Static monsters?
Hell yeah brother! Sounds like a yoke should be one of your allowed purchases so youāve also got a rack 
@duketheslaya yes! Man I didnāt even know it was a thing.
@mr.v3lv3t agreed! Iāve been eyeing craigslist. Going to start small with like a sled and some atlas stones and go from there
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Wednesday
EASY 3
1.5 mile, 45lb weight vest walk with the dog and wife. Neither of them wore a weight vest.
Thursday
LIFTING 2
Front squat (235 TM) / 2 broad jumps
45x5
135x5
165x5
185x5
215x5
front box squats / bench
5 x 5 x 165 / 185
Isometric assistance:
Paused low cable rows
paused seated DB press
Paused hamstring curls
Back from a long vacation, figured Iād just use it as a quasi deload; I finished 3s week today.
Leader 1, 3s week
Deadlift / 2 broad jumps (10 total)
135x5
225x5
275x5
305x5
345x9
385x1
Overhead (clean 1x, press away) / 5 chins
165 x 3 x 8
Dips / 50lb One arm DB snatch
25-50 total reps
NOTES
work capacity is in the toilet right now, this was way too hard. Too much sloth and libations, so Iāll be reigning things in.
I also snagged a tire and a piece of sheet metal to make my own sled. Already have a shipping rope, just need some connections.
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LEADER 1, 5s WEEK
Monday - rest, fast
Tuesday - easy 1
Wednesday - lifting 1, hard 1
AM
EMOM (alternating movements)
Clean 1x/press away / broad jumps / slow goblet squat
45x5
95x5
125x5
145x5
165x5
EMOM (alternating movements)
Deadlift / DB bench / Chins
315x5
315x4
Called it there, I didnāt set up well and the bar drifted too far ahead causing a tweak in my back.
PM
10 sled drags with my homemade sled, it probably weighs around 200lbs. Pulling it on caliche(spelling?) is a bit awkward but doable.
Thursday - lifting 2
Front squat / broad jumps
45x5
135x5
155x5
175x5
205x5
Paused Front box squat / bench
155 x 5 x 3 / 185 x 5 x 5
ā¦only tested to change plates and sip water
Assistance tri set # 1
Seated high DB incline, pause at forehead
DB row, pause half way
Dragon flags, pause on way down
Assistance tri set # 2
21s curl
21s rope pushdown
Decline sit-ups, pause at the crunch
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Cool sled, excellent rope! It looks like the back tweak was nothing serious?
Thanks man! I actually pulled it out of the harbor one day, knowing it had a greater destiny. I found the tire at the deer lease last weekend along with the scrap metal. Toss on a couple bags of concrete and sand and voila. Should have put one together ages ago.
Thankfully no. I owe it 100% to calling it a day when I did. I have a low back issue that flares up from time to time over the years, and at its worst keeps me couch/bed bound. The silver lining to that is now I can sense when that needle is moving in the wrong direction and can adjust accordingly, so long as Iām not being too stubborn lol.
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Iām glad to hear youāre doing your part for the environment, and getting a bad ass rope for your trouble.
Know to back off is good too. Stupid deadlifts.
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Got do do my part! Reuse > recycle
Catching up! I did 5s week, nothing spectacular there.
CYCLE 1, 531 WEEK
lifting 1
Clean 1x & push press away / 2 broad jumps
45x5
145x5
165x5
180x7
190x1
Deadlift
315 x 10, 10, 5
Eccentric assistance
High incline smith press
Bicep curls
Pull-throughs
Lifting 2
Front squat / 2 broad jumps
45x5
135x5
175x5
200x5
225x5
3 Front box squat / 3 pause bench
5 sets @ 185
Isometric assistance
Curls
Cable pull downs
Bosu push ups
Wood chops
Lifting 3
Deadlift/ 2 broad jumps
135x5
225x5
295x5
335x5
365x5
Clean 1x & push press away / barbell rows
5 x 4-6 @ 165
Deadlift
385x1
25-50 reps of cocentric assistance, tri-set
65lb DB incline
Chins
V-ups
NOTES
Pretty good week. I wasnāt stoked with the 365x5 deads, but I did like how easy the 385 single felt after all the supplemental work. I did a breath technique to psyche up, and hyperventilated for a good minute before drawing my lifting breath.
I tweaked my shoulder a tad doing mobility yesterday. Have to do it daily as part of the #committed challenge.
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CYCLE 2, 3s WEEK
Monday - easy 1
3 mile weight vest walk with my dog
Tuesday - lift 1
Broad jumps / Clean 1x & press away / chins*
45x3
95x3
135x3
155x3
175x3
195x6
Deadlift / 75lb DB bench* / seated knees to chest*
3 x 10 x 315
10 minutes on the stretcher bar
*all assistance done with a slow negative
Notes
I spent a lot of time doing myofascial release all over last night and had the heating pad on my shoulder. Felt a bit twingy, but managed to crank out a nice set of overhead.
I lifted at 0930hrs today, after having my first meal of a jimmy dean delight (a la Paul Carter) at around 0800hrs. I think preworkout nutrition helped here. That 3x10 @ 315 was a volume pr for me I think, though I took a good while in between sets. The whole session took about an hour.
Iāve decided to forgoe calculating PRs and just let the + sets be very organic.
Thursday - easy 2
100 35lb kettlebell swings - 20, 10, 70
Friday - lift 2, hard 1
2 broad jumps / front squat / pause dips
135x5
155x5
175x5
200x5
220x5
Front pause box squat / pause bench / pause leg raises laying on bench / pause fat grip curls
- 185lbs for squat/bench after a slow 195 set
8, 50ā sled pulls & drags
NOTES
Iām still trying to tighten up these sessions, going a little longer than Iād really prefer. The cleats are really coming in handy for the sled dragās, and I put a U-bolt in the front of the tire to thread my rope through, now at Paulās much better.
