W1D4 Building the Monolith
Frequency method: 100 pushups 50 chins 100 pull aparts
Conditioning:
Sled drag/push 200lbs x 10 rounds. Resting 90s between rounds
Got in some OS resets, carries, and a walk.
Sore AF today
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W1D5 Building the Monolith
Frequency method: 100 pushups 50 chins
Lifting:
Squat 5sPro with widow maker
200lb 1x5
230lb 1x5
255lb 1x5
135lb 1x20
OHP
95lb 10x5
Weighted chins
35lb 5x5
100 pull aparts
DB shrugs
25lb DB 2x50 ( was aiming for a 100 and this was way harder than i thought)
Ab Wheel 3x15
Usual OS resets and carries
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W1D6 Building the Monolith
Recovery Day
30 minute circuit:
3 mins airdyne
20 cossack squats
20 leg swings
20 mt. Climbers
3 standing ab wheel
Ended with a 1 min dead hang
Definitely can feel the increase in volume this week. Body is adapting but sore as hell yet. Also hunger is skyrocketing which makes the bulking more tolerable
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W2D1 Building the Monolith
Lifting:
Squat 5x531
185 1x5
215 1x5
240 5x5
OHP 5s pro with AMRAP
90 1x5
100 1x5
115 1x5
90 1x20
100 chins
150 dips
100 pull aparts
Ab wheel 3x15
Time:45:36
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W2D2 Building the Monolith
Frequency method: 60 pushups 30 chins (light day for these)
Conditioning:
10 rounds sled push/pull 200lbs with 90s rest
Also have bball tonight which sort of sucks. I get really sore from playing but its the last game so i dont wanna miss it
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W2D3 Building the Monolith
Frequency method 60 pushups 30 chins
Lifting:
TBDL 3x531
255 1x5
295 1x5
330 3x5
Bench 5x531
135 1x5
160 1x5
180 5x5
Db Row 50lb 7x12
Poundstone curls 25lb axle x 50, 35, 15 ( trying to get to 100 straight )
Hanging leg raises 3x12
1 Mile walk
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W2D4 Building the Monolith
Conditioning:
10 rounds sled push down and back driveway 200lb
Skipping my FM work as of late. Between being beat up by the monolith and all the OS work its hard to find time. No excuses but its extra curricular so I dont feel guilty letting it slide a bit.
Will get a mile stroller walk in after my little one wakes up.
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W2D5 Building the Monolith
Lifting:
Squat 5sPRO with widowmaker
185 1x5
215 1x5
240 1x5
155 1x20
OHP 70lb 10x5
Wt chins 45lb 5x5
100 facepulls
100 shurgs with empty trap bar
2x15 ab wheel
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W2D6 Building the Monolith
Recovery day:
OS Resetsā¦
20 mins airdyne
10 mins of carries and crawling
ā¦OS Resets
This is a literal tonic for me. Feels amazing to the point of not wanting to stop. Happy weekend everyone!
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W3D1 Building the Monolith
Lifting:
Squat 5x531
215 1x5
250 1x5
270 5x5
OHP 5PRO with FSL amrap
100 1x5
115 1x5
130 1x5
100 1x15
100 chins
150 dips
100 pull aparts
Felt terrible today. Didnt take care of myself yesterday and was up with a sick kid in the night. Lower back is barking from those squats which is a major disappointment. Well see how it feels tomorrow. Need eat a lot more tonight, walk, and OS Resets yet.
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W3D2 Building the Monolith
Conditioning:
TB2 GC9
3 pullups
5 burpee
10 squat
10 min amrap
Thenā¦
10 min emom airdyne sprints 10/50
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W3D3 Building the Monolith
Lifting:
Rack Pulls from Knee 3x531 (back is acting up so did high rack pulls to accommodate)
295lb 1x5
330lb 1x5
370lb 3x5
Bench 5x531
160lb 1x5
180lb 1x5
200 5x5
DB rows 60lb 70
Axle curls 45lb 100
Hanging knee raises 2x12
Disappointed in my back. Going to play it day by day. Not worth reinjury but damn i wanna finish this 6 weeks.
Lots of OS today as well
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