BLESSINGS OF THE INFINITE STØRM: Week 7
Band Elephant Walk
3 sets
Back Squat*
10 x 5 at 200
2 Minutes rest.
Sumo Dimmel Deadlift
2 x 20 at 275 + Orange Band
KB Walking Lunges
x 3/leg at 124
2 x 12/leg (Spanish Lunge)
Adductor
1 x 5 at 170 (machine max)
2 x 20 at 100
Ab Pushout
3 x 13 at 62
Full sink and then press
Treadmill w/ Hip Circle
20 Minutes w/light hip circle
BLESSINGS OF THE INFINITE STØRM: Week 7
|| Pullups: 536/10,000 ||| Pushups: 524/10,000 ||
Bodyweight continuing to climb. at 208 this morning
Facepulls 3 sets
Pause Incline Bench Press (SS) Thick Handle Pullups
10 x 5 at 125 (SS) 75 total reps*
First set was BW (208) for a set of 7, the rest was yellow reverse band. One of the only changes to chinup/pullup training is just assigning a total number of reps to get to. Instead of just doing as many sets as I feel like doing that day. The “infinite” set up was a good phase 1 protocol. This just provides a little more structure and aim.
Tempo Strict Press
4 x 10 at 85
Continental Clean each set. 5 ct pause on stomach, 10 ct hold at lock out on last rep of last set.
Cable Tricep Pushdown x30, 30, 30, 30 at 30 + Yellow band
The only other change to this day, instead of just band extensions. Putting the band on a cable.
BB Curls 6 x1 at 85
Machine Curl x 20 at 200
Wrist Hammer Curl x7 at 44, x40 at 15
Frog Stand Progression work 2 timed set holds
Treadmill w/ Heroic Hip Circle
20 minutes at 3.1
How do you like that DL variation?
Not a huge fan of sumo in general, so putting that dislike aside to bring up my hips. Which it is doing that job wonderfully.
BLESSINGS OF THE INFINITE STØRM: Week 7
Life stress very high. Mentally depleted.
Banded Elephant Walk 2 x 30
Mid Box Squat
4 x 3 at 275
Deadlift
8 x 2 at 275 + Orange Band
Reverse Band Lunge
2 x 50 w/ Green Band
Adductors 3 sets
Ab Pushout 3 x 23 at 44
Sled Push
2 minutes at 100lbs
4 minutes at 45lbs
I just didn’t have it in me today. I pushed until I fell.
Stair master 4 minutes
BLESSINGS OF THE INFINITE STØRM: Week 7
|| Pullups: 568/10,000 ||| Pushups: 524/10,000 ||
Scapular Depression Drill w/ Band
3 x 20 at Green
Pause Bench Press (SS) Weighted/Chinups
10 x 5 at 150 (SS) [BW 204] + 15 || 32 Total Reps
Weighted Chinup notes:
x8, x7, x6, x5, x 6
Strict Press
at 115, x3, x4, x3, x3
Barbell Curl 3 sets
Tate Press 3 x 19 at 35, x20 at 10
Wrist hammer x 50 at 15
Erg Rower 10 Minutes
BLESSINGS OF THE INFINITE STØRM: Week 8
Band Elephant Walk
3 sets
Back Squat*
10 x 3 at 225
2 minutes rest.
Zercher Lunges
x 10 at 95
x 4 at 115
x 10 at 95
Looking at doing a competition in September. One of the event is a Zercher yoke carry. I figure this is small change I can make without messing with current programming. Even though its a fraction of the weight of the event, this should slowly build the mental calluses for zercher lifts
Sumo Dimmel Deadlift
2 x 23 at 275 + Orange Band
Cossack Squat
2 x 13 at 45
Ab Pushout
2 x 20 at 71
x 20 at 61
Treadmill w/ Hip Circle
30 Minutes w/light hip circle at 1.5//3.1
Competition I am looking at. Its close to me, and 2 of my friends are running it.
You got this!!
thanks 
They changed the zercher yoke to regular yoke, so don’t need to zercher in training if I don’t want to. Think it might be useful as one of the lunge variations at the very least.
BLESSINGS OF THE INFINITE STØRM: Week 8
|| Pullups: 618/10,000 ||| Pushups: 524/10,000 ||
Dealing with some more family stuff, had to wait to train til after work. So I finished this session just after 3 in the morning. Long day. Including a tire popping on my car.
Facepulls 3 sets
Pause Incline Bench Press (SS) Chinups
10 x 3 at 135 (SS) 50 total reps*
Chinup breakdown:
x10, 9, 7, 6, 6, 6 ,6
Strict Press
4 x 10 at 90
Continental Clean each set. 10 ct pause on stomach, 10 ct hold at lock out on last rep of each set.
Cable Tricep Pushdown x30, 30, 22, 21 at 40 + Yellow band
BB Curls 2 x1 at 95
Machine Curl x 20 at 200
Wrist Hammer Curl x1 at 53, x50 at 15
Frog Stand Progression work 1 timed set holds
Treadmill w/ Heroic Hip Circle
10 minutes at 3.1 w/ medium
BLESSINGS OF THE INFINITE STØRM: Week 8
Banded Elephant Walk 3 x 30
Mid Box Squat
4 x 2 at 305
Deadlift
8 x 1 at 300 + Orange Band
Reverse Band Lunge w/ Orange
x36, 36, 28
Adductors 2 sets
Ab Pushout 3 x 20 at 62
Sled Push
5 Minutes at 55lbs w/ light hip circle
Treadmill 10 Minutes
BLESSINGS OF THE INFINITE STØRM: Week 8
Got an nasty stomach bug on Wednesday night. Sick thursday, and friday. Had to tough out working as much as possible, because I have no PTO left. Which probably made it take longer than it should have. Went for about half volume on the big stuff. Down to 202 from the puking.
