TCam's Log - The Road to Elite

[TylerPK4L]

@oldbeancam I’ll only be there for a few more weeks, so come say hey if you see me. It’s about a million times better than Crunch lol

2020 - Cycle 1 - Transition
Week 1 - Day 2 - Lower

Paused Squat w/ Belt:
2x405
1x455
2x475 - 20 lb PR! Video here

Squat w/ Belt:
5x3x405 - Basically treated like CAT and blew these up

Paused Sumo w/ Belt/Straps - Stiff Bar:
5x405
2x3x495 - oof sumo weak
5x405

A1 | Machine SLDL:
4x10x270

A2 | Rear Foot Elevated Split Squat - Rear Foot on Band:
3x10/10xBW

Standing Single Leg Curl:
15/15x25
2x15/15x50

Dead-Bug Variation

Really happy with how squats felt today. I was in a great groove and felt solid. Not much more I could have asked for there. I have pause squatted 455 for a 3x2, but I don’t think I’ve ever attempted a single, so 475 is the most I’ve ever paused.

I didn’t expect sumo to feel great, I just didn’t feel like doing conventional on this day. No excessive hip pain as a result though.

[TylerPK4L]

2020 - Cycle 1 - Transition
Week 1 - Day 3 - Back

Rowing:
5 mins - 1030m

A1 | HS High Row - Single Arm:
2x12/12x135
10/10x135

A2 | HS Wide Pulldown:
20x90
2x10x180

Single Arm DB Row:
10/10x95
10/10x115
15/15x125

Iron Cross Cable Curls:
20x15s
12x25s
10x35s

B1 | Plate Reverse Grip + Neutral Grip Curls:
2x20+15x45

B2 | Alternating DB Curls:
2x10/10x30s

HS Gripper:
2x20x90

I wasn’t in the mood for the gym today, so I kept this pretty simple and just did some maintenance level effort basically.

[TylerPK4L]

2020 - Cycle 1 - Transition
Week 1 - Day 4 - Upper

Paused Bench:
4x5x315 - Alternated between close and normal grips

Seated OHP:
3x10x135 - Pinkies on rings, brought down controlled to chin

Band Overhead Triceps Extension:
20, 15, 15 x 2 Monster Minis

A1 | Chest Supported DB Lateral Raise:
15x30s
12x30s

A2 | Lateral Raise:
12x30s
10x30s

HS Wide Chest Press - Seated Sideways:
3x15/15x90

B1 | Reverse Pec Deck:
20x100
20x120
20x140

B2 | Push-Ups:
30, 20 x BW

Pecs were pretty iffy during the benching but I think that alternating the grips helped. All of those sets were RIR 3 or so, so I’m feeling decently strong, just having some tightness that I’m not doing good at taking care off outside of the gym. More focus going towards it.

** 2020 - Cycle 1 - Transition
Week 1 - Day 5 - Lower**

Conventional Deadlift w/ Belt/Straps - Stiff Bar:
3x4x495

1.5" Block Pull w/ Belt/Straps:
10x405
6x455

CAT Squat w/ Belt:
8x3x315 - 60 sec rests

Reverse V-Squat w/ Bands:
3x8x270+2 Dbl Lights

Standing Single Leg Curl:
15/15x50
2x15/15x75

A1 | Machine Ab Pulldown:
3x15x80

A2 | Hyperextension for Glutes/Hams:
3x15xBW+45

This wasn’t a super strong day for me. Conventional form felt all over the place for a couple of reasons including the hip flexor issue, so I was shifting over to the right and not getting a good drive through the floor on the left. Same thing went for the squats today. Not horrible, just not as good as the past two weeks.

