It’s amazing how sore my whole core, especially obliques, are from the one arm db rows. I am sore in muscles I didn’t even know about.
It’s squat time in an hour and I’m still sore in the hams from deadlifting on Tuesday. It’s amazing what not hitting the gym for a week does to my body when I get back to it.
Anyway… Getting pumped up for that squat workout 
Squat
71.5 kg x 5
82.5 kg x 5
93.5 kg x 7
71.5 kg x 5 x 5
Leg press
alternating
Rope crunch
3 rounds
I’ve been contemplating whether I should include some form of farmer’s carries into my program.
Do you guys think I could benefit from it in some way shape or form? If so, how would you program it. I haven’t finished Wendler’s book yet but I haven’t yet seen a reference to farmer’s carries.
Jim puts carries under the “single leg/core” category iirc.
Any reason in particular you’d want to include them?
I think it’s a very badass exercise when done heavy, and one of those basic and challenging exercises overall on the body.
I think it might help me with my goals of getting stronger overall. Also I believe it’s a great way to work your grip, which I feel I’m totally lacking in. What do you think?
I think it’ll definitely challenge your grip and make you stronger at farmers carries. I’d have to imagine it’d make you stronger in general as well, but I haven’t done them enough to make an anecdotal claim towards it.
Are you looking to use it as a muscle builder? Conditioning Tool? Strength Builder? or just have a really heavy ass farmers walk?
I would say I want to do it mostly as a strength/size builder. I’m not interested in having a big farmer’s carry per se. But I think being good at it could grant me some size and strength gains.
I’d say first things first is learning to breathe properly during a walk while keeping core tightness, form in general, it’s not that hard but will do a lot for you during heavier walks.
Try alternating heavy walks for around 50ft-75ft for a few walks, Timed walks (20-25sec) and I found a great finisher is taking a heavy weight (Something you could only walk for like 60ft-70ft) for farmers and just walking it as far as you can in say 3min (Warning on the last one it can be pretty destructive and personally I wouldn’t do more than one round of it after a good workout)
Thank you very much for the input! Which day would you place them in?
Press
31.5 kg x 3
35.6 kg x 3
40.05 kg x 14
31.5 kg x 5 x 5
Dips 15, 10, 11, 10, 12
Chins 12, 9, 8, 7, 7
Rear delt raises
Terrific workout. I got one more rep than last week on my pr set and with a heavier weight.
So I tried to move the bar with more speed and power like you guys suggested.
@T3hPwnisher @Waittz how does this one look now? Does it look like I rushed the reps too much or was the bar speed spot on?
I basically have my own day for them but that’s because I’m a strongman. I’d put add them into a good squat/deadlift day. Squat day for sure but be conservative with throwing them in after deadlits.
Looked good. You are losing some tension on the unrack. Try to get the bar across your chest/collarbone and quarter front squat it out of the rack, rather than pull it out with your arms.
Deadlift
81.9 kg x 3
93.6 kg x 3
105.3 kg x 13
81.9 kg x 5 x 5
Deficit SLDL 3 sets of 15 @ 62 kg
Bodyweight walking lunge 50 reps per leg
Great workout. Tough but very solid. I found a good way not to get too gassed too early on the pr set. I try to knock three reps without much rest in between, then before the fourth I allow myself one or two deep breaths and then knock three more and so on. I wanted to get to 12 reps and managed to actually hit 13.
I had the brilliant idea to do lunges. I did them walking, bodyweight only, a la Paul Carter. I did a set of 54 total reps and I could barely stand on my knees for a minute or so after. Then I decided 27 reps per legs was lame so I did another set and doubled that.
Gotta love dead dayz, is that a new avi bro? Looking very aesthetic, nice physique, nohomo.
Thank you! The pic is about three months old, taken at the end of my cut. I was very lean (and definitely exhausted on the daily!)
Bench
54.6 kg x 3
62.4 kg x 3
70.2 kg x 10
54.6 kg x 5 x 5
Incline db press alternating with one arm db row 5 rounds
26-28 kg x 8-15
Laterals 3 sets
This was a helluva workout. That Incline press / db row combo really leaves me gassed. It’s working my cardiovascular system to a great degree, that I can tell.
I’m not happy with my pr set, I wanted to get at least 2 more reps but I actually failed attempting the eleventh. Overall though, the workout felt good. FSL sets were explosive and solid for the most part.
Squat
77 kg x 3
88 kg x 3
99 kg x 11
77 kg x 5 x 5
Leg Extension alternating with cable crunch 3 rounds
I had to do leg extensions instead of leg presses because some idiot left the leg press machine loaded with a zillion plates. And no, that’s not an excuse to skimp on big exercises. I possibly hate the leg extension more so than the leg press.
Anyway, I found that I have problems exploding out of the bottom of my squats, even with light loads such as my FSL sets. If I let myself drop a bit faster I can go up more quickly, but it feels like I’m using my stretch reflex to bounce back up a bit. If instead I control the eccentric, the rep feels slower on the way up. I still end up making it, but it doesn’t feel as solid and explosive as with other exercises.
Off day
Just did a 40 minute brisk walk with my weighted vest.
I’m definitely slowly growing a belly.
Oh, and tonight I’m invited to a birthday party to eat out at a place called BIF - burger Italian factory. Soooo, I guess… That won’t help. Lol
