Saturday
AM
1/2 monster mini pull apart 1x100
monster mini pushdowns 1x100
scap retraction 1x100/side
Noon
tire pulling, many varieties
45 1x10 trips not too hard. real low rest periods
PM
indian clubs
shield pass 10 lbs x3 sets to form breakdown
stretching, self myo
Sunday
DE Bench
walk 5 mins
foam roll hip flexors
sacp retraction
pushdowns
flyes
wiggling 5 mins
band pull-aparts 1x50 pronated, supinated
CG Bench Press
45 1x20
95 1x5
45 + doubled moster minis 1x5
75 1x3
105 1x3
135 8x3
135 -monster mini 1x2 floatey
165 1x2
195 1x2
225 1x2
245 1x2
behind the neck press
45 2x5
65 1x5
85 1x5
105 1x5
125 1x5, 2, 3, 3, 2
reverse green band pullups
2x12 PR
2x6
supercurl laying triceps
15 1x10
35 1x10
55 1x10
65 4x8 this feel much more controlled than last time i went to this weight. right on.
monster mini scap retraction 1x100/side
pull aparts pronated supersetted with supinated.
1/2 monster mini 5x20
Monday
lumbar flex/ext 1x50
scap retraction 1x100
band pull aparts 1x50 each grip
PM ME Lower
bodyweight squats/box/pleiea(sp?) 3x20
wiggling 5 mins
Sumo deadlift
45 1x10
135 1x3
185 1x3 hip mobility pretty good, but platform outside on the dirt isnt exactly level. i kind of tip when i’m not expecting it.
225 1x2 slow reset
225 + suit 1x2 a little tough to pull myself into position, but possible.
275 1x1 + belt had to drop it forward. not used to this extreme outward foot position. good speed.
315 1x1 still DOH grip, setup is harder than pull. not at all taxing yet, and this should be about 75% based on recent rack pulling.
365 1x1 thats my DOH limit
415 1x1 effort, but far from a grinder.
465 1x1 went up with some grinding, was just wondering whether or not it would pass, then i fell over at the top. i think the bands i was using to prevent it rolling forward stretched up there a little.
465 1x0 - belt had to hitch it up, but it did go all the way. dissapointed in reference to my squat, but considering this is more than i thought i could rack pull, and within 20 lbs of my conv record and i’ve never seriously sumo’d, not so bad. what i really wanted was a reference point to work from for speed work, i didnt know if i would be 400 or 500.
sled drags forward/backward
90x1
135x3
reverse hyper
100 1x8, 6, 6
decline situps
2 chains 1x8, 6, 7, 5, 6
finished the workout solid. i felt my ME was hindered by shitty sumo form and shitty deadlift platform. rest of the work was more intense to compensate.
milk break
scap levitation mini band 1x100
scap retraction 1x100
tricep pushdowns 1x100
overhead shrug 45 1x20 i do this movement isometrically during the day when my shoulder clicks, and it seems to help. i think this may be best paired with some sort of band overhead depression movement. i’ll try tomorrow in an extra workout.
Wednesday
ME Bench
wiggling 5 mins
shoulder dislocations 1x50
band pull kaparts, various ways. overhead, straight armed felt good.
pushups 2x10
dumbell press
10’s 1x30
30’s 2x20
60’s 1x25PR, 12, 10. 20 secs rest. i think last i attempted these, 20 reps was my max.
behind the neck press
45 1x20
45 + mini bands
95 - bands 1x15, 8, 8
chinups
2, 2, 3, 2, 2, 1, 2, 2, 2, 3 21 total, 20 was goal. this strikes me as pathetically low, even around 215-220.
nuetral grip face pulls
25 1x10
45 4x12
felt like i was losing chest mass. felt like my external rotations were weak, hopefully this will help.
Thursday
Noon Feeder
face pulls 5x20
pushdowns, more moderate controlled tempo 10x10
scap retraction 1x100
PM feeder
15 minute walk
overhead shrugs
65 3x20
Friday
Noon Feeder
face pulls 10x10
pushdowns 100
scap retraction 1x100
PM DE Lower
foam roll hip flexors, mid spine
shoulder dislocations 1x50, i’ve been lagging. flexibility suffered only a little.
wiggling 5 mins
box squats foam box
bodyweight 3x20
SSB 1x10
110 1x5
160 1x5
160 + purple band 1x3
160 1x3 + suit bottom definitely a little tougher getting on. must be those sled drags.
160 1x3 mini/purple
210 1x3 i think i can do more fast. i feel like a glutton for punishment tonight.
240 8x2 12345678 that got freakin hard.
speed deadlifts, sumo
135 1x3, suit bottom, no belt
225 1x2
315 10x1 pretty fast the whole way through, but it def got hard. this is 69% ish
reverse hyper
105 1x10 PR, 8, 6, 8
decline situps
4x10, very short rest, power breathing. i may try that with more actions, i like it.
Saturday
45 mins barefoot walk
Sunday
DE Bench
10 minute walk
foam roll hip flexors, stretch psoas
wiggling 5 minutes
shoulder dislocations 1x50
pushups 3x10
rear delt pull aparts, monster mini 3x20
bench / close, mid grips
45 + mini band 2x5
95 2x3
120 1x3 kinda slow, mid grip.
145 3x3 123 too slow.
115 5x3 12345
flat bench, 3 grips.
145 1x3
175 1x3
205 1x3
230 1x3, 2, 2, 3, 2, 3. 15 total. i feel like i need some rep work.
reverse band bench
95 + strong and average bands 5x15 feel some tightness back of right shoulder. feels like this teaches me to go down faster to outrun bands.