[TylerPK4L]

2020 - Cycle 1 - Transition
Week 2 - Day 1 - Upper

A1 | Incline Bench:
2x8x225 - Close grip
2x8x225 - Normal grip

A2 | Rear Delt Fly:
4x20x30s

EZ Bar Spider Curl:
3x12x70

HS Iso-Row w/ Angles90:
3x12x270

Cable Crossover Triceps Extension:
2x20x40s

B1 | Cable Duffin Upright Row:
2x20x40

B2 | Lying Cable Lateral Raise:
2x15x40

BW Triceps Extension:
20, 15, 15

Band Curl:
2x20/20xMonster Mini

Paused Squat:
3x10x135 - Sort of prep mobility work for tomorrow’s squats

I was pleasantly surprised by how well 225 moved on incline today. Pecs were still a little tight and sore but it didn’t seem to be an issue. I really liked the rear delt flies between sets. Not sure if it helped with performance or anything, but I got a bunch of blood flow to the area.

I might be switching up the weekly scheme with regards to back day. I feel better having a couple of those movements in with upper body day so I’m not just pressing and getting my anterior shoulder musculature tighter and tighter twice weekly. I’ll probably reduce the back day volume and include smaller things like calves and forearms there, plus some sort of cardio possibly.

[TylerPK4L]

2020 - Cycle 1 - Transition
Week 2 - Day 2 - Lower

Squat w/ Belt:
4x5x405 - Felt good, last rep of last two sets paused for dramatic effect / to make it harder

Paused Conventional Deadlift w/ Belt/Straps:
5x405
3x405 - Rib issue popped up again
3x405 - Tried to work it out and try another set but no go

GHR:
5x10xBW

Probably something else too

This started off as a very good workout with the strong squats and then the deadlifts felt very good too. I wasn’t planning on going higher than 405 and just making everything fast and solid. Something needs to be addressed with this rib/thoracic issue. It was previously like once every 6 months or less, but it’s happened twice in the past couple of weeks now. I had a PT at my clinical rotation site help out and she got the issue to about 80% better than it would normally be, so that definitely gives me a clue for fixing the cause. It’s likely a strained intercostal muscle, but it may be displacing the rib slightly since a manipulation and some isometric trunk rotation cleared it up other than that residual 20% pain like a recovering strain might be. Usually this only happens when I’m having a shitty positioning day in the gym, so it was quite annoying.

2020 - Cycle 1 - Transition
Week 2 - Day 3 - Upper/Back

A1 | CAT Bench:
6x3x275 - Alternating close and normal grips. 60 sec rest
14x275 - RIR 1.5

A2 | DB Y Raise:
4x10x5s

Incline Chest Supported Barbell Row:
4x10x225

Smith Machine JM Press w/ Bands:
15x90+Monster Minis
12x140+Monster Minis + 10x140 - Dropset

B1 | HS Wide Pulldown w/ Angles90:
15x180
2x12x230

B2 | Kneeling Single Arm Pulldown on HS Wide Pulldown w/ Angles90:
10/10x90
2x8/8x115

C1 | Machine Incline Curl:
2x12x110

C2 | Triceps Pushdown:
20x95
15x135
10x195

Squatting Cable Curl:
2x15x60

Kneeling Cable Crossover Y Raise:
2x20x30s

Skipped back day due to the issue described above. Still having some pain with rotation and extension, but it’s getting better and didn’t affect this workout. Good workout here though. As I previously said, I want to include more of the back volume in the upper body days for shoulder feels. I really, really liked the wide pulldown machine super set with the Angles90 handles. The resistance curve worked very nicely with that. I’ve never seen the machine before, so I’m going to hit it weekly for the next several weeks before I don’t get to use it anymore.

Bench moved fast and the set of 14 is one rep off of my PR with 275, which I guess I could have gone for, but it doesn’t matter.

[TylerPK4L]

Day 4

Tried some squats and re-injured the rib thing with my warm up with 315. It’s never affected squats before, so it clearly needs some time and dedicated work. Did some V Squat machine work and landmine split squats after that, but not much else.

