Hey mate, do you have a few ideas on conditioning for me? I feel like if I don’t plan out the conditioning work I am more likely to skip it. I definitely need to improve my conditioning without cutting too much into my recovery.
I will have access to a gym which has some cool stuff like a sled and two resistance machines for sprints (sadly not strong enough to simulate truck pulling) and stuff like that.
Thanks.
Appreciate the posts dudes. Will talk to them in a bit, but did a little more decorating and wanted to show it off
@kleinhound No problem. Happy to help.
@mortdk Much appreciated dude. The wrists are actually unique, in that they’re like my ONLY mobile part, haha. Everything else is super locked in, but they will go anywhere. When I was in martial arts, I used to upset my instructors greatly, because wrist locks did nothing to me.
@Koestrizer I am pretty bad at planning conditioning, and tend to just come up with on the fly. I always like the sled, and try to combine it with carries/loads. You might try something like setting some kegs or plates far away from the sled, running them onto the sled and then pushing the sled back to the point of where the kegs/weights were. And if you’re feeling really special, then run the weights/kegs back off the sled so that you’re set up for another round. I also like sleds with timed rests, where you push for a distance, take 12 deep breaths or use a timer, and then push again. Always go to the point of not QUITE being recovered for the next round.
PM WORKOUT
Stone of steel lap and extension (lap each rep, stone loaded w/60lbs + spacers)
10x3
Notes: 2:00 between rounds. Technique is MUCH better than last time. Doing better getting my arms over vs around the stone and making use of my hands to get the extension much higher. Should ideally stop curling the stone this way, and since I’m at a 48" height for my comp, that should put me in a good way.
So you can turn the light on when decorating, but not for lifting?
That looks like an awesome little gym man. Definitely better equipped than any gym I’ve ever trained in.
Same lights: different camera.
Appreciate it dude!
Great seeing paint on the walls.
You keep saying that and I don’t know where you see it. I have never painted the walls.
I think he means the white drywall. My garage is just naked bricks so compared to that this looks painted !
For sure. I can only wonder what the next few home gyms are gonna look like for me, haha.
LUNCHTIME WORKOUT
SUPERSETS (press-chin)
Axle strict press
5xAxle
5x66
5x166
5x191
9x216
Keg clean and press away 225
1xfailed clean
1x6
NG chins (various grips)
5x10
1x9
GIANT SETS (press-dip-raise-pull apart. Sets 1 and 4: log. Sets 2 and 5: trap bar. Sets 3 and 6: axle).
Log clean and press away 185
2x10
Trap bar press 165
1x10
1x8
Axle strict press 191
1x8
1x7
Dips
6xFailure
DB lateral raise 25s
5x15
Band pull apart
5x13
DB rows 105
1x25
Notes: 3:45 between heavy presses. 2:00 between giant sets. Been having a rough time sleeping and work up with my right shoulder jacked up. Looks like it limited my ability to press with a straight bar but didn’t impact neutral grip pressing. Just couldn’t get into the right position. Didn’t have my head right after the topset of the axle, so went for the keg and it stalled halfway. Came back and nailed it without a problem. 6 clean reps on it without leg drive helped my confidence a bit.
Workouts are really stretching in length. When I break them into 2 a days, I don’t quite notice, but this took about 2 hours. After the comp, I may look into cutting down on some fluff.
Wife massaged the shoulder blade last night and really opened up the mobility on it, but it’s still pretty janky. Pushed training back a day to get more sleep. May do a 2 a day sqaut/bench workout tomorrow to make it work. Considering using the SSB since it doesn’t rely on shoulder position. Would honestly solve a LOT of my issues, but, in truth, I use the Buffalo Bar BECAUSE it feels so awful, as that makes me stronger. Considering maybe trying out an alternating scheme of squatting with the SSB one week and the buffalo bar the other to see if it’s viable.
Edit: Also just came up with the idea of hitting all the heavy work with the SSB and, once that’s done, hammering a 20+ rapper with the buffalo bar to keep that grooved. I may be able to make that work.
Enjoying the image of you bludgeoning a 20-something year old up and coming rap star with a buffalo bar for conditioning.
Man, I gotta turn autocorrect off. New phone has just been frustrating.
I had to download a different text messaging app so I could send via wifi and it hasn’t done a great job of learning like the Samsung one did. The foibles of technology.
I feel you. I can’t turn off auto correct and my damn phone won’t accept that I want to write in English and tries to change about every word!
Dear Autocorrect:
I never mean duck. Not once.
AM WORKOUT
Axle bench press 286
3x10
Axle close grip bench press 246
3x10
Fat Gripz swiss bar incline bench 225
2x10
1x7
Dips
1x33
2x30
Standing ab wheel between sets of benching
8x8
Notes: 3:05 between sets of benching. 2:00 between dips. Experimenting a bit a planning on doing a 2 a day with the bench in the morning and the squat in the afternoon. Benching NOT after squatting felt amazing, and like it should/used to. Far less pain in the session and far better ability to produce strength. The fat gripz still feel like the right call, as they’re reducing elbow pressure AND added just a touch more ROM on the incline benching.
Basically willed my back to heal yesterday at work. It’s not 100%, but I was able to get a lot of my ROM back. Had to keep moving through the painful part of the ROM to get some blood flowing.
Love this and pretty sure this is scientifically proven. Good an ya mate
What, you just kinda have your brain force extra electrons to the problem area? Because that’s what I do.
@simo74 Thanks dude. Done a bit of it with the knee surgery that started this whole ordeal, and a few other times as well.
@Cyrrex that sounds an awful lot like magic, and I am but a simple barbarian.
PM WORKOUT
Buffalo Bar squat
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
10*x430
5x430
3x430
2x430
1x430
12x340
6x340
3x340
2x340
1x340
Notes: Had to throw that asterisk there because, even though I had overcome the hardest part of the squat, I ended up getting my weight too far forward and came crashing down with the bar on the final rep of the topset. Had to quickly strip the bar, rack it, load it back up and hammer the rest of the workout. However, the goal was achieved, as I was ABLE to hit that 10th squat and I also made it all the way through the rest of the program. Next week, I go up 20lbs and start over at 6 reps.
Cut out the rest, just for time. Can hit it tomorrow as an easy workout.
Forearm seems to hurt less now that it had been. Think I did some good today.
Maybe a moniker change to barbarian?
