@dagill2@mr.v3lv3t loving the positive peer pressure boys. Or negative from the perspective of my lower back…
ME Lower
GIANT SET
2 Vertical jumps
Yoke bar box squat + red bands, ramped to:
313 (at the top) x 3
357 x 1
8 stone to shoulder from lap, 115lbs
——
50+ Axle cleans & snatches from 6” blocks (120lbs), as little rest as possible
——
GHR: bw x 9-6-5 (rest pause)
——
Rouge sled pushes:
+90lbs, 6 x 150’
+45lbs, 1 x 1000’
8,600’/10,000’
NOTES
I got a bit overzealous on those weight jumps with the squat - the 313 was like set 2. I know it was at least an extra 160 pounds at the top with band tension, because I was holding the bands down with 80 pound Thompson dumbbells and at the top of the movement both of them lifted off the ground.
True to the challenge, I’m going to finish off tomorrow with 1400 feet of sled dragging and then I’m probably not going to mess with it for at least another month LOL.
Edit: I should note that I’ve got some gnarly bicep doms, and the stones and axle work did not help
10,000’ / 10,000’
Finally over! That last 50 feet was pretty satisfying. I think my overall conditioning has improved quite a bit over the course of the month. It’s just one month of course so it’s not night and day, but that 1st thousand feet of sled pulling was a hell of a lot harder than the last thousand feet.
I needed so much more rest in between sets initially. Given most of the time I was going at -40 pounds, but even then I feel like the difference is noticeable in terms of fatigue. Legs are leaking a little bit more defined and I feel like my calves are more engaged than they were before
Push-ups - 35, 25, 15
Fat gripz TRX chins - rest pause
Some hanging abs work
Cross body hammer curls - 4x10
Standing lateral raises - 4x12
Pull aparts
Hauled a boatload/Jeep load of bricks as well.
NOTES
No Giant sets today, buy did work in my sets while hauling bricks.
pathetic push-up ability. This was a home workout in the backyard - still going with the 2x/week in the gym thing. I’d like to drive up my relative strength s well.
A1) Bent over rows + slingshot
60 kilos x 8, Swiss bar
80 kilos x 8, Swiss bar
102lbs x 8, single arm Thompson DB
102lbs x 8, single arm Thompson DB
88lbs x 8, dual arm Thompson DB
A2) closest grip Swiss bar bench + slingshot
60 kilos x 5
80 kilos x 5
100 kilos x 5
110 kilos/242 lbs x 5
120 kilos/264 lbs x 1 ugly rep
B3) 30lb axle curls - 4 x 12-15
—— Conditioning
Assault bike - 10 minutes total, 5 minutes 15/45 HIIT
NOTES
Went with the mark Bell slingshot over the Titan. The 242 felt smooth and solid but just 20lbs more looked and felt terrible. I maybe took a minute rest between rounds on both the A and B giant sets, so perhaps fatigue just caught up with me.
Also a fly went swimming in my drink at the start of the workout. Poured it out lol.
I’m thinking if I can at least keep doing my conditioning on upper body days I should be golden. It seems like all the coaches at least on this site tout that driving down the volume and driving up conditioning pays in dividends
EDIT
just read the first entry in this log. Funny how I always circle back
You’re not alone man. When I went into this new gym one of the guys there how do you explain what it was to me lol.
My best guess is there’s just a really new product? Or at least one that’s just not super popular. It also seems pretty expensive for a fixed weight dumbbell
@mr.v3lv3t@littlesleeper no worries fellas. Honestly we’re I not the one who pitched it, I wouldn’t have finished it either lol. @FlatsFarmer got his goal like a week out or something ridiculous.
Next one, next one.
Thursday ME lower
A1) 2 vertical jumps
A2) elite fts yoke bar box squats + bands
Bar (65) x 3
Bar + half height, single wrap red bands x 3
Bar + full height, single wrap red bands x 3
Bar + full height, double war red bands x3
270lbs at top x 3
325 at top x 3
370 at top x 3
A3) Glute ham raises
Body weight x 8
Body weight x 8
Body weight x 8
Body weight x 8
Body weight x 8
Body weight x 8
Body weight x 8
——
B1) log viper presses
52lb x 6
118 x 6
118 x 7
118 x 5
B2) right leg yoke bar RFESS
65 x 8
65 x 8
65 x 8
65 x 8
B3) left leg yoke bar RFESS
65 x 8
65 x 8
65 x 8
65 x 8
——
Conditioning
About 100 skips on jump rope, then…
300lb tire flips, 3 x 5 - about 1 minute rest between rounds
NOTES
On the ME giant set I only rested long enough to change plates, and only rested enough on the supplemental sets to not throw up lol
edit
I 100% owe the PR to @Alpha / Brian Alshrue’s new bathing and bracing video
A) Push-ups 36, 25, 15
B) Fat grip trx L-sit chins - rest pause
C) DeFranco shoulder shocker -
D1) Cross body hammer curls
D2) Diamond push-ups
Sunday
5 mile walk / recovery
Monday - ME Upper & Conditioning
A1) Axle rows, strapped - Ramped to 252 x 4
A2) Axle floor press, thumbless grip, feet tucked - ramped in sets of 5 to 252 x 3 at RPE 10
A3) red band pull-aparts: 12-15/ round
——
4 x 10-40:
B1) dips + slingshot
B2) GHR sit-ups, side to side
B3) axle curls, 30lbs
——
Conditioning
5 rounds:
2 stone over bar, 175lbs
100’ empty sled push
——
NOTES
Instead of pressing “up” in really trying to press “up and back” aka J-curve or whatever. I also breathed and braced hard each set, which was facilitated by a lifting belt.
