1/29/22
Conditioning
Tower of Babel
Front squats w/135 - 5 burpees between sets:
x1-2-3-4-5-4-3-2-1
Time - 10:44
Took a crack at one of Pwn’s signature misery fests. Had ‘Snakehandler Mass’ on the mind but couldn’t bring myself to set up another piece of equipment. This sucked as much as it needed to though.
Was planning on a round of 6 but barely got 4 reps up so decided I’d just start moving back down the ladder. Sucking air plenty at that point.
1/31/22
Cardio
~1 mile run
Took a jog on my road before the sun goes down. Decided to leave my nanospikes off, road has a bunch of snow on it still but it’s not particularly slick. About 20*at the time of the run. Cold but not oppressively so, enough to give me a little bit of a headache though. First outdoor run since November!
Had thoughts of going over to the golf course across the road and getting some snowshoeing in, but I didn’t feel like driving over there. Those fields will be covered all week so I should be able to lay some fresh tracks over there in the next couple days.
Squats up next in a little bit.
1/21/22
Squat workout
SUPER SETS (jump - snatch)
Box jumps:
3x3
Power snatch:
45x5
65x3
95x3x2
SUPER SETS (squat - core)
Squat:
95x5
135x5
185x5
205x3
235x2
255x3x1
Incline standing ab wheel:
5x6
ATG split squats:
3x10
Band assisted Nordic hamstring curl: (green band)
3x5
Calf raises:
x20
Tib raises:
x20 - standing
x20 - band
Went with some heavier singles on squats today, they moved pretty quick which was cool. They weren’t close to max poundages or anything but there was some good pop on them.
Going to try out some Kneesovertoesguy stuff for assistance work on my leg days. Need to look into it a little more as my only exposure was listening to him on Rogans podcast recently. But it sounds like it meshes with my “ready for action” goal pretty perfectly. I don’t really have any aesthetic desires for my legs, just want them to function well. Worth a shot I’d say.
2/1/22
Press workout
GIANT SETS (chin - press - core)
NG chins: (close grips)
BWx10
+45x4x4
+45x7
BWx17
Axle press:
50x10
85x5
95x5
105x2x5
105x8
115x2
Band oblique crunch:
x10
SUPER SETS (press - band)
Single arm DB clean and press away:
40x2x5
40x7 (rest/pause left arm)
Band pull aparts:
4x25
Lateral raise:
10x50 rest/pause
Axle curls:
35x50
Dips:
x50 rest/pause
Pretty good workout tonight. I need to take a crack at seeing how many chins I can knock out at bodyweight fresh, I think I’m good to crack 20 these days which is pretty cool. That joker was supposed to be just a single but it was so easy I had to do another rep. I’ve been enjoying pressing without a belt, seem to be able to get a better starting position for some reason.
Those single arm presses are something I need to do more of for sure. Big strength disparity between the right and left side. Bunch of pump stuff to finish it off.
Heading to the outdoor range (600 yards!) tomorrow morning before work with some friends. Going to be like 30* too which is pretty warm around here these days. Looking forward to that.
2/2/22
Conditioning
Hill sprints:
5x ~80 yards
Jog:
~1 mile
Pretty nice day out today, so decided to get some outdoor conditioning in. I paced out about 80 yards between two poles on my road where there’s a decent enough hill to run. Not quite as steep as I’d like, but there’s an incline to overcome. Rest was the time it took to walk slowly back down the hill and set up for the next run.
Followed it up with an easy mile jog to the end of my road and back.
2/3/22
Deadlift workout
SUPER SETS (jump - clean)
Box jump:
3x3
Power clean:
45x5
95x5
135x3
155x3
SUPER SETS (dead - core)
Deadlifts:
135x5
225x5
275x3
315x2
365x3x1
Decline sit ups:
4x10
SUPER SETS (row - shrug)
BB row:
225x9
185x11
135x19
BB shrug:
225x10
185x11
135x12
SUPER SETS (core - core)
Reverse hyper:
3x10
Band good morning:
3x10
Flew threw this workout. Made it all the way to work this morning to find out I showed up 3.5 hours early, so figured I’d come home and knock this out and see what else I can get done before going back.
Absolutely exploded on those rows today, no idea where that came from. All good reps too, very little cheating until the last rep or two for each set.
2/4/22
Bench workout
GIANT SETS (chin - bench - core)
Overhand pullups:
4x8
1x7
Axle bench:
50x10
120x5
155x3
175x3
195x3
Side planks:
x20s/side
SUPER SETS (bench - row)
Axle bench:
185x5x5
Chest supported DB row:
70x4x6
70x5
Incline DB bench: (2)
50x15
50x9
50x7
Ring pushups:
x12
Band pushdowns:
x50 rest/pause
Band face pulls:
x50
Kroc rows:
70x21
Nice workout, procrastinated getting it done since my schedule is wide open today, but wound up setting another volume PR with that supplemental work.
Have a wintery mix coming down hard all day, but I’ve been letting it pile up instead of chipping away at it. Snowblower life has infected my brain, hoping I don’t blow out a sheer pin today.
2/7/22
Squat workout
SUPER SETS (jump - snatch)
Box jump:
3x3
Power snatch:
45x5
65x3
95x3x2
SUPER SETS (squat - core)
Squat:
95x5
135x5
185x5
235x3x3
Incline standing ab wheel:
x6
ATG split squats:
3x10
Band hamstring curl:
x30
ATG quad extension: (green band)
x10
Calf raises:
x20
Tib raises:
x20/20 - stand/band
Workout felt like hell, always does the day after a hangover. Got real shaky like my blood sugar was crashing and anxious-zombied my way through this.
