Modified the workout because my hand is hurting. I think I sprained it hitting the heavy bag, and then the high pulls have re-injured it or made it worse.
SG HP’s
5x5 at 135 lbs (
(this is where my hand was really bothering me, so couldn’t do the deadlifts. Did squats instead)
Continuous ramp:
Zerchers: 5 reps each : 85, 115, 155, 205
Front squats: 5 reps each: 115, 155, 205 (last set very hard_
Back squats: 5 reps each: 205, 225, 255
1x15 each (no rest): BNP, OHP, Push press at 75 lbs
repeated but with 65 lbs
(these burn more than you’d expect)
100 band pull aparts
42 minutes total.
Notes: this sucks, but I need to be smart with my hand. Will adjust going forward to replace heavy pulls with something else.
I wanted to post a video of standing ab wheel roll out progressions. It’s really easy to move from knees to standing because you can adjust how hard it is with a wall. You can even adjust mid rep (as you see me do on the second one). Then, try it without a wall. I don’t even know when I was capable of getting one with no assistance, I just tried it for the first time in a few years and found I could get it.
Curious if @T3hPwnisher has any tips for me on form.
Notes: This is a 6 weeks to superhero workout. I have done this program before, and wanted to stick with something along the lines of the Zombie Apocalypse (some variety and explosive moves).
I will probably drop the initial overload to 245 next time. I don’t have a spotter, and the 275 is a bit much after the first couple of rounds. My sprained hand/finger seems to be healing up, but feel like a break from explosive pulling moves is needed.
AM: 3.25 mile jog. This was the first time hitting the road in a while, and it felt much better than the first runs I did months back. My foot is feeling more and more normal now, which is great to see. I didn’t push it at all (9:30 min/mile pace) plan to ease back into these.
PM: 15 minute “gap” workout.
3x10 Lat raises with 35 lb DB (done one are at a time)
3x10 Rear delt raises with 45 lb DBs
3x15 band pull aparts
3x12 DB curls with 35 lb DBs
3x20 banded pull downs
Note: I am trying to fit in 1-2 isolation sessions a week, as I usually avoid these completely. They’re nice in that they don’t take much mental effort (or even shoes) and go by quickly. I don’t push these to failure like many advocate, but just a bit of extra work and muscle pump.
I think I’ll stick with the 6 weeks superhero format this week, although not sure if my hand will allow for the DL day. If not, my plan is to improvise something with plenty of DB SLDL’s, shrugs, rear delt raises, and good mornings.
Top half zercher squat. 3x255 lbs
Zercher squat: 3x205
DB Snatch 1arm: 3ex60 lb DB
Weighted jump squat: 10 reps + 50 lbs
Vertical jump. 10 reps
Backward airdyne sprint: 15 seconds.
(added 12 ring dips between each round)
Notes: Pretty tiring, but doable and pretty fun. It goes pretty quick, probably about 30-35 minutes of actual workout not counting warming up to the working sets, mobility, throws, airdyne of about 15 minutes).
I still have a sore hand and a tweaky elbow from boxing. I’m bugged at myself for being so dumb and not properly wrapping my hand and going too hard. Oh well… I am adjusting my workouts appropriately. Things that hurt my hand/elbow:
Snatch grip anything (hands)
Pull ups (both)
Back squats (elbows)
Barbell curls (both)
10/09/2020
DB clean and presses
5x3e arm, 60 lb DB
Superset with Ab wheel: 5x10
Zercher squat 5’s PRO
95, 115, 135, 145, 165, 195
Zercher squat 5x5 FSL @ 145
Supersetted assistance: 60 ring dips, 60 ring rows
Assistance Superset done between main work and supplement 5x15 ring dips, 5x12 ring rows.
Total time: 45 min
Notes: I had planned on doing Airdyne sprints, but had enough by the end. I wanted to do pull ups, but my damn elbow is still bugging me and I’m trying my best to be smart and let it heal.
Also: did 50 push ups and 50 sit ups, Agile 8, and 5 minutes on Airdyne bike prior.
It’s actually a riff off of Building a Bigger Yoke.
The one from his website differs from the one here (I know the editors of TNation may, well, edit writings to better suit their readers). I really like it.
As I read it, on the lower body days, you do 5x5@FSL and put an explosive move at the beginning. Jim uses cleans, so I picked something similar (I’m not great at barbell hang cleans, so I usually pick a DB variation like this, high pulls, or muscle snatches). The specific ladder I did was stolen from Dan John, but instead of pairing it with pull ups, I did push ups because my elbow is bothering me.
As I’ve played around this summer, I find that I really love the simplicity and effectiveness of the 531 templates, but also enjoy some of the explosive work, ramps, etc… of CT. But I tend to find his entire programs a combination of being a bit too taxing, complex, and logistically unpleasant to execute (constant weight changes and changes in the exercise set up). No disrespect, as he really knows his stuff, it’s just that I prefer the simplicity and customizability of 531.
531 BP: 95, 135, 155, 185, 205, 235 lbs done 5’s PRO style.
Borrowing from a current T Nation article, I immediately did 5 plyo push ups after each set. I then did 10 “face rows” on rings (inverted rows pulled to my face).
Supplement and Assistance Circuit with 45 lb Weight Vest:
5x10 ring push ups
5x15 squats
5x10 Fat Grip reverse curls
(done as 5 rounds)
Notes: Agile 8, 50 sit ups, and 5 min Airdyne prior to lifitng.
Notes: I am getting a bit burned out from lifting. I think this is because:
I am lifting more and doing other things less. For years, I have lifted 3x a week, played sports, gone for a weekly run, and did yoga. Now, the other activities are mostly gone and I have replaced them with lifting 4-5x a week and airdyne rides.
I am still trying to lean-up, so I am eating a bit less. I need to watch this fine line, and make sure I am eating enough to fuel my workouts but reign in splurges.
I’m trying a workout inspired by CT, Dan John, and an article on T Nation about a Farmer’s walk finisher. It’s squat day, and I wanted something different than 531.
10x2 Back squats followed by 10x2 vertical jumps. 30 seconds rest.
I did this with 185 lbs (CT says 55% of 1RM, so that’s ballpark). I really like these timed sets, which go by really fast and doing doubles keeps me fresh.
3x8 Zercher squats followed by 12s all-out Airdyne sprints
This is inspired by DJ’s Litnikov (sp?) workouts. He says 3x8 front squats and sprint for 5 seconds. I used 135 lbs on the zercher squats.
Unilateral Finisher
With a 35 lb DB in my left hand, do 8 step back lunges on my left side.
Grab a 60 lb DB in right hand, do a 50y farmer’s walk.
With a 35 lb DB do 8 rows on my left side.
Grab a 60 lb DB in right hand, do a 50y farmer’s walk.
With a 35 lb DB do 8 shoulder presses on my left side.
Grab a 60 lb DB in right hand, do a 50y farmer’s walk.
With a 35 lb DB in my left hand, do 8 1 legged SLDL’s.
Grab a 60 lb DB in right hand, do a 50y farmer’s
(swap sides and repeat)
Note: This took longer than it seemed (50 min), but was fun and not overly taxing. It’s hot today, so didn’t want to kill myself. The finisher sneaks up on you with the farmer’s walks, but I could go heavier on the 1 arm exercises. I’ll step up to a 45 lb DB next time for those.
