Yeah, have been thinking about that actually. Have the bands and the high wall fasting, but that is in a corner, so can’t anchor feet with the loaded bar. Think I need to think a bit on this.
A lot of sets when you count em all up, no wonder it took a good while.
I have one of those ab benches, made for situps, you can detach the foot of it, flip it around and you got a poor mans version of Rogue’s “Floor Glute” bench thing, less sturdy but it works surprisingly well.
Getting a proper setup was important for me, before i would put my feet in under the dinner table (i have an old school really heavy dinner table), really uncomfortable and limiting.
They are sold used for real cheap, if you wanna try it out.
21/5/21 Lowerbody
Waay too much volume, got them wobbly legs. I was thinking since i did 20x110 last week, i should be able to do 10x110 for a few sets, but then i realized that this is a normal set, and not a breathing squat set.
-
Warmup
Birddogs, hindus, lunges, cobras, Rollouts, frogs -
Squat - 20x25 db swing - 8 Hanging knees
20x20
10x40
10x50
10x60
10x70
10x80
10x90
3x10x100 -
Single legged DLs - Reverse lunges - planks
10x10x10 - 10x10x10 - 10x60s (20 Each side) -
Reverse nordics - Reverse hypers - tibia raise
19 - 10 - 25
18 - 10 - 25
3x20 - 3x10 - 3x25
2 Likes
Thanks for the tip, but won’t have the space for that. I live in an apartment, have the luxury of having a study/library/man cave/gym. But that means that most equipment are stoved away when not in use. Am thinking of attaching something to the wall, that could do the trick though.
1 Like
Good work there - a lot of reps. No wonder you are wobbly
22/5/21 conditioning and mobility
Wanted to get my heartrate up, figured id try some calisthenics stuff afterwards and finish off with some stretching pretty random training session.
-
1st set 5 rounds
50 ups
15 pushups -
2nd set 5 rounds
5x30 snatch
10 burpees -
calisthenic randomness 5 rounds
Scapula holds
Frog stands
L-sit
Planche -
45 minutes of stretching
I just ordered 5/3/1 Forever and im crazy excited, wanted to get a discipline over motivation wall sign aswell, but they were sold out, so i went with a decal.
2 Likes
24/5/21 Upper
Mixed up my Warmup today, took in some inspiration from Dave Tates Warmup, i liked getting some back work in before the workout
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Warmup
Knee raise, standing abs, face pulls, low row, pull downs, Reverse nordics, assisted Reverse nordics, Bent knee Reverse hypers, Rollouts, frog jumps -
Bench - Pullups - Bench ab curl
20bar - 3
20x20 - 6
20x30 - 3
20x40 - 4
15x50 - 4
5x10x60 - 22
42 pullups
8 bench ab curls per set
-
DB bench - DB row - standing ab curl
4x20x20 - 4x20x20 - 4x20 -
Pushups - inverted row - plank
Done over 5 sets
106 - 44 - 5min -
neck - side laterals - BPAs
23x10 - 22x5 - 25
18x10 - 23x5 - 18
20x10 - 21x5 - 13
Efficient workout today, not too heavy but good volume.
1 Like
25/05/21 Lower
My right knee feeling funky, clicks when i walk, felt alright during the workout tho.
- Warmup
Knee raises, standing abs, FP, row, pulldown, RN, nordics, RH, Rollouts, frogs.
- RDLs - Reverse nordics - Plank
10x40
10x50
10x60
10x70
3x10x75
8 RNs, 60s plank between sets.
-
Goblet squat - Reverse hypers - hanging knees
5 rounds
8x22.5 - 8 - 8 -
DB Cleans alternating hands
50x30 (25/side) -
Nordics curls - standing abs
3 rounds
10 - 20
Went lower volume on Reverse nordics, increasing the ROM, feels like my hip flexors are too tight to get lower tho.
