BLESSINGS OF THE INFINITE STØRM: Week 11
Band Elephant Walk (SS) Box Jump
4 sets
Not a tall box, just something to jump upto.
Tempo Back Squat 3-1-0
8 x 1 at 275
DOH Fat Grip Deadlift
x 1 at 225
RDL
2 x 10 at 275
x 2 at 295
Zercher Lunge
x 2/leg at 145
2 x 3/leg at 95
Adductor 3 sets
Ab Pushout x 20 at 117, 2 x 20 at 62
Treadmill with Hip Circle
15 minutes at 3.0 w/ heroic
Blessing of the Infinite Storm Week 11
|| Pullups: 793/10,000 ||| Pushups: 599/10,000 ||**
Facepulls (SS) Plyo Pushups
3 sets
Pause Incline Bench Press (SS) Weighted Thick Handle Pullup
8 x 1 at 165 (SS) 8 x 1 at 203 + 45
Strict Press
3 x 8 at 95
Push Press (Slow Ecc)
x 4 at 100
Cable Tricep PD at 80+ Yellow; x 21, x19, x 15, x13
Machine Curls 4 sets
Lateral Raises 4 sets
Wrist hammers 2 sets
Treadmill w/ Hip Circle
20 Minutes at 3.0 w/ Heroic
Band Elephant Walk (SS) Box Jump
4 sets
Mid Box Squat
4 x 5 at 300
DOH Fat Grip
x 1 at 205
18" Rack Pull
2 x 2 at 405
x 1 at 335
x 2 at 315
Walking Lunge
x46, x 50, x32
Adductor 3 x 10
Hold at lockout
Sled Push/pull
45 for 10 minutes
Owe Ab work, got distracted by an idea I had and ran out of time.
Treadmill w/ hip circle
11 Minutes at 3.3 with strong
Blessings of the infinite storm week 12
Band Elephant Walk (SS) Box JUmp
4 sets
Back Squats
x 2 at 275
x 2 at 295
x 2 at 320
x 2 at 340
x 1 at 365
Conv RDL (in squat heels)
2 x 6 at 300
Forgot socks, this gym doesn’t allow bare feet so just used my squat shoes.
Lunge
x 2/leg at 135
x 2/leg at 155
x 2/leg at 185
x 2/leg at at 135
Adductor 3 sets
Ab Pushout 3 sets
Treadmill with hip circle
10 minutes at 3.5 w/ heroic
Blessings of the infinite storm week 12
|| Pullups: 893/10,000 ||| Pushups: 641/10,000 ||**
Facepull (SS) Plyo Pushups
4 sets
Incline Bench Press
x 2 at 155
x 2 at 165
x 2 at 175
x 2 at 185
Weighted Chinups
5 x 5 at 204 + 8
Strict Press + Push Jerk
4 x 1 + 1 at 115
5ct pause on stomach, 10 ct pause in catch position
Cable Tricep PD
110 + Yellow Band // x 11, 11, 9, 6
Preacher Curls 3 sets
Lateral Raises 4 x 25 at 10
Wrist Hammer 2 sets (1 x 3 at 44)
Treadmill with Hip Circle
4 minutes at 3.6 w/ Heroic
7 Minutes at 2.9 w/ Heroic
Been sick. Spent a good 16 hours or so in bed yesterday. 95% better so hit a light session to get some blood lowing and to get moving.
Cable TKE 2 sets
Leg Ext 3 sets
Leg Curls 2 sets
Adductors 2 sets
Box Squat 2 x 15 at 135
RDLs 2 x 15 at 135
Leg Press 2 sets
Treadmill w/hip circle
10 minutes at 3.0 w/light
CRØWN of DARKNESS: Reload/Deload
Been fighting the same bug for a week. Luckily I was planning to deload this week, so just getting in doing a little bit to get moving. Cough is lingering but overall feel pretty good.
Band Elephant Walk (SS) Box Jump
4 sets
Back Squats
3 x 2 at 205
Used my more worn out knee sleeves to help avoid, the “I feel good we should go heavier even though its not in my best interest to do so” mentality. last time I recovered from being this sick and pushed too soon, I injured my lower back pretty badly.
