Damn man you came out of the gate on fire! Glad you’re joining in. Interesting pyramid of a session, it’s going to be cool to see the different ways to complete the challenge; @mr.v3lv3t had a unique session as well.
Nice work on the DIY sled. I like to think I’ve got some good qualities… being a handyman is not one.
Return to the Traphouse
First workout back with my coach at his gym in quite some time. Partly because it is a 25min drive (compared to my buddy’s place which is a 5min drive) and partly due to the fact that he had to replace the locks on the gym and I no longer have a working key so I’m limited to the 3-4 times per week that he is at the gym with his class of kids.
8am Saturday morning workout. I was a little late for it since my truck wouldn’t start, I guess she also wasn’t happy to see our first frost of the year.
ME UPPER
3" Axle Bench + 40lbs of chains and ~45lbs of bands (reds minis doubled) - bar is 55lbs
145 x 5
195 x 5
215 x 5
235 x 2
255 x 2
285 x 1
305 x 1 - grinder, but really happy to hit this. Bench felt good today.
DB Floor Press
55lbs x 20 - very easy, too light
70lbs x 20 - prefect weight, a little rest-pause around rep 16 to finish the set
At this point the gym started filling up, so I just wandered around and did a few things in between sets of others:
245lb Trapbar Shrugs x 20reps x 2sets
“Scarecrows” (rear delt fat man pullup type thing, arms straight in front, then move them out to the sides to make a ‘T’ holding a rope attached to a chinup bar) x 10reps x 3 sets
Side Lat Raises with 25lb DBs x 10reps x 3 sets
3" Axle Curls 115lbs x 6reps x 3sets
Rolling triceps 45lbs x 10 reps x 2sets
Solid workout even thought the assistance was sort of all over the map. Nice to get back in there.
Well crap I missed out on this
It is only the 6th! I only have 1 session under my belt, might as well join up!
Where are the rules for this challenge
I found it! I will see if I can drag out my little homemade pull sled
10/07/2019
Speed Box Squats - against red minis doubled
135 x 5
225 x 3
275 x 3
275 x 3
275 x 3
Deadlift conventional
135 x 5
225 x 5
315 x 5
385 x 5
475 x 5
405 x 5
Pretty tired coming into this one, these sets took quite a bit out of me.
Back Extensions
BW x 10
25lbs x 10
45lbs x 10
Hanging Leg Raises
20
I was planning on doing a few more things but ran out of time.
On another note, my foundation was formed today and is being poured tomorrow. My house arrived last Thursday and is sitting on stands in the field until the foundation cures for 2 weeks. So things are coming along on our new house which is exciting!
Things will start to move quicker now. Very exciting indeed. So much going on in your life right now you will look back on this time in 2 years and say damn we did a lot.
Great workout amd must be nice to be back with the coach
We knew we were going to be burning the candle at both ends this year. It feels so close, we are definitely looking forward to reaping the rewards for sacrificing our free time!
Yeah, he definitely pushed me and keep me honest with my accessory work to stay healthy. Unfortunately, I don’t think I’ll have time to start going back to workout with him consistently for a couple of months still.
Oct 8, 2019
Sled Work
45lbs x 100’ backward drag
45lbs x 100’ forward pull
90lbs x 100’ backward drag
90lbs x 100’ forward pull
90lbs x 100’ backward drag
90lbs x 100’ forward pull
135lbs x 100’ backward drag
135lbs x 100’ forward pull
135lbs x 100’backward drag
135lbs x 100’ forward pull
90lbs x 100’ backward drag
90lbs x 100’ forward pull
45lbs x 100’ backward drag
45lbs x 100’ forward pull
1400’ Total
2600’/10000’ - October Sled Pull Challenge
Where is the trash can because this is amazing but my outcome would be different ahahah
Oct 11, 2019
Log Clean Once and Press Strict + Push
85 x 3+2
105 x 3+2
135 x 3+2
155 x 3+2
175 x 3+2
205 x 2 (push press only)
225 x 2
245 x 2 RPE10
Well, I was able to match my exact workout from exactly one month ago, so at least I’m not getting weaker!
I’ve owned a chest supported row machine for a few months and have not used it yet. So I packed up 4x 35lb plates and 2x 25lb plates and took them to my Grandmother’s garage where this piece is currently being stored.
Chest Supported Rows - Death by volume angled handle
35lbs x 10
70lbs x 10
105lbs x 10
140lbs x 4
105lbs x 6
70lbs x 10
35lbs x 10
25lbs x 10
50lbs x 10
25lbs x 10
Nice back pump, very little rest between sets.
That machine is disappearing from gyms but it’s one of the best for rowing. You’re lucky to have it!
I have used this type of machine probably less than 5 times in my life, but wanted a way to get some more back work in that wasn’t so taxing on my lower back. A good deal came along and I scooped it up!
Now I’m on the hunt for a cheap leg press. Best I’ve come across is $450, which is decent, but can’t justify it yet. I’d like a way to smash lower body without the same lower back damage that squatting tends to have on me. Plus, user friendly machine for my wife to use (she said she liked using them at the gym we went to years ago), so it is an easy sell for her. But I’m the financially responsible (cheap) one, so I’m looking out for a smoking deal. I missed a heck of a deal about 6months ago ($175 for leg press with 6x 45lb plates) which still haunts me.
I missed an entire home gym for that price. Power rack with cables and Smith option, loads of plates, DBs, multiple bars… The reason I didn’t buy it is that I didn’t need any of it. I really just wanted the DBs. By the time I figured out that I knew enough people to piece it out, it was too late.
Cough Cough, rear foot elevated split squats, cough
I feel this in my bones haha
Oct 12, 2019
Little bonus workout.
Bench Press Variation can’t remember the name of it, saw @FlatsFarmer did it recently. Mix between a close grip bench and a JM press. Decend the bar normally then rock it back towards your chin, bring it back to your chest, then press the bar.
45 x 8
95 x 8
135 x 8
185 x 8
185 x 8
185 x 8
Meh, it was fine, but I think I would just prefer some slow ecc close grip bench.
Hanging Leg Raises
15
15
15
15
Elbow Rehab for my golfers elbow
Band resisted pronation x a bunch
Lying Lateral Raises
25lbs x 12 x 3sets
Dips bodyweight
10
10
10
Good little workout to make me feel less guilty about the amount of pie I’ll be eating this weekend. Happy Thanksgiving weekend from Canada!
Totally better than leg press. Totally more horrible too.
Wait, is this someone else actually advocating for RFESS?
I did them a few times while working around my injuries, but would be a long ways from considering them superior to leg press or hack squat for strength or size especially when trying to relieve the lower back from strain.
One leg = half the weight = less back strain
And I was doing high box squats and RFESS during my second round of SGSS and leg size wasn’t an issue. None of my pants fit in the legs and ass.
Also, I prefer single leg leg press because I don’t have to load 10 plates per side and it doesn’t crush my lower back.
I’m not saying one is superior to the other because the actual movement and ROM is very similar. I’m saying you have what you need now for RFESS. 
