Warm up:
Band Facepulls
Band Lat Stretch
My shoulders seem to appreciate this little 2 minute warmup. Plus a little bit extra rear delt work never hurts.
Strict Press
5 x 3 @ 115
Bench Press
6 x 3 @ 185
Love the new bench The Bar got, its low enough to the ground I can actually plant my feet on the ground in a good position.
Close Grip Bench
3 x 5 @ 165
DB Laterals
x 8 @ 25/hand
x 10 @ 20/hand
x 15 @ 15/hand
x 20 @ 8/hand
BB Curl
4 x 12 @ 45
Making sure to reach full extension on each rep.
DB Reverse Fly (1 sec hold)
3 x 15 @ 20/hand
BB Skullcrusher
3 x 12 @ 65
Place was packed today, woke up a little late so over half my workout there were a bunch of athletes from a team the owner has a contract to train. Plus there was a youth athlete coach training like 5 or 6 really energetic kids. Who would not stop running near me while I was lifting, and on one occasion almost threw a ball into my phone and on another almost knee dropped on it. Need to get in earlier to avoid being in this situation again. Just woke up late and wasn’t in any hurry since the semester is over.
https://www.instagram.com/p/B56GlTVAvXt/
So my coach already knows this, but I won’t be continuing with him after I recover from surgery. I really couldn’t afford it in the first place, but I was in a huge mental rut and banging my head against the wall in frustration. I needed help getting out of that rut, and he did that pretty well. Got me back into the flow of building style training. His training style also gave me some decent ideas on how deal with my training going forward.
1 Like
Just run his cycles over and over again
1 Like
My next self written program is heavily inspired by his programming. I am making some adjustments for personal preferences. I am giving myself some clearance at the beginning, where as he had me hit the ground running. Also increasing frequency on Log, since I need the extra practice on it. Putting that in the slot where Close Grip bench has been.
Sample week of what I have planned
2 Likes
Last Deadlift session before gallbladder removal.
DOH Deadlift (No Chalk) x 1 @ 355
Deadlift (Beltless)
6 x 2 @ 375
Added an extra set since I won’t be Deadlifting next week. I figure the harm is low and negligible since I am effectively going have a week off starting next Wednesday. Still going to do stuff, but more just keeping active, not heavy lifting.
RDLs.
4 x 8 @ 255
Really really easy. I went stricter, and did long pauses on the final reps of each set to artificially increase my perceived effort.
Glute Ham Raises
2 x 12
x 12 @ +10
DB Rows
2 x 12 @ 80/hand
x 12 @ 95/hand
DB RDL
x 5 @ 145/hand
So this was my big dumb. Been itching to find out what I could do on this because being made to do waste of energy sets of negative RPE with 35lb dumbbells last week. I am ultimately happy I did it
Leg Curls
3 x 20
Single Arm Lat Pulldown
4 x12/side
1 Like
Log Press
6 x 4 @ 130
I made it? Woop woop haha.
Machine Shoulder Press
x 8 @ 64
x 8 @ 84
x 8 @ 104
x 8 @ 114
Facepulls
2 x 20
Sandbag
x 2 @ 150
2 x 2 @ 175
x 2 @ 150
x 1 @ 150, x 1 @ 176
x 2 @ 176
The program said Sandbag to shoulder with the 150. The 150 bag is loosely packed disaster. I wanted to try the 176 which was tighter packed. They were about equal in “total difficulty”.
Yoke
4 x 50ft @ 390
Almost ate shit into the wall/display of kettlebells. Started off really explosive and then went diagonal. I didn’t realize how close to a bad accident I was until I watched the video.
Medicine Ball Slam
10 x 15 @ 20
20 seconds rest between rounds. Not bad, keeping this one…
https://www.instagram.com/p/B6EGa8Ygc3I/
1 Like
I am thinking maybe to go back to my Destiny Crucified style training. Which is what I did after Winter Siege 2018 to the start of My prep for Monsters of the Mississippi. I got pretty good results from it. A few tweaks, but same principles apply. Work up to 80%ish for some easy singles, then smash in volume work.
Last Squats before surgery on Wednesday. Definitely taking some time off the heavy stuff, but plan to get in and do something by the weekend. Probably a bunch of lunges (just not 900/leg again) and upperbody pump work.
Front Squat
5 x 3 @ 250
Front squats feeling really solid, I think the extra upperback work and ab work is paying dividends on my Front Squat. Jake definitely opened my eyes up a little bit on training. Configuring something a little different than what I posted a screen of earlier to kind of compromise between needing the practice with heavier weights and volume work to build muscle.
Pause Back Squat
4 x 4 @ 245
Back Squat
x 19 @ 195
Program said 190 but I bumped it 5lbs so it would decidedly over bodyweight. Keeping this in my training rotation after surgery. Going to rotate it with some transformer bar volume work and maybe something else.
Transformer Bar Reverse Lunge 1.5D
3 x 10 @ 85
One Sided Shrug
3 x 12 @ 70/side
The notes on this were to make sure not allow any leaning. This was the highest weight I could confidently do that with. Could definitely feel my right QL/Oblique straining towards the end of the sets.
Goblet Squat (Heel raised)
3 x 20 @ 60
Opted for using the heel wedge and using a slower cadence than last time this came up.
Weighted Plank
3 x 30 sec @ 45lbs
https://www.instagram.com/p/B6JKglOA-ss/
1 Like
When you front skwat more than back skwat
1 Like
Front Squats best squats. <3
Gallbladder surgery went well. Actually feel really good minus pain in the main incision/extraction point.
Did some captain of crush while watching Born Strong. Almost closed the 1.5, did sets of 30 with cheap walmart gripper.
Took 2 cracks at the 1.5 CoC today, got closer but still no dice. Did 2 sets of 30 second holds with the walmart gripper and sets of 50 with a rubberband for finger extensions.
Took 2 cracks at 1.5 CoC today, just short of of closing it. SO damn close.
Drop sets
2 reps with the 1 CoC [R]
4 reps with the .5 CoC [L/R]
17 reps with Trainer [R] 14 reps [L]
Bunch of Finger Extensions
edit: Bunch of Shoulder Raises, Floor Tricep Extensions, and Hammer Curls.
1 minute 12lb Goblet Squat Iso.
Leg Ext
20 + 10 + 10 + 10
Leg Curl
20 + 10 + 10 + 10
Walking Lunges
5 x 20
Really itching to get to training, but honestly feel like I should wait til Thursday at least to start anything meaningful again. I was in a rush to get back because I didn’t want to waste time. But after a conversation with one of the guys at the gym on Saturday when i went to do some leg machine work and lunges, I kind of came to the realization that I need to calm down and I am still carrying the emotional baggage of my shortcomings this year. I was still thinking like the idiot that got into this mess in the first place. I love training, I love pushing myself, but good god I needed this reality check.
Just recovering from gallbladder removal and the incessant boredom has me stuck inside my head.
Play video games or someshit. What outside of gym things you have going on?
Nothing right now, on winter break for school, and been off work since last wednesday til thursday. Been playing some videogames and watching stuff.
Binged The Witcher in one day, watched some Black Clover, My Hero academia, and Made in Abyss. Played a bunch of Age of Empires 2 early on and played some other stuff.
It just gets old fast