Going to hammer some Bench work for a bit.
Reverse Pec Dec (SS) Cable Laterals
4 sets of 25 reps
Slingshot Bench x 1 at 205
Big Block Bench 3 x 15 at 155
Pullups 2 x 2 at +10, x 7 at BW
Cable Curls (SS) Perfect Hammer Curls 3 sets
Front Raises x 50 at 25
Calf Raise Drop Set
6 plates on Leg Press + Red Band + Orange Micro Minis
Bands anchored to the safetys so I can change the amount of band tension for the drop. Once it was at the top position, dropped a band, then did more, then dropped the last band for the final part of the set.
Got diagnosed with ADHD, something I pursued because of my frustration with the symptoms. Started medication for it yesterday. I feel fucking incredible.
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Reverse Pec Dec (SS) DB Laterals
4 sets
Slingshot Bench x 2 at 205
Big Block Bench 3 x 17 at 165
Pullups 2 x 11, 2 x 9
Cable Curls (SS) Perfect Hammer Curls 3 sets
Front Raises x 50 at 25
Calf Raise Drop Set
4 plates on Leg Press + Green BAnd
Bands anchored to the safetys so I can change the amount of band tension for the drop. Once it was at the top position, dropped a band, then did more, then dropped the last band for the final part of the set.
Feet Up Pause Bench Press (SS) Band Pullaparts
x 1 at 205
5 x 1 at 185
Chin up 3 x 8, 1 x 11
Tricep PD (SS) Floor Skull Crushers 3 sets
Pec Dec 3 sets
Calf Raise Drop Set
4 plates on Leg Press + Orange Micro Mini BAnd
Bands anchored to the safetys so I can change the amount of band tension for the drop. Once it was at the top position, dropped a band, then did more, then dropped the last band for the final part of the set.
Pause Back Squat
x 1 at 300
3 x 2 at 230
Marrs Bar Box Squat
2 x 2 at 330
x 1 at 380
x 2 at 400
3 x 2 at 240
Pause Deadlift
6 x 1 at 275 + Orange Micro Minis
Calf Raise
12 plates, 2 x 10
6 plates, x 20
Backwards Sled Drag
10 Minutes at 90lbs
Ab Pushout
3 x 10 with 20 ct hold on the last rep of each set
https://www.instagram.com/p/DDDMGLdRwrv/?img_index=1
Sling Shot Bench (SS) Band Pullaparts
x 1 at 235
Big Block Bench
x13, x12, x5 at 205
Grenade Handle Pullups
4 x 5 at 195 BW
Cable Curls (SS) Perfect Hammer Curls 3 sets
Front Raises x 20 at 45
Calf Raise Drop Set
2 plates on Leg Press + Orange Bands
Bands anchored to the safetys so I can change the amount of band tension for the drop. Once it was at the top position, dropped a band, then did more, then dropped the last band for the final part of the set.
BLESSINGS OF THE INFINITE STØRM
“In the lands of Adrasia, the God of War blesses his most devout with either the power to wield lightning from his infinite storm or fire from his infinite inferno. Those purveyors of high skill are blessed with the Infinite Storm, those who are of incredible strength are blessed with the Infinite Inferno. Some say those who can maximize both are blessed with the True Storm.” - Godrick, Lorekeeper
Down a car right now, with no way to get to my gym of choice. Signed up at Anytime Fitness which is 12 minute walk from my apartment so I can continue to train. Probably puts any competition plans on hold until late next year. Wasn’t able to train for a bout a week, been doing some band stuff and kettlebell stuff at home. Most notably Banded Elephant Walks, which seem to be helping with my hamstring mobility quite a bit.
Pause Bench Press (SS) Band Pullaparts
2 x 2 at 185
x 10 at 135
Adductor Machine
3 x 12 at 90
Abductor Machine
3 x 20 at 90
Walking Lunges
2 x 20 at +10
Hammer Wrist Curls
3 x 30
BLESSINGS OF THE INFINITE STØRM: Reload
Band Elephant Walk
2 sets
Above Knee Rack Pull
365 + Yellow Band x 3
Deadlift
2 x 5 at 185 + Yellow Band
Reverse Band Lunge
x50 w/ Green Band
Abductor 1 set
Adductor 3 sets
Hammer wrist Curls 3 sets
BLESSINGS OF THE INFINITE STØRM: Week 0.5
Using Inverted Juggernaut as a base model for this training block, but since I am not used to this volume of the main lift work so I am doing a load in week. Week 2 volume with week 1 weights with lower rest periods.
Band Elephant Walks
2 x 20
Just keep spamming these.
Back Squat
10 x 3 at 185
1 minute rest.
Barbell Lunges
3 x 10 at 45 + yellow band
Working from the bar with band and once I get 10 reps for each will go up in weight.
Abductor Machine 3 x 10 at 170 (Machine Max)
Adductor Machine 3 x 11 at 110
When I have access to these machines I like to use them.
Ab Pushout
3 x 20 at 35
Long pause on the last rep of each set
https://www.instagram.com/p/DD5GIKhx70S/?img_index=1
BLESSINGS OF THE INFINITE STØRM: Week 0.5
Band Pullaparts 3 sets
Pause Incline Bench Press (SS) Weighted Chinups
10 x 3 at 105 (SS) 13 x 2 at + 10
The incline was very easy, which I am fine with for this week. 1 minute rest between rounds.
Tempo Strict Press
3 x 5 at 65
1 continental clean per set.
Band Tricep Pushdown 3 x 30
Incline Curls 3 x 15 at 15
Wrist Hammer Curl 1 x 35
https://www.instagram.com/p/DD7ZQENOS-o/
BLESSINGS OF THE INFINITE STØRM: Week 0.5
Day early because of the holiday.
