BLESSINGS OF THE INFINITE STØRM: Week 2
Quick feeder workout to burn of some stress.
10 min EMOM
2 Pullups / 5 Pushups
Cable Pushdowns
2 x 40
BLESSINGS OF THE INFINITE STØRM: Week 2
Todays passage is Seeing Addictions, it talks about how morning coffee can turn from something small into something harmful pretty easily. I can relate to this because I know I am addicted to caffeine. I “need” two reigns before work. One as a “wake up” call and one to actually get going. I used to drink 5 energy drinks on average per day but since getting medicated for ADHD I am down to 3. Hoping to eventually get that down to 1 per day.
Also my social media addiction is pretty bad, I spend a lot of time “doom scrolling”. Which has been the main antagonist of my ability to focus on other goals, such as reading or writing. I get phantom pings, thinking I get notifications or texts, when in fact I didn’t. I do semi regularly take breaks from social media. I think I will need one of those soon.
Adjusted my deadlift work from the original plan, to get work in to rebuild it.
Banded Elephant Walk (Toes Up) 2 x 20
Band Sheiko Deadlift (SS) Deadlift ISO [Above Knee]
5 x 1 + 1 at 205 + yellow Band (SS) 5 x 3 ct
Practicing breaking the weight off the floor, and then a full rep. Using bands because why not. This did give me an idea for when I am able to train at the Bar again. Doing the first partial pull off the floor against very heavy bands paired with a regular full length pull on straight weight. I have been consuming a lot of conjugate and some more out there training styles, so I am full of different ideas.
Reverse Band Lunge
x 50/leg w/ yellow band + 5lbs
Sled Push
15 minutes at 55lbs
Ab Pushout 3 x 15 at 62
Side Bend x 6 at 70
Adductor 2 x 10 at 80
Treadmill; 10 minutes at 3.0
with heroic hip circle
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BLESSINGS OF THE INFINITE STØRM: Week 2
Woke up feeling beat up and tired, warmed up and felt explosive and powerful. My nervious system seems to be firing on all cylinders at the moment. Which is strange feeling.
Scapular Depression Drill w/ Band
2 x 15
Pause Bench Press (SS) Chinups
10 x 3 at 160 (SS) 25 x 2 at BW (197)
1.5 minute rest periods.
Band Elephant Walk
1 set of 100
Tempo Strict Press 0-1-3
3 x 2 at 100
Ban Suspended KB Curls 3 sets
Tate Press x7 at 30, 2 x 15 at 20
Wrist Hammers x 40 at 15
Adductor 2 x 20 at 90
Treadmill
10 minutes at 3.0 w/ Heroic Hip Circle
BLESSINGS OF THE INFINITE STØRM: Week 3
Neck being a bit cranky. Gotten a lot better overnight, but not “perfect.”
3 ct Pause Back Squat*
10 x 1 at 225
1.5 minute rest.
KB Walking Lunges
2 x 16 at 74
x 8 at 88
Abductor 3 x 20
Adductor 3 x 15 at 120
Ab Pushout
3 x 20 at 62
Suitcase Rack Pull
x 2 at 95
Treadmill w/ Hip Circle
9 Minutes at 3.1
1 Minute at 3.9
Just going to default to the heroic, will notate when it is otherwise.
BLESSINGS OF THE INFINITE STØRM: Week 3
Woke up early so my wife could drop me off at the gym on the way to work. Walking home was not fun with how cold it was.
Band Pullaparts 3 sets
Pause Incline Bench Press (SS) Weighted Chinups
10 x 1 at 135 (SS) x3 at +30, 9 x 2 at + 20
1.5 minute rest. Didn’t have it in me to push the chinup work today, so did the minimum and called it good.