2020 - Cycle 1 - Extended Transition
Week 3 - Day 1 - Full Body

30* Incline DB Bench:
3x8x115s

Row Shrugs w/ Bands:
10x225
3x10x225+2 Dbl Monster Minis
+10x225 - Last set drop set

Incline Close/Neutral Grip Push-Up Plus w/ Band:
3x15xBW+Monster Mini

Goblet Split Squat:
15/15xBW+30
2x15/15xBW+60

Lying Leg Curl:
20x80
15x95
2x12x125

Plank with Cable Row:
2x10/10x30
10/10x50

Cardio - Recumbent Bike:
20 min, 5.04 mi, 180 cal, Lvl 10-13 - Done while studying, so no special effort, just consistent speed

Taking at least a week, probably two, to make sure this intercostal bullshit is fine. Small things can be debilitatingly painful unfortunately. But fortunately I still got other ways to lift. This was a good workout too. This gym is oddly missing a big chunk of the 100s section of DBs. So they jump from 95s to 115s. I wasn’t really planning to go that heavy, but I survived.

2020 - Cycle 1 - Extended Transition
Week 3 - Day 2 - Back/Also Full Body

EZ Bar Curls:
20x40
15x60
12x80
2x10x100

DB Prone Alternating Spider Curl:
3x15/15x40s

Leg Press:
10x90, 180, 270
2x20x360

A1 | HS Wide Pulldown w/ Angles90:
12x180
2x10x270

A2 | Kneeling Single Arm Pulldown on HS Wide Pulldown w/ Angles90:
5/5x90
2x10/10x135

Cable Low Row - Wide Neutral:
15x120
12x160
10x200
10x200 + 7x160 + 8x120 - Drop set

Rope Cable Curl:
20x30
12x50
20x30

Reverse Grip Cable Curl:
2x20x30

B1 | Facepull:
20x30, 50, 30

B2 | Cable Pullover:
15x50
2x12x65

C1 | Seated Calf Raise:
3x12x50

C2 | Hack Calf Raise:
12x90
2x12x180

HS Tibialis Anterior Machine:
2x20x20

Lots of stuff today. The leg press was pretty rough on this machine’s high angle. So 20s had me near some quad cramps for a couple of minutes after and now the night of. Pretty surprising, but I guess I can still get a decent workout without the main lifts sometimes.

Good back and bi day otherwise. That wide pulldown is so good. But going from 2.5 plates to 3 plates got real.

Calves are going to be angry at me.

[TylerPK4L]

2020 - Cycle 1 - Extended Transition
Week 3 - Day 3 - Cardio/Misc

Cardio - Incline Treadmill Walking:
15:00, 0.85 miles, 4.5 deg incline, 3.5 mph

Cardio - StairMaster + Assault Bike Superset:
Set 1: 50 cal @ 100 steps/min + 25 cal bike
Sets 2-3: 25 cal @ 100 steps/min + 25 cal bike
1 min rest between equipment, 2-3 min rest between sets
Die

Hyperextension w/ Band:
15xBW+45
2x10xBW+Dbl Monster Mini + 2x10xBW+45

Roman Chair Leg Raise:
3x20

Prone Rear Delt Fly:
20, 20, 10, 10 x 20s - 20 sec rests

A1 | Barbell Wrist Flexion:
15x45
2x15x95

A2 | Plate Wrist Extension:
3x10x10s

Machine Ab Crunch:
12x80
2x12x100

Incline treadmill walking seemed easier than it has been before, but that’s probably because of previously being at i3 in Augusta where it was pretty toasty in there. Either way that was some LISS and then I did some HIIT too, which sucked.

