Same here partner. I walk in feeling like a lion, and walk out feeling like a house cat.
WAVE 2 - 4x8
Thursday - Lifting
CONDITIONING
10 minutes of ājungle gymā
Basically treated the empty gym as a jungle gym and bounced from exercise to exercise totally randomly, never stopping for the duration.
MAIN GIANT SET
A1) Bison bar squats
138lbs x 8
228 x 8
248 x 8
268 x 8
A2) 15* incline bench, axle
30lbs x 8
120 x 8
164 x 8
174 x 8
184 x 8
A3) inverted rows
5 x 8
A4) GHR oblique sit-ups
5 x 8
SUPPLEMENTAL GIANT SET
B1) SSB
40kg x 10
50kg x 10
60kg x 10
80kg x 5
80kg x 5
80kg x 20
B2) 15* incline spoto bench, axle
5 x 4 @ 130lbs
1 x 5 @ 130lbs
B3) inverted rows
5 x 8
B4) GHR oblique sit-ups
5 x 8
NOTES
So I went into this work out not sure how it was going to go. I tried flipping the tire a few times and it just felt absurdly heavy, and nothing was firing right. So I figured rather than try to force my way through a heavy conditioning session and because it was a completely empty gym with all kinds of toys, I figured I would just let myself have a little fun. Totally worked, definitely had a sweat by the time everything was through with.
I got everything done in under an hour, the only time I ever took a break was to change the weights or sip some water. My conditioning is getting into a pretty sweet spot right now.
Also really glad that Iām in the eight phase now. Same overall volume I guess for the main work but those two extra reps at the end make a definite difference.
I should also note that Iāve been accumulating quite a bit of volume throughout the week just with stuff around the house, the volume includes:
- Band work (rear delts and arms)
- kettlebell swings
- dips
- chins
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Saturday - Conditioning
Lots of yard work.
Upper back is smoked from carrying contractor bags full of debris. Iāve won a 200lb keg & sandbag medley, and these contractor bag carries were tough.
Sunday - lifting
CONDITIONING
10 EMOM - 3 x 10ā log Clean & split jerk (Clean every rep) @ 142lbs
MAIN GIANT SET
A1) RDL, strapped and squat shoes
20kg x 8
70kg x 8*
120kg x 8*
150kg x 8*
170kg/374lbs x 8*
*1st rep was off the ground
A2) Swiss bar press from pins at forehead
20kg x 8
40kg x 8
60kg x 8
62.5kg x 8
65kg/143lbs x 8
A3) chin-up variations
5 x 8
A4) leg out sit-ups?
SUPPLEMENTAL GIANT SET
B1) SSB squats
60kg/132lbs x 50
B2) Swiss bar press from pins at forehead, beltless
45kg/100lbs x 16-5
B3) chins
1 x 8
B4) leg out sit-ups
1 x 8
NOTES
good session today. I wanted 12 emom but the last rep looked and felt bad so I called it - no sense in ingraining bad technique.
That set of 50 took a while, and Iām not looking forward to doing it with another 20 kilos on my back.
Iāve been slacking in LISS and mobility work. I think I just need to make the mobility a short daily thing and get my LISS in organically via recreation.
Time for beers, football and grill food!
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Strong stuff. You might beat me in our race.
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Shit man I donāt know about that with the direction youāre moving lol.
Havenāt been in the gym at all this week. I just donāt have the drive to go to be completely honest. Iāve done a lot of traveling this week and the wife has been out of town.
I have though been doing a bunch of token chins, dips and kettle bell swings.
Iām mulling totally switching it up after the May competition. Iāve been following Jocko Willinkās training, And I really dig the whole choose your own adventure approach, but within the guidelines of a theme.
The structure would be:
Upon waking
Sun salutations
Workout schedule
Monday - Chest & arms
Tuesday- Legs
Wednesday - Shoulders & back
Thursday - Chest & arms
Friday - legs
Saturday - shoulders & back
Sunday - mindset challenge
Nightly
Massage work
The workouts would be whatever I felt like that day.
āLegsā could be sled work, heavy squats if I can get to the gym, hill sprints - whatever.
Itās feeling like a really tempting way to train and something totally different than what Iāve done for a very very long time.
I like training, but I very much dislike being confined into a gym schedule to where I feel like I have to just go jam everything into a couple of sessions
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Thursday
Circuit style:
5 x 100ā sled pulls
50+ fat gripz TRX chins/front levers
50+ Dips on a saw horse
NOTES
Just got this in as I worked on my laptop outside, and went at a leisurely pace. Havenāt been sleeping/feeling great, but wanted to get it in.
Wendlerās new blog post āLimited Training Time; Maximum Resultsā was exactly what I needed to read right now.
2 Likes
Monday - Chest
Pre-dawn
CONDITIONING
10 EMOM āNavy SEALsā
LIFTING
2x Tabata:
- dips
- incline push-ups
- DB prays, 25lb bells
- rest
NOTES:
Trying to fix my routine, and do 7 days/week early morning training. Right now Iām looking at:
Chest
Back
Legs
Shoulders
Arms
Fullbody/XFit/strongman
Recover
Still doing MMS @dagill2, just taking a little longer between sessions lol. Going to dive back in either Wednesday or more likely Saturday
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?
No worries man. The programs a bastard. Looking forward to the end, in a really good way. Have you managed any full sets of 50 yet?
No idea what theyāre actually called lol. Itās a burpee plus an elbow to each knee from plank position. I heard the term from the Netflix movie Shot Caller.
That it is man, guess I was getting a little burn out. I have not, but next session is 60kg and I may just have what it takes, but we shall see.
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My thoughts exactly. Mines tomorrow, although the DOMs from the week off is kicking my ass something fierce. Iāll let you know how it goes. No pressure or anything.
Alright mr. 100kg
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I wanted to say something really humble and grounding about that but fuck it, Iām proud. Might get a t shirt made up.
Pants may be more fitting
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Tuesday - Back
Pre-dawn
AMRAP 20 minutes
6 rounds of:
- 5 TRX Fat Gripz chins
- 5 TRX Fat Gripz inverted rows
- 50ā sled pull with shipping rope
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Wednesday - Legs
Lunch time
MAIN GIANT SET
A1) 2 vertical jumps
A2) SSB squats
65 x 5
155 x 3
205 x 3
245 x 2
300 x 2
A3) 5 GHR, handle-assisted
A4) 5 GHR sit-ups
SUPPLEMENTAL WORK
SSB Squat
132lbs/60kg x 60
CONDITIONING
.5 mile walk
2 mile run
.5 mile walk
NOTES
I just wanted to handle something pretty heavy, something for reps, and have a nice run today. The 300 was hard but very doable. 50 reps was the goal for the 60kg set, but when I hit it I wanted another 10.
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I canāt imagine this mindset but awesome work man, love it.
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Thanks partner. I think huffing ammonia at the start played into it lol.
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Are you still natty bro?
Good work nonetheless man. Not even going to attempt to one up that. Probably.
Any lift done with squat shoes and a belt isnāt natty! Lol. I know you were kidding, but since I hit 31 I have been buying that Alpha Male from biotest. Figured it was a good time to check that box.
Iāll believe it when I see it
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