Tempo Strict Press
3 x 4 at 85
Band Tricep Pushdown 3 sets
** Curls** 3 sets
Wrist Hammer Curl 1 x 30
Treadmill w/ Hip Circle
10 minutes at 3.1
BLESSINGS OF THE INFINITE STØRM: Week 3
Banded Elephant Walk (Toes Up) 2 x 20
Band Sheiko Deadlift (SS) Deadlift ISO [Above Knee]
x 1 + 1 at 275 + Red Band (SS) 5 x 3 ct
x 1 + 1 at 295
x 1 + 1 at 315
x 1 + 1 at 275
Stiff Leg Deadlift
2 x 10 at 135
Reverse Band Lunge
x 75/leg w/ green band
Took 2 sets on each leg.
Sled Push
10 minutes at 65lbs
Ab Pushout 3 x 22 at 62
Adductor 2 x 20 at 80
Treadmill; 10 minutes at 3.2
with heroic hip circle
BLESSINGS OF THE INFINITE STØRM: Week 3
Woke up feeling beat up and tired. Bench felt heavy and slow, but knew I could keep going. Between high life stress and training for Frog Stand, my upperbody is just under-recovered.
Wave 1 of this program is done. Wave 2 will be similar. 8 x 3, 8 x 1, Top set of 3.
Scapular Depression Drill w/ Band
3 x 20
Switched to the heaviest band this gym has. Next week will try stacking bands to see how that goes.
Pause Bench Press (SS) Reverse Band Chinups
x 6 at 185 (SS) 16 x 3 at BW (200.2)
Spoto Press (SS) Bench Press ISO
4 x 1 at 165 (ss) 4 x 3 ct
Since I didn’t get 10 reps on the top set, did some drop set work.
Tempo Strict Press 0-1-3
4 x 3 at 100
10 ct on the last rep of the last set. Continental clean each set.
Explosive Curls 3 x 4 at 40
BB Curls x 20 at 20
Tate Press 4 x 20 at 20
Wrist Hammers x 20 at 30
10 Minutes of Frog stand progressions.
Treadmill Interval
w/ Heroic Hip circle
3 rounds
1 Minute at 3.5
1 Minute at 2
Then finish with 1.5 Minutes at 3.5
Deadhang 1 Minute at BW (200.2)
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BLESSINGS OF THE INFINITE STØRM: Week 4
Neck crick is gone finally.
Band Elephant Walk 2 x 30
Back Squat*
8 x 3 at 225
2 Minute rest
KB Walking Lunges
x 8/leg at 44 + Yellow Band
x 8/leg at 44 + Orange Band
x 6 at 106
Sumo Dimmel Deadlift
2 x 15 at 275 + Yellow Band
The abductor machine work got swapped out for these.
Adductor 3 x 20 at 80
Ab Pushout
3 x 20 at 65
Treadmill Intervals w/ Hip Circle
Figured out programming the interval on treadmill
1 minute rest, 2 minutes work || 5 rounds
2.0 || 3.5
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BLESSINGS OF THE INFINITE STØRM: Week 4
Weighed in at 202 this morning. Felt pretty good today, minus some minor stomach distress.
Band Pullaparts 3 sets
Pause Incline Bench Press (SS) Weighted Chinups
8 x 3 at 125 (SS) x1 at +45
1.5 minute rest.
Tempo Strict Press
3 x 6 at 95
Continental clean each set.
Band Tricep Pushdown 3 x 40
Explosive Curls 4 x 2 at 50
Machine Curls 1 set of 20
Wrist Hammer Curl 2 x 30
Reverse Shrug 2 x 20
Frog Stand Progression [On toes]
2 x 20 ct holds
Treadmill w/ Hip Circle
1 Min at 3.6
1 Min at 4.0
1 Min at 4.2
22 Min at 2.5
BLESSINGS OF THE INFINITE STØRM: Week 4
Banded Elephant Walk 2 x 40
High Box Squat
3 x 3 at 275
Band Sheiko Deadlift (SS) Deadlift ISO [At Knee]
6 x 1 + 1 at 235 + Yellow Band (SS) 5 x 3 ct
Stiff Leg Deadlift
1 x 10 at 135
Reverse Band Lunge
x 75/leg w/ red band
Took 2 sets on each leg.