Deficit Clean Pulls
3 x 2 at 175
Treadmill w/ Hip Circle
10 minutes at 3.0 with medium
Back Ext 2 x 20
Tate Press x 30 at 10
Leg Raises 2 x 10
For this upcoming block I am going to switch up some exercise ordering to try and emphasize arm development a bit. Moving my arm work to the beginning of each upper day. Plus adding 1-2 sets at the end of the session.
CRØWN of DARKNESS: Week 1
Band Elephant Walk (SS) Box Jumps
4 sets
Back Squats
3 x 6 at 275
During warmups I used my old worn out knee sleeves, which I use to atlas stones and moving events, to get less spring out of the bottom. The Cerberus knee sleeves normally I use are holding up very well, just kind of wanted to feel out the difference. Honestly this validates my decisions to focus on tempo and pauses last block, because I definitely get some weight and/or reps out of the cerberus sleeves. Intuitively I knew this was true, but feeling the difference was something else. This might mean that in future training blocks that I work on bare knee squats a bit. Maybe it just stays a warmup gamification. Don’t know for sure, just spitballing ideas.
Double Overhand DL
10 ct at 135 (fat grip)
10 ct at 185 (fat grip)
10 ct at 225 (normal)
10 ct at 275 (normal)
Pulled from 11", not that it really matters. Trying to worm in more grip work. My grip is not very fatigue resistant, which probably explains why I never do as good on grip events as I ‘should.’
11" Deadlift
x 2 at 365
x 3 at 315
3 x 2 at 225 (speed)
This is definitely a rough height for me. Kind of in that dead zone. 13" I can pull more than my regular, hell I am pretty sure I am stronger from deficit than this height. This deadlift slot is rotating, but definitely keeping 11" in the rotation.
Front Rack Lunge (Off Pins)
x 3 at 135
x 3 at 155
x 3 at 160
x 3 at 135
Ab Pushout
3 x 20 at 62
Back Ext
2 x 10 at 45
10ct pause at lockout on the set rep.
Treadmill with hip circle
15 minutes at 1.0/3.1 w/ Heroic
Gait is definitely stronger for doing this. Much more noticeable after the deload.
McGill Sit ups x50
Finger Curls x 50
CRØWN of DARKNESS: Week 1
2 biggest changes for upperbody days, is direct arm work first and greater focus on developing my push jerk. The arm work thing is for at least this 4 week block, but might stick around depending on how I feel about it.
Tricep PD
at 100 + Orange Band; 18, 15, 13
at 60 + Orange Band; 15
DB Preacher Curl
x 20 at 15
x 20 at 20
x 20 at 15
Facepulls (SS) Plyo Pushups
4 sets
Pause Incline Bench
3 x 6 at 145
High Pull + Continental + Push Jerk
115 x 1 + 1+ 1 (Strict press too)
125 x 1 + 1+ 1
130 x 1 + 1+ 1
135 x 1+ 1 + 4
Did strict press up until 115. 5 ct hold on stomach and at lockout. Pause in the dip and catch except for the final set.
Single Arm Latpulldowns
x 8 at 90
x 11 at 70
x 15 at 30 (twisting)
Have this in place of pullups for this short block of training.
Texas Press
x 20 at 65
Only 1 set. If I meet the rep goal I go up in weight the next week.
Wrist Hammer 1 set
Treadmill w/ light circle
15 minutes at 1.0/3.1
CRØWN of DARKNESS: Week 1
The differences here, are the removal of adductor work, include back extensions and put the box squats on the same progression model as everything else.
Band Elephant Walk (SS) Box Jumps
4 sets
Mid Box Squat
at 300; x6, 8, 6
Warmed up to 275 (the last warmup) in the old knee sleeves then switched to cerberus ones. I do think this caused a slight ‘groove’ issue which might be why my second set was better. I do warm up with non-box squats and front squats as well upto 205.
Double Overhand Deadlift Stuff
135 x 10ct (Fat Grip)
190 x 12ct (Fat Grip)
205 x 10ct (Fat Grip)
205 x 10ct (Normal)
225 x 10ct (Normal)
275 x 10ct (Normal)
Realized I was running out of time, so I moved onto RDLs.
RDL
2 x 10 at 315
Hinge feeling pretty greased and grooved right now.
Walking Lunges 100 total reps (in 3 sets)
Ab Pushout 3 x 21 at 62
Back Ext 2 x 10 at 55 (10ct hold last rep)
Sled Push 10 minutes w/45
Finger Curl x 50 at 45
McGill Situp x 55
Rough session, but overall happy with how I did performance wise.