I think I just need to bite the bullet and do my sled drags and other hard conditioning on non-lifting days.
Low back is a little cranky.
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Saturday - easy 3, hard 2
HARD
3, 50ā sled drags (facing sled)
3, 50ā sled pulls (facing away from sled)
EASY
Mowed the lawn. I meant to wear a weight vest, But forgot about it and was on a bit of a time crunch.
Sunday - lift 3, hard 3
2 broad jumps / deadlift / dips*
135x3
225x3
275x3
315x3
355x3
395x3
Push press / bb row* / v-ups* / fat curls*
25-40 reps @ 165
*cocentric assistance
HARD
Elliptical
10 minutes HIIT (HR 175 avg)
10 minutes Steady state (HR 155 avg)
NOTES
I probably could have pushed that dead lift a little bit harder, the reps were clean and fast. Instead of draining out APR though, I just wanted to own the weight I was handling And not piss off my back.
Again, I am doing some form of mobility every day but itās different by the day. I just canāt commit to doing that agile ate every single day. Itās just so boring, and I like to play my mobility by ear.
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CYCLE 2, 5s WEEK
Monday - fast/easy 1
Cleaned the house with 45lb vest on
Tuesday - rest
Wednesday - lift 1
2 broad jumps / push press / chins*
45x5
95x5
125x5
145x5
165x5
Deadlift
225x1
315 x 12, 10, 3
Machine incline*
Hamstring curls*
Drop sets
*eccentric assistance, 5 count negative
NOTES
I lifted around 14:00 today, and that is hands-down the worst possible time for me to lift for whatever reason. I guess my body chemistry or my circadian rhythm is just off around that time. Iām positive that you could pull me out of a deep sleep right after midnight throw on some gym clothes and I would still perform better than I do at 2 oāclock in the afternoon. I make my own schedule, and around that time just happens to be a very convenient time to go train but Iām just gonna have to rethink it.
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Thursday - more rest lol
Friday - lift 2, easy 2, hard 1
2 broad jumps / front squats / incline push-ups*
45x5
135x5
155x5
185x5
205x5
Front box squat / pause bench / EZ barcurls / dragon flags
5 rounds: 185 / 185 / 60 / body weight
Easy - mowed lawn with 45lb vest on
Hard - 4, 50ā sled drags/pulls
NOTES
clothes were soaked! I lifted around 1230 today, so definitely had more energy. Though the weights felt really heavy for some reason. The Mrs. and I had a night out last night, so that could be a factor.
Iām planning on doing some spearfishing tomorrow also, Pending on how that goes it will either account it easy or hard conditioning
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Slipping a bit here. Work is ramping up so just doing what I can.
Saturday
Took a bag off the sled and pulled it for well over 1,000 feet over an hour period.
Monday
5, 100ā sled pulls (full weight)
Thursday
Chins and levers / pause Bench / v-ups
135x2
185x2
225x2
245x2
275x almost, stuck at just above 90*
185x 8, 6
Clean & press (clean each rep)
EMOM 12x3 @ 135 (65%)
Rest-pause: Triceps, y-raises, biceps, cable flys
NOTES
I just had to do something different today. I had absolutely zero want to go in and do more conventional deadlifts and clean and presses. Shoulder was a tad buggy, I slightly tweaked it soaping of all things
Cycle 2, 531 week - Lower
2 broad jumps / deadlift
135x3
225x3
295x3
335x3
400x3
High bar box squat / 10 abs wheel
135x10
185x10
185x10
185x10
185x10
45* Calf raise / 45* Leg press / DB SLDL
5 rounds of:
10 x 4 plates (each side) / 10 x 4 plates / 10 x 65lb DBs
50 seated leg curls
NOTES
This was done in about an hour, so it was at at quick pace and relatively high density. I hate twiddling my thumbs between lifts & long rest times.
I think Iāve officially abandoned 1000% awesome. Iām still doing 531, still doing the peaking cycle, just ditching the template. I guess Iām #HalfCommitted
Going back to 2 days/week (Upper and Lower) with conditioning on off days.
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Cycle 2, 531s A week - Upper
Chins / push press / boat sit-ups?
45x5
135x5
155x3
175x1
200x3
28* Incline / BB rows / kneeling abs wheel
135 x 10, 10, 10, 6-3, 6
2 rounds (All seated, 50lbs ) mech. Dropset Snatch, btn Press, Bradford Press, press
Cross body curls to cheek / DB Y raises on bench
NOTES
About one maybe two minutes of rest between giant sets, probably closer to two on those last sets with incline. Any time resting is usually spent just hanging from the pull-up bar.
Since I live a relatively comfortable existence, I go to reasonable lengths to refuse myself any sort of comfort during a training session. When I catch myself taking a knee, I started berating myself āget up! I said get the FUCK UP!ā
I mostly try to keep that in my head or under my breath. But occasionally I forget that I could be louder than Iām thinking I am since Iāve usually got headphones in and occasionally get a couple of weird looks
Conditioning
3 mile walk with the dog, then
8 x 100ā sled drags (800ā)
So Iāve Decided to add a layer onto the committed thing And give myself a challenge for the month of October. By the end of the month, my goal is to complete a total of 10,000 feet of sled drags/pulls.
If anyone wants to join me in this month long endeavor, the more the merrier! Weight nor apparatus matter, just total distance (tagging folks whom if I recall have access to a sled or prowler) @mr.v3lv3t @FlatsFarmer @isdatnutty @strongmanvinny2 @littlesleeper @T3hPwnisher
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