@donnerschweer - Especially with the huge increase in our gas prices!
@simo74 - Haha! They don’t look at your ID, instead, your trap must meet a minimum height over your shoulder.
1 Like
Dec 14, 2022
Military Press
165 x 5
165 x 5
Trap Bar Deadlift (always from the low handles, unless otherwise stated)
365 x 5
365 x 5
These felt quite easy. I had a wee bit of a break in there with travel and whatever other excuses I could type out. I may need to bump this weight up a little, but I’ll string a few workouts together and assess recovery at that point.
SSB Hatfield Squat
275 x 5
275 x 5
225 x 10
This weight also felt light, added a little drop set just to increase the volume a bit.
Sandbag Carry:
200lbs x 30s
200lbs x 30s (I was losing my bear hug, so I had to lap it for a second to regrip)
That 200lb sandbag proves to be more difficult than I expected. I feel very strong with the 150lb bag, but the 200lber is humbling. I have an unfilled 250lb bag, but I’m not worrying about filling it up until this 200lb bag starts to feel more comfortable.
Ab Wheel
10
10
Good workout. When I go 3+ days without a workout, the voice in my head becomes more and more convincing to skip a workout. I was able to shut him up long enough to start the workout, which ended up being a good one.
3 Likes
This is very very wise
1 Like
I’ll post my workout when I’m at the computer later, but here is a video of my top sets from this evening’s workout.
6 Likes
Picks with that 200 lbs bag looked tidy mate
Dec 16, 2022
Military Press
165 x 5
195 x 3
235 x 2
+10lbs on this top set from my last run through.
Trap Bar Deadlift (always from the low handles, unless otherwise stated)
365 x 5
405 x 3
455 x 2
495 x 2
545 x 2
I like the trap bar. At higher weights, I do need to make sure my hands are even or the bar wants to rock forward or back (like a farmers walk handle would).
SSB Hatfield Squat
275 x 5
315 x 3
365 x 2
415 x 2
Feeling good, I’m getting some confidence back in my knee after it caused me pain during squats for so long.
Sandbag Triple Extension:
200lbs x 3
200lbs x 3
These are still pretty miserable with the 200lb bag.
Ab Wheel
10
10
4 Likes
Dec 18, 2022
Military Press
175 x 5
175 x 5
Adding 10lbs to my daily weight moving forward, started the program at 155lbs.
Trap Bar Deadlift (always from the low handles, unless otherwise stated)
405 x 5
405 x 5
+40lbs to my daily weight. I think 405lbs will be a good working weight for awhile. The trap bar (low handle) does feel much easier to me than a standard deadlift.
SSB Hatfield Squat
315 x 5
315 x 5
Increased my daily weight on this movement as well, up from 275lbs.
Sandbag Carry:
200lbs x 30s
200lbs x 30s
These are still pretty miserable with the 200lb bag.
Ab Wheel
10
10
6 Likes
welcome to the house of pain. Nice job
1 Like
Thanks Simo!
1 Like
there you go shaming us with your ab work too!!
Haha, I will mention that this is done from the knees, not from standing.
Also, I’m writing this with a Miller Lite beside me, so don’t hold me on too high of a fitness pedestal! haha
2 Likes
you will doing physique next. LOL
2 Likes
It’s a Canadian light beer, so still likely stronger than a regular American beer 
1 Like
Good morning friends! I hope everyone had a happy and safe holiday.
I’m back from a brief (10day) hiatus from the gym. Visiting inlaws for Christmas and then coming home to a snowstorm had me working a few 12hr night shifts which kicked the wind out of me. My first 8 hr shift was last night, so I mustered up the energy to get my comeback workout in.
I’m going to consider this “CYCLE 2” of this program as I’ve made some adjustments to the exercises and dialed in my weights going forward.
DAY1 CYCLE2
Dec 28, 2022
Military Press
175 x 5
175 x 5
This seems to be the right weight for hitting 3-5x per week. Heavy enough, but no grinding.
Trap Bar Deadlift (always from the low handles, unless otherwise stated)
405 x 5
405 x 5
A lot more in the tank, but these take enough out of me that I’m reluctant to raise this weight quite yet.
SSB Hatfield Squat
315 x 5
315 x 5
Knee is still complaining on squats, so this weight will be enough to stimulate the legs without setting me back.
I owe some sandbag work later. My 8mo old is having a nap above my weight room at the moment and if I wake him while dropping the sandbag, my wife may not be my wife anymore, haha.
Ab Wheel
10
10
Good workout to get under the belt, now to try and string together some sleep.
5 Likes
Still strong overhead big fella
1 Like
Appreciate it Simo.
@TrainForPain - Here are my before photos for the Transformation Challenge. I think a clean shave will make a big difference if nothing else changes!
Thanks for putting it all together this year.
Edit: Weighed in at 218.4lbs to start this challenge.
9 Likes
Hell yeah man. Thanks for entering
2 Likes
DAY2 CYCLE2
Dec 30, 2022
Military Press
175 x 5
175 x 5
Trap Bar Deadlift
405 x 5
405 x 5
Trap bar deadlifts seem to be a very tiring movement for me. This isn’t a terribly heavy weight for me, but it sure gets me huffing and puffing after a decent strain, more so than a conventional deadlift.
SSB Hatfield Squat
315 x 5
315 x 5
Lightly wrapping my knee, pushing the patella inwards, seems to alleviate my knee pain for squatting. Will use this for a few workouts and assess if it will let my knee figure itself out or not.
Sandbag to Shoulder
150 x 5
150 x 5
Ab Wheel
10
10
A solid pump from this workout. I should take my “after” photos now, as I am already showing some physique improvements haha.
5 Likes
I think this is interesting. @T3hPwnisher has said similar about finding the low handle trap bar more difficult than conventional. I am the complete opposite, I think my trap bar is a decent bit stronger than my conventional. Wonder what the difference is there.