Cindy WOD chins instead of pull-ups. Got 14 this time. Need to find another WOD similar to work on conditioning and build the work capacity. Just rotate them out. Maybe a complex or just dumb rowing which is boring but should help. It’s definitely helpful with thes squats.
Getting the new “gym” finally finished up here pretty soon. Half gym and half shop. Need to finish the floors up this week or next then I’ll have to upload some pictures.
What do you have going into the new gym?
Just moving out of the garage over to the shop. But thinking of buying a taller power rack now that I have room for it. The one I have now is fairly small that would be purchase 1.
But I have plans…really wanting a pendulum machine and leg press combo hack squat machine. Wife wants a functional trainer and or smith machine but meh that can wait.
Started out at 219 with this program fyi. On those conditioning days, the weight drops big time.
Eating for a typical day. Breakfast 3 eggs, sausage, and small portion of potato (thinking of dropping the potato here). Lunch is usually low carb spinach and hamburger/chicken breast salad with olives and jalapenos. Today was 2 bison patties and guacamole…better choice. Dinner is varied with the family but usually is fairly healthy and higher in protein. Last night was grilled pork chops, salad, and baked sweet potato. Usually eat an apple with all natural nothing added peanut butter right before after I work out. I’d like to keep the weight at the most 219 but would like to be around 215. We will see how it shakes out.
Supplements right now are Alpha Male, niacinamide, resveratrol, collagen, psyllium husk in the morning and glycine, ashwaganda, and ZMA or ElitePro Minerals at night. Honestly though about the only thing I notice any difference with is ZMA and collagen. The collagen has really helped my gut and my knees. Glycine seems to help with sleep just not this week.
W1D2 Sooper Skwats Sort of
215 x 20 Back Squats these sucked more than they should have. Going to maybe have to hold off on the Cindy WOD conditioning until the weekend. I was kind of sore all over from the chins, pushups and dumb air squats…which is somewhat embarrassing to admit.
Kneeling Straight Arm cable pulldown 1 x 20 with 50.
BTN Presses with 85 3 x 12
Wide Grip Football Bar Floor Presses 135 3 x 12
BOR 165 3 x 12 bent over a bit more got more mid back than upper which is what I wanted.
RDL 225 1 x 15
I was pretty zapped from no sleep this week and conditioning the day before. My legs are so sore. This is an arse kicker even when moving around easy weights…
Did the some chins and abs yesterday. Staying away from pull ups because it causes some serious tendonitis in the right elbow. I guess it makes since because on bent over rows I can only use under hand grip or the tendonitis flares up bad on the right elbow. It’s been that way for a while.
W1D3 Sooper Skwats
1 x 20 215
Seated BtN 3 x 12 85
Dips 5 x 8 ss Chins 5, 4, 4, 3, 2
That’s it. Pretty zapped and my right arm still crazy sore. Squats were pretty terrible but ready to move up again, so adding weight next time.
Cindy. 12. Hmm probably tried to pace myself a bit too much and ran out of time. Chins are improving at least.
Is using the SSB cheating on these squats?
W2D1 Stooper Squats
225 1 x 20 Back Squats. These were tough. Didn’t warm up just jumped in…probably not wise. I was waiting probably 3 to 5 breaths the last 5 between reps, but I pushed through. You get to 15 and think you better rack it, but legs and back were still holding strong. Just got to get the brain to play along. I am pretty sure I could push the weight a bit more with the SSB bar. I may give that a whirl at least 1 time per week to see.
Cable Pullover 50 1 x 20
BTN 95 3 x 8 Man, my pressing needs work still.
BP (no floor press or football bar) 95 1x5, 135 1x5, 185 1x5, 155 2x8. Trying to find the groove again on BP. I haven’t flat benched in a while.
Underhand BOR 185 3x8, 135 1x15.
RDL 245 1x15
Rope Curls 50 lbs superset with Green Mini Band Pushdowns 3x12 and 3x15.
I’ll probably do some chins before bed. Walked a couple miles today…trying to enjoy the last bit of nice weather we get for a minute. Weight is still around 220.
Conditioning.
50lb KB Swings 50, then 25…
5 chinups
5 dips
10 rounds minimal rest. Maybe 30 seconds.
50 swings 10 times sounded easy. After that first set…nah. Bad idea. Haven’t done a swing in a while kind of forgot how bad they sucked. Glutes were on fire.