[TylerPK4L]

2020 - Cycle 1 - Extended Transition
Week 3 - Day 4 - Upper/Quads

A1 | Paused Bench:
6x275
4x6x295
7x295 - 3 ct pause, RIR 2

A2 | Rear Delt Fly:
4-5x15x25s

B1 | Squat Press:
12x450
12x540
12x630
15x450

B2 | Leg Extension:
3x15x90

C1 | Triceps Pushdown:
20x105
2x15x115

C2 | Cable Tate Press:
3x12x275

Cable Ropes Y Raise:
20x55
2x15x55

Cable Ropes Lateral Raise:
2x15x55

Good workout here. Bench felt alright, just got some solid work in. Squat press and leg extensions were very rough. The leg extension is set up to allow loading in different areas of the resistance curve, so I loaded 45 at the “overload beginning” and the other 45 at “overload middle” and I was dying by the last set. The squat press was also taken very deep prior to those.

2020 - Cycle 1 - Extended Transition
Week 4 - Day 1 - Upper

Pendlay Row:
6x6x275

Incline Bench:
2x10x225
12x225 - Match PR

Machine Preacher Curl + Band:
15x25+Dbl Mini
12x50+Dbl Mini
12x50+Dbl Mini + 8x50 + 8x25 - Dropset

A1 | Cable Fly w/ Bandles:
2x20x25s

A2 | Push-Ups:
25, 20 x BW

Single Arm DB Spider Curl:
20/20x25
2x15/15x30

Used the Pendlay rows as a sort of test for the rib issue, just being in that initial deadlift position and needing to brace. Felt fine with regard to that. Still going to give it one more week before going back to actual squats and deadlifts, but I’ll be doing some light stuff tomorrow for those.

Incline felt fine despite having just benched 48 hours earlier and I did the same number of reps in 3 sets this week compared to 4 last week.

[TylerPK4L]

2020 - Cycle 1 - Extended Transition
Week 4 - Day 2 - Lower

Squat w/ Bands - Belt:
8x3x315+2 Lights - 60-70 sec rests

Paused Sumo w/ Belt/Straps:
5x6x405

GHR:
5x10xBW

Cossack Squat w/ KB:
2x5/5x35
8/8x35

A1 | Seated Calf Raise:
2x12x90

A2 | Calf Raise on Hack Squat:
2x12x180

Tibialis Anterior Machine:
15x25
10x50 + 5x25

B1 | Roman Chair Hanging Leg Raise:
2x15

B2 | Swiss Ball Stir-the-Pot:
2x10/10

No issues today with the rib. Squats felt solid, deadlift felt hard, but I hadn’t practiced sumo much recently anyway. Had a bunch of RIR probably, but they were just exhausting. Still going to be conservative for this week, but if I feel fine, I’ll move to the strength block.

I want to do more frontal plane work to see if that affects my hips and thus my squats and deadlift. Cossack squats are a good choice, other than me sucking at them to the left side. But that’s good because it’s something to work on and see if improving those improves other things.

[TylerPK4L]

2020 - Cycle 1 - Extended Transition
Week 4 - Day 3 - Back

A1 | HS Wide Pulldown w/ Angles90:
10x180
10x270
10x290

A2 | Kneeling Single Arm Pulldown on HS Wide Pulldown w/ Angles90:
10/10x90
10/10x135
10/10x145

HS Yates Row:
8/8x135
8/8x160
15/15x135

Prone Incline Barbell Curl:
3x12x185

Pinwheel Curls:
2x15/15x35

Band Preacher Curl:
2x15/15xMonster Mini

Row Shrugs - Paused:
10x225
2x10x315

Prone DB Y Raise + Black Burns + Y Raise:
10x5s + 3 + 5 - Just a couple things thrown together for lower traps / shoulder health

Cardio - StairMaster:
3 Rounds - 1 min at 80 steps/min + 1 min at 100 steps/min x 2 times
1-2 mins between rounds. Got 67 floors and something like 155 cal in 12 minutes.

Good back day. StairMaster wanted me dead. Intervals on that fucker are awful.

