Today
Strength: 5RM Z press (NOT zercher press lol)
95/105/115/125/135
5 chin ups
12 lying windshield wipers
Volume:
Set 1-110x12
Set 2/3- 110x10
5 chin ups
12 lying windshield wipers
I have such a hard time getting up for pressing movements, probably because I suck at them.
Strength: 3rm 3 sec paused squat
145/195/235/285/325
Super set with (incase there was a question before)
10 banded crunches 100lb band
100 ft farmers carry 190 per hand
That’s it. Been too cold in the mornings, yesterday I had to work in the office and today only had 45min to get as much done as I could.
Something else I learned, I hate paused squats, paused box squats are great, paused squats without a box SUCK. Haven’t exactly figured out why they’re so much more difficult but they are.
Did upped the farmers carry 50lbs per hand, it really wasn’t bad to go 100ft, certainly recruited new muscles the lower weight didn’t. I’ll take it.
Strength: 3 RM deficit deadlifts
245/305/315/355/405
Super set with
3 burpee jumps
30 sec plank
Volume
Deficit deadlifts 80% of 3 RM=325
Set 1 12 reps
Set 2/3 8 reps
10 reps straight arm pulldowns
5 KB snatches per hand
30 sec plank
The bar moved really well today.
Still trying to juggle training myself and my 13 year old, kids getting stronger. He was up at 5am in the gym at 5:30am and killed it today, rep PR on squat 125x10.
Saturday I did some chest stuff that I don’t recall completely.
I wish I could get myself moving like that in the morning
It’s tough, he’s practicing from football season where they will have weights nearly every morning before school.
Strength: Seated pin press 1RM
115/125/135/155/175
3 pull ups
6 lying leg raises
Volume: 80% of 1RM= 140lbs
Set 1 x10
Set 2/3 x5
Max pull ups
30 sec battle ropes
I’ve mentioned it more than once, I hate pressing movements bench, OHP all of them, just because I suck at them. For years I’ve been stuck at around 200lbs on the OHP, years ago I got 225lbs but that was once and never again. Bench has moved but I’ve never gotten over 315, I THINK I can get over that next time I try.
You WILL make it happen!!!
Strength work up to 5RM box squat
145/195/235/285/325
Not sure what my deal is, I haven’t been motivated lately. I really didn’t want to train this morning but made myself. Maybe because it’s cold and I can’t always go outside to do fun stuff, maybe this program is a little boring, I feel stronger than I have in a long time but it’s not “fun”, challenging no doubt.
Strength work up to 1RM rack pull
225/315/365/405/455/495/545(fail)
4 broad jumps
45 sec plank
Volume
Set 1 395x10
Set 2/3 395x5
3 pull ups
45 blank
I missed the 545 rack pull mentally, was afraid to really push myself and tweak the hip again, had it to mid hip and wouldn’t push through. It’s fine, I don’t need a true one rep max if I’m beating previous maxes.
Weather was nice today 55 degrees but windy certainly helps my attitude when I walk into the garage.
Nice deadlifting even with the missed 545.
Strength: Find 5RM over head pin press at eye brow
95/115/125/135/145
5 Pull ups
8 over head plate side bends
8 med ball slams
Volume:
80% of 5RM over head pin press at eye brow
Set 1: 115x20
Set 2/3: 115x10
5 Pull ups
8 over head plate side bends
8 med ball slams
Cheated today, technically was prescribed weighted pull ups however after yesterdays rack pulls I was sore AF and could hardly do regular pull ups. This program is supposed to actually be every other day for this exact reason, I like to train M/T/Th/F out of habit.
If the weather holds I’d like to start doing some conditioning/GPP at lunch like I was doing prior to the EDC program. I’ve got my brown III belt test coming up end of April and will need every ounce of cardio I can get, rumor has it that there will be a black belt candidate testing which means that the head or entire organization will fly in and be administering the test. Basically everyone who tests that time gets the same beat down as the black belt. On the bright side, I pass that test and I will then be a candidate for black as well.
You got this.
Strength: work up to a 3RM front squat
135/155/185/205/225
6 burpees
10 ab wheel roll outs
50ft farmers carry 145per hand
Volume:
Front Squat
Set 1 185x10
Set 2/3 185x8
10 ab wheel roll outs
50ft farmers carry 145per hand
Man this week has been brutal, I’m on call this week and keep having crap come up keeping me out of the gym. I was able to sneak in almost a whole hour today at lunch to rush through this. It was meh at best, got it done though.
Just something I noticed, I like to squat in Oly lifting shoes but they really suck out loud for really anything else lol.
Strength: Find 1RM floor press
185/205/225/255/275/305 fail
16 dead bugs
bent rows using the same weight as floor press
Volume: Floor press 80% of today 1RM
Set 1- 225x10
Set 2/3- 225x5
16 dead bugs
Bent rows same weight and reps as floor press
Missed the 305, I’m plenty strong for that I think, it wasn’t heavy but when my tri’s hit the group I couldn’t figure out how to recover. Maybe that’s the point?
Floor press is an interesting exercise to me. From what I’ve read and watched about it, it’s supposed to be more of a triceps exercise for me it actually hits my pecs more than any other bench variant I’ve tried. When I start my next training cycle I will keep it in the rotation if nothing else to build my pecs so my wife is happy lol.
Strength: Find 3 RM paused deadlift
255/315/355/405/455
8 Heavy KB swings 70lb
50ft suit case carry each hand
Volume: 80% of 3RM paused deadlift
Set 1: 365x6
Set 2/3: 365x5
8 Heavy KB swings
Good day for a quick training session felt strong. Last time I did these was for a 1RM which was 455 which is what I got for 3 today.
Strength: Find 1RM for Z press
95/115/125/135/145/155 fail
3 weighted pull up work up to max +15/25/35
12 lying windshield wipers per side
Volume: 80% of 1RM Z press
Set 1: 115x10
Set 2/3: 115x5
Weighted pull ups 80% of 1RM
+25lbs
Set 1: 25x5
set 2/3: 25x3
12 lying windshield wipers per side
I guess I’m getting better at Z press I don’t know lol.
Not sure why it took me this long to figure out how to attach a weight to me. I took the strap off my reverse hyper, some chain and basically made traditional dip belt. More impressive is that at 260lbs I can even do a pull up much less adding 35lbs to the top set. Handing my hat on that, God knows my Z press was nothing to brag about 
Strength- work up to a 5rm paused squat
195/235/285/325/375
10 standing band crunches
heavy bag to check hold as long as possible
Not a good day but kind of. Previously I was only able to get 375 for 3, today I got it for 5. The bad news, I pulled something in my left rib area on the 4th rep of 375. Lost tightness and felt a pop, got 1 more rep but had to stop for the day. Feeling ok now, we’ll see how it feels tomorrow.
hope you recover quickly
Strength- work up to a 5rm deficit deadlift
265/315/355/405
3 burpees
30 second plank
Set 1/2/3 325x10
10 straight arm lat pulls
30 sec plank
Ribs are fine, they were a little sore this weekend but good. Saturday I helped move my Krav Maga gym to a new location, going to first class in the new joint tonight!
Man today was a grinder after getting 405x5 felt like I left it all there, it was all I could do to get 10 reps on the last 3 sets.
enjoy