Those quad extensions are rougher on the ankles than I expected them to be.
Went and saw Killswitch Engage this weekend. They put on a great show, had a blast turning back the clock. Did a fair amount of moshing, never hit the deck and picked a lot of people off the ground or into the air to send them crowd surfing.
2/8/22
Press workout
GIANT SETS (chin - press - core)
NG chins: (very close grips)
BWx10
+45x4x5
+45x8
BWx20
Axle press:
50x10
90x5
100x5
110x2x5
110x7
120x1
130x1
140x1
Band oblique crunch:
x10/side
GIANT SETS (press - dip - curl)
Standing DB press:
35x5x8
Dips:
5x10
Axle curls:
60x5x10
SUPER SETS (raise - band)
Lateral raise:
15x5x10
Band pull aparts:
5x20
Fuck yeah. PR time baby. Wasn’t feeling particularly strong or anything today, but everything was grooving right and decided I’d hit some jokers and see what would happen.
To start, hitting 8 chins with a 45lb plate is a PR if I’m not mistaken, but following it up with my first 20 rep set is definitely a PR. Stoked about that.
Then when I got to the jokers 120 was no problem, as it shouldn’t be. 130 felt heavier, but moved well enough. I’ve failed 140 every time I’ve taken a crack at it, always at my nose. Generally it hits the nose or maybe just past and the brakes come on and back down the bar goes. Not today. From the rack to my forehead was instantaneous, and then it slowed down a lot, but it never stopped moving. Grinded my way from forehead to overhead, then finished with a pretty strong lockout. Finally. All this was without a belt too. Not sure why, but at least when taking the bar out of the rack, beltless has been good for me lately.
Rest of the session was just a big pump fest. Workout couldn’t go bad after that so I just rode the high.
Edit: Forgot to mention I spent like two hours pushing slush around my driveway earlier today. Gross stuff.
This really stuck out to me. Solid work man!!!
Thanks man!
Hell yeah.
Congrats on the PR dude
2/11/22
Deadlift workout
Power clean:
45x5
95x2
135x3
155x3
Deadlift:
135x3
225x3
275x3
315x3
365x3
SUPER SET (row - shrug)
BB row:
185x13
185x9
BB shrug:
185x14
185x8
Wound up getting home after 9pm from a longer than expected day at work and decided to just push this off to today, which also means today is a double session. Flew through this in about 20 minutes, mostly plate change rests.
Busy day before the weekend, going to try and sight in a rifle before work, then get my bench workout in when I get home. Hoping to get some hiking in tomorrow and then taking my little bro shooting and axe throwing for his birthday Sunday, then doing something for the superbowl. Life is good.
2/11/22
Bench workout
SUPER SETS (chin - bench)
Overhand pull ups:
5x8
Axle bench:
50x10
120x5
165x3
185x3
205x3
SUPER SETS (bench - row)
Axle bench:
190x5x5
Chest supported DB row:
70x5x6
Ring pushups:
x50 rest/pause
Band pushdowns:
x100 rest/pause
Hang board hangs:
5 sets
45lb bumper plate pinches:
2 sets
Overhand pull ups:
x17
Solid last workout of this cycle. Another volume PR, never been this strong on bench. Feels pretty sweet.
Knocked out that set of 17 pull ups as I was walking by my rack to go upstairs, just because. Pretty cool to see where those numbers are when I’m completely fatigued.
@boilerman Forgot to reply this morning, but if you’re located anywhere near where they’re touring I can’t suggest it enough. They put on one hell of a performance.
I’m fortunate enough to have seen them a couple times at warped tour and a few local shows, all with Howard as the singer. I was front row at a smaller venue near me back in the day and the first time I saw them at warped was my first wall of death, haha. They are such an awesome band to see live.
2/14/22
7th week TM test - squats
Squats:
45x10
135x5
185x3
205x2
235x1
255x5
Power snatch:
45x5
65x2
95x2
115x1
135x0
ATG split squats:
2x10
Standing tib raises:
x25 - drop set
Single leg standing calf raise:
x10/leg
Band hamstring curl:
x25
Band hip flexor raise:
x10/side - standing
Blazed through the TM test. Going to start an honest stab at 5/3/1 programming next week for the foreseeable future. 255 will be a solid starting point.
The 135 snatch almost went, which is cool since I’ve only ever gotten that once and it was after a real effort to drive the lift up.
@boilerman That’s awesome dude. I was regretting not having seen them sooner haha. They were playing with Jesse, but Howards new band opened the show and they wound up sharing the stage and singing the last three songs together.
2/16/22
7th week TM test - press
Axle press:
50x10
80x5
90x3
100x2
110x1
120x5
GIANT SETS (chin - dip band)
NG chins: (widest to narrowest grips)
5x10
Dips:
5x10
Band pull aparts:
5x20
SUPER SETS (raise - curl)
Lateral raise:
10x3x20
Axle curl:
70x3x6
50x20
Wound up having a 17 hour work day yesterday so this got pushed off to today. Nothing special to report here otherwise.
Should try to get a run in today, but it’s supposed to be super nice out tomorrow so I might opt for a long one then instead.
Hell of a session velvet….training overall been going good?
That is badass!!!
How has this been going?