|| Pullups: 583/10,000 ||| Pushups: 524/10,000 ||
Scapular Depression Drill w/ Band
3 x 20 at Green
Pause Bench Press (SS) Thick Handle Pullup
5 x 3 at 185 (SS) 5 x 3 at 202 BW
Strict Press
2 x 12 at 75
Push Press
2 x 1 at 95
Barbell Curl 2 sets
Tate Press 4 x 30 at 15
Wrist hammer x 50 at 15
Treadmill
20 minutes at 2.0//2.5
BLESSINGS OF THE INFINITE STØRM: Week 9
Band Elephant Walk 3 sets
Back Squat
x 12 at 255
Zercher Lunges
135 x 3/leg
Sumo Dimmel Deadlifts
365 + Orange Band x 10
Pause Sumo Deadlift
2 x 3 at 225 + Orange Band
Band Lunges
2 x 10 w/ Green Band (Strict Ecc Tempo)
Adductor 3 sets
Ab Pushout 3 sets
Treadmill w/ hip circle
20 minutes at 3.0 w/ light hip circle
BLESSINGS OF THE INFINITE STØRM: Week 9
|| Pullups: 683/10,000 ||| Pushups: 524/10,000 ||
Band Pullparts 3 sets
Incline Bench Press (SS) Thick Handle Chinups
x 7 at 150 (SS) 50 total reps*
Chinup breakdown:
x9,9,7,6,3,6,6,5,5
Strict Press
x 5 at 100
2 x 6 at 100
x 5 at 100
Continental Clean each set. 5 ct pause on stomach, 10 ct hold at lock out on last rep of each set.
Cable Tricep Pushdown x50, 25, 14, 13 at 50 + Yellow band
DB Curls 3 sets at 25
Wrist Hammer Curl 1 set
Treadmill w/hip circle
10 minutes with strong at 3.0
Band Elephant Walk 3 sets
Mid Box Squat
x 1 at 315, 320, 325, 330
Deadlift
8 x 2 at 275 + Green Band
Walking Lunge 2 x 54 at 203 bw
Adductor 3 x 20 at 80
Ab Pushout 3 x 20 at 44
Sled Push 20 minutes at 45
Treadmill w/ hip circle. 10 minutes w/light
Band Scapular Drill 3 sets
Pause Bench Press
x 5 at 200
Chinups
30 reps at + 15
5, 6, 5, 2, 2, 3, 4, 3
Strict Press
4 x 2 at 125
Tate Press 3 x 11 at 35/hand
Machine Curl 3 x 20 at 40
Wrist Hammer x 50 at 25
Treadmill w/ hip circle: 10 minutes at 3.3 w/ medium
BLESSINGS OF THE INFINITE STØRM: Week 10
|| Pullups: 714/10,000 ||| Pushups: 544/10,000 ||
Band Elephant Walk 4 sets
Back Squat
8 x 3 at 235
Zercher Lunges
2 x 10 at 65
Conv RDL + Shrug
365 x 2 + 2
315 x 2 + 2
225 x 8 (no shrugs)
Adductor 3 sets
Ab Pushout 3 sets
Treadmill w/ hip circle
20 minutes at 3.0 w/ heroic hip circle
BLESSINGS OF THE INFINITE STØRM: Week 10
|| Pullups: 738/10,000 ||| Pushups: 544/10,000 ||
Band Pullparts 3 sets
Incline Bench Press (SS) Thick Handle Chinups
8 x 3 at 140 (SS) 3 x 8 at 205 bw
Single Arm Lat Pulldown 2 sets
Strict Press
x 6 at 105
3 x 5 at 105
Continental Clean each set. 5 ct pause on stomach, 10 ct hold at lock out on last rep of each set.
Continental Clean
x 1 at 135
x 1 at 155
Cable Tricep Pushdown x23, 22, 16, 13 at 70 + Yellow band
Machine Curls 3 sets at 50
Wrist Hammer Curl 1 set
Treadmill w/hip circle
20 minutes with heroic at 3.0
BLESSINGS OF THE INFINITE STØRM: Week 10
|| Pullups: 739/10,000 ||| Pushups: 544/10,000 ||
Band Elephant Walk
4 sets
Mid Box Squat
4 x 5 at 275
DOH Fat Grip
x 1 at 205
x 1 at 225
Pause Mid Shin DL
x 1 at 365
x 1 at 385
x 1 at 365
x 2 at 315
Walking Lunge
x 60, x 40 at +10
Adductor 3 x 17
Sled Push
256, 212, 146, 82 for 1 Go of the turf, then 45 for the rest of 5 minutes
Put some kettlebells on top of the sled and then removed them as I completed sections of the turf.
Ab Pushout 3 x 20 at 62
Treadmill w/ Hip Circle
10 minutes at 3.5 with strong
BLESSINGS OF THE INFINITE STØRM: Week 10
Pushed back a day, worked 2 12 hour days in a row, plus other things. So just decided it would be better to push back a day.
|| Pullups: 782/10,000 ||| Pushups: 564/10,000 ||**
Scapular Depression Drill (SS) Lateral Raises
3 sets
Pause Bench Press (SS) Chinups
8 x 3 at 185 (SS) 2 x 6 at 201 BW + 10, 5 x 6 at 201 BW
Strict Press
4 x 2 at 130
Machine Curl 3 sets
Tate Press 3 x 13 at 40, x 30 at 15
Wrist hammer x 30 at 20
Erg Rower
12 minutes at Dampener 6