Had to adjust technique a little bit.idk how much I am going to do that specifically. I think I need to work on the second pull more; once I have it up up on my belly. trying to think of a good way to maybe set that up
Axle Continental Clean + Split Jerk
3 x 1 @ 135
Clean and smooth. Continentals suck butt though.
Axle Continental Clean + Push Press
3 x 10 @ 105
2nd Pull off Pins + Push Press EMOM
10 x 2 + 1 @ 115
So the idea was to set the pick height right below where the bar would rest for the second pull of the continental clean. This way I could focus on improving that aspect in isolation of burning energy on the first pull.
Farmer’s Shrugs (SS) Grandfather Clock Dead Hangs
136/hand x 10 (SS) 15 seconds
156/hand x 10 (SS) 15 seconds
166/hand x 10 (SS) 15 seconds
176/hand x 10 (SS) 15 seconds
156/hand x 10 (SS) 15 seconds
136/hand x 15 (SS) 14 seconds
86/hand x 30 (SS) 15 seconds
No chalk on this. Wanted to work up to something reasonable and then do some drop sets. Got a really nice trap and forearm pump. The contest I want to do in August has Farmer’s hold for 250/hand for either weight class I could land in. I know I can pick it up, it’s just matter of improving how long I can hold onto it. I feel like it could potentially be a really good event for me, but no coasting, only hard work.
Incline Chain Tricep Extensions 6 x 22
Band Pullaparts 1 x 100
God damn this session felt good to do.
1 Like
Sandbag Throw (SS) Weight Released SSB Squat
6 x 1 @ 23 (SS) 6 x 5 @ 135 (±35)
Gym recently got some weight releasers. I figured it would be fun to try out, has some value in rebuilding. Allows me to touch a slightly heavier weight for one eccentric and then do reps with the lighter weight.
Focused on trying to not release early on the bag throws.
Hack Squat 1 1/4s
5 x 10 @ 90
Lost my focus on the last set and had to do an extra rep. Sub 1 minute rest. this wasn’t too terrible even on short rest, which means it was too light, but that’s fine for now.
Peterson Stepups
3 x 10/Side @ 36
Very soft touch of my hanging foot’s toes as a cue to drive back up. Giving the VMO some love.
Hanging Leg Raise (GS) Tibia Raises (GS) Calf Raises
3 x 11 (GS) 3 x 22 (GS) 3 x 15
1 Like
Axle Continental Clean + Split Jerk
15 x 2 @ 95
sKiLl tRaInINg. Doing boring things to get better, because being shit at something is not fun.
DOH Axle Rows
3 x 10 @ 145
Incline Bench
x 5 @ 135
8 x 2 @ 95 + Looped Orange Micro Minis (Speed)
I think the speed work maybe paying off. Going from every rep feels like a grinder, to a more normalish cadence.
KB Bottoms Up Press 3 x 15 @ 18/hand
Pullups 2 x 4
Feet Supported Handstand Circles
4 rounds. 2 each way.
This is just something fun I have wanted to do. It fit in with what I wanted to accomplish, a little bit more shoulder and tricep volume. I figure no harm in doing this for a weeks.
Band Pullaparts 2 x 60
doesn’t matter if ur weak at pressing if u jerk everything
1 Like
That’s the idea, spending so long spinning my wheels on overhead that it just seemed like the best thing to do. Figured this was a good time to start.
I know u relatively hevy already but have u tried spending some time in a surplus and trying for that hypertrophy action. Some small guys are strong, plenty of big guys are strong but whoever it is if th get bigger they get stronger nomsayin. Even if we gotta get fat
Actually been doing that for a little bit. Got down to 189 for a bit and then have been baby bulking for a bit for about 3 weeks.
Nah bro. Beast bulk
Gotta save that for when I can do the training to back it up, which still ain’t yet
So you saving getting bigger and stronger for when ur bigger and stronger?
When I don’t have to worry about incisional hernias.
Hernias are just new muscles from training hard
1 Like
Deadlift
x 10 @ 225 (DOH)
x 8 @ 245 (DOH)
x 4 @ 275 (DOH)
x 1 @ 315 (DOH)
3 x 3 @ 335
A little more aggressive loading than originally planned, lets see how that pans out. It felt really good to hit some deadlifts though.
Medley. Sandbag to Husafell to Duck Walk to Sled Drag to Sled Push
100lbs, 110lbs, 128 lbs, 180lbs, 180lbs.
2 Rounds. 75ft
This was more brutal than I thought it was going be. Both rounds were over 3 minutes.