My shoulder has been killing me today, spent 30mins rolling and massaging it, obviously i forgot about that while training, probably shouldnt do Cleans for time with shoulder pain, no issue yet tho
1 Like
26/05/21 Conditioning
Went for a 4km run today, couldnt run a whole lot tho, so just walked alot of it, was feeling pretty beat from deadlifts the day prior, and work.
I find it so hard to push myself on running, compared to something like BW circuits, or Even burpees for time.
27/05/21 Upper press
Got my setup in place so i can do OHP, weird having not done a normal OHP after doing it every week for like 2 years.
-
DT Warmup
-
Press - Pullups - lying leg raise(10)
10x20 - 5
10x30 - 6
10x35 - 3
10x40 - 5
10x40 - 7
10x40 - 10 - huh? Big PR on cg chinups
10x40 - 4 -
Strict c&p - rows - standing abs
5x
10x20 - 25x20 - 15
Read about strict c&p on Wendlers blog (Building a bigger yoke), those are awesome.
- neck curls - laterals - BPAs
5x
20x10 - 20x5 - 20
Pretty easy workout today, had some stuff to get done, cooked dinner between sets so random rest, still baffled how light i felt on the chinups, i did start dieting down a little bit (stopped force feeding and eating like a swine) but that started monday, so the impact shouldnt be that huge.
1 Like
29/5/21 lower squat
Took my rest day yesterday, hip and knees were destroyed for some reason, i was halting around, this was the day after a really low intensity run, with new running shoes, idk if that has anything to do with it or if i just slept wrong.
Hips feeling good today, knees still feeling weird like they have all week, felt pain after 90kg on squats so i backed off and did everything real easy. Ive also been tiling all day, knee didnt appreciates that.
-
DT Warmup
-
Squat - DB swings - knee raises
10x20 - 20x20kg - 8
10x40
10x60
10x80
5x90
3x5x50 -
toe touches - Reverse lunges - standing abs
5 rounds
10/side - 10/side - 20 -
Reverse nordics - Reverse hypers - tibia raise
3 rounds
10 - 10 - 30
Was hoping to do power cleans today, but dont wanna risky my knees getting mad.
- Bench 100 reps @50kg
17,17,16,13, 14,9
Threw in some bench to feel like i did a little more.
1 Like
Alright, i figured since im gonna try to shred some weight and get in better condition, that i would throw up some pictures so i have something to compare with, and ive always regretted not taking pictures, i wish i could see myself from 4 years ago.
Not gonna lie, i felt really uncomfortable taking these pictures, and then uploading them, uhg, felt kinda anxious.
Anyways this is in the morning, after a week of just eating a little better, i was tempted to take pictures last week with a proper bloat on, but figured this would give me a more realistic and valid starting point.
No real goals or anything right now, just gonna eye ball and wing it at around 2k calories, leaving a little extra for the weekends, see where that takes me, and evaluate if i need an actual diet plan after a few weeks.
Training wise im planning to do 531 (dont have a template yet but Forever is on its way 
no idea how long it takes to get something from the states but hopefully not too long), run a mile after every strength session, jog on conditioning days and then sprinkle in bw circuit and stuff,
2 Likes
30/5/21 upper
-
DT Warmup
-
Bench - Pullups - 8 bench abs
5x20 - 4
5x40 - 6
5x50 - 3
5x60 - 5
8x65 - 6
5x70 - 8 -
Myo bench 60kg
10,3,3,3,3,3 -
Dips - DB rows - ab rolls
5 rounds
5 - 10x30 - 10 -
strict c&p - side raises - neck curls
3 rounds
10x20 - 15x5 - 20x10 -
curls - banded Pushdown - neck curls
2 rounds
50x5 - 50 - 20x10
1/6/21 lower
-
DT Warmup
-
deadlift - kb swing 10x20 - standing abs 15
5x50
5x70
5x80
5x90
5x100
5x112.5 -
deadlift
10x1x100 -
Pushups - power shrugs - DB squat
3 rounds
10 - 10x50 - 10x20 -
Reverse hyper - Hanging legs - calf raise
2 rounds
12 - 12 - 30 -
neck flexes - bpa
2 rounds
25x5 - 25
2 Likes
2/6/21 Conditioning
Did an hour of gardening, sled pushing the mower, i had some hip pain when i started but that was completely gone afterwards, gotta find a gym with sleds/prowler, for now mowing twice a week will do.
