A2G Front Squat 20 warm-up reps ramping to
a. 6x1 (245)
b. 1x3 (215)
Strict OHP - 6x7 at 45-55-65-75-85-95
39 pull-ups in sets of 5 and 4 throughout
Did a few box jumps too
Going to have to start making jumps in squats by only 5# next cycle through. 245 through full ROM is actually pretty tough. Going to also make my 3 rep back off set more like an AMRAP minus 1, or as many reps as I can do in a minute, or something like that.
Also think I need to start doing heavy pulls at least once a week, probably on my clean day, doing either clean pulls, or deadlifts. Should make cleans feel easier, and help overall strength levels.
All that to say, my āminimal dose to make progressā approach has been very good, allowed me to maintain strength while losing weight, and I havenāt had anything more than niggling aches and pains since I started training this way.
Track: Shot Put and Discus. Shot put was terrible, discus pretty good. I can feel exactly what Iām doing wrong, but just canāt seem to correct it. Itās specifically to do with how the upper body and lower body are connected - where in the shot put, you want your upper body behind your lower body until release (almost like a golf swing), and in the discus, you want your throwing hand (in my case right) and right foot to move almost in unison (more like a baseball pitch, where after release, the back foot keeps following the throwing hand. And in both cases, you need to completely extend your hips (almost like a vertical jump) to get the power
Iām just not syncing up all 3 of those from a timing or execution standpoint. Itās the fun thing about track, is there is so much technique to it.
Pull-ups feeling VERY solid. Feel like I could probably bang out as many as 13 strict right now. OHP, glad I decided to swap out push press for awhile. My pressing was getting very weak. So remedying that. Front squat moved pretty well. Feeling it in my lower back today though for some reason.
Mostly pretty easy weight (well started heavy and gradually dropped weight - leg press, all of them felt heavy, even though only 2 plates on each side, itās my first time leg pressing in maybe 10+ years, so I felt it).
Last work day for a week, so banging away on the keyboard - will get one more session in tomorrow, then Bahamas Friday-Wednesday. I may get some sessions in at the hotel, but not the priority.
2k row warmup
50 reps total A2G front squats up to 250
60 reps total seated rows - pretty heavy
200 yards farmer carries w 100#DB in each head. Sets of 50 yards
12/1
2k row
5x 50 yard treadmill push sprints (treadmill off - just push as hard as possible)
50 reps of bodyweight calf raises
30 reps of RDLs at 135
50 reps of leg extensions
50 reps of biceps curls
50 reps of lateral raises
50 reps triceps extension
Great hotel gym - has everything I need - I just donāt have stable shoes for squatting or cleans - so will probably use a pair of my fancy sneakers.
We are in Bahamas for a long pre-baby trip, and the weather is perfect. Going to gym on vacation is always interesting to me, bc people donāt generally workout on vacation unless they are somewhat committed to it. Impressed by the kind of physiques many have while seemingly not being very strong. I am generally the strongest in most gyms Iām in most of the time, but generally middle of the road in Terms of my build. At least until at pool with shirts off.
12/8 OFF - thought Iād have tons of time to workout today, but had a very big business opportunity come up that Iāve been neck deep in all day, and likely into the night.