So how does this work? Take the OHP (EMOM) 8x3. You did 3 reps with 145, wait til the minute expires and do 3 more, 8 times?
Yup, its on a timer. I hit the timer, do the set and rest for the remainder of the minute (or 2), then do the next set at the start of the next minute.
1 Like
Iām taking on ChickenLittleās 4x50 reps challenge
5x10 BPA (red band)
alternated with
5x10 pushups
5x10 lunges
3x10 bicycles (knee touch opposite elbow)
1x20 bicycles
I can tell these are going to do me a lot of good. Itās stuff I should have been doing all along, but told myself I didnāt have the energy for. Liar.
2 Likes
A convert to the fold ! awesome
2 Likes
2021-01-04
Missed yesterday so making up by doing double today.
Pushups 4x20
āNo Moneyā Pull Aparts 4x20
Lunges 2x20, 4x10
Iāll do the rest tonight.
2 Likes
Since Iām doing 50 lunges a day for the rest of the month, Iām swapping out reverse lunges from my program and putting in Front Squats.
Which I hate, because my leverages suck.
So I guess Iāll get better at them.
1 Like
2021-01-04
Mesocycle 1 Microcycle 3 Day 3, part 1
Viking Press
170 3x8
Front Squat
195 2x3
Something twanged in lower lat at end of set. Unracked for the third set of a projected 8 sets and it hurt pretty strongly, so shut it down. Damn, bar was moving really well and core was solid. Strongest 195 I can remember. Weird that its a lat/rib thing.
There will be a part two once this rib settles.
2 Likes
2021-01-05
Lunges 2x10
Pushups 1x20
No Money band pull-aparts 1x20
Crunches 50
Lying Horizontal leg extensions 50
Now Iām caught up
1 Like
I awesome you have a Viking attachment? Thoughts? you like? Hope the lat gets healed quickly
1 Like
I do like it, but the landmine version of Viking Pressing is somewhat awkward and misleading as to what your actual pressing strength is, due to the advantageous angle. Iād liek to be able to use a rack-mount version of the landmine mounted at shoulder level. Itās possible to jerry-rig something like that if youāve got space outside the rack by using the catch-bars sandwiched between weights on the fixed end of the bar, but I canāt do that until the gym opens.
I really like the VP handle though. Iād like it even better if there was a bit more space between the inner handles. I can see knocking myself out if I faced outwards rather than in.
Looks like this back thing is another kind of muscle spasm, which are typically brought on by too much training stress/volume. This is a a new one in a novel place for me though. Encouraging in a way, since my lower back wasnāt the thing to plonk out.
Doubling up on the 50-rep medley likely put me over the edge.
1 Like
Back in the day a lot of school, and other gyms, had the Universal Machine. Press, pulldown, bench, leg press. Iām sure there were different versions. The Viking Press reminds me of the press part. Most would lean into the bar and use the leverage. Have never used a Viking Press so maybe using leverage is intended.
1 Like
2020-01-06
Mesocycle 1 Microcycle 3 Day 3, part 2
Wide Neutral Grip pullup
BW+25 3x8
Should have gone 5 lbs more.
This is getting split up pretty bad
Guess Iām on a deload.
Start 6ās block on Monday
2 Likes
2021-01-11
Mesocycle 2 Microcycle 1 Day 1
OHP
150x6,5,6
Didnāt rest long enough before 2nd set
Axle Deadlift (EMOM)
330 10x1
Silly man, axle bar is 20lbs lighter than an Oly bar. Misload.
355 10x1
Pendlay Row
200 3x6
EZ Bar Skull Crusher
105x6,8
110x6
I feel great. Volume was just right. Got dizzy towards the end of deadlifts, but I downed some salty water and that set me right.
2 Likes
Niceā¦doubled down on the DL reps!!! I would cryā¦ nice looking work DCA
1 Like
2021-01-13
Mesocycle 2 Microcycle 1 Day 2 Part 1
Landmine Viking Press
175 2x6,7
SSB Squat
305 3x6
EZ Bar Curls
105 3x6
Too late to do pullups in the doorway or set up the PU rig from the upstairs walkway. Iāll do them tomorrow.
No reps in doubt tonight. Just need to get the food in to keep it going.
1 Like
2021-01-14
Mesocycle 2 Microcycle 1 Day 2 Part 2
Close Neutral Grip Pullups
BW+40 3x6
1 Like
This macrocycle has me finishing out squats at 355x4, which the One-Rep Max calculator says makes my max single 394. Assuming I get all the reps and the calculator is accurate, Iām one macrocycle off from being able to squat 400 for the first time in my life.
Big IFs, but motivating.
2 Likes
You got this!