CRØWN of DARKNESS: Week 1
Working through some nutrition planning. I need a bit more variety in my diet. Still trying to bulk, but think I might have 2 main protein sources through the week. For now which would be chicken and pork. Since I train in morning, was thinking that my slightly higher calorie days are on days with a training day that follows. Might be in the weeds a bit on that.
Tried a beet root supplement, for heart health/better pumps, but it seems I have a minor allergy to it so have to can that idea. Was looking for other foods with Nitric Oxide in it. The stand outs were spinach (which I love), watermelon and oranges. So I think I am going to make spinach the one main veg in my diet.
Its the beginning of training block, so my brain is on fire about ideas. Since my physical stress levels are so low. Psychological stress is pretty high, but brainstorming training and nutrition is calming.
Tate Press
x 20 at 40
x 20 at 45
x 13 at 50
x 20 at 15
DB Preacher Curl
3 x 10 at 25
Scapular Depressions (SS) Plyo Push Ups
4 sets
Pause Bench Press
at 165; x 11, 9, 7
I had a feeling when I saw the weight I would be using that reps would be higher. But since I am running from percentages of my 2 rep top set from a few weeks ago, I just ran with it.
Full Continental Clean + Push Jerk
Slow work up to 135 again. 120 x 1 Strict Press during warmups. 5 ct pause on stomach, and 10 ct hold at lockout on the final rep.
135 x 5
Single Arm Lat Pulldown
x 3 at 100
x 20 at 60
x 20 at 30 (Twisting)
Single Arm Overhead Tricep Ext
x 30 at 20
Wrist Hammer x 50 at 15
Treadmill w/ Light Hip Circle
1 Minute at 1.0//4.0
14 Minutes at 1.0//30
McGill Situps
x 50
CRØWN of DARKNESS: Week 2
Band Elephant Walk (SS) Box Jump
4 sets
Front Squat
x 2 at 205
Back Squat
3 x 4 at 300
Same deal as last week with the knee sleeves. Since I am doing front squats in my warmup. I figured I would notate the final set. Will eventually do more with those, just not the focus right now
Deficit Clean Pulls
6 x 2 at 175
Barbell Lunges
3 x 5/leg at 100
Ab Pushout 3 x 21 at 65
Back Ext 3 x 10 at 65 (w/ 10ct hold on the last rep of each set)
Treadmill with hip circle
1 minutes at 1.0/4.0w/ Heroic
14 minutes at 1.0/3.1 w/ Heroic
McGill Sit ups x50
Finger Curls x 50 at 65
CRØWN of DARKNESS: Week 2
Found out that 2026 USS Nationals is going to be in Cedar Rapids, IA; ran by Ken Johnson who is the promoter from Dubuque than runs Winter Siege, Monsters on the Mississippi etc… Very excited, going to get qualified so I can compete. It being a 2 hour drive eliminates a lot of the logistic issues with competing at nationals, making it less total money to go.
Facepull (SS) Plyo Pushups
4 sets
Last 2 sets were clapping pushups. I decided to try, and it just went.
Cable Tricep PD
at 120 + Orange; 14,13 10
at 60 + Orange; 20
DB Preacher Curl
1 x 15 at 25/side
2 x 20 at 15/side
Incline Bench
at 155; 5, 4, 4
High Pull + Push Jerk
x 1 + 3 at 145
Very slow work up to get lots of high quality reps. On the high pull I didn’t get much higher than the amount needed to get it on my stomach.
Single Arm Lat Pulldowns
x 4 at 100
x 10 at 70
x 20 at 30
Texas Press x 20 at 85
Wrist Hammer 1 set
Treadmill with hip circle
15 minutes at 1.0/3.1 w/ Heroic
CRØWN of DARKNESS: Week 2
Band Elephant Walk (SS) Box Jump
4 sets
Front Squat 205 x 3
Back Squat 300 x 1
Done in the old knee sleeves.
