Wu= not happneing
Right hamstring/ ass is not particularly happy this morning
DL
1x5/120
1x5/140
1x8/155
5x5t120
Low incline DB press
5x10/15s
Heart just wasn’t in it
Good Morning
5x10/65
Some other stuff
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Wu= yep 1980s pop this morning
High incline press off pins. I can’t get the rack and the incline to geehaw and just lifted off the pins.
A bunch x the bar
Several x 65
Some at 70
Then the bar
SS
High incline front raise to failure
Several sets
Some.more raises front and lat
Some Meadows chest supported partials
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No, I ain’t been sitting on my ass eating bon-bons.
Finished demolishing the old greenhouse, butned what I could, dug up the poison ivy roots, sorted through the remains saved what I could.
Planted 20 strawberries
Mixed up 5 tubs of starting soil and planted 26 trays of mostly veggies and a few flowers.
Got the frame of the greenhouse up and now just need one more good day of weather and bam! I will be up and running. Getting so excited to have my greenhouse back.
And for all of you looking for something heavy to carry around, get you one of these. It clearly states minimum of 55lbs. I made about 50 yards and that was it. When I put it on the dolly the tires sagged. So, I was relieved because I thought O was becoming a sissy.
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You are always up to something !
Instead of pull throughs next month I was thinking single leg glute bridge…no equipment required…what do you think?
Sounds good in theory. My piriformis isn’t real happy right now, but I will try. It may have been straddling the hole to fix the water pipe, or it may have been the epic Micheal Jackson dance routine 
Surely I can’t fail this one worse than I did the last one. 
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I just haven’t been able to nail anything down training wise right now. I have a bunch of other thoughts intruding so, I decided I just need a no brainer to follow until I can regroup.
I started to go with the old standby of the 531 HG template but there were a few others lurking in shadows of my thoughts. So, I let the universe decide. I wrote the options down on scraps of paper, put them in a jar, and played the lottery. All three draws came up Kroc. I had some really good results with the Kroc deadlift program last year, so Kroc it shall be.
The simple deadlift plan (conv and trap bar)
12weeks to ridiculous wheels ( which may kill me)
The big bench program ( which we all know by now ain’t gonna happen 
)
Maybe this will at least point me in the right direction.
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It is amazing to see this - here it is winter and below zero (celcius) temperatures.
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They are forecasting 79 and sunny today… in January WTF? Cloudy and windy so far so who knows.
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I genuinely love that plan. Check out the link in big bench article which details (kinda), his approach to back training and it’s a complete program.
That squat program looks scary though, honestly. I think I’d rather run Deep Water than that.
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I looked at the back program but honestly, the 100 chin ups seems extremely unrealistic for me at this point, not even sure I can do that many band assisted. I guess I will never know if I don’t try though 
I flat out didn’t look at the program, I just remember thinking that I could tie all 4 parts together into one program.
That was the plan here, I will try to figure out some way to paste all together. The deadlifts are already in there so… that just leaves the rows and chins, surely I can come up with something.
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Wu= lol
Just tried out the set/ rep scheme for the upcoming program just to see if it was doable. Yep. Had to knock some rust off but it worked okay. The good news is… I actually felt like the front delts got a little action so I need to keep on the shoulder thing.
Blah blah blah
5x10/50
Incline
5x5/50
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You’re always working hard on something.
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“Little by little, the wise make their riches grow.” That’s in Proverbs or Ecclesiastes. I’ve always felt it pertains to muscle and strength too,and really any endeavor. No emotional energy? A 30-minute walk is feasible. No energy? Just some deadlifts and OHP. And so forth. It adds up, especially in the scope of months.
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I like the plan and the title!
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I need to nail down what to substitute for the leg presses.
Belt squats?
BSS?
Landmine squats?
Lunges?
Does it really matter?
Somebody help me out here.
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Landmine squats and no it doesn’t really matter
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Agree that it doesn’t really matter. So do whichever one you feel like doing!
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W1,D1
Wu= like 10 bw squats that’s good
Anderson squat
1x5/bar
1x5/115
1x5/135
1x5/155
1x3/175
Squat
1x5/120
1x5/130
1x5/135
Belt squat
1x10/75
1x8/100
1x6/125 by the time I got here this started getting heavy
I did walking lunges outside
1x10/35ish was a little too heavy so
2x20/25ish
1x16/25ish
Ly leg curl
3x8/25
Stiff leg DL
3x8/95
Around 3 min rest between sets.
Only deviation from the plan was the Anderson squats. I like them and plan to keep them in the plan as long as I am able.
I have been feeling wonky for a couple weeks now.I think I am having a mild Graves flare up. The bloated, heart racing, right eye hurting, shaky bullshit. Took about 1.5 hrs to finish so I still think I did okay.
On a happier note, I got my greenhouse up and running! Still have lots to do but my plants are snug as a bug in a rug.
Lettuce is up, some broccoli, red cabbage, Brussels sprouts and marigolds. 
10 Likes