Pulled my calf nicely on the sled pushes - nice little pop there. It has been strained for a while, so I figured something was going to Shake loose
A1) 2 x 145lb Stone to shoulder, alternating sides
A2) Axle Zercher Squats + 80lbs chain at top
30/axle x 5
30 + chains x 5
120 + chains x 5
210 + chains x 3
232 + chains x 3
242 + chains x 3
A3) 8 x Bodyweight GHR
B1) Axle Clean and press from pins at knees
30 x 6
140 x 4x6
B2) Rouge Belt squat machine RFESS, left leg
empty x 6
+90lbs x 4x6
B3) Rouge Belt squat machine RFESS, right leg
empty x 6
+90lbs x 4x6
CONDITIONING
Rouge Echo bike TABATA
NOTES
I should have warmed up a bit better for that clean and press. Going straight from 30 to 140 was a little much for the shoulder and I am feeling it now. Other than that, I’m feeling pretty stoked about the squat set. I used smelling salts on the last two sets and I thought it was an RPE 10 on the second to last, but it turns out I had a little bit more in me.
I think where I failed before on this program is doing too big of jumps when it came to the max effort work. I will grind out a set of five and then wondered why I would flounder when throwing on an extra 20 pounds. I need to learn to go up in 5 and 10 pound increments when the weight gets heavy
NOTES
sitting in the terminal about to head out to a bachelor party, so I wanted to get in this session to finish out the week. I figured this morning is the best I’m going to feel, so may as well take advantage of it.
Push-ups were a PR. I figure if I can just keep adding one rep in that first set I’ll have some steady progress that should produce results.
Also I should not that my Repitition upper days are done in my backyard. I can fit it in easily this way.
Decided to take a Deload/week off. My deloads consist of doing nothing but walking and yoga.
Monday - ME upper & Conditioning
A1) strapped axle row
5 x 30/axle
5 x 120
5 x 186
5 x 210
5 x 232
4 x 252
A2) axle floor press, suicide grip
5 x 30/axle
5 x 120
5 x 186
5 x 210
5 x 232
2 x 252
A3) band Y raises, Red mini band
sets of 12-15
B1) Thompson DB 31* incline
10 x 70s
10 x 70s
10 x 70s
B2) ties to bar
10
10
10
C) blue band curls, rest pause
CONDITIONING
Sled work
-40lbs right drag, 50’
-40lbs left drag, 50’
Full weight right drag, 50’
Full weight left drag, 50’
+60lbs right drag, 50’
+60lbs left drag, 50’
Full weight right drag, 50’
Full weight left drag, 50’
-40lbs right drag, 50’
-40lbs left drag, 50’
Notes
Felt good to get back into the gym again. I was pretty under recovered so I think that accounts for the minus one wrap in the floor press. Also, I did not do any smelling salts before the final attempt which could have been a factor. Anyway, time to rotate to the next max effort lift.
I haven’t touched the sled since October and now I remember why ha ha. I’m going to start incorporating it more though I think just not to the extent in which I was doing it. That heaviest sled set was a real gut check. My grip is almost never an issue on any lift, but admittedly it was beginning to reach the breaking point on that top set.
CONDITIONING - 12 rounds EMOM:
3 tire flips, wide grip, 300+ lb tire
Left suitcase carry, 100’ x 102 lbs, 1 turn
3 tire flips
Right suitcase carry
3 tire flips
Left
3 tire flips
Right
3 tire flips
Left
3 tire flips
Right
NOTES
Felt pretty nauseas Going into this but managed to hold it together for a decent session. The bands on the GHR really made me keep my speed high less I get stopped short of lockout. Technically my ME lift is 10lbs shy of a PR, but with the added band resistance created a greater culminative fatigue.
Things caught up with me though. About a minute after coming home I was incapacitated on the ground with dizziness and cold sweats.
After some first aid I’m feeling fine, but a bit tired.