[TylerPK4L]

2020 - Cycle 1 - Extended Transition
Week 4 - Day 4-5

Upper

CAT Paused Bench:
6x3x315 - Alternate normal/close grips. 60-70 sec rests
13x275 - RIR 1.5

Lying EZ Bar Triceps Extension:
3x12x70

Cable Triceps Pushdown:
2x12x50
10x65
10x80

Seated Lateral Raise + Standing Lateral Raise + Chicken Wing Lateral Raise:
10+10+10x25s
2x8+8+8x35s

Rear Delt Fly:
2x20x30s - Swings at the end

Incline DB Swimmers:
3x10x5s

Bench felt good today. Solid and fast. The 275 AMRAP wasn’t as good as last week, but I’m happy with the heavier main sets.

Lower

Conventional Deadlift w/ Belt/Straps:
2x5x405
15x405 - RDL

Squat w/ Belt:
4x315
4x365
2x4x405

Leg Press - Single Leg:
3x10/10x90

Landmine Cossack Squat:
3x10/10x25

Standing Single Leg Curl:
15/15x50
10/10x75
15/10x50

Split Stance Pallof Press w/ Band Around Hips:
2x15/15x20+Monster Mini

Everything felt fine with regard to the rib issue. Deadlift from the floor felt weak, but the RDLs felt good and it was a good test for the rib since the transition from eccentric to concentric is right around the position I injured it in a couple of weeks ago. Squats felt pretty good, but I didn’t want to push much heavier or more volume since this was meant to be a sort of test day before starting more of the heavier stuff. Good to go.

The rest was corrective focused things mostly.

[TylerPK4L]

Year of the Corona - Cycle 1 - Lifting Until the Gym Closes
Week 1 - Day 1 - Upper/Back

Incline Bench:
6x225
6x245
6x255
7x265 - +1 rep PR
10x225

Band Assisted Wide Grip Pull-Ups:
10xBW-Light
2x10xBW-Monster Mini

Meadows Row:
2x15/15x90

Dip Machine - Dips + Triceps Extension:
15x180 + 15x100
2 x 12/210 + 10x100

HS Iso-Row:
10/10x135
10/10x180
10/10x205

Single Arm DB Floor Press:
2x12/12x80
15/15x80

Facepull:
2x15x50

Cable ER:
2x15x15

DB Preacher Curls - Angled Side + Straight Side:
20/20 + 8/8 x 25
12/12 + 8/8 x 25

Well I would have started my strength block today if the assumption wasn’t that the country is about to shut down basically, but alas that’s likely where we’re headed. So I just hit a workout that assumes I won’t get a full week of lifting in. Still had a great workout and hit a PR on incline. Should be able to hit legs tomorrow during the day.

[TylerPK4L]

Year of the Corona - Cycle 1 - Lifting Until the Gym Closes
Week 1 - Day 2 - Lower

Reverse Band Squat - Monster Minis (-50 at the bottom):
4x405-Bands
4x455-Bands
2x4x475-Bands - Both hard sets
4x455-Bands

CAT Paused Conventional Deadlift w/ Belt/Straps:
6x3x405 - 60 sec rest

Landmine Reverse Lunge:
3x10/10x70

Cable Seated Leg Curl:
15x35
3x15x50

Goblet Squat w/ Band TKE:
12x95
12x110
20x110

Hanging Leg Raise:
2x20

Swiss Ball Stir-The-Pot:
2x10/10

Last workout at the gym, this was on Tuesday. My rotation was cancelled by the school due to the coronavirus and so I moved back to Birmingham. My gym here is currently open, but I am making the decision as a soon-to-be healthcare professional to let my personal wants take the backseat for the good of the C U R V E. I will be doing my best to make use of bands and bodyweight things to maintain muscle, increase conditioning, and improve my general mobility during this two weeks or so. I also have a barbell and chains at my parents house to play with, but no weights. We’ll see!

As for this workout specifically, the squats are the main thing to note. The reverse bands felt great to get some heavier weight on my back and they didn’t help so much at the bottom that I was able to pop right out of the hole like nothing. So I had to struggle through some of the 475 reps. Video of the second set of 4x475.