Sled Push
12 minutes at 70lbs
Ab Pushout 3 sets at 25
Adductor 3 x 20 at 100
Treadmill; 10 minutes at 3.5
with heroic + light hip circle
1min on || 1 Min off : 3.0 Incline
BLESSINGS OF THE INFINITE STØRM: Week 4
Scapular Depression Drill w/ Band
1 set at green + Yellow
2 sets green
Pause Bench Press (SS) Weighted Chinups
8 x 3 at 175 (SS) 10 x 3 at +8 (200.2), 5 x 2 [Wide Grip BW]
Tempo Strict Press 0-1-3
5 x 1 at 115
Explosive Curls 4 x 2 at 65
Tate Press 4 x 21 at 20
Wrist Hammers 2 sets
Treadmill with hip circle
11 minutes at 3.0 w/ 1.0
Frog Stand, got 2 very good holds.
Tried some early Front Lever progressions, got into a tuck lever with moderately high effort.
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BLESSINGS OF THE INFINITE STØRM: Week 5
Band Elephant Walk 2 x 30
Back Squat*
8 x 1 at 245
2 Minute rest
KB Walking Lunges
3 x 10 at 88
Sumo Dimmel Deadlift
2 x 15 at 300 + Yellow Band
Adductor 3 x 21 at 80
Ab Pushout
3 x 20 at 75
Treadmill Intervals w/ Hip Circle
11 Minutes at 3.0 w/ light hip circle with 10 lb bag
Iron Tadpole
Just what I am calling the frog stand progression before lift off, and with added weight
2 x 30ct w/ + 25
BLESSINGS OF THE INFINITE STØRM: Week 5
Looking forward to heavy top set triples next week.
Band Pullaparts 3 sets
Pause Incline Bench Press (SS) Weighted Chinups
8 x 1 at 145 (SS) x2 at +40, 15 x 2 w/reverse yellow band
1.5 minute rest.
Tempo Strict Press
3 x 6 at 95
Continental clean each set.
Band Tricep Pushdown 3 x 40
Explosive Curls 4 sets
Wrist Hammer Curl 2 x 30
Band Wrist supe/pronation 1 set each
Iron Tadpole
20ct at +45
Treadmill w/ Hip Circle
10 Minutes at 3.0 [Light Hip Circle] + 20 lb sandbag
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BLESSINGS OF THE INFINITE STØRM: Week 5
Banded Elephant Walk 2 x 30
High Box Squat
3 x 3 at 300
Was able to increase speed. The box is pretty high, goal is really to feel heavier weight on my back, than what I am doing on Sunday. Plus some speed and realization of the hip work I have been spamming.
Band Sheiko Deadlift (SS) Deadlift ISO [Well Above Knee]
6 x 1 + 1 at 245 + Yellow Band (SS) 6 x 3 ct
This is finally feeling like its supposed to, light.
Reverse Band Lunge
x 33, 33, 34/leg with green band
Sled Push/Pull
15 minutes at 90lbs
Needed to share turf with 3 other people. So at least 8 or minutes or so, pretty short push, pretty short pull. Once they finished, I switched to just push.
Ab Pushout 3 x 21 at 77
Stacking the kettle bell on top of some plates on my stomach to be able to progress this.
Adductor 3 x 20 at 120
Treadmill; 10 minutes at 3.0
with [light hip circle]
BLESSINGS OF THE INFINITE STØRM: Week 5
Scapular Depression Drill w/ Band
3 x 20 at Green + Red
Pause Bench Press (SS) Weighted Chinups
8 x 1 at 190 (SS) 5 x 3 at +10 (204), 10 x 4 [Wide Grip BW]
Tempo Strict Press 0-1-3
4 x 2 at 105
Continental clean each set. Practiced pulling the bar higher than needed on the first pull of the clean.
