Wait, this was a deload week?
I’m a big fan of letting life find your deloads for you.
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lol, it was last week. I had every intention of getting it in, but it got to Friday and while work was done, the honey-do list was very much not.
Same here, it’s kind of a natural flow. The times where you just can’t squeeze it in without letting something else fall through, are the times you probably shouldn’t be trying to.
When our little one makes his/her debut next year, I can see a very long Deload haha.
I think we’re on a similar page in terms of fitting lifting into life, not the other way round.
Yeah, I did that. Don’t do that. I’ve made negative progress in the last 5 (ish) years. Which is kinda the opposite of what I was going for.
@dagill2 I definitely think we’re on the same page man. Thanks for the advice, that is actually a concern. I’m planning on running the Ws4sb in season template during Q1 2021, but shuffle a couple things around so I only have to be in the gym once a week.
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Wednesday - ME Lower
Agile 8, Simple 6, Big 3
A1) sumo deadlift
135 x 5
225 x 2
315 x 1
365 x 1
405 x 0 < DOH, grip failed at the top
405 x 1 < mixed grip
425 x 0 < didn’t budge
A2) 1 broad jump (as needed)
B1) Ukrainian DL, 1:00
275lbs x 8, 7, 6
B2) walking lunges
3 x 10
B3) hanging leg raises
3 x 10
Finisher) 1 mile run - 7:40
What an awful time to run. Heat index of 103f/39c. About passed out, and I’m so far from a 7:00 mile it’s silly. Guess my conditioning just isn’t what I thought it was.
I didn’t have too much of an option with my first, but if we were to have another now (god forbid), I’d probably do something like Easy Strength. Something that’s minimum effort, minimal stress, and just aiming to maintain.
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Haha, man I feel like I’ve been maintaining for years. But yeah, I definitely don’t foresee any PRs dropping during that time. It’s also the busy season for my job. It’ll be a good time just to have a plan to coast on.
Monday - ME Upper
AM
Agile 8, Simple 6, Big 3
A) Bench
45 x 5
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
275 x 1
290 x 1 - lifetime PR
B) strict keg press RP dropset
100lbs x 5 (PR)-2-3, 50lbs x 20-11-6
C) TDB Kroc rows
106 x 20
D) Axle curls
30lbs x 33 (just smoked by this point)
Finisher) 1 mile run on the bay
NOTES
well, alright! First Bit of incremental progress on bench in ages. Bodyweight last night was 192, the highest I’ve ever seen on a scale. It was mostly from a lot of beer and salt throughout the weekend, but still. After my work out and run i weighed in again at 185.
Bodyweight and bench PRs in the span of 12 hours, coincidence?
I owe myself some rear delt and trap work still, I suppose.
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After a lifetime PR? I reckon you get a pass.
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Great job. It looks like all those triceps are paying off?
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Nice one man! Congrats on the PR
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@dagill2 lol, appreciate it man. As the day goes on I’m leaning more toward that direction. We’ll see if that kettlebell gets picked up.
@FlatsFarmer thanks man! I think they are - the top half has always been the sticking point and even though it still was today, there was just more horsepower behind it.
@Koestrizer thanks partner! It was almost the PR that never was, as I accidentally loaded up 300 at first. Maybe this year, but not today lol.
This makes following another planned progression scheme for the max effort work a bit more tempting, in all honesty. I’ll decide before September 1.
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Wednesday - DE Lower
Agile 8, Simple 6, Big 3
A) Standing Broad jumps - Worked up to 8’ 3”
Stopped when the distance shortened
B1) 3 x 100’ walking lunges, 25lbs/hand
B2) 3 x 100’ forward sled drags
B3) 3 x 10 kneeling ab wheel
Finisher) Schwin stationary bike (new addition)
NOTES
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Super simple workout, but honestly felt pretty brutal. That heat & humidity made it feel like I was breathing in hot butter.
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Traps, forearms and calves got hit nicely as well. I get like zero momentum with the tire against caliche, so I’ve got to crush that shipping rope to get it to go anywhere. Also I push from the balls of my feet to get the calves involved.
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Wife actually snagged the bike to to exercise during her pregnancy (until now I took the macho stance that any indoor cardio equipment was only suitable for pregnant women lol). But I’ll be damned if it wasn’t nice getting a spin in the A/C while watching a video.
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I think I’m going to like this option of audibly toggling between DE and ME lower days. That was a tough session, but my back feels dandy and I feel athletic. I’ve posted it before, but this article basically sums up exactly what I want out of training. I’ve got a ways on pretty much all of it, but that’s a good thing
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Bodyweight press by Christmas dude. That’s the plan.
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That sounds/ reads like a painful one!
How far along is your wife?
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@dagill2 definitely man, definitely. I’m hopping on that bench/press rotation starting next week. It’s been a wine since I last pressed heavy, and am looking fused to it.
@Koestrizer lol surprisingly so. She’s just now entering her second trimester, due early next year. Lots to get done between now and then!
