Continental + Drop Drill + Split Jerk + Push Press
10 x 2 + 1 + 1 + 2 @ 95
2.2 Miles walking. 1 Mile Jog
1 mile time: 10 minutes 52 seconds
So ever since this social isolation thing started I had the itch to start jogging, but with the Walking Lunge thing, it seemed like a bad idea to just jump into it. My “athletic” background is in endurance bicycling, and when I first started training again I started with a bunch of running and cardio and weights on the side. Went for a slow and steady pace that would not bust my lungs open and something I could do unbroken.
DOH Barbell Rows
4 x 20 @ 165
Deficit to Standard Pushup Ladder
(1, 2, 3, 4, 5, 6) 5, 4,3, 2 ,1
(Deficit) Standard
Tricep Metabolite Work:
DB Floor Skull Crusher (GS) DB NG Floor Press (GS) Band Tricep PD
3 x 22 @ 20/hand (GS) 3 x 22 @ 20/hand (GS) 3 x 25
Band Facepulls 4 x 30
Was FINALLY able to order a cheap squat rack. Only cost 130 USD. The exact logistics of the setup when it gets here will probably be annoying but I will make it work.
DOH Fat Grip
x 3 @ 185
x 1 @ 205
Deadlift
x 4 @ 390
Put on my fractional plates and tied my two 10lb dumbbells onto the bar tightly with some dress belts. Wanted 5, got 4 meh.
Baby Deficit DL
x 4 @ 325
x 6 @ 275
Jefferson Curl 3 x 15 @ 275
Snatch Grip Shrug 3 x 21 @ 275
“Spear” Throws 6 throws
https://www.instagram.com/p/B_Vl3JdgERk/
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Noice. That’s about what I got mine for in Downunder Dollars. Rated for 300kg so as long as I’m not rack pulling off it should be aight.
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390 x4 with damn near 3sec eccentrics is fucking solid in my eyes man
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@guineapig
Yeah I am not really worried about the capacity. The one I bought isn’t great apparently, apparently the safetys are only graded for 300. But I only have 370 in bar and plate weight and I don’t plan on failing reps. Which should be fine even for this rack. People in the reviews said they loaded it up to 385 without issues. Besides most of the work will be sub 300 anyways since my PR is 355.
@strongmanbrett
All those RDLs pay off. lol
Bruh yours sounds more dangerous than mine
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Probably, but its either this or build one out of wood and concrete.
or not at all 
Half Mile Weighted Lunges @ +22: 59 minutes 42 seconds
Quarter mile Split Time: 30 minutes 28 seconds
I checked the timer at 56:14 with less than .4 to go. I knew it was time to find it and grit through the pain. Tried to push myself to finish in one set again, but couldn’t physically do it. Still got me in a good position to finish with the time I wanted. Feeling better and better about that sub 2 hour mile, which is scheduled for May 6th.
Took off 20 minutes.
https://www.instagram.com/p/B_Xs3NIA_Y_/
Ab wheel showed up today that I ordered like a month ago.
Contintental + Split Jerk
2 + 2 @ 145
1 + 1 @ 155
1 + 1 @ 175
1 + 1 @ 185
2 x 2 + 3 @ 135
Super happy with this PR. Even though it was a pressout instead of a proper jerk. Had a little bit in the tank. Like I could have done 190 at about the same quality or 195 with risk attached. But I just wanted to peck the PR. Plus I could only jump to 190 or 205. So it made it easier to say just stop at 185. Side note. 185 went smoother than 175. Might be because I got more psyched up for the 185 or it was the warmup process being different than normal.
Continental + Pause Strict Press
4 x 3 + 5 @ 95
Muscle Continental 4 x 12 @ 65
Laterals 5 x 14 @ 20/hand
1 arm pushup progression 3 x 6/side
DB OH Tricep Ext 4 x 22 @ 20/side
Band Pullaparts 3 x 50
https://www.instagram.com/p/B_bnRJpgcZf/
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RDL
345 x 5
Stiff Leg Deadlift
2 x 7 @ 225
.75 Mile of Walking Lunges: 1 hr 5 24 seconds minutes (20 minute PR)
.5 Mile Split Time: 41 Minutes 38 seconds (2.5 min PR)
.25 Mile Split Time: 18 Minutes 41 seconds (1 min PR)
Killed it today. Was not mentally ready for this ,and kept procrastinating. Finally went and did it. As soon as I started I could feel the pop in each lunge. I knew this was going to be a good workout. Got PRs in all 3 times. Feeling really good about the time on my mile next week. I am estimating about 1 hour 40 minutes. I feel like if I can do the pace I was doing today I can get a 1hour 30minutes which would be freaking awesome.
1 more lunge training session before the the big day. Weighted .75 mile.
Ab Wheel (from toes)
3 x 3
https://www.instagram.com/p/B_f4Go9AACq/
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U gonna do anything with all this work capacity once the lock down is over?
I was thinking about that actually as I was doing this workout. What comes next? What do you do after something like this? I want to say that I have some crazy plan for afterwards but I don’t know what comes next. The uncertainty of when the lockdown is over doesn’t help at all.
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Periodisation brah. Start with sets of 20 on split squats and up and weight drop the reps until you hit heavy sets of 8. Your lower body will be massive
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and then in 4 months I will be doing walking lunges with 405 like Martins Licis.
All I know is I really want to squat again. had just gotten back into the swing of it when all this started. Glad I went for that PR the day I did, because that was the last time I squatted before all this started.
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maybe once the gym opens back up I should towards Stepups with 405. I was in the low 300 for reps last year. Not quite lunges but ya know baby steps.
Whatever floats ur boat. I’ve just noticed that split squats a good for me. They hammer my glutes like literally nothing else so I should do em more.
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Big Aerobic base makes anything possible. You could go and push some heavy volume and hit some solid new 1RM’s. Or get fucking huge lmao.
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Yee, be able to handle to some tougher Deadlift and Squat workouts going forward. Also better tolerance for brutal strongman training. will be interesting to see what happens when I can start training more events again or hell even squats.
Also squat rack arrived today 
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