I was wondering what that was from the notation.
My wife doesnāt love the aesthetic it brings to the backyard, but right now Iām loving doing pull-ups on these things - itās just so much harder for me.
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Sunday - RE upper & āconditioningā
Total workout:
- 4 sets of dips
- 3 sets of TRX Fat Gripz chins
- 3 sets of pinwheel curls
- 3 Sago Palms moved and planted
āā
Monday - ME Upper
A1) 2:00 rogue echo bike
A2) Dual arm Thompson DB row - 8 x 80s
A3) 4 board close grip bench
20 kilos x 5
70 kilos x 5
90 kilos x 5
110 kilos x 5
120kg/264lbs x 2.5 < ran out of gas halfway up
A4) red mini band pull-aparts
B1) JM press with the EliteFTS Yoke Bar
65 x 10
115 x 10
155 x 10
B2) 10 kneeling ab wheel
B3) axle curls, 100 total reps
C) 10ā log Z press
52lbs x 12-10-3 (rp)
NOTES
I abbreviated my RE session so I decided to toss in some extra triceps and strict press work today. In really wanted that third rep and have it my all, but it just wasnāt in the cards today.
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Strong pressing. I did something similar during my season (āHicks pressesā) and it did a lot for my overhead
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@Koestrizer thanks man! I see Brian Alshrue advocating for them, so I figure they are worth a shot. I have to be super careful with my elbows, I canāt do a skullcrusher with 5lbs without pain but these seem okay for the most part - not about to make it a ME lift though for that reason.
I tried googling Hicks Press, but no luck.
So Iām going to have to forgoe the January 11 competition. Unfortunately, itās just not in the cards given how my calendar is stacking up for January.
Sooner or later itāll land, and Iāll just keep training until it does.
Thursday - ME Lower & Conditioning
A1) wagon wheel Axle clean & split jerk, double overhand
120 x 1
142 x 1
164 x 1
186 x 1
208 x 0
208 x 1
A2) Cambered bar box squat
Bar/85 x 5
175 x 5
225 x 5
265 x 5
287 x 5
A3) 2:00 rogue echo bike
B1) SSB good morning with pins at deadlift height
65/bar x 10 (Beltless)
155 x 10 (beltless)
194 x 3 (beltless) - 7 (belt)
B2) Log overhead reverse lunges
52lbs x 3 x 6-10
B3) hanging leg raises
3 x 10
CONDITIONING
5:00 HIIT (15/45) rogue echo bike
NOTES
I am happy with both the overhead PR and the squat PR. No Ammonia used. Those logs overhead lunges are pretty weird actually, the good mornings took so much out of me that they actually felt like a rest period until I felt fatigue between the shoulder blades
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Those are some really tough super sets. Good work on the PRs! Did you fail the axle at clean or press? Double overhand without a continental is no joke at that weigth
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Thanks dude! Yeah I couldnāt snap under on that first try. It was so close though that I knew if I just cleaned up my technique a little bit I could nail it and it definitely paid off.
I failed so atrociously at the continental clean in my last competition that I think I would rather just get as good as I can double overhead and not have to screw with it, lol.
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Sunday - RE upper & conditioning
CONDITIONING
1 mile run, then went to bar training stations
A1) dips - 38, 21, 14 [after break] 25, 10
A2) chins - 10, 10, 8 [After break] 10, 5
A3) sit-ups - 25, 25, 25
B) feet elevated High incline pike push-ups
10, 10, 10
C1) curl body to bar (biceps) - 3 sets
C2) Bench dips - 3 sets
RECOVERY
3 mile walk
Dog
6 EMOM Kong Ball throws, max distance
10 tennis ball throws, short distance
Plus she Did all the Running & walking with me.
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Wednesday - ME Upper & Conditioning
CONDITIONING
Echo bike - 1 min Warm up, 10 min HIIT (15/45)
LIFTING
A1) toes to bar (always strict, unless noted otherwise)
7 x 8
A2) CG 4-board Bench
45x3
40 kilos x 3
60 kilos x 3
80 kilos x 3
100 kilos x 3
115 kilos x 3
120 kilos/264 x 3
A3) band face pulls
7 x 10
B) Kroc rows, Thompson DB
106lbs x 20, each side
C1) EliteFTS toke bar JM press
65lbs x 5
115lbs x 5
Dropset:
155 x 10
115 x 10
65 x 10
C2) log curls
52lbs x 10
52lbs x 10
52lbs x 10 (post dropset)
DOG
12 EMOM max distance ball retrieves
NOTES
that bench would not have got ANY white lights, but it went up. Pretty good arm pump right now.
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Toke bar? Great workout there, Snoop Dog. Willie Nelson spotting?
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Right now the bar is only available in select states, but public opinion is changing.
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Sunday - DE lower & conditioning
CONDITIONING
1 mile run/2 mile walk
WORK
10-15 jumps & climbs. Canāt scale the middle yet, but I can do the sides. ( dog in pic for reference)
4x8-12 Stone lifts (again, see dog for scale)
5 hill sprints
Dog
1 mile run/2 mile walk
Like 5-10 ball throws
4 hillsā¦ I looked behind me after hill 5 and she was just sitting at the start like āknock yourself out, dadā
Notes
Ended up being a warm day, weather actually got up to high 80s but there was a nice breeze. Felt good to do something different, and a DE day was needed to realign my schedule.
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Sheās a beautiful dog, and thatās beautiful scenery. Looks like a lovely day
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Thanks man, sheās my little adventure buddy. Sheās getting older so Iām doing my best to keep her healthy and active. We live on the Texas coast, and once the heat of summer is over its nice to finally enjoy the outdoors again lol
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Friday - RE Upper
A1) BB rows
5 x Bench weight x 8-12
A2) Bench
45 x 10
135 x 10
185 x 15
185 x 12
185 x 6
A3) band face pull/pull apart hybrid
Red band 5 x 10-12
B1) seated viper press, 10ā log
52lbs x 10
102.lbs x 4
72lbs x 10
B2) hanging leg raises
3 x 10
C1) red Band pull down, easyish bar
3 x 10-20
C2) ez bar curl
65? x 3 x 8-12
NOTES
so so day. I benched both straight up and a j curve - J feels easier but the bar path feels longer so Iām not sure of the benefit yet. Those seated vipers were very humbling, press was easier that the Clean. No conditioning today
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I have a hard time picturing this. Do you just curl and lean back to clean?
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You seem to enjoy Macgyver-ing set ups. Is it for fun? Or searching for new tools?
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Thatās the basically second half of the clean. To start it off, I lean forward to position the log high on my chest, squeeze, then seated good morning it to get it moving. It was an odd movement but felt like it hit all of the right parts of the shoulder.
Definitely a bit of both, but Iām usually trying to achieve something specific with it. Using the example above:
- dual arm free range tricep isolations trend to bother my elbows, even with the rope I have to keep them mostly pressed together
- I love bands for isolation work
- I like the grip angles on that bar a lot
So I figured Iād just put them all together lol
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