Did shoulders and arms on Thursday and Friday, but forgot to log.
Monday
A1) 5 chest to bar pull-ups
A2) 10 red band pull aparts
A3) Swiss pin bench, palms facing slightly inward
20kg x 1
60kg x 1
80kg x 1
100kg x 1
110kg x 1
120kg x 0
A4) 10 kick outs
A5) 10 calorie rouge echo bike
B) wagon wheel log press, strict
52lbs x 10
142lbs x 6-0-1
52lbs x 15-10-6 (Clean every rep)
C) DB incline, rest pause
D1) rope face pulls
D2) rope triceps
NOTES
just felt like mixing it up a little. I know going to the gym is dicey right now, but Iām usually the only person there. Literally. The front desk is even empty.
lm not sold on the pins. CT said he thinks they take stress off the ME work, but I just lose so much tightness that I feel it has the opposite effect.
Same thing with deads. So many guys say dead stop is easier, but I always found it to be the opposite. I can t&g all day since I stay tight - itās when I lose position by getting loose that I run into trouble.
Also, Seeing as our local grocery stores have put a purchase cap on all food transactions, I have decided to suspend my bulk until a more favorable time
Ukrainian Deadlift, false grip DOH
45 (minus the implement) x 1
90 x 1
180 x 1
270 x 1
315 x 1
360 x 1
405 x 1
3 rounds:
245lb SSB box squats, narrow stance x 5
175lb stone to shoulder x 2
3 rounds:
8 GHR
10-15 face-pulls, cable w rope
10 calorie rouge bike, no hands
NOTES
So I may have found my new favorite deadlift movement. Because the Ukrainian deadlift has such a small handle, I can pull it straight through my centerline and really push hard without sacrificing lower back stability.
Much like farmers handles, The implement doesnāt rotate in your hands so double overhand and false grip was not much of a challenge.
Unfortunately, the competition has been postponed to a to be determined date. Which for me honestly isnāt the worst case scenario, itāll just give me more time to work on events.
Thursday - RE upper
Push ups, two minutes between Rounds
30ish
20ish
20is
TRX fat gripz chins, dead hang pulling elbows to the side at the top:
10-6-2
Rest pause:
Band pull-aparts
DB one arm press, 25lbs
DB pinwheel curls, 25lbs
Diamond push-ups
Kick-outs
Friday - Strongman Conditioning
Stone to shoulder
115 x 1
155 x 1
175 x 1
215 x miss at ālockoutā
^I really fought for it but browned out pretty hard and let it go.
Axle Continental cleans, Wagon wheel
142 x 3
180 x 3 x 5
Farmers walk
142 (each hand) x 100ā (one turn)
162 x 100ā
184 x 100ā
192 x 100ā, straps
Reverse sled drag / push (rouge sled on concrete)
90lbs x 50ā/50ā (minus sled weight)
180lbs x 50ā50ā
270lbs x 50ā/50ā
SSB walking lunges
65lbs x 100ā x 3
NOTES
last gym session for a while, all gyms are closing across the state along with bars and restaurants tomorrow.
If my shoulder permits, next week is going to involve a LOT of rock lifting, and then Iāll Deload the week after. The following week gayness/bars/restaurants are slated to reopen, but obviously thatās tentative.
Yesterday I really hurt my right shoulderā¦ pushing against a tree of all things.
Man I WISH, it would have made for a way more fun and interesting experience. But no, I was experimenting with sans gym max effort exercise options and I wondered what it would be like if I used the tree for an isometric push.
Nothing feels broken, but definitely tweaked the shit out of it. Appreciate it bro! a little rehab and two weeks offish should fix it
I love lifting natural rocks. I used to do it at my construction job all of the time when our old yard had a 40 foot mound of boulders weighing 100-1000lbs.
Friday - Cardio
20 minutes of skimboard good followed by a little bodysurfing.
Saturday - RE Upper
CIRCUIT
3 rounds:
Dips on sawhorses, deep stretch - 22 first set
TRX chin/lever hybrids - 8 first set
Pinwheel curls w 25lb DB
Bent over rear delt flys w 25lb DB
Strict lateral raises w 25lb DB
Diamond push-ups w DB grip
Sunday - Strongman Conditioning
5 overhead rock throws
3 stone loads (stone broke in half on 3rd)
12 stone to shoulder
3 stone carries
150ā reverse sled drag
50ā one-man tug-o-war
NOTES
The stones cut me up something fierce. In the middle of it, some city employee came over in his cart to tell me I canāt be out here destroying city property. I smirked, told him Iād put it back, put my headphone back in and proceeded with what I was doing.
No hate for folks doing their job, but the guy looked like he hasnāt seen the inside of a gym in decades, and had he it would have been obvious what I was doing. I mean, I had knee sleeves and lifters on.
Me too man. This forced exile from the gym has presented a good opportunity to get back to some fun, rudimentary training. I see youāre finding that in your own training as well.
Ha! Coincidentally enough I saw a perfect driftwood pole washed ashore on my dog walking path. It will definitely make an appearance
Superset:
Pick axe swings x 10,000ish total reps
Shovel scoops x 10,000ish total reps
NOTES
Wife has a lot more time on her hands at the moment, so long story short she bought an above ground pool. Weāve been leveling the ground all week.
EDIT
Should note that work has been crazy. My company is highly involved in legislative affairs, and since were currently all existing in an environment where policy is changing on a daily basis we are working double time. I do want to emphasize that I am in absolutely no way complaining, and definitely feel blessed at the moment that Iām one of the fortunate people whom are still actively employed.
KB swings (Triple extension, and I ācatchā these with my lats at the top)
Navy SEALs
NOTES
felt some frustration with work today. I worked through the weekend, So on day eight of roughly 12 hour days. I imagine probably gonna have to work through Easter weekend as well.