[TylerPK4L]

Year of the Corona - Self-Quarantine - Week 1 - Day 1

Stair Lunges:
3 x 20/20

A1 | Lying Band Hamstring Curls:
20xMini - Warm-up
2x1:00xMini - AMRAPs. Something in the 50 range both sets

A2 | Bulgarian Split Squats:
1x0:30/0:30xBW+Mini AMRAPs
1x25/25xBW w/ 20 iso-hold at the beginning - First set wasn’t hard enough so I did this instead. Got 25s on both but they were practically both AMRAPs

Girlfriend Squats:
2x1:00 AMRAPs - Got around 23 and 17. Quads were dying from the other stuff and this was like ultra high bar with my gf sitting on my shoulders. Upper back was something else too

Kneeling Band Lat Pulldown:
30/30xLight
20/20xLight

B1 | Push-Ups:
2x1:00xBW - AMRAPs. I think I got 76 total

B2 | Band Curls:
2x1:00xDbl Mini - AMRAPs

C1 | Lying Triceps Extension:
2x20xDbl Mini

C2 | Band ER + Pull-Aparts:
2x15+15xMini

This was definitely interesting. The stair lunges were not very hard but got my heart rate up and legs warmed up. I’ll definitely be using the stairs for cardio too. The split squats needed more like 1 minute per leg but we were supersetting them with the 1 minute of leg curls so we did 30 sec per side at first. Will adjust for next time.

If anyone needs the basic tenets of home exercise, they are going to be intensity modifiers like pre-exhaust, high RPE, and high frequency. You’re not going to have enough weight to work with to provide the tensile stimulus needed for hypertrophy or strength, so you need to create tension in other ways. Adding intensity modifiers like pre-exhaust, isometric holds, and slowed tempo all will increase the time under tension. Pre-exhausting works well because it forces you to work harder on things that would be too easy like bodyweight squats. If you kill your quads with lunges and split squats beforehand, those bodyweight squats are going to be more useful. Note that isometric holds don’t have to be in a stretched position like in the bottom of a split squat. You could do it at the top of the movement and you could also stand and maximally contract your quads and glutes for 30 seconds prior to a set and see how awful that can feel. AMRAPs for time are useful as well to have some numbers to beat within a timeframe. High RPE and frequency should be self-explanatory. You just don’t need as much recovery time with the reduced loads and going to or near failure on at least one set is necessary for muscle growth. If you’re doing something like jumps or plyometric work, of course that does not apply.

Oh, also, get some fuckin bands.

[TylerPK4L]

Year of the Corona - Self-Quarantine - Week 1

Day 2 - Friday

Band SLDL + Band Bent Over Row:
5x10 + 5x10 x 2 Short Lights - No rests, just back and forth

Single Leg Bridge:
2x15/15xBW

Lateral Monster Walks:
2x12/12xShort Monster Mini

“Sally” Lateral Lunges:
15/15xBW - Note below

Copenhagen Adductor Plank:
3x0:20/0:20

Band Lateral Raise:
Something with 10 sec isometrics preceding 10-15 reps with mini band

All in all, this killed my hips. “Sally” workout is in reference to listening to the song “Flower” by Moby and performing the concentric each time “bring Sally up” is said and the eccentric each time “bring Sally down” is said. The time in between those phrases are pauses at whatever position you’re in. Got very hard by the end with only 15 reps per leg because it’s a 3:30 long song.

Day 3 - Saturday

Morning - Cardio - Running:
10 sets of 30 sec sprints with 60-75 sec walking rests. Middle 5 were harder sprints and the other 5 were a gradient of effort as part of warm up and cool down. About 20 minutes and 1.7 miles total. 10 minutes of yoga after this.

Afternoon:
This was done with a barbell and chains. This was less structured than the previous two days and I wasn’t sure what I wanted to do with this stuff. So I don’t remember exactly what I did. Sort of fucked around for a bit and then ended up with a hard set of forward lunges with 75 lbs of chains and then a set of 50 push-ups with 75 lbs in chains split into something like 10, 10, 10, 5, 5, 3, 3, 2, 2 reps with no more than 10 sec rests. Pecs almost died after that.

