 9
Pullups
Bodyweight x8
EZ Curls
50x10
Machine Row 3x10-15
90x15
EZ Curls
40x12
I was gonna do a pulling triset but was short on time so just hit some pullups rows and curls
Conditioning
Date: 10/27
Stair mill 15 minutes
Assault Bike 8 rounds
20 sec on 10 sec off
1.4 miles
Treadmill 35 minutes
1.46 miles
Just wasn’t feeling like lifting today so hit some conditioning / cardio as it has been so long since I’ve hit some conditioning work. Want to try to include a day of this a week as I could not for the life of me catch my breath after those 4 minutes on the assault bike.
Then afterwards got roped into playing 3 hours of basketball games. I’m gonna be sore tomorrow
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Trap Bar Deadlift Day
Date: 10/30
Back Lever Tuck Holds 2 sets
I’m really able to hold this tucked position for a bit now. Love making progress with these gymnastic type of movements
Kettlebell Swings 3x10
45x10 10 10
Ab Wheel Hold 2 sets
Just decided to see how far out I could hold this position from standing. Not very far out and probably the most intense an contraction I’ve had since I did tkd and was preparing to get kicked in the body
Trap Bar Deadlift 3x8-10
135x10 185x5 225x5
245x10 10 10
Chins 3x8-12
Bodyweight x 12 (PR) 9 8
I didn’t think about it until after I did it but I’ve never hit a set of more than 10 reps with any pull up grip before. I always either stop at 10 or can’t do more than 10 so this is an awesome pr that I’ve probably been able to do for awhile.
Tri set
Seated Cable Rows 3x10-15
85x15 15 15
Pushups 3x10-15
Bodyweight x15 15 15
45 Back Extension 3x10-15
Bodyweight x15 15 15
DB Farmer Walk 70LB
1 lap around the gym. This was the first day I felt like I could make the whole lap without stopping and readjusting my grip. I mean I just barely made it but I finally got it all in one shot.
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Front Squat Day
Date: 11/1
Back Lever Tuck Holds 2 sets
Squat Jumps 3x5
45x5 5 5
Side Planks 2 sets
Front Squats 3x8-10
45x10 95x5 135x5
155x10 10 10
Pullups 3x8-12
Bodyweight x9 7 6
My back was still kinda sore from my last workout so these didn’t go as well as I would’ve liked.
Tri set
Kneeling Leg Curl Machine 3x10-15
50x15 15 15
Pushups 3x10-15
Bodyweight x15 15 15
DB Rear Delt Fly 3x10-15
10x15 11 10
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