Tried to do something very similar to that example in the hotel gym this morning - had a few things come up so I didn’t have much time. Got a crazy arm pump actually
2 rounds Giant set (no rest at any point):
DB bench - 50s x 20 first go; 15ish second
Push-ups - (like 12-15; 10)
Single arm cable chest fly dropset - medium range
Cable Push down drop set - medium range
Cable curls Dropset - med range
Right shoulder is out - can’t lift arm beyond 90*. Probably just an inflamed tendon/impingement
Pull
SGHP 185lbs x 4 x 1-2-3
speed Deadlift 185lbs + double green band x 8
TRX Fat Gripz chins 10, 6, 6, 6, 5
underhand barbell Rows 185lbs x 3 x 8
(Ss) banded kneeling hand walkouts 3 x 8
Conditioning
3:00 of sled + weight vest + block carry
Push
DB floor press 50s x 4 x 8: Single arm, dual arm, +double red band, +double black band
+30lb vest
Push-ups 15, 12, 15, 10
Rear delt flies 25s x 4 x 15
Conditioning (still wearing vest)
4:00 Tabata renegade row bear crawls (turned into baby crawls around round 6) with 25s
Legs
A) 3 count negative SLDL 185 x
10
10 (put on 30lb vest)
10 vest plus red band from neck to feet
10 vest + black band
B1) Zercher deadlift clusters off a tire
185 x 3 x 1-1-1-1
B2) 3 x 100’ reverse sled drags with three blocks
Ran out out time for conditioning or core today. It’s a bit warm for mid December and Those zerchers were humbling
May heart bleeds a little because you gave up your awesome gym but I have to say I’m digging that barbell, haha.
Man I’ve actually dreamt about it. The wound is still fresh. Thanks! I’m learning to hate the thing, which I guess is a good thing. Hopefully it’ll carry over well to a proper barbell one day.
Free day
1-2 mile run
3 rounds of:
Band push downs
Band curls
Band pull aparts
Calf raises
Plank Knee to elbow
Pull
SGHP
185 x 5 x (1-2-3)
TRX chins
Body weight x 3
+10 x 3
+25 x 3
+50 x 3
(10 knee to elbow burpee’s wearing 30lbs)
+55 x 3
(10 knee to elbow burpee’s wearing 30lbs)
+65 x 3
Barbell Rows
185 x 8
(10 knee to elbow burpee’s wearing 30lbs)
185 x 8
(10 knee to elbow burpee’s wearing 30lbs)
185 x 8
Suitcase deadlift
185 x 2 x 1 each side
(10 knee to elbow burpee’s wearing 30lbs)
Weighed burpees were more for conditioning and the suitcase deadlift more for core overload. Getting some golfer’s elbow so am working reverse wrist rolls frequently
Push
Strict DB clean and press
50s x 8, 7, 7, 6 - lots of rest, like 3-5 minutes
Circuit wearing 30lb vest
Push-ups: 15, 15, 12, 10
Banded hand walkouts on knees: 3 x 8
Rear delt fly: 25s x 4 x
conditioning
8 rounds Tabata - alternating 35lb KB Swings while wearing 30lb vest
The vest just makes me suck wind the whole time, especially during conditioning - the 360* sternum compression makes breathing fairly difficult. Great tool
Legs
Got the sign-off to drop into the gym after doubling down on dad duties and this being a light work week ahead. I’m following the Ben Bruno college template - it jives with the set x rep schemes @FlatsFarmer laid out and I like the setup
Transformer bar goblet squats, hard setting
135 x 8
135 + like 80lbs chain x 6
155 + chain x 6
185 + chain x 4 or 6
135 + chain x 10
Sled drags while also carrying 135lb sandbag
100’ with 45lbs on the sled
100’ with 70lbs on the sled
50’ with 90lbs on the sled
finished the other 50’ with 90
Reverse hyper
90lbs x 21-15-9-5
Pull Monday
A1) high pull
“185” x (1-2-3-4) x 1, (1-2-3) x 4
A2) TRX fat grip chins - 5 x 10
B1) barbell Rows - “185” x 3 x 8
B2) v crunches 4 x 25
easy Conditioning yesterday
2-3 mile 30lb weight vest walk
Push today
DB clean & strict press
50s x 4 x 8 PR
1 1/2 push-ups / banded bent over y flies
4 x 15 / 10s + double red band
This low volume, low frequency method is producing results. Go figure, but I’ll take it. I Always feel somewhat worn down, but noticeably less so these days. Your training really has to match your lifestyle
Got a sandbag for Christmas & loaded her up with a cool 155lbs. Solid training weight for me at a body weight of 180.
Conditioning
Carrying the bag from the beach & to my truck, & doing 5x3 bag over shoulder while mowing the lawn.
I’m just borrowing the sand, and will return it one day.
A new goal is to be able to do a sandbag getup with this thing
Conditioning/GPP
10x2 sandbag to shoulder, 155lbs
while demoing around windowsill in the front of the house
Skill work
A handful of clean and press attempts with the sandbag while doing home construction. I can’t clear past the nose level but a full sandbag clean and press is another new goal, and eventually sandbag Grace (30 reps ground to overhead)
Speaking of goals, a Redneck Elizabeth is rolling through my head to do and get better at: 21-15-9 done with a sandbag to shoulder and the dips on sawhorses, all while wearing my 30lb vest!
Pull
TRX Fat Gripz Chins: 20+ x 3-5 @ body weight
I’m really trying to get maximum scapula movement here so it starts at a dead hand and usually ends with hands at or below nipple line, and finished most sets with a prolonged dead hang
Curls, wrist roller sprinkled in (to combat tendinitis) and some levers/leg raises, and some zercher singles from sawhorses
We’re all covid positive and are feeling it, so I kept this session light and took things slow. Low strength reserves today. I moved my sandbag across the porch and it felt nailed to the floor.
Hope you all recover soon man
Oh no! Best of luck and a quick recovery for you all!
@dagill2 @Koestrizer thanks fellas. We’re on the mend but we’re all still coughing up junk and are fatigued.
Couple days ago:
10 push-ups x 30 minutes EMOM
2 mile Weight vest walk
Today:
5 minutes Mobility & core (figure if I put this here I won’t skip it)
Put on 30lb vest
5-10 minutes picking up the yard
5 rounds:
3 Zercher squats off sawhorses
5 TRX Fat Gripz chins
10 Incline push-ups (feet on sandbag, mid shin)
All rest pause:
SLDL to jump shrugs
Band push downs, palms up
Band curls, palms down
Tabata:
Hit a tire with a mini sledge in the right hand, and a 10lb wrap on my left forearm
5-10 minutes cleaning the yard
Removed weight vest
Main work
5 rounds:
+30lb vest
yoke Assistance
5 rounds (no vest)
Conditioning
Hard - Tabata knee-to-elbow burpees
Then
Easy - 1 mile walk +55lbs vest, took 20 minutes
Been a tough start to the year. We lost our bun in the oven a couple of weeks ago and have had a series of minor illnesses (including covid).
Righting the ship here and right now and really just need to focus on consistency and do short daily workouts to get a habit reformed.
Today:
155lb Sandbag carry around the backyard
20 triceps dips
Sandbag carry
20 Triceps dips
Sandbag carry
15 triceps dips
Kid woke up
1 mile walk +30lbs vest & 20lbs kid
I’m so sorry, man. That’s beyond tragic. I hope you and your family will heal from this. Don’t know what else to say.
Best of luck that you all recover and the rest of the year will spare you from any more pesky illnesses.