[TylerPK4L]

Year of the Corona - Self-Quarantine - Week 2 - Day 1

Earlier
Handstand Push-Ups Against Wall:
3x2
3x5

Later
BW Squat w/ Short Monster Mini Around Knees:
50, 25, 25

A1 | Dips (On Counter Corner):
3x20

A2 | Pistol Squats w/ Arm Support:
3x10/10

Band Leg Extension:
25/25xLight

BW Narrow Stance Squat w/ Band TKE and Isometric Holds:
2 x 0:20 / 10 reps / 0:20 / 10 reps / 0:20 x 2 Lights - Glute and quad max isometric hold at top
1 x 0:20 / 10 reps / 0:20 / 5 reps / 0:10 x 2 Lights - Die

B1 | Handstand Hold Against Wall:
3x0:30

B2 | Band Motorcycle Row:
23, 20, 18 x 2 Lights

Band Curl:
30/30xMini - Shortened position
20/20xMini - Shortened position
25/25xMini - Lengthened position

Got a good workout in here with several difficult sets. Earlier in the day I was challenged with push-ups on a friend’s IG story, so I practiced some handstand push-ups to fire back. They are hard as shit, but definitely a good one for some heavy resistance on the triceps and shoulders. Upper back got hit hard too. Hadn’t really thought about it, but there’s zero closed chain overhead movements that I’ve included in my programming in…ever. So even when I get back into a gym, I’ll likely include these over something like a barbell OHP often.

The banded TKE squats got very, very hard on the quads with those isometric holds. Adding a hip band from behind for added torture would be good too.

The main issue I can foresee with these home exercises is the lack of axial loading. It’s pretty much impossible to setup enough band tension to mimic a barbell or even a KB/DB goblet squat.

[TylerPK4L]

Year of the Corona - Self-Quarantine - Week 2 - Day 2

Cardio - Running:
1.2 mile jog at 8:30 average pace

Banded Push Ups:
2x10xBW+Mini
3x10xBW+Light+Mini

A1 | Band Triceps Pushdown:
20, 18, 16 x Dbl mini

A2 | Single Arm Band OH Triceps Extension:
15/15, 12/12, 12/12 x Mini

A3 | Incline Diamond Push-Ups:
12, 10, 8 x BW

Lying Band Pullover:
25, 20 x 2 Minis

B1 | Band Rear Delt Fly - Shortened Position:
20/20, 15/15 x Mini

B2 | Band Rear Delt Row - Lengthened Position:
2x15/15xMini

C1 | Slider Hamstring Curls:
3x10xBW

C2 | Band SLDL:
3x20x2 Short Lights

Reverse Nordic Curls w/ Band Assistance:
5x5xBW-Mini - 5 sec eccentrics. Varying levels of tension assistance, some with none

Single Leg Calf Raise on Stair:
5x10/10xBW - No rests between sets

Good stuff today. The triceps giant set was killer. I was at failure for the incline diamond push-ups each set. The banded push-ups were good, just wish I could load it at the bottom more. I need to play with just putting random things on my back for that though.

This was my first time really putting dedicated effort into reverse Nordic curls. Slowing that eccentric and going through a full ROM is necessary. I also found that I need my toes pushing into the ground, as opposed to having my ankle in full plantarflexion and pressing through the tops of my feet. The cue for knee extension only works that way for me and got my quads going well.