Machine Preacher Curls 3 sets
Tate Press 4 x 21 at 25
Wrist Hammers 1 set
Trapbar carry with hip circle
45 sec w/135 + medium band
35 sec w/135 + medium band
10 minutes on the ERG Rower.
Tadpole Stands, couple sets. I think I could do a full frog stand if I wasn’t afraid of falling on my face.
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BLESSINGS OF THE INFINITE STØRM: Week 6
Band Elephant Walk
3 sets
Back Squat*
280 x 3
300 x 3
315 x 3
Sumo Dimmel Deadlift
2 x 11 at 315 + Yellow Band
KB Walking Lunges
3 x 10 at 44 + Yellow Band
Adductor 3 sets
Ab Pushout
x 10 at 122
x 13 at 72
x 13 at 62
Treadmill w/ Hip Circle
10 Minutes w/light hip circle
https://www.instagram.com/p/DFmVJ_5uPH0/
Band Pullaparts 3 sets
Incline Bench Press (SS) Chinups
x 3 at 155, 165, 175 (SS) 6 x 5 [WG] at 206 BW, 3 x 2
Tempo Strict Press
4 x 9 at 85
Continental Clean each set. 10 ct hold at lock out on last rep of last set.
Band Tricep Pushdown x40, 40, 30, 30
BB Curls 4 x1 at 65
Machine Curl x 12 at 50
Wrist Hammer Curl x5 at 44, x30 at 20
Treadmill w/ Light Hip Circle
Quarter mile at 5.0
7.5 Minutes at 2.8
BLESSINGS OF THE INFINITE STØRM: Week 6
Banded Elephant Walk 2 x 30
High Box Squat
3 x 1 at 335
Smaller box next week.
Band Sheiko Deadlift
x 1 + 1 at 295
x 1 + 1 at 315
x 1 + 1 at 335
x 1 + 1 at 365
Instead of a heavy triple, this was programmed at a heavy single. Maintaining the band and additional break off the floor. Next week it changes to just deadlift against bands with a stronger band.
Band Lunge
x 33, 17 w/ Orange Band
Back to reverse band next week.
Sled Push
10 minutes at 100lbs
Adductors 3 sets
Ab Pushout 3 x 21 at 25
Instead of just pushing, let my belly sink a bit and then push.
Treadmill w/ hip circle
.25 at 5.1 w/ light hip circle
7 Minutes at 2.8
BLESSINGS OF THE INFINITE STØRM: Week 6
Scapular Depression Drill w/ Band
3 x 20 at Green + Red
Pause Bench Press (SS) Weighted/Chinups
x 3 at 175 (SS) 6 x 3 at BW
x 3 at 185
x 3 at 195
x 3 at 205
x 3 at 210
Weighted Chinups notes:
2 x 3 at +8
x 3 at + 15
x 1 at +35
2 x 1 at +45
Not in order, super set with all bench or strict press work.
Strict Press
x 1 at 135
x 12 at 95
Continental clean each set. 5 ct pause on the belly.
Barbell curl
3 x 1 at 80
x 30 at 20
Tate Press 3 x 21 at 30, 1 x 20 w/Yellow Band
Wrist Hammers 1 set of 50
Thick Handle Deadhang (206 BW)
15 Seconds +35
5 seconds at +45
30 seconds at BW
Realized today the crossbar of the racks at anytime looked like a good diameter to train grip for axle stuff. So started doing some chinups and deadhangs off of that
Treadmill w/ Hip Circle
20 minutes at 3.0 w/ Heroic
How do you find development woth the super set?
Growing like a weed right now. Helps that my appetite is so strong right now. Eating about 1.5lbs of meat a day + various other things. But certainly the way I am doing it is increasing the volume of of high quality reps. Can definitely feel my clothing getting tighter around the shoulders/arms.