I am accumulating eBooks. Had to buy the latest Brian Alsruhe Massbuilder perfected and went ahead and bought the Powerbuilder program too. Love the way he sets his stuff up and its 25 bones. Also forces you to be somewhat conditioned while you run it. That’s also why I hate it…but honestly the best programs I’ve ran I never was too happy to be running it at that time. I saw from his video that one of his conditioning drills was an 8 minute dead hang and every time you drop that’s 5 burpees then get your ass back on the bar. Stuff like that…brilliant.
I recently bought the powerbuilder, looks awesome and I plan on running it in a month or so. Super excited.
The way he programs his stuff is just brutal. At least for me, I have to stop sweating the burpees, manmakers etc and really push the weights or else it turns into a bunch of conditioning giant sets. Only here recently have I been using complexes or WODs as conditioning, and I hate it but really need to keep it up (still beats running). At least I may be somewhat prepared for what’s coming…I hope.
Sucks he had to shut his Gym down, but at least he’s still putting these programs out there and still does a little online coaching I think.
W2D2 Super Squatters
Leg Curls as a warm up. 35 1x15, 70x15,95x12
SSB Squat 230 1 x 20. I thought wrong oh so wrong. It did not help what so ever…damn these sucked. I almost didn’t make it to 15. Took my time on those last 5.
Pullover 50lbs 1x20
Cage Z Press 95 1x8, 105 1x7, 105 1x10
Reverse Green Mini Band Bench Press 135 1x10, 225 3x8 superset with red mini band over and backs 3x12
Lat Pulldown 200 3x6 superset Behind the back Shrugs 225 3x8
Yeah man it seems to have really messed with the few guys I like to follow online. It really sucks and I happily shelled out $25 for the program. For over 50 pages and a 12 week block of training by someone super knowledgeable seems like a steal. Makes.me.wonder how Jim gets away with only charging $60 or whatever it is for Forever, that book is a gold mine haha.
Good to know it’s brutal. I was hoping it’d be a good transition from what I’m doing now, which it sounds like it is. Also that’s a nice tip about focusing on the main movement. I just started conditioning 1 day a week so I think I’m in for at least a few weeks of adaptation when I start.
Have you run anything of his before?
Nice job on the super squats so far. The program looks absolutely atrocious haha
I ran powerbuilder but poorly. Need a redo. Also used one of his corona bodyweight workouts for conditioning for a minute. All of his stuff is pretty similar but there are nuances to each of them. He knows how to crank up the torture.
Covered in POS poison ivy. Got it bad already and it’s early. It’s going to be a painful summer for me. I need goats, fuck mowing and weed eating.
Anyway last 2 days to get any sleep at all and to keep from itching all night I’ve taken benadryl and that stuff makes me tired as eff all day. Appetite wasn’t there yesterday and I barely ate or I ate like a normal person and weighed in at 215. Which sure I’m not looking to gain much here but don’t want to lose it like that especially during this program. Pushing the food this AM and going to rally tonight get that last weekly session in.
won’t hit the heart button on your misery.
hope you get it over with quick.
W2D3 Super Skwats
I committed mortal sin. Racked the bar at 10 to get the bar back up on my back…the bar slipped on the 7th rep and those 3 squats were pretty wild. It was definitely good morning squats simply because I had no choice. I screwed up, but I racked quickly got set and immediately finished up. No rest but still can’t really count this one. Need to take the time to get it right before I step out. Believe me I was laid out though when I was done.
Back Squat/kind of Good Morning 235 2x10…kind of…
Pullovers 40lbs 1x40
BTN Press 95 2x8, 1x10(rp)
Machine Press pyramid up and then drop set. 15x225, 8x275, 4x315 then 8x225 I squeezed at the top and used a neutral grip.
Underhand BOR 175 3x12 this is getting better with a couple days off from chins. Also the elbow is a bit better. I’ll get the chins going again tomorrow.
RDL 245 1x15
Poundstone curls with fat grip. Had to stop at 50. Then again at 80 then finished.
Tricep Pushdown with Green Mini Band 25, 20, 20 only 30 seconds rest between sets.
All in all not terrible for how I feel, but got my mind off the itching. This crap is spreading everywhere I don’t have a clue how that’s possible. I’ve gotten this stuff every year multiple times a year for the past 3 years but never this bad. The oozy bits are getting better but now noticing other spots popping up.