JM Press
95 5x5 not really clear on how this is different from a barbell tricep extension. i thought i was, but youtube shows… not what i thought. whatever i’m doing, it’s hard on the triceps. by bar path is straight to the neck, but the work is being done mostly by triceps. i think i’ll do these next cycle, they seem to work by the effort and concentration i’m feeling.
Sunday
DE Bench
10 minute walk
foam roll hip flexors, stretch psoas
wiggling 5 minutes
shoulder dislocations 1x50
pushups 3x10
rear delt pull aparts, monster mini 3x20
bench / close, mid grips
45 + mini band 2x5
95 2x3
120 1x3 kinda slow, mid grip.
145 3x3 123 too slow.
115 5x3 12345
flat bench, 3 grips.
145 1x3
175 1x3
205 1x3
230 1x3, 2, 2, 3, 2, 3. 15 total. i feel like i need some rep work.
reverse band bench
95 + strong and average bands 5x15 feel some tightness back of right shoulder. feels like this teaches me to go down faster to outrun bands.
JM Press
95 5x5 not really clear on how this is different from a barbell tricep extension. i thought i was, but youtube shows… not what i thought. whatever i’m doing, it’s hard on the triceps. by bar path is straight to the neck, but the work is being done mostly by triceps. i think i’ll do these next cycle, they seem to work by the effort and concentration i’m feeling.
meal break
face pulls
55 5x10
chinups, 4 different widths
24x1
Monday
Feeder
pushdowns x100
scap retraction x100
PM ME Lower
wiggling 10 mins
shoulder dislocations 1x50
feeling a lil more beat up than usual. no specific pain.
Anderson GMs
95 2x5
145 1x5, 3
195 1x3
245 1x1 felt heavier than i planned…
295 1x1 thats my limit. i know thats not exactly 3 lkifts, but whatever. i’m beat.
hill sprints x5 walk down no break.
not feelin it today. i’ll stop there, but i’ll probably regret it later.
Wednesday
trouble sleeping, feel like crap. i must have gone too intense these past three weeks. trying to push my bodyweight up, clean. up to about 218 morning weight, maybe 222 PM weight
pushups 10x5
Friday
switching schedule a lil
deload bench
arm swings
upper, mid, lower shoulder traction
bench
100 lbs 5x5
swinging curls
4 lbs 2x100
YTLW
4 lbs 2x8 i can actually feel a burn here. maybe time to stop.
Saturday
AM
took a walk to warm up, ended up doing stretching and some indian club type stuff with a sledgehammer. mostly coordination and grip were worked, there was no slamming anything.
Sunday Deload
AM
barefoot walking 10 mins
Barefoot Raw, wide squats
95 1x5
145 1x5
195 3x5 felt a litte strain in my inner thighs. didnt warm up right, or use linament. I was rushed, and didnt warm up correctly.
PM
Indian clubs, stretching, foam rolling, little walkin
Monday
Deload Bench
walk 5 mins
shoulder dislocations 1x50
elevated pushups 4x10
flat bench
95 3x5
145 4x5 working on pulling the bar down. working ok, but i think it’ll fall apart with weight. setup tighter, at least thats a start.
taught my ol lady to deadlift. she got 7 @ 105, awesome.
Wednesday
Squat Deload
longer warmup
raw squat 5x5 @ 195
Thurs
gave blood, shoulder bothered me. from lying on it? misc band excercises, esp traction and ibuprofen until it felt better.
Friday
DE Bench
wiggling
3x10 elevated pushups
external rotations 5x6
shoulder dislocations 1x50
Flat Bench
95 2x5 setting up much tighter, pulling bar apart.
95 + 1 chain 1x5
95 1.5 chains 1x5 still explosive, took the decel away. i think this is a better amount for me.
125 1x3 upper body bouncing off bench. need more weight to stay tight. i feel great so far, but heart rate is higher than normal.
155 10x3 3rd set had to increase rest to 1 min. heart rate through the roof.
gotta sit down for a minute, get my heart rate down. DE felt really really solid though.
Shirted Bench i plan triples at 8-9, but i didnt read RTS thoroughly last night. we’ll see where this goes.
165 1x3 tough on third. significantly lighter than previous touch (225)
215 1x3 all three touch
255 1x3 trying to really fight down through bubble. feel like i need more time in shirt. (pain tolerance and technique.)
265 1x3 getting harder, still probably 8-9
275 1x3
285 1x3 pr +10 lbs next time i’ll work up here faster and spend more time. this was heavier and easier than last time i did shirted triples.
JM press
115 2x8 @ 8 PR not so tough either.
115 2x8 @ 9
lateral raise
nuetral 15 1x12,
regular 15 x 8, 8, 8.
PNF, Surge. great feeling workout.
Saturday
Recovery/upper back
walk 4 laps
dumbell press, 30 seconds rest
15 lbs 1minx1, 30 secs x3
Dumbell Row
trying for full extension, but less english
35 1x20
65 1x10
110 3x8
Face Pull
30 1x8
55 5x10 PR +5 lbs, pretty easy.
grappler rotation
25 lbs 4x10 feel these in rear delts as well. thats cool.
shoulder feels great. if i wasnt consciously probing it, it would feel normal.
SUnday
DE Squat
long warmup
RAWDOG box squats, low box, +3 chains
95 2x5
145 1x3
195 1x3
245 10x2 hard, but good form.
Raw Speed Deads, mini bands
135 1x5
225 1x1
275 10x1 brought stance in, little mud on the platform. semi-sumo. felt good, but slipping felt bad.
tried and failed to set up a 45 back raise with the equip i have. I’ll have to devote some time to this in the next week. got hungry. done.
Surge break
tke’s
green band 3x12
got very nauseous afterwards. could hardly eat for a long while.