Section 1:
5 rounds
30 KB swings 50lbs
5 squats 145/185/235/325/375
8 med ball jumps 15lb ball
45 sec wall sits
Crazy day today. Got the important part done.
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Section 1:
Bring Sally up
Play the song by Moby bring sally up, pick up the sand bag when he says bring sally up, drop the bag when he says bring sally down.
Essentially picked up the bag over and over for 3 and a half minutes.
Section 2:
8 rounds
5 deadlift rows 135/185/225 continued
3 bench press (EliteFTS camber bar) 135/185/205/215/225/235/245/255
7 dragon flies
Section 3: 4/4/4/4 tempo (rogue swiss bar)
5 bench 135
4 bench 185
3 bench 205
2 bench 215
1 bench 225
Had today off (Thank you Veterans) so I was able to play around a bit with bars on different exercises.
Sad to say but I hate the Elite camber bar, hate it. Its fine for lighter weight, good stretch etc but once I got to the medium heavy and especially the last couple sets it kills my shoulders. They can’t all be winners. However the Rogue swiss bar does wonders for shoulder health. Down side to the Rogue bar is it’s a little unruly when you start getting into heavy weight, the width makes balance a concern coupled with the lack of knurling freaks me out a bit. I’ve done 275x3 with the Rogue not sure I’d go much heavier.
Side note hip did get wonky on me once picking up the bag, I didn’t get myself set properly and paid for it from then on I went at my own pace and made sure to set up each time before lifting it. Sucks because the weight itself is easy’ish, I’d like to move up but I’m leery of really messing myself up.
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How do you do these? Seated or standing? How far do you have to press. Inquiring minds want to know.
Set the safety catches about 1in below your lock out, if standing you lock out and squat the weight up. If seated, you have to actually press to lockout which forces you to really engage your lats and core. You really only lift them about an inch then hold, the key is to go heavy. I held 255 but my PR OHP is 225. Next time I do them I’ll try to get a video.
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Section 2
7rounds to set a DL PR
4 burpees
2 deadlifts 265/315/355/405/455/505x1’ish
30 sec plank
This week starts morning wrestling so I’m just getting in what I can.
I say 505’ish all I had to do was push my hips through when my bad hip bit me. I know it’s 3 reds in competition however this is a gym lift and the most I’ve done since I jacked myself I’m taking it lol. Here’s a crappy ring camera video, you decide.
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It counts
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Looks good. 505 = very adequate.
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Thank you, far from an actual PR but it’s an old man busted hip PR lol.
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I guess I didn’t hit send, this was yesterday.
Section 1:
6 rounds
10 close grip chin ups (assisted)
3 OHP 95/105/115/125/135/145
:30 per hand DB standing overhead holds 30/40/45/45/45/45
The standing overhead holds are challenging when it comes to shoulder and core stability. My left side has some issues apparently it was way harder to hold the 45 on that side. Probably my crooked spine.
Not sure what to do here, kids AM wrestling schedule is cramping my style, really only getting 40 min in gym time, including setting up and lifting. I’d like to say I can lift again at lunch or after work, unfortunately that’s unreliable.
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You will never say “ I wish I would have spent less time with my kids when they were growing up “
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Very true, I can complain all I want but I wouldn’t change a thing. I’m pretty fortunate to have a job that allows me to get to all his practices and events without question.
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Section 2
6 rounds
2 bag to chest
1 squat attempt a PR
235/285/325/375/405/415(current PR)
7 hanging leg raises
Lifted at lunch today, it was 20* in the gym this morning. Heater is on the todo list.
Hit and EASY 415 squat, not an all time PR but most I’ve attempted since pre Covid.
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nice lift.
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Thank you, I’m really happy with it.
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Section 2
7 rounds
8 DB rows 40/50/60/70/80/100/100
2 swiss bar bench 135/155/185/205/225/245/275
20 V sits
again cold AF!! Sunday I plan to insulate the garage and MAYBE install a heater, I’m not an electrician but think I can pull this off.
Have a nice weekend fellas.
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Section 1
10 min EMOM
100 ft farmers carry 140lb per hand
Section 2
8 rounds
:30 KB swings 55lbs
3 DL 155/265/315/335/355/365
:30 plank
Trained today at lunch it’s so nice outside I decided to do the farmers carry, hadn’t been able to do anything outside for weeks. Down side I ran out of time to get all section 2 done.Worth it to be outside even just for a bit.
Bought another Brian Alsrhue program called Dark Horse, it’s conjugate method program that I plan to start first part of December, haven’t read all the way through it yet but that’s the plan.
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Section 1:
6 rounds
3 pull ups
1 pin press 95/115/135/155/185/205 fail 195 fail
4 over head side bends per side
Section 2:
10 min AMRAP
4 pull ups
10 neutral grip DB strict press 35lbs per
12 facepulls green band
7 rounds completed
My over head press just sucks, always has. No PR was set today.
The AMRAP was fun but the last 3 sets of pullups were pretty craptastic, lots of jumping lol.
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Section 1
10 min EMOM
50ft bag carry
Section 2
7 rounds
2 squats 145/235/285/305/335/355/385
:40 flutter kicks
Chilly this morning.
Going to start insulating the gym here in a bit then head across town for Thanksgiving dinner.
Hope you all have a great thanksgiving!
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Section 1:
6 rounds
2 bag to chest
1 rack pull 225/315/365/415/465/515
:30 plank
Section 2:
5 rounds no rest fast as possible.
6 rackpulls 365
6 burpees
1:00 min plank
FML section 2 was tough got it done in just at 15 min and I’m still dragging.
Felt super strong today, stronger than I have in a long time, probably all the food I’ve eaten the last 4 days.
Hope everyone had a great long weekend.
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Section 1:
7 rounds
3 pull ups
2 pin press 95/115/145/155/160/165/170
sand bag pick up turn 180* pick bag up and turn 180* the other way
Section 2:
30 sec pin lock out holds
1 min rest
repeat for 10 rounds
185 worked up to 225
Shoulders did not like today at all. Wasn’t able to go up as high on the lockouts.
This is the last week of the EDC program, it’s been fun but I think I’m going to go with Brain Alsruhes Dark horse program. It’s similar to the EDC but the base is conjugate method with a lot of GPP type things added in.
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