I have an old broken wheelbarrow that I’ve been planning on turning into a drag sled, so this might just be the kick in the pants to actual follow through with making it (not sure where my old tire sled has gone).
This sounds like some reasonable recovery/rest day work to add to the schedule, I’m in.
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Hell yeah man! Yeah when I was doing the math it seemed challenging, but also very doable. I Actually had been thinking of just buying a wheelbarrow Hall for a while until I saw the shining old tire lol.
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That’s a solid idea! I don’t foresee myself getting that kind of yardage in, but I’ll see where I end up.
Glad to have you on board man. I got sort of inspired listen to this podcast where a guy ran a marathon pulling a car, and thought well… shit.
Conditioning
Sled drags, minus a sandbag 8 x 100’
^Decided to go a bit lighter this morning and work on foot speed
Then a 30 minute walk
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That’s a pretty cool challenge man. I’ve only done single session loaded carry challenges, spreading it over month makes it a far more useful training challenge.
I’m looking to add in sled work next summer, so I’ll try and look in and see how this goes.
That sounds fun, and I’m trying to get more work in anyway.
I’m already a day behind!
@dagill2 thanks man! Same here as well. It’s cool to test your grit in a session but hoping to build over test on this one.
Sounds good! Looks like a few others are hopping in as well, so there could be a nice sample at the end.
@FlatsFarmer hey fashionably late can work coupled with the right swagger. Glad you’re getting on board! I doubt anyone will be in worse shape by the end lol.
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Swagger? That’s just my jake leg.
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Yesterday - lifting
2 Vertical jumps / front squats / 8 GHR
45x5
95x5
135x3
185x5
205x3
235x5
DB row / axle bench / pull-aparts
35 (est) x 5
85x5
125x5
175x5
195x3
215x7
Log vipers
110 x 8, 5, 5, 5, 5, 5
Today - conditioning
AM
3-4 mile dog walk
PM
Sled:
Drag x 100’
Pull x 100’
High pull x 100’
Pull with chest emphasis x 100’
Drag x 100’
Pull x 100’
High pull x 100’
Pull with chest emphasis x 100’
Monthly Total: 2,400’/10,000’
CYCLE 3, 3s WEEK
Tuesday - Lifting, Lower
2 broad jumps / Deadlift
135x3
225x3
285x3
335x3
365x3
405x1 ™
445 x miss, below knee
Bottom-up box squats (rest pause strip set)
225 x 6, 3, 2, 1
185 x 6, 3, 2, 1
135 x 6, 3, 2, 1
95 x 6, 3, 2, 1
45 x 6, 3, 2, 1
135 x 12, 6, 3
The 445 was 110% TM, as per the cycle. I wasn’t in the game for a heavy single yesterday; spent most of the night familiarizing myself with the bathroom interior after some culinary misadventures.
Wednesday - Conditioning
1,100’ sled pull up and down the street. Did all sorts of variations and stopped when the lactic acid got to be too much. Then took the dog for a walk.
3,500’/10,000’
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Such eloquence.
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Haha, I figured a more vivid description wouldn’t do anyone any favors.
Thursday - rest
Lots of travel
Friday
5 Neutral chins / hang clean & press
95x3
135x3
150x3
170x3
190x3
200x1
225x0 from hang, failed above navel
225x0 from the ground, failed on clean at chest level
28* Incline BB, no rest pyramid set
135x5
155x5
185x5
155x5
135x5
95x5
Chest-Supported row, rest-pause stripset
90 x 10, 6, 3
45 x 12, 6, 2
Seated BB shoulder press, Mechanical Drop set
2 rounds @ 50lbs
- snatch
- BTN Press
- Bradford Press
- Press
NOTES
Round two of missing a 110% TM single. No excuses today. I think if I had brought it out from the rack I could’ve put it over my head as I’ve done it several times before. I think trying to go Maverick and starting with a hang clean set a bad tone.
I’ve been really thinking about taking the slower approach to adding weight to my training Max with the 2.5/5 lbs. respectively for upper and lower lifts.
Based on these failed attempts, I don’t think by the end of the cycle I’ll be in a good spot to put up a new one rep max. I’m on cycle 3, and Cycle 4 will last me until the end of the year, and I think it might be a choice time to run the original SVR and accumulate a little bit more volume before pushing toward some heavier singles before year’s end.
