New year, new workout. I went ahead and started the Secret Santa Dark Horse.
Days will be a little random for the next three or four weeks because of travel, but it’s always like that so whatever.
Squat
Conditioning: 15 minutes elliptical.
I need to get more creative/ harder, but this was what I had in me today.
Main:
3 box jumps onto the “7” box
Front Squat
45/10
135/5
225/5
275/3
Hanging Leg Raise
BW/10
Volume:
Front Squat
215/8 x 3 sets
Hanging Leg Raise
BW/10
Dynamic:
Deadlift 205/3 EMOM x 10 minutes
Assistance:
It was getting crowded, so I just took 30 seconds in between straight sets (not giant set) to move this along.
Leg Spreader: 3 sets of 10 - the key here is to maintain intense eye contact with everyone that walks into the gym.
It was really hard and more “athletic,” which is what I want. Overall, it was fun. I’m sure it will become a grind, too, when the novelty wears off; everything does. I liked it, though.
I have the maxes for my dynamic stuff set really really low. The dynamic stuff seems to wreck me fast, so I’m being pretty conservative on that.
No I kept the conditioning pretty light, usually it was just the 2 mile bike ride to my gym. I did giant set all the warm ups, volume sets, and assistance work so it got me sweating pretty easily, this program left a salt stain in my deadlifting shoes from all the sweat.
I’m playing with the idea of doing harder conditioning though when I’m in better shape, plan on doing this program again around May. Like you said, it’s hard and feels athletic which is something I want to start prioritizing too after getting fat and strong for the last 2 years.
I think it’s my forum birthday, arguably more important than my actual birthday because it’s when I started to actually log my workouts instead of just doing whatever in the gym and not tracking anything.
Maybe keep your warm up the same but throw in a conditioning exercise to your max effort sets for 30-60 seconds? (Kbell swings, burpees, mountain climbers, battle ropes)
Seated Shoulder Press
45/8
95/6
135/5
185/3
205/1.5 —> lost it forward
Copenhagen
3 slow reps each side
Saw this in an Alsruhe video. I’ve been having a ton of problems high on my right adductor. I hope it’s a strain and not a femoral hernia. I don’t feel anything to touch, but I’m not the best judge.
The groin pull or whatever it is was a real problem today, so I decided to be smart/ wussy and hang it up. The couple docs I’ve texted say I should just go get an MRI and see if it’s a hernia or tear. I really don’t want to do that, but I guess I should. I am on the road for the next couple weeks anyway. Maybe it will feel better and I’ll know it was just a strain and I’m being a baby. Things have been progressing pretty well in terms of lifts, so I’m thinking/ hoping it’s really not anything.
@loganator@ChickenLittle
Thank you both!
Hopefully I’m just being dramatic and it’s just a pull. I can still do upper body, and I think I can get into deadlift position (at least if I cut the deficit for that variation in half). I’ll see what I can stretch out and all that good stuff over the next few days and maybe it won’t be too big a problem.
Thanks to this comment, I’ve been calling my legs “lower body arms” and getting this image of people walking around on giant arms with forward-facing elbows.
Im right there with a hip and lower back issue from Smith machine squats and deadlifts. It sucks, but sometimes it’s prudent to live to wuss out another day? I think that’s how the saying goes.