[TylerPK4L]

Year of the Corona - Self-Quarantine - Week 2 - Day 3

High Bar Squat:
23, 25, 28 x 170

RDL:
15, 20, 20 x 170 - Could have done more but we were planning on some sprints and didn’t want to overdo the hammies here

Barbell Carries:
Zercher - 2 x 100 ft x 130
Overhead - 2x 100 ft x 130

Other things I’m not going to bother quantifying:
Push-ups with SlingShot drop sets
DB curls
DB lateral raise

Hill Sprints:
6 x ~ 200 ft - I don’t have a estimate of the incline of the hill, but it is pretty steep. Each sprint took between 18 and 21 seconds

I’ve been off for the past few days because we got ourselves a puppy. His name is Goose and he’s a lab mix and he’s awesome. Spent some time yesterday at my parents’ house where my sparse lifting stuff is and got in a good workout. Used my barbell, chains, and some 10 lb old 1" holed plates to fastened to the bar. They also have a pair of DBs that are 30 lbs.

[TylerPK4L]

Year of the Corona - Self-Quarantine - Week 3 - Day 1

So I’ve been making stuff this week so that I could pseudo-train. I’ve built these things:

• Squat stands made of wood
• 25 lb sandbag increments which go inside of 2 military ruck sacks that can fit (and theoretically hold) 175 lbs each
• Kettlebell made of galvanized steel which can be loaded with plates, of which I have about 100 lbs
• Medicine/Slam ball weighing 24 lbs made of a basketball with sand inside of it

The idea here is that I can attach the sandbags to the barbell and squat. I don’t have a bench and I’m not sure if I can floor press with the same set up because the sandbags will be hanging from the bar. But I could do overhead press instead for now if I can’t bench somehow. I have one of the ruck sacks so far, so here is a metcon that I did on Thursday with the rest of the materials.

3 Rounds:
30x75 KB Swings
15x100 Sandbag Bear Hug Squats
15x24 Wall Ball Squats
100 ft x 100 Sandbag Carry
20 Burpees
20 Push-ups
2:00 Rest

This was completed in 33 minutes and some change. I was practically dying aerobically by the time burpees were done on each circuit. The 100 lb sand bag is very difficult to maneuver the way I have the increments set up. They’re practically blocks of 25 lbs and stack on top of each other, so they can fall over in the sack if I don’t hold it the right way. May need to stack them in there differently so I can focus on moving the weight.

Otherwise this was a very good metcon sort of thing. I almost definitely won’t be doing a structured training regiment while the gyms are closed, but if I can do enough with squatting and pressing, plus Strongman and Crossfit style things, I think I can manage.

[TylerPK4L]

Year of the Corona - Self-Quarantine - Week 3

Day 2 - Saturday

Beltless Squat w/ Hanging Sandbags:
2x10x295
15x295

Single Leg DB Deadlift:
2x20/20x65

Seated Band Leg Curl:
2x20xDbl Monster Mini

A1 | KB Swing:
3x15x95

A2 | Goblet Squat:
3x12x95

KB Paused Single Arm Row:
2x12/12x75

Day 3 - Sunday

T-Bar Row - Sandbag + Chains:
12x100
12x118
3x12x136

Landmine Press w/ Hanging Sandbag:
2x8/8x75
10/10x75 - Plus a few bilateral chest press at the end of each set

Lying KB Triceps Extension:
2x20x42

DB Curl:
3x15/15x30

A1 | Single Arm DB Incline Bench:
2x15/15x65

A2 | Single Arm DB Bridge Bench:
2x15/15x65

Rear Delt Fly - Shortened/Lengthened Position:
2 x 15/15 + 10/10 x 15

Look at that, a couple of actual structured workouts with primarily homemade equipment. Weights aren’t optimally heavy but it’s definitely hard enough. Squats are super difficult with only hanging weight. The way the sandbags were on the bar, they placed the weight forward a good bit. I think I can just turn the bags around for a slightly different stimulus there. I could also wrap my chains on the bar so they add to the bar weight rather than extra hanging weight.

Landmine pressing is also very hard with a hanging weight due to the swing that happens if I press too explosively. I’m also able to lie back on my sandbag to do the incline and bridge presses. May be able to do some light barbell presses this way as well.

Here are a few sets from Saturday.