How’s this going? Did you stick to two leaders and an anchor?
I did not. I was feeling run down from all the refereeing I was doing and the volume of the work that I just went back to doing PR sets and just getting the work in quickly.
Got away from the logging.
Busy with refereeing and life. Kept up with the lifting though. Mostly doing some type of over-warmup single and then repping out.
3/23/21 @ 4am:
TBDL-Worked up to 295x1, then 275x10/5
Did some curls but was too tired so showered and went back to sleep til 6:40. Thankfully, the kid decided to sleep in this am. Very rare occurrence.
2 years later: Didn’t follow up on my plan to do 2 leaders/anchors but have been working out pretty much consistently since my last post. Mostly doing walrus workouts and sprinkling in burpees, sandbags, fake kegs (bags of sand wrapped tightly in duct tape to resemble a keg of sorts), stone style sandbags, and whatever other ideas I get from the other members on this forum. Last picture post was back in January 2021 and I was at 217.3lbs. This morning, clocked in at 199.1.
Workout this am: 4/7/23 @ 5am (WV20)
A1) Squats: 10x15 = 150reps
A2) Chins: 10-8-7-8-6-7-6-6-6-7 = 71 reps
A3) Squats: 10x15 = 150reps
A4) Pushups: 20-17-15-14-15-14-14-13-13-13 = 148
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Great progress! Welcome back.
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Rough time waking up this am. Kept hitting the snooze but I finally got out of bed to do another Walrus circuit.
Easter festivities over the weekend took me from 199 on Sat am to 204 on Sun am to 209 this am. Not upset at all. The candy, cakes, ice cream, hot dogs, chick fil a nuggets, mac and cheese, mississippi roast, ham, mashed potatoes, soft pretzels, and sweet tea vodka/lemonades were all worth it.
Chins went: 8-7-6-7-6-6-6-7-6-6 (65)
pushups went: 17-13-13-12-13-13-13-14-12-12 (132)
Squats were sets of 15 in between chins/pushups. Done with 20lb vest.
Did 3.93mi walk at lunch.
Nutrition on point so far today.
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4/11/23 WORKOUT:
20:00 TOTAL (WV20)
EMOM) SANDBAG GROUND TO SHOULDER: 1 (135lb)
REST OF MINUTE) BURPEES: AMAP = 96 TOTAL
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4/12/23 @ 0500 (WV20)
A1) BW Squats: 1015
A2) Chins: 10+9+7+7+6+7+6+6+6+6 = 70
A3) BW Squats: 1015
A4) Pushups: 20+14+16+14+13+14+13+12+13+13 = 142
Slow weeks at work are a struggle when it comes to nutrition. My office has PB crackers, mini pretzels, cookies, and candy. The candy isn’t too big of an issue for me but I love PB crackers. I can never just take 1 pack. Always 2. And once I have those 2, I’m always wanting more, SMH.
Anyways, that happened yesterday. Brought in some oranges and apples today to take care of those “boredom/hunger pangs”.
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Got in a lunch time walk of about 3.93 miles yesterday.
No workout this am. Baby had a rough night of sleep and I either forgot to set my alarm or just turned it off without knowing. Maybe I’ll workout tonight after work. Probably not.
Nutrition still on point for the week.
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4/14/23
No walk yesterday. Had to run some errands during lunch.
Nutrition on point during the work day then fell off the wheels once I got home. Whoops. New day today.
Other kid had a fever yesterday and last night so it was another rough night of sleep for both of us. Was up at 6am and figured I could get in a quick “5/3/1 Jack Shit” workout.
TBDL for 280*17(PR) - As the Three Stooges say… “Success. Success. Success!”
May or may not get in a walk today. Have another errand to run at lunch time and then maybe I’ll do half the loop instead of the full one. Or maybe I won’t do it at all.
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4/14/23 PM
Got the walk in. 2.5 miles.
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Weekend training update:
4/15/23 @ 0500
TBDL: 3307 (PR)
Kroc Row: 10514/14
4/16/23 @ 0500
Another day I didn’t want to do anything but considering I ate like an a-hole on Saturday, just did 10 rounds of 5 chins/10 pushups/15 squats.
4/17/23 @ 0500
Been in a mental funk lately. Couldn’t decide what to do this am. Did a couple 135lb zercher dls. A couple 135lb sandbag shoulders. 1 burpee. Puttered around the basement looking for something to do. Picked up a weight vest, too heavy/lazy to put it on so I put it down. Walked up two flights of steps. Showered. Got dressed and laid back in bed for 10 mins. Picked up, walked, and put my daughter (about 20lbs) down a couple times. Did a couple curls to my lips with my coffee mug. Made sure to switch hands to keep the arms balanced. Got some activity in today.
Gotta figure out what I’m going to do for tomorrow. I need to stop trying to do everything under the sun and scale back my stuff. I need to do something everyday but I also need some kind of plan. Not good with “chaos” like Pwn is. I wish I could think/do things the way he does, but it’s not how I’m wired.
I’ll definitely keep the WALRUS sessions in every other day. I have some ideas for the sandbag that I may or may not be able to do. We’ll see. Enough rambling for the day, I need to work.
