GIANT SETS (dip or press-dip-raise-pull apart-chin) 90 seconds rest between rounds
Weighted dips 80lbs (odd sets)
3x10
Trap bar press (even sets) 135lbs
3x10
Dips
6xFailure
DB lateral raise 20lbs
6x10
Pull aparts
6x15
Chins
6x5x30lbs
Kroc rows 115
1x18
POST WORKOUT SHAKE
CONDITIONING
Bear complex with 95 lbs
20 rounds of 20 seconds on/10 seconds off
Notes: I really like how this played out. It’s a classic and a remix. 190 was the right call for the topset. I’ll have more in me soon, but I have to adjust to the training style. Those giant sets were like coming home. I’d forgotten all about them yet it was all too familiar when I started back up. I may throw in a third movement: still sorting it out.
I was actually vipering the first rep on the main work until the very topset. Hard habit to break.
The conditioning was quite exhausting. Really thought I’d only make it through 8 rounds, but just kept digging in for “one more round”
Meant to log that I got in a weighted vest walk last night. Temps had dropped to single digits with the windchill, which made it a great way to get some additional misery. When it was over, my hands had gone completely numb and working the key fob to unlock my truck so I could stash the vest had become a challenge.
It’s been nice not having to force feed. I’m letting myself “forget” foods that were just being thrown into my day for the sake of calories.
Buffalo Bar Squat (Zeno Squats: 12 deep breaths between sets)
6x410
3x410
2x410
1x410
6x370
3x370
2x370
1x370
15x320
SUPERSETS (hyper-squat)
Reverse Hyper 360
4x12
Belt squat 200
1x15
1x16
1x17
DROPSET (no lockout)
26x200
Reps of 175,150,125,100,75,50,25,axle
POST WORKOUT SHAKE
Conditioning:
20 sets of 10 KB swings w/40kg bell (did a set as I put away plates, so short rests between sets)
Notes: Let myself sleep in a little and kept this bare bones. I didn’t bury myself on the heavy work on the squats and let the final set do what it needed to do to fill in any gaps. Want to give myself a little room to grow into this. So far I think it’s got all the pieces. I like what I came up with for conditioning: able to get the weight room cleaned up and still get my heart rate up. Could easily do it with clusters or a complex as well.
Got the day off work today. Been cleaning up the house post Christmas and cooking. May get in some more activity later. Plan is to go out for dinner tonight. May get some stuffed crust pizza again.
@simo74 Much appreciated and to you as well. The Zenos are a classic. I’m thinking having a fixed timeline may be the answer I’ve been seeking to make them work.
Got in all the daily work. At around 1400 I did KB Fran+ with the 45lb bells and strict chins right around 5 minutes flat, then immediately went for a 2 mile weighted vest walk while my heart rate was still up. Helped make it a little more challenging.
As far a training goes, I’m going to take a page from Jamie Lewis regarding order of training days and train what I want/need to train whenever I want to do it. I say this because I’ve got 2 press days, a squat and a deadlift day, but I may very well be running the squat and deadlift days consecutively just to fit my schedule better. Really going to make the most of this free-wheeled approach.
Axle shrugs against short light bands
95+5 (rest pause)
Neck work
Reverse hypers
Dips
Pushdowns
CONDITIONING
14 rounds of 20 seconds on/10 seconds off on the BAS
First 12 rounds worked combos, all 8 limbs, last 2 rounds was just continuous straights
GHRs
Notes: This felt so “right”. Back to what I was doing for a LONG time. No hip pain on the mat pulls, which is good. I previously had some issues. I most likely could have gotten a little more out of me, but the first week is always a break in. Using a lot of bumpers to get to this weight, which deadens the noise, which gives me hope of AM workouts.
The supplemental EMOM work was out of necessity due to a compressed schedule and I REALLY dug it. I’m thinking that’s the future for this. I realized that, instead of cutting reps, I could always take away mats to reduce the ROM as well as it gets tough, but in general it took a fair bit out of me.
Got in the rest of the daily work and then the BAS for conditioning. Planning on making tomorrow a heavier conditioning day, so didn’t need to make anything silly here. We’re supposed to get hit by a storm tonight, so I imagine some shoveling is in my future.
Finished at 11:00. I was all geared up to shovel snow for my workout, but none had fallen, so I figured I’d do something a little different than my traditional burpees over bar. Also not feeling nearly as beat up after deads as I usually do.
EDIT: Stuff I keep meaning to log and forget. After just a few days of the diet break, my lifting belt is already fitting better. Biggest thing is that the 24/7 bloat I had going on has since gone away. I feel more comfortable in general, which was the goal. I have to watch myself to get out of “fat loss mode” and keep the vector on “diet break”. I’m really good at extremes: moderation is where I struggle.
@jdm135 Glad you appreciated it dude! It felt a touch caustic after my “empowering” post right before it, but I just had a headful of steam, haha.
PM WORKOUT (1500)
30 minute AMRAP
3 front squats with 225
4 log viper presses with 135
5 burpee chins
Finished the 15 round at 31:02.
Notes: I like this. It hits different than the Tower or Juarez. Fatigue strikes early on and hangs through out. I actually tapped out after that 15th round, contemplating if I should go for more, and told myself to hang it up: I was done. My conditioning is strong enough that, as I was putting away plates, I had fully recovered and had my doubts, but I’ve learned to REMEMBER the misery as it’s happening rather than tune it out, to help remind me that I put in the work.
This one may hang around. Might deserve a name. Didn’t require too much set up and had a significant impact. Those burpee chins thrown in really add a new element to it.
@heretolog Simplicity at it’s finest, haha. Really is a nice finishing touch to a burpee. My rack is too low to jump, so I do like a 5 count burpee into a traditional chin.
Woke up at 0620 and did 32 rounds of burpees over bar at 20 seconds on/10 seconds off fasted. I’ve got snow shoveling in my future and want to get in my other pressing workout. Last night was a burger night and I did a surf and turf bison and shrimp burger which was amazing. Tonight we’re doing a tailgate to celebrate Sunday night football, so I got some Piedmontese hot dogs lined up. New Year off to a great start.
Hmm my racks low and I probably end up cheating the chin (I do wgpus instead, not sure why, just always felt more natural) might have to pinch the 6c then chin, sounds like extra misery, about to go out for a session…