Mid Box Squat
at 325; x3, 4, 3
Double Overhand Stuff
135 x 10 ct (Fat Grip)
155 x 10 ct (Fat Grip)
185 x 10 ct (Fat Grip)
210 x 1 ct (Fat Grip)
210 x 10 ct
275 x 10 ct
295 x 10 ct
315 x 10 ct
RDL
365 x 1
385 x 1
405 x 1
2 x 5 at 225
Walking Lunges (202 bw)
1 set of 100
Finally got the set of 100
Ab Pushout 3 x 23 at 62
Back Ext 2 x 9 at 95
MC Gill sit up x 50
Finger Curls x 50 at 95
Sled Push
10 minutes at +10lb
lv 1 hip band around knees. These are different than the hip circles, some cheap pure elastic band.
CRØWN of DARKNESS: Week 2
Tate Press
3 x 11 at 55/hand
DB Preacher Curl
x 10 at 30/hand
2 x 20 at 15/hand
Scapular Depression Drill (SS) Plyo + Clapping Pushup
4 sets
Went plyo, clap, plyo, clap
Pause Bench Press
at 180; x 7, 7, 6
Continental Clean + Push Jerk
x 1 + 1 + 1 at 145 (Clean + Push Press + Push Jerk)
x 1 + 1 at 165
x 1 + 3 + 1 at (Clean + Push PRess + Push Jerk)
Assisted Pullups
2 x 10 at -100
Single Arm OH ext
x 25/arm at 40
Wrist Hammer 1 set
Treadmill with Light Hip Circle
14 Minutes at 1.0//3.2
1 Minute at 1.0//5.0
CRØWN of DARKNESS: Week 3
Was indulgent with my eating yesterday, and the GI issues showed up in force as response to that. Double cheeseburger from Bbops, half of large stuffed crust pizza from Little Caeser’s, full container of marshmallow fluff, and a 2liter store brand Dr Pepper. Woke up at 204, but good lord my stomach was mad.
Meal prep done:
3 days 17oz of pork, 8.5 oz of rice, and 2 oz of beans.
2 days 16oz of chicken, 8.5 oz of rice, and 2 oz of beans.
Also pre-preparing flavored creatine drinks so I don’t forget to take it.
Band Elephant Walk (SS) Box Jump
4 sets
Front Squat
x 3 at 225
Back Squat
at 310, x 3, 3, 2
No knee sleeve quackery this week, just the cerberus knee sleeves
11’ Deadlift
x 4 at 365
3 x 2 at 250 (Speed)
Front Rack Lunge (off pins)
x 2/side at 135
x 2/side at 155
x 2/side at 185
x 2/side at 205
x 2/side at 225
Ab Pushout 3 x 25 at 62
Mc Gill Situp x 50
Finger Curls x 40 at 115
Didn’t do back extensions this week to give my lowerback a bit of a break, since I am moving this week and next week.
Treadmill w/ medium hip circle
1 minute at 1.0//5.2
14 Minutes at .5//3.2
CRØWN of DARKNESS: Week 3
Tricep PD
140 + Orange; x 9, 9, 7
70 + Orange; x 20
DB Preacher Curl
x 5 at 35/hand
2 x 20 at 15/hand
Facepull (SS) Plyo Pushups
4 sets
Pause Incline Bench
3 x 3 at 170
High Pull + Push Press + Push Jerk
1 + 1 + 6 at 135
Push Press
x 6 at 100
Supinated Lat Pulldown
x 5 at 200
x 13 at 160
x 15 at 140
Wrist Hammer 1 set
Texas Press x 20 at 95
Treadmill with hip circle
15 minutes at 1.0/3.3 w/ Heroic
CRØWN of DARKNESS: Week 4
Training schedule is all screwed up from moving. Lower back has been extremely sore through all this. I was ready to call for a lighter weight for max reps, but once I got to the heavier warmups I knew the planned weight would be fine.
Going to spread out week 4 as much as I need to, and then I have a half week planned for next week with a check list of key points to hit instead of fully programmed days. Will probably hit another 4 week round of CRØWN of DARKNESS after that, with a change in the supplemental squat variation and the rotating deadlift variations. Might be getting back to The Bar fulltime soon. if that’s the case then will get some moving event training slotted in.
Still pushing squats over deadlifts right now, really want to push my Squat towards 455, preferably on a straight bar but is not a requirement.
Band Elephant Walk (SS) Star Jump
4 sets
Back Squat
x 3 at 340
2 x 4 at 175 (Tempo 3 - 0 -0)
Deficit Clean Pull
4 x 1 at 205
Barbell Lunge
2 x 4/leg at 115