Band Terminal Knee Extension 2 x 15
SSB Toes Elevated Good Mornings 3 x 12 @ 45
Jefferson Curls 3 x 15
2 Likes
Incline Bench
3 x 2 @ 165
Nice, seems like Incline is steadily improving.
Flat Bench (Mid Grip) 5 x 2 @ 175
Pause Flat Bench (Smol blok) 2 x 3 @ 175
Pause Flat Bench (Big blok) 2 x 4 @ 175
Just trying to get in some low rep upperbody volume.
Ring dips (w/chainz)
2 x 3
3 x 2
Played with the feeder chain length. Then decided to remove feeder chain, I think that worked best.
Rope Climb
Got like 75% of the way up before chickening out.
Band Straight Arm Lat PD 5 x 20
BTB Laterals x 4, x 10
DB laterals 2 x 20
Incline Pullovers 1 x 125 @ 15
1 Like
Axle Continental Clean + Split Jerk
4 x 1 @ 135
Felt fine. Warm up for split jerks is more methodical.
3 Drop Drill + 3 Split Jerks + 2 OH Squats
3 Drop Drill + 3 Split Jerks + 2 OH Squats
2 Drop Drill + 2 Split Jerks + 1 OH Squats
2 Drop Drill + 2 Split Jerks + 1 OH Squats
1 Drop Drill + 1 Split Jerks + 1 OH Squats
Really putting my best foot forward to learn Split Jerks.
Axle Continental Clean + Push Press
3 x 7 @ 110
2nd Pull off Pins + Push Press EMOM
12 x 2 + 2 @ 95
I think training the 2nd pull like this is a good idea. Saw some improvements on the second pull during my 135 sets. Practically flung it into my throat on the first set.
Farmer’s Shrugs (SS) Grandfather Clock Dead Hangs
136/hand x 10 (SS) 15 seconds
156/hand x 10 (SS) 10 seconds
176/hand x 5 (SS) 10 seconds
176/hand x 10 (SS) 10 seconds
156/hand x 20 (SS) 10 seconds
136/hand x 20 (SS) 10 seconds
Used a light layer of chalk. Bicep tendons are a bit achey. Probably from the high volume grip and axle work.
Incline Chain Tricep Extensions 7 x 22
Band Pullaparts 1 x 100
1 Like
SSB Squats
5 x 8 @ 205
Yeah buddy this felt good!
SSB Squats (Speed) (SS) Sandbag Throws
6 x 2 @ 135 + Looped Micro Minis (SS) 6 x 1 @ 23lbs
Got a little excited about doing a more regular Squat workout, forgot to do sandbag throws first.
Hack Squats
3 x 7 @ 270
Last rep was definitely no reps in reserve.
Peterson Stepups
2 x 12 @ 52
x 15
Calf Raises (SS) Tibia Raises
2 x 10 @ 180 (SS) x 3 @ 180, x 15 @ 90
When you accidentally 3 rep max Tibia Raises.
Hanging Leg Raises
4 x 15
1 Like
Axle Continental Clean + Split Jerk
20 x 2 @ 95
1 minute rest. Next week is 25 x 2 with the same weight. Might deload the week after or not, if not then it ups to 100 @ 15 x 2.
Incline Bench Press
x 6 @ 145
10 x 1 @ 105 + Looped Orange Micro Minis (Speed)
Pullups
2 x 5, 1 x 4
KB Bottoms Up Press 3 x 8 @ 26
Right QL playing up again. Going to have to work in some direct QL work starting next block.
Single Arm Cable Rows
3 x 15 @ 40, 50, 60
Low stress upper back work. Give my grip and lower back a bit of a break.
Feet Supported Handstand Circles
4 rounds. 2 each way.
2 Likes
.6" Deficit Axle Deadlift
4 x 6 @ 295
Felt pretty good overall.
Husafell Stone
@ 110 x 120 ft
@ 120 x 120 ft
@ 130 x 120 ft
@ 140 x 120 ft
@ 150 x 120 ft
@ 163 x 120 ft
Got some solid work on the Husafell stone. Could have gone heavier/done more in general but I got a decent amount of work in. Got a decent amount of time before I have to worry about whether I can do 220 or not
Band Terminal Knee Extensions
3 x 20 @ Blue Band
SSB Good Morning (SS) Jefferson Curls
3 x 15 @ 75 (SS) 3 x 15 @ 65
Widened grip out on each successive set of Jefferson Curls.
Would the legit husafel stone be within reach for us mere mortals