Today
Iron Sheik (4/5 rounds - baby woke at the same time vest straps broke)
4 rounds:
2 x 35lb Turkish get-ups right side
2 x 35lb Turkish GU left
8 Hindu push-ups
24 Hindu squats
+30lbs vest
Much harder than on paper
Wearing 30lb vest
5 rounds/ladders of:
- Heavy tire flips 1-2-3 (so 30 total reps)
- Sawhorse Dips 2-3-5 (50)
- 90lb Implement curl & press 1-2-3 (30)
^ underhand grip
Took about 40 minutes (time is incidental)
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Long walk warmup
10 sandbag overhead throws
A) Front Squat - ramp to 245x1 (105% TM)
B) Barbell strict clean & press > strict press > push press/jerk - 80lbs x 13-8-9
C) deadlift bar deadlift - 345lbs x 5 x 3
D) Some sandbag carries superset with 106lb Rows 1x8-12/arm
End of the cycle. TMs set are set low but bar speed and rep quality are good
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Knocked out some 20 minute sessions while traveling at the hotel gym
Wednesday
- *Bench in 5-3s up to a couple singles at 225
- (Superset rear delt flys)
- Low incline DB bench - 70s x 2 x failure
- Plate raise drop set 45x failure - 35xf - 25xf
Thursday
- Hammer strength row - up to 3 plates/side for 3x8
- Chins - like 50
- Kroc row - 100lbs x 20/arm
- Fat bar curls - like 60-70 rest-pause
If I have time Iāll sneak in Legs tomorrow
*strength is there for more, but my shoulder just canāt take bench anymore
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fall came late - this is the first week where itās not 80-85/26-29 degrees in the morning. Itās the season for outdoor training again!
10 minutes of mobility-focused warm up including the agile 8, simple 6 and sun salutations
+30lbs weight vest
Buy in 25 TRX chins
20 EOMOM:
- 1 hill sprint (13 seconds up on rep #4) = 10 total
- 10 slight incline push-ups (feet on curb) = 100 total
Cash out with 25 more TRX chins
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50 burpees this morning (stolen idea)
These last couple of weeks Iāve been working 80+ hour-equivalent work weeks & my kid is teething, so Iāve got to be really sneaky and deliberate when getting some physical work in.
I think physical training carries well over to my career pathway - The concept of progressive overload is not exclusive and can be applied in many areas. You would have a hard time taking an entry level accountant and throwing them into a CFO role - you have to build up and adapt
2 Likes
New cycle: Kryptiea 1x/week spinal tap with assistance on other days
95lbs strict 8ā log curl and press training max
10 overhead sandbag throws
65 x 3 strict log curl and press
44 x 10 transformer bar goblet Squats
70 x 10 KB swings
75 x 3 strict log curl and press
70 x 10 KB swings
85 x 3 strict log curl and press
94 x 10 transformer bar goblet Squat
105 x 3 strict log curl and press
90 x 10 KB Swings
115 x 3 strict log curl and press
94 x 10 transformer bar goblet Squat
72 x 5 strict log curl and press
90 x 10 KB Swings
82 x 3 strict log curl and press
134 x 10 transformer bar goblet Squat
92 x 1 strict log curl and press
90 x 10 KB Swings
102 x 1 strict log curl and press
134 x 10 transformer bar goblet Squat
122 x 1 strict log clean and press
90 x 10 KB swings
142 x 1 strict log clean and press
94 x 10 transformer bar goblet Squat
152 x 1 strict log clean and press
90 x 10 KB swings
62 x 5 strict log curl and press
94 x 10 transformer bar goblet Squat
70 x 5 strict log curl and press
90 x 10 KB swings
80 x 5 strict log curl and press
94 x 10 transformer bar goblet Squat
2 Likes
Push
+30lbs vest
2 times through, everything rest-pause until failure:
- Dips
- DB squeeze prayers w/25s
- Lateral raises w/25s
- Goblet squats w/ a 50lb bell
- Lunges w/25s
2 Likes
Finally some downtime today.
Life gave us a big surprise this week - weāre expecting again. We need a sonogram and are only about six weeks in (we think), but weāre turning the dials to pregnancy mode.
Iāve decided to leave my awesome, 1 in a million gym and just work with what Iāve got at the house. getting bigger is my #1 goal, Primarily in the yoke, arms & calves. I also want to improve my cardiovascular health (looking at VO2 max).
