Lunges (w/ Barbell) @ 45lbs. Reps / leg. (#) is running rotal
x 15
x 15
x 16
x 16
x 15
x 12
x 13 (102)
x 12 (114)
x 20 (134)
x 15 (149)
x 15 (164)
x 15 (179)
x 21 (200)
x 12 (212)
x 14 (226)
x 12 (238)
x 12 (250)
So that worked out as planned. My leg and glute DOMS cleared up. Decided I should work harder on continentals since when the Lunge madness is over thats how I am gonna get weight to my shoulders for Front Squats
Contintental + Split Jerk
4 x 2 + 2 @ 145
Strict Press
@ 95, 6, 9, 9, 9
Muscle Contintenals 3 x16 @ 45
Lateral Raises 4 x 25 @ 10/hand
DB OH Ext 4 x 25 @ 10/hand
Plyo Pushups 2 x 3 @ +10
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Snatch Grip Deadlift
315 x 5
Pause Deadlift
3 x 4 @ 275
Half Mile Walking Lunges: 48 minutes 53 seconds
Quarter Mile Split Time: 20 minutes 54 seconds
Getting faster and can go for longer sets and shorter rest. Training is definitely working. Interesting to see how things pan out.
Curlups 3 x 105
What the hell, man.
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Training to cut time off the mile I did last year.
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I should have refrained from posting that until I saw you do the mile. That’s sick man.
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I am on week 2 of a 6ish week prep for the mile. I am starting to have hope that I will get a decent time. It’s nice to have something specific to work towards.I will never get close to Hobie Call’s record, but I would like a decent time
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Split Jerk
2 + 2 @ 135
10 x 3 @ 115
Barbell Row
3 x 20 @ 135
Floor Press
2 x 10 @ 135
x 10 @ 155
Racked off by textbooks, yearbooks, and plates I wasn’t using. 0/10 almost smashed face in.
Band Pullaparts
3 x 50
Tricep Metabolite Work:
DB Floor Skull Crusher (GS) DB NG Floor Press (GS) Band Tricep PD
3 x 12 @ 20/hand (GS) 3 x 12 @ 20/hand (GS) 3 x 20
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Deadlift
365 + Purple band (3 loops) x 6
Exceeded my expectations. Hoping to get 8 or more next time this comes around.
Deficit Deadlift
2 x 8 @ 225 + Purple band
Jefferson Curls 3 x 12 @ 245
Snatch Grip Shrugs 3 x 22 @ 245
DOH Fat Grip DL 2 x 1 @ 205, 1 x 2 @ 185
Forgot to do the fat grip during Deadlift warmups, snuck it in at the end instead.
2 Likes
Quarter Mile Weighted Walking Lunges:
- 20lbs; 27 minutes 31 seconds
Was hoping to get a better time, but sub 30 for my first actual weighted quarter isn’t terrible
2 Likes
What was the RPE of that set tho
RPE 3.14. Burn rating 11.
One of my sub-goals is to be able to do a quarter mile unbroken after the mile.
Continental + Split Jerk
4 x 2 + 1 @ 155
Felt good.
Strict Press
115 x 2
Didn’t feel great so I backed and did some volume instead.
Muscle Continentals + Strict Press
12 + 12 @ 65
Laterals 5 x 12 @ 20/hand
Band Pullaparts 3 x 50
DB OH Ext 4 x 28 @ 12/hand
1 arm pushup progression 3 x 3/side
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Deficit Deadlift (Band)
315 x 7
Sumo Deadlift (Band)
2 x 7 @ 225
Half Mile of Lunges Round 2: 44 minutes 3 seconds. Shaved off almost 5 minutes.
Quarter mile split time: 19 minutes 41 seconds. Shaved off a little over minute.
Most of the time cut off was cutoff during the second half. Interesting.
Curlups 3 x 125
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Sleep schedule got way jacked up. Slept in super late. Awake for about an hour for videochat lecture and then fell back asleep. Slept on my side for a bit apparently as my left shoulder was a little jacked up when I woke up.
Continental + Split Jerk + Push Press
7 x 2 + 2 + 1 @ 95
BB Row
3 x 20 @ 145
Deficit Pushup Ladder
1, 2, 3, 4, 5, 4,3, 2 ,1
Bad Pullaparts
3 x 50
Tricep Metabolite Work:
DB Floor Skull Crusher (GS) DB NG Floor Press (GS) Band Tricep PD
3 x 18 @ 20/hand (GS) 3 x 18 @ 20/hand (GS) 3 x 22
I got my days mixed up and did these on the wrong day. Could definitely feel the fatigue creep while deadlifting tonight.
4/16
Half Mile of Weighted Walking Lunges @ +20
1 hour 20 min
So this was brutal mentally and physically. Was pretty ready to give up at .41 miles. Pushed on. When i checked the distance and it said .46 I was just completely empty inside. I told myself just one more set, do it one more set. No matter how painful, just do it in one more set. So I started the set, whenever I was about to stop, I just kept saying just one set, do it in one set. Just kept telling myself that over and over and over until that marker on my phone ticked over to .5.
4/17
DOH
325 x 1
Deadlift
365 x 6
Deficit DL
315 x 3
275 x 6
Jefferson Curl
3 x 12 @ 265
Snatch Grip Shrugs
3 x 16 @ 265
2 Likes
Continentals + Split Jerk
4 x 2 + 2 @ 135
Foot speed felt and looked good.
Continentals + Pause Strict Press
4 x 2 + 4 @ 95
Finding different ways to work in the weight increments that I have on hand.
Muscle Continentals 3 x 20 @ 45
Laterals 5 x 12 @ 20/hand
1 arm pushup progression 3 x 4/side
DB OH Ext 4 x 32 @ 12/hand
Band Pullaparts 3 x 54
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Sumo Deadlift
325 x 5
RDL
325 x 8
I think technically an RDL PR since I have never gone above 320, idk.
.75 Mile of Walking Lunges: 1 hour 25 minutes
Half Mile Split Time: 55 Minutes 48 seconds
Quarter Mile Split time: 24 minutes 48 seconds
Slow but steady, was able to repair my pace a little bit in the last quarter. I was able to go marginally faster in the last quarter mile as opposed to the second quarter mile. Just barely going fast enough to pace under a 2 hour mile. Hoping the partial deload and not doing the mile directly after Deadlifts will help with making sure it comes in under 2 hours.
Curlups 3 x 200
All 3 sets unbroken
2 Likes
Are the volume lunges making u thicc?
Legs looking hyooge!
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