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Thursday - RE upper
Agile 8, simple 6, big 3
A) Sawhorse Dips - 21-11-6
B)TRX chin clusters
2 reps, 5 breaths, 2 reps… 24 total reps
C,D,E with 25lb DBs:
C) 3 rounds DeFranco shoulder shocker
D) DB shrugs
E) cross body hammer curls
F) wrist roller
Finisher) undecided, I should probably hop in the bike
NOTES
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getting a deep stretch on those dips, with a ton of forward lean
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I love not doing abs on this day. I hate doing ab work
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Tuesday- ME Upper
Agile 8, Simple 6, Big 3
A) BB strict press
45 x 5
95 x 5
135 x 5
155 x 4 <grinder
B) 15* incline TDB bench, rest pause
80s x 13-5-4
C) wide MAG grip seated cable row, Dropset
155 x 13, 75 x 13, 35 x 13
D) SGHP From 4” pads
135 x 30 total reps
E) Axle curls
30lbs x 67
F) band pull aparts
Finisher) 10 EMOM Hill sprints
NOTES
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I wanted to set a baseline with the strict press. Estimated max of 175 - that means I need 10lbs by year’s end
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decided to lower the incline since I’ll be getting a lot of delt action already
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been a while since I last ran hills. Thank goodness for cloud cover.
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Wednesday - DE Lower
mobility
4 rounds:
- 50’ sled forward drag
- run to dumbbells
- 50’ 1.5 walking lunges, 25lbs/hand
- 10 kneeling ab wheel
Finisher) 10 minutes spin bike
Monday - RE upper
Mobility
A) Sawhorse dips - 21-11-5
B1) TRX Chest to “bar” - 3 x 8
B2) Band pull aparts - 3 x 12
C) 3 x shoulder shocker w/ 25lb DBs
Finisher) reorganized shed & did the yard
Wednesday - ME Upper
Mobility
A1) BB strict press
45 x 3
95 x 3
135 x 3
155 x 3
165 x 2.5 (est max 178… yes, I’m counting the half rep)
A2) BB rows
45 x 10
95 x 10
135 x 10
155 x 10
165 x 10
B) TDB 15* incline bench
88s x 11-3-2
C) Axle Continental Cleans
142lbs x 30 total reps
D) axle curls
30lbs x 76
Finisher) 250m Keg carry, 100lbs with 10 burpees for the one drop
NOTES
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a little behind but am looking to make it up this week
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going 2x/week to the chiropractor (finally). Going at x this frequency at least through September, and won’t be doin any ME lower work
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I’m not going to compete. It just doesn’t work with the schedule and to be honest I’m just not that jazzed about it to force it. Probably for the best anyway, I’d be too tempted to cut.
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Friday - DE Lower
Mobility
A) Broad jumps
3 x 70%
3 x 80%
3 x 90%
3 x 70%
3 x 80%
3 x 90%
B1) right arm KB swings - 35lbs x 20,15,10
B2) left arm KB swings - 35lbs x 20,15,10
B3) Hanging leg kick-outs
B4) sled drags - 200’, 150’, 100’
Saturday - RE Upper
Friend’s house
Mobility
A) 45* Incline bench
55s x 3 x max reps with slow negative
B) pull-ups x 10, chin-ups x 10, neutrals x 10
C) Bench shrugs
55s x 3 x 10-12
D) one arm DB Arnold presses
55s x 3 x 6-10
E) 30 sec chins - 1 rep
F) DB Farmers walk - rest pause
Finisher) 100 reps push-ups
NOTES
- Chiro says my sacrum is pushed out and my lower back isn’t curved like it needs to be, which makes for limited force absorption. Makes send why my back is always an issue. Sort of like the crude purple line I guess:
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That’s not good! How are you guys gonna fix it?
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@FlatsFarmer sorry for the late reply! Been a little short on time lately.
I honestly have no idea haha. Chiro just suggested limiting weight - and since my dog destroyed her “indestructible” kennel I can only go to the gym on days my wife isn’t working, which is rare these days - I’ve just been doing leg day at home. It’s kind of working out, I think.
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Tuesday - ME Upper
Mobility
A1) 30* incline 8” log press, from floor
52 x 5
142 x 5
162 x 5
192 x 2
A2) Bent over log rows
52 x 10
142 x 10
162 x 10
192 x 10
A3) band pull-aparts 3 x 10
All “B’s” with 65lb DL bar, 3 rounds of 2-5 reps
B1) Seated muscle snatch
B2) SG BTN Press
B3) BTN Press
B4) Bradford Press
B5) seated OHP
B6) standing OHP
B7) BB curls (10 reps)
C) reverse dips
Finisher) 1 mile
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Thursday - DE Lower
Mobility
A) 10 vertical jumps, touching a chain on the tree
B1) 50lb Kettlebell swings x 500
B2) 50lb KB pause squat ladders (1,2,3)
^ basically day 1 of the 10,000 KB challenge. My hands hurt way more than any of the involved muscles. Not sold.
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Friday - RE Upper
Mobility (yoga flow)
A) hand release push-ups: 25, 15, 10
B) TRX : 10-5-3
C) Shoulder circuit, 25lb DBs
- 3 x 10 Seated DB cleans (neutral grip)
- 3 x 10 seated partial lateral raises
- 3 x 19 seated partial btn presses
D) cross body hammer curls
E) band pull aparts
F) band triceps push-downs
Finisher) 15 minutes bike while I caught up on the news
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NOTES
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shoulders are trashed, I guess from some pretty vigorous yoga? Or maybe that circuit? Who knows.
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been running in fumes. I’ve been averaging about 3hrs a night for the last few weeks. insomnia is a blast
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trucking along though! Finished this week on time and only slightly over budget lol
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