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4/17/23: Lunchtime walk - 2.5mi
4/18/23 @ 0500
Snatch Grip DL with thick bar: 225x3/230x3/220x3
Zercher DL from floor: 155x3/3/3
Cleans w/ thick bar: 155x3/145x3/150x3
Gonna try and do the above “Easy Strength” style maybe 2 times a week
Finished with something online for Greco-Roman Wrestling/Conditioning: basically I do a roll with the 135 sb and then pick it up and shoulder it. Trying to be as explosive as possible. Did that for 10:00 - got in 10 rolls/shoulders
This am felt good compared to the last couple of days. Wanted to get up and get into it. Feeling good about myself.
I never did wrestling growing up. Was always basketball/soccer/baseball. But after rooming with a wrestler in college, I got hooked on the sport. It is one of those sports I wished I had done instead of hoops. So now I am trying to make up for it by basing my workouts around wrestling style strength and conditioning.
If anyone here with a wrestling background has any other suggestions for a wrestling style conditioning session that I can use with my sandbag, it would be appreciated.
Nutrition on point yesterday.
Hope everyone else has a good day.
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4/18/23 @ 1200: walk - 2.5mi
4/19/23 @0445 - Walrus Circuit
A1) Chins: 10+9+7+7+8+7+6+6+6+6 = 72
A2) Squats: 1015 = 150
A3) Pushups: 20+16+15+14+16+14+13+13+13+13 = 147
A4) Squats: 1015 = 150 (300 total)
Nutrition on point. Started adding 2cups drinkable egg whites to 1lb of 80/20 ground beef to make the protein/fat ratio better and just to give it more volume. Fills me up at dinner time.
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4/19/23 @ 1200: walk - 3.93mi
4/20/23 @0445 - Strength
SGDL - 22533
Zercher - 15533
Cleans - 15533
Sandbag Wrestling - 10 roll & pickups in 10:00
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4/20/23 @ 1230: walk - 2.5mi
4/21/23: No workout. Dad duties kept that from happening.
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4/22 to 4/24: workouts completed = Standing ab rotations while sweeping the floors. Wax on wax offs while cleaning the shower. One arm wet wipe flies dusting the house. Picking up strollers and mini electric jeeps and carrying them into the shed. Setting up and taking down the moon bounce. Cardio was chasing after kids all weekend. First birthday weekend for my daughter was a success.
Actual lifting workouts completed: None. As the above showed… life took over and I just didn’t feel like waking up early to do any workouts. Plus food and vodka.
Baby girl wanted to be held this morning so that trumps getting up to workout. Sorry, not sorry.
Currently eating some cookies with my coffee right now. Have an errand to run at lunch, will try and take the short walk during my 1 hour lunch break.
Will get back on the horse tomorrow.
Hope everyone had just as great a week as I did. Have a good day.
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4/24/23 @ 1230 - 2.5mi lunch time walk
4/25/23 @ 0500 - Krypteia style circuit
TBDL: 140x5 - 175x5 - 205x5 - 235x5 - 270x5 - 205x5x5
KB CS Row: 40x5x10
KB Inc Row: 40x5x10
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4/25/23 @ 1200 - 3.93mi lunch time walk
4/26/23 @ 0525 - Hit the snooze button a few times. Told myself I worked out yesterday so wasn’t going to work out this am. Alarm kept going off, hit snooze a couple more times. Then I made myself roll out of bed. Went downstairs and downed a quick shake. Told myself I was just going to do the minimum 5 chins/10 pushups/15 squats for 10 rounds. First set of chins I didn’t stop at 5 and hit 10 so I told myself I was just going to do 5 rounds and my usual amap for chins/pushups and 15 squats in between. Got to 5 rounds and then said I can just do 20 mins of work and then call it a day. At 20 mins I had already gotten about 8 rounds so I just told myself to finish it out. Ended up with:
Squats: 20*15 = 300
Chins: 10+9+8+7+6+7+7+6+6+6=72
Pushups: 20+18+16+14+12+12+14+12+12+12=142
Done in 26:43.
Nutrition yesterday was kind of on point.
Already ate 2 mini bags of choc chip cookies with my coffee this am. It was delicious. I’m not regretting it.
Will be able to keep it tight the rest of the day.
Have a good day.
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Did not walk at lunch yesterday. Did a couple errands instead.
Nutrition blew up yesterday - Lots of peanut butter crackers throughout the day, chicken thighs for dinner and then a whole pack of EL Fudge sandwich cookies with a quart of whole milk. Oops.
4/27/23 @ 0530 - Krypteia Style Workout
Floor Press: 110x5 - 135x5 - 150x5 - 165x5 - 185x14 - 150x5x5
Snatch Grip Stiff Leg DL w/ Row: 135x5x10
Zercher Squat w/ Shrug: 135x5x10
-Edited for clarity. Didn’t realize I couldn’t use asterisks.So I just added the “x” in place of where the asterisk would be
Nutrition for the day has started off well. Shakes and coffee only right now.
Have a good day.
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