C/S Row
Did a selectorized machine instead of plate-loaded today. I’m not sure I liked the tradeoff.
Some warmups, then
175/8 x 4 w/ 60s rests (was supposed to be 90s, but I forgot)
DB Rows
50/6
75/6
100/8 x 3
DB Pullover
60/10 x 2
Pulldowns
I did the single handles today
3 x 10
Speed Deficit DL
No belt allowed
135/3
225/3
315/3 x 4
I think my speed was acceptable. I don’t like blasting off out of the bottom of a dead - it’s dumb risky, in my opinion, so I’ll move controlled to the knees and then rocket my hips through.
Reverse Hyper
100/12 + 50/8
I like these! It becomes very obvious when you’re hitting failure and you can’t just kind of wriggle your way up.
Cardio: Assault Bike
2 min warmup
15/45 intervals
2 min cooldown
Basketball is over for a few months and I’m feeling pretty good. I’m settling back into a 90s style meal plan, because that’s just how I roll, which has me feeling relatively comfortable.
I appreciate the hype dude! I love seeing you crush this program man! It seems like even if you aren’t always loving it, that you’re doing better with it than you did with Odin Force!
Thanks dude! I just put too much on top of Odin Force and it was way too much for me. I’m really liking this one. I always have a tendency to get bored and go off-program here and there. I’m not quite Dennis Rodman in ‘98, but I get it. This split is fitting me pretty well most the time.
In my own news, went on a couple hour ruck with my dog today. She has really taken to being an only dog, and is absolutely attached to me. It’s nice because I really don’t need a leash anymore. I still carry one through the neighborhood to be respectful, but once we get out in the woods we don’t need it. We found an old cemetery we’d never found before, so that was a fun exploration.
I’m on the road the next few days, but the hotel looks pretty well-equipped so I’ll definitely train. It’s probably Rodman time (doing whatever I want) though!
To drop some good news, because sometimes I just whine about the minor hardships in here: my current company is really high on what I bring and lets me be myself and try things my way. It’s an incredible environment and one I was struggling to find in the post-2019 corporate world.
And CT drops his brand-new programs - can things get better?? Life is good, team!
No program can hold me! I jumped in with a friend this morning. - it’s harder to believe someone else wanted to talk to me than that I didn’t follow a program. He’s trying to get back into training so he’s doing some challenge workout. The T-ransformation was awesome for me years ago, so I’m super supportive.
Super long shoulder warmup that bored the crap out of me (so probably 5 minutes)
Close-grip Bench - worked up to 285 x 1
Neutral grip Pullups - just did a bunch of sets with chains on my neck to look cool
Superset:
Neutral Grip DB Bench
80/12 x 2
DB Row
80/12 x 2
Giant Set: 3 rounds:
Wall ball toss: 10/ side
Side plank “crunch”: 10/ side
Leg raise: 20
1 mile run
I don’t want to talk about how close to death this took me
Thanks @Dani_Shugart! In truth, I’m always willing to not follow my own plan, so you give me too much credit.
Not to be too macabre (this is a guy I’ve known for over 20 years at this point), but some of my old friends and classmates have had a tough time the last few years and quite a few have taken their lives. I don’t think this gent is in that situation, we’re just middle-aged dudes that don’t do enough cardio, but I guess just throwing it out for anyone that time showing someone they matter is always well spent… even if you have to run.
Thanks for the birthday wishes! We had a great time. We went fowling, which is embarassingly difficult, with her friends and she was surprised so I won.
It’s really fun! I don’t know how widespread it is, but a place popped up here maybe a year ago and it’s a good time. It seems like it would be easy, but dropping the ball into the pins is just shockingly hard - it also helps you realize maybe you weren’t just one play away from the draft after all!