I donāt gave an abundance of time, and can usually budget Maybe 45 minutes 3x/week or 20-30 minutes daily (including commute, thus why Iām leaving the gym)
At home I have:
- homemade 185lb ābarbellā
- three heavy tires
- pair of 50lb, 25lb, 10lb dumbbells
- homemade sled
- 30lb vest (new & awesome)
- 20-40lb vest (old & tearing)
- pull up areas (TRX and bar)
- spin bike
- individual bands
- a nearby Hill & rocks that I could get to on occasion
Iām torn between:
-
a body part split spending like 20 minutes/day with VO2 max stuff at the end (sled, bike, tabata, etc)
-
or something like a long ladder progression (eyeing rite of passage by Pavel) to make use of the fixed weight barbell using snatch grip high pulls, followed by a weight vest supplemental circuit, and then an isolation circuit
I prefer the second option, but as hypertrophy is #1 and is conditioning #2, Iām not sure if thatās the best route
3 Likes
congrats
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Hey congratulations to you guys!!
@throwawayfitness @Koestrizer thank you gentlemen! Life really sneaks up sometimes but weāre over the moon
2 Likes
Congratulations mate
Congratulations! Thatās great news.
Maybe Pavel pulls for your back day, once a week. And 2 other bodypart workouts per week. Steady, ladder style progression for strength. And sets to failure for the guns and shoulders.
@dagill2 @FlatsFarmer - thanks fellas! Tis the season for some Good tidings
Flats - thanks for the input, I was hoping youād chime in. So something like:
Day 1
Back: ladder progressions on high pull (Iād love to be able to clean and press this thing one day)
shoulders: rest pause/pump
conditioning
Day 2
Legs: weighted conditioning focus (sled, carries, weighted hill sprints, etc) & pump
Day 3
Chest & arms: rest-pause/ pump
conditioning
2 Likes
That looks fun.
Your shoulder stuff and day 3 are similar to what I did during quarantine with 25/35/45 kbs. Low reps with the heavy KB, medium reps with the other KB and high reps with the bands. I swear it worked as well for arms as anything in the gym.
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I got a nice pump but this took a little too long. Other than the high pulls 15 breaths was max rest. I never really know when to stop with bodybuilding style training And just keep tacking on the volume because I can still move in the range of motion being trained
High pulls Session A 1/13
185 x 3 x 1-2-3
DB clean & strict press
50s x 7-4-2
drop
25s x 12-6-4
Drop
10s 3x10 3-way
Ball-elevated Standing calf raises
50s + 30lb vest x 8
Drop
25s + vest x 8
Drop
Vest x 8
TRX chins
5-3-2
Drop
Bw x 6-3-3
Seated Arnold press
25s x13-8-6
DB seated single leg calf raises
50lbs on knee x 25-20-15
Cheat Barbell Rows
185 x 10-8
Block press
12-6-5
Finisher
3 minutes of walking with vest +50s strapped to each hand
3 Likes
Some guidelines I went by over the last 2.5 years when I was learning about hypertrophy. Just as a sanity check, not to stress over.
Per Bodypart.
Sets of 6-8 are āheavyā and 6-8 sets in the āheavyā range is enough for a workout.
Sets of 10-12 are in the āmediumā range and 8-10 medium sets is enough.
15-20+ are ālightā and you can do maybe 12 ālightā sets
6 sets of 6, 8 x 8, 10 x 10 are all nice, effective workouts. Another good one could be 8-10 sets, spread across the 3 ranges, in a way thatās convenient. Personally, I counted a triple rest/pause like 2 sets.
The āMain Indicatorsā are the heavy sets in the 6-8 range. I liked to get 1 or 2 more reps over the course of 2-3 sets. So maybe your 50 pound clean and presses could go from 7-4-2 up to 7-4-4 or something next workout. If these werenāt going up I was doing too much lighter stuff, with too little intensity, and some fluff had to be trimmed away.
I liked to rotate through heavy/light/medium days with different reps like 5/3/1. Or to do the some heavy/medium/light sets each workout, alternating āShoulder day Aā with different lifts on āShoulder Day B,ā like DoggCrapp.
3 Likes
@FlatsFarmer thank you SO much for taking the time to share that information. Iāve spent so long training lifts versus muscles and itās caught up with me.
I like the heavy/medium/light concept & could do it like cube or something.
So I guess a compound set (for the sake of time and conditioning) could be like a heavy rest-pause on dips, followed by weighted push-ups (10-12), followed by flies (15-20) and finished by 25 push-downs, and That would equal like four sets for chest, four sets for chest AND triceps, or something else?
āā
Sun salutations
10 broad jumps
3 reps of full clean practice w/185lbs
Deficit deadlift, shoulder stance +straps
185lbs (doing a variation of Paul Carter 350)
15, 3:00 rest
15, 3:00 rest
11 = 41
100 banded hamstring curls
Tabata spin bike, standing position wearing 30lb vest
3 Likes
No problem! I hope its useful.
An yeah, your example is right on track. Call the dips 2 sets for chest and tris. the pushups add 1 set each for chest and tris. Flies make 4 sets for chest and pushdowns make a 4th set for tris. Perfect!
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