Weekend - off
Monday - mobility
1 hour of hot yoga for athletes.
Honestly it was very surprising to me in that class how far my mobility has actually come. I can do a back bridge practically in my sleep, can hold a spot for as long as I want and can do this weird grab your foot behind your back deal from bird dog with ease.
Chipping away
Tuesday- lower Lifting
2 Vertical jumps / Front Squats
45x3
135x3
170x3
195x3
220x9 (RPE 6-7, Stopped when bar speed slowed)
Giant set: (A la @T3hPwnisher)
Cambered box squat + bands - 50ish reps
stone to shoulder - 10ish reps
reverse hypers - 50ish reps
First time training at a real gym in a while, and this one has all of the fixin’s!
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Wednesday - conditioning
Sled work: -40lbs, 1,200
Backwards Drag x 100’
Hinge/row x 100‘
Pull x 100‘
Fly iso hold x 100‘
Right side drag x 100‘
Left side drag x 100‘
Backwards Drag x 100’
Hinge/row x 100‘
Pull x 100‘
Fly iso hold x 100‘
Right side drag x 100‘
Left side drag x 100‘
4,700’ / 10,000’
Then a 3 mile dog walk. It was a gorgeous morning… and a cool 75 degrees!
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Thursday
Rest
Friday - mobility
did about an hour’s worth of foam rolling and yoga poses
Saturday - upper
Swiss bar bench / 1 stone to shoulder / axle rows:
43x3
92x3
133x3
158x3
193x3
208x9
208 x 3x5 (+slingshot)
3 rounds:
2 Log vipers @ 165
2 axle cleans @ 120
5 ab wheel
3 rounds
Log z press, 10 @ 75lbs
Chins
Thompson DB incline press
53lbs rest pause
Sunday - conditioning
Mowed lawn, then:
Full weight sled
3x100’ - row and side drag
-40lbs
2x100’ - pulls
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Monday - Thursday
Crazy work schedule/travel. I did get to meet one of the former presidents, which was pretty dang cool. Also got to chat with some CEOs of very well known companies; outstanding 36 hours of networking.
I did manage to Sneak in a nice mobility session in the pool though.
Friday - Lower
Giant set (farmer DL x 3, Con. x2, wagon axle x1):
Farmer deadlift: 155, 175, 3x3x 200 (each hand)
Conventional dl bar: 285, 325, 3x2x 365
Wagon wheel axle: 300, 340, 3x1x 385
Axle zercher squat / 20 dips / 20 pull aparts
30x3
140x3
165x3
195x3
215x3
Yoke walk / 10 chins / 20 farmer shrugs
2x50’x 335
2x50’x 380
2x50’x 430
1x100’x 335
NOTES
sort of eyeing a comp in January. Work is crazy so I cannot commit 100% to it, but I can at least train for it. That yoke felt obscenely heavy and just took absolutely everything I had. Competition weight is 100 pounds over and to be honest I would’ve definitely taken the zero had it been today.
This workout is inspired by building the monolith. I’m not going to be in the gym more than twice a week, but decided to use some of the volume recommendations such as 3x531 for deadlift, 100+ dips, high volume chins/shrugs and FSL work for the yoke.
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Monday - ME upper
Main Giant set:
- 10 chins
- Closest grip Swiss bar bench + titan raw slingshot - Ramp to 270x2
- 10 pull-aparts
- empty sled push
Supplemental giant set (3 rounds):
- Cable chest press
- leg raises / toes to bar
- ramping sled row
Sled assistance:
Rows - Rouge sled, ramped to added 225lbs x 8 x 50’ on concrete
(Total sled weight around 315)
Axle curls, 30lbs - 50, 25, 25
Incline push-ups - between heavy sled rows
6,700’ / 10,000’
NOTES
The bench was ramped up using a mix of pound and kilogram Weights. I thought adding weight blindly would help break up a mental roadblock from knowing There was X amount of weight on the thing. I didn’t calculate how much it was until the very end. I think I would’ve had another rep in me, but I kind of bumped the rack a bit and it wasn’t going to happen.
I’ve got two more sled drags left to complete the 10,000. Think I’m going to lighten it up and go for a little bit more distance
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Do it.
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That’s supposed to be a GIF, but, it’s never made sense that I’ve spent my post college career selling high-tech crap anyway.
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