Deadlift
10 x 3 at 185 + Orange band
1 Minute rest. Beltess, all double overhand because so light.
Reverse Band Lunge
1 x 50/leg w/ Red Band
Building some lunge rep endurance
Sled Push
12 Minutes at 45 minutes
Ab Pushout
3 x 10 at 62
Adductor 2 sets
Abductor 2 sets
Wrist Hammer
x 30 at 15
Treadmill
15 minutes w/ hip circle at 2.8 mph
https://www.instagram.com/p/DD-pzxfuo1T/
BLESSINGS OF THE INFINITE STØRM: Week 0.5
Started creatine supplementation again after being off it for several months. Cut it out during the cut, to make sure I made weight. Now that gaining is the plan, its good time to put it back in.
Scapular Depression Drill w/ Band
2 x 15
Pause Bench Press (SS) Chinups
10 x 3 at 145 (SS) 20 x 3 at BW (196)
1 minute rest periods. Chinups were superset with everything since the RX is as many sets of 3 as possible.
Band Elephant Walk
x 30 w/ Elevated toes
Tempo Strict Press 0-1-3
3 x 2 at 95
Preacher Curl 3 sets
Tate Press 3 x 20 at 15
Wrist Hammers x 40 at 5/hand
10 Minutes on treadmill (2.8) with hip circle
https://www.instagram.com/p/DEFxZVNOa0D/
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BLESSINGS OF THE INFINITE STØRM: Week 1
Back Squat
10 x 5 at 185
2 minute rest.
Barbell Lunges
3 x 10 at 55 + Orange band
Missed re rack, band cause the bar to thwack the back of my head.
Abductor Machine 3 x 20 at 110
Adductor Machine 3 x 13 at 110
Ab Pushout
2 x 40 at 20
Long pause on the last rep of each set
https://www.instagram.com/p/DELFQvNx-h7/
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BLESSINGS OF THE INFINITE STØRM: Week 1
Band Pullaparts 3 sets
Incline Bench Press (SS) Weighted Chinups
10 x 5 at 110 (SS) 21 x 2 at + 15
1.5 minute rest. Chinups supersetted with everything.
Tempo Strict Press
3 x 5 at 70
Band Tricep Pushdown 3 x 30
Band Suspended KB Curls 3 x 20 at 20
Wrist Hammer Curl 1 x 40
10 Minutes on treadmill (2.9) with hip circle
BLESSINGS OF THE INFINITE STØRM: Week 1
Seems I might have tweaked my right QL on Monday. Tried to deadlift but decided against pushing it.
Deadlift
x 5 at 185 + Orange Band
Reverse Band Lunge
x 50/ leg w/ Orange Band + 5lbs
Sled Push 10 minutes w/ 55lbs
Abductor 4 sets
Adductor 4 sets
Seated Hamstring Pulses
3 sets
Treadmill; 10 minutes at 2.8
First 4 minutes I doubled up hip circles, that was tough so dropped to the lighter of the two for the remaining 6 minutes.
Side Bend 2 x 20 at 30
Jefferson Curl 3 x 2 at 95
Endless Rope Oblique Sling 2 x 20/side
BLESSINGS OF THE INFINITE STØRM: Week 1
Scapular Depression Drill w/ Band
2 x 15
Pause Bench Press (SS) Chinups
10 x 5 at 145 (SS) 16 x 4 at BW (197)
1.5 minute rest periods.
Band Elephant Walk
Tripled band for 1 good set
Tempo Strict Press 0-1-3
3 x 2 at 95
Preacher Curl 3 sets
Tate Press 3 x 12 at 20
Wrist Hammers x 50 at 10/hand
Adductor 2 sets
Abductor 1 set
Excited to see you kill the next meet!
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Thanks, probably gonna be a while though. Hoping for Oct/Nov right now.
BLESSINGS OF THE INFINITE STØRM: Week 2
Back Squat w/ Hip Circle
10 x 3 at 205
2 minute rest.
After the weird light strain last week I have been spamming oblique work, hip adduction, and abduction work. Hopefully this holds up and I can deadlift on wednesday.
KB Walking Lunges
2 x 24 at 45
x 24 at 55
After thwacking the back of my head because of the weird set up last week, I decided to shelf that variation for now and swapped in kettlebell walking lunges.
Band Abductor x 60
Band Adductor 2 x 60
Ab Pushout
2 x 60 at 20
Long pause on the last rep of each set
https://www.instagram.com/p/DEdMhvyRey0/
BLESSINGS OF THE INFINITE STØRM: Week 2
This year, my only news year resolution type deal that isn’t just compounding work from training, reading, writing etc… since these are things I already do and have established goals I am working towards in some facet. Is reading the daily page from the Daily Stoic. I don’t necessarily subscribe to stoicism, I do like some ideas and am using the chance to reflect on my personal philosophies.
The summary of todays passage is Where, Who, What and Why which digs into the question considering who you are and where you come from. and why care about the opinions of people of those who don’t understand you beyond a superficial level.
The second part is something in particular I have learning to handle. Not caring about the jeers and opinions of particular groups of people. Doing what I feel/know to be right for my personal understanding of my situation. I do feel like this something that gets easier with age and therapy, at least for me. I know who I am on a fundamental level so it’s getting easier to not care about other people’s dumb opinions of me.
Band Pullaparts 3 sets
Incline Bench Press (SS) Weighted Chinups
10 x 3 at 125 (SS) 21 x 2 at + 20
1.5 minute rest. Chinups supersetted with everything.
Tempo Strict Press
3 x 5 at 75
Band Tricep Pushdown 3 x 35
Preacher Curls 3 x 11 at 35
Wrist Hammer Curl 1 x 40
10 Minutes on treadmill (2.9) with hip circle. Heroic + Light