Then i went in to:
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Warmup
5 rounds of 5 Hlrs and 5 Reverse hypers -
20 min EMOM rotating
5x 3pump burpees w/ lunges
5x20 DB snatch -
3.2km run/walk
2 Likes
What is this burpee craze that have gripped the forums? 
1 Like
I guess we all just wanna be crossfitters 
Not sure 
Probably because its summertime and people wanna shred some body fat, get conditioned, exercise outside etc.
Definitely one of my favorite exercises for getting my heartrate up. No space requirements, feels somewhat athletic, fits into most circuits, easy to add stuff in.
3/6/21 upper press
-
DT Warmup
-
Press - Pullup - Standing abs (15)
10x10 - 4
10x20 - 5
10x30 - 4
5x40 - 5
5x45 - 5
5x50 - 8 -
Press 25x40
5,4,4,4,4
4x25 BPAs -
DB Bench - DB rows - ab rolls
5 rounds
10x20 - 10x30 - 10 -
strict c&p - lateral raise - neck curls
3rounds
10x20 - 15x5 - 20x10 -
curls - banded extensions - neck curls
4x25x10 - 4x50 - 4x20x10
I kinda want to say my chronic neck pain is getting better after all this neck work, but there could be alot of other things playing a part, ive been sleeping on the couch aswell so maybe that is a better head position.
1 Like
4/6/21 Squaats
-
DT warmup
-
Squat - 10x30 DB swing - 10 Hanging legs
10x40
10x50
10x60
5x80
5x95
5x115 -
Dips - Chins - Single legged DLs
5 rounds
5 - 5 - 10x20 -
Reverse hypers - neck Flex - tib raise
13 - 20 - 32
13 - 20 - 27
Quick workout, got home at about midnight and I was smashed.
Got my training maxes established now
Squat - 120
Bench - 72.5
Deadlift - 115
Press - 52.5
Now i just need to find what tenplate i want to run, ill just doing what im doing now untill Forever arrives.
2 Likes
Didnt have time to log yesterday, so heres 2 days.
7/6/21 bench
-
AM Run 1.7km
-
DT Warmup
-
Bench - Pullups - Bench abs
10x30
10x40
10x45
5x55
5x60
11x62.5
30 pullups, 60 bench abs
-
FSL x25 RP
55x12,8,7 -
Alternating accessories
Db bench 20x20,10,10 RP
Db row 30X21,10,10 RP
Bulgarian SS 5x10 -
strict c&p - bpa - neck curls
3 rounds
Barx20 - 20 - 10x20
8/6/21 deadlift
-
AM Run 1.7km interval 30/30
-
DT Warmup
-
deadlift - Pushups - 20 standing abs
5x50 - 13
5x55 - 14
5x67.5 - 15
5x72.5 - 14
5x82.5 - 14
10x95 - 16 -
FSL x25
72.5x10,8,7 -
Extensions 20kg - power shrugs 50kg - DB squats 20kg
23 - 13 - 18
22 - 13 - 16
22 - 13 - 16
23 - 13 - 16 -
Reverse hypers - neck Flex - calves
3 rounds
15 - 10x10 - 50x30
2 Likes
12/6/21 squats
-
DT Warmup
-
Squat - DB swing 10x30 - plank 60s
10x40
10x50
10x60
5x80
5x90
5x100 -
FSL Widowmaker
20x80 -
Dips - chins - bss
5x5 - 5x5 - 5x10x20
Was in a rush, skipped accessories and got it done in 40minutes.
2 Likes