6/5/22
Pervertor - Anchor - W1/D4 - Bench
GIANT SETS (chin - bench - core)
Over hand pullups:
2x12
2x11
Axle bench:
50x10
120x5
150x3
170x3
190x7
150x12+5+3
Band side bend:
x10/side
ASSISTANCE CIRCUIT
ATG split squats:
3x10
Standing DB press:
40x3x8
Axle row:
190x3x8
BURNER
Poundstone curls:
x125
CONDITIONING
~1 mile run
Just playing catch up from this week now. Solid Sunday afternoon workout, run was fast.
6/6/22
Pervertor - Anchor - W2/D1 - Squats
GIANT SETS (jump - squat - core)
Box jumps:
5x3
Squats:
45x10
135x5
185x5
215x5
245x5
215x5x5
Incline standing ab wheel:
2x9
3x8
ASSISTANCE CIRCUIT
Reverse lunges:
3x12
Banded dips:
Black x3x10
Inverted rows: (14, middle grips)
3x15
BURNER
Laying band leg curls:
x50
CONDITIONING
~1 mile run
This workout was way harder than it had any right to be. Came into it tired, which is not unusual, but there was no dread considering it’s the easiest week of the program. On my warm up set of 135 I thought to myself “oh, no” as it nearly crushed me. Slugged my way through everything I had written down in my notebook, despite internal bargaining that I could just do 3x5 for supplemental, or skip assistance today.
6/7/22
Pervertor - Anchor - W2/D2 - Press part 1
GIANT SETS (chin - press - core)
NG chins:
+25x5x9
Axle clean and press away:
50x10
85x5
100x5
110x5
Landmine twists:
25x4x12
Going to have a weird work day, so decided to break it up into bits. Supplemental and conditioning later today for sure. Assistance might happen tonight or get pushed to tomorrow, going to be flexible about it.
6/7/22
Pervertor - Anchor - W2/D2 - Press part 2
Axle clean and press away:
100x5x5
ASSISTANCE CIRCUIT
Paused slant board squats:
3x12
High incline DB bench: (3)
50x3x10
Meadows row:
75x3x8
BURNER
DB skull crushers:
10x50
CONDITIONING
~1 mile run
Got home a little earlier than anticipated and was able to just finish the whole workout. I actually had plenty of time to do it this morning, wound up sitting around and waiting for two hours once I got to my location today. I didn’t know I was going to be so early until I was already 90 minutes from home though.
No warmups or anything coming into this, bar was loaded from this morning and just started going once I was down there. Actually felt totally fine to do so too.
6/9/22
Pervertor - Anchor - W2/D3 - Deads
GIANT SETS (jump - pull - core)
Box jumps:
x3
Trap bar pulls:
60x10
150x5
245x5
285x5
325x5
285x5x5
Dip bar leg raise:
2x10
3x9
ASSISTANCE CIRCUT
Bulgarian split squats:
3x12
Banded ring pushups:
Purple x3x8
Trap bar rows:
200x3x6
BURNER
Band straight arm pulldowns:
Purple x50
CONDITIONING
~1 mile run
6/10/22
Pervertor - Anchor - W2/D4 - Bench part 1
GIANT SETS (chin - bench - core)
Over hand pullups:
3x12
1x11
Axle bench:
50x10
140x5
160x5
180x5
160x5x5
Band side bends:
x10/side
Knocked out the first half of this early before work. Going to finish the assistance and my run later today.
6/10/22
Pervertor - Anchor - W2/D4 - Bench part 2
ASSISTANCE CIRCUIT
Band good mornings:
3x15
DB low incline shoulder press: (4)
50x3x8
Football bar hammer curls:
75x3x10
BURNER
Band pec fly:
x50/side
CONDITIONING
~1 mile run
6/11/22
Conditioning
~60 minutes of lawn mawing and weed wacking
~1 mile run
6/13/22
Pervertor - Anchor - W3/D1 - Squats
GIANT SETS (jump - squat - core)
Box jumps:
x3
Squats:
45x10
135x5
215x5
245x3
270x2
215x5x5
Incline standing ab wheel:
3x9
2x8
ASSISTANCE CIRCUIT
Reverse lunges:
3x15
Dips:
+25x3x10
Inverted rows: (14, close grip)
3x15
CONDITIONING
~1 mile run
This was one of those “why do I even waste my time with this shit” workouts. Just complete ass start to finish. Annoyed at myself for not going for a third rep on that top set, more annoyed that the third rep would’ve been all there was even if I tried. Squats had been going well for me during the Leader of this template, but the Anchor has not been kind to me.
Only changes I’ve made have been swapping the daily Tabata squats to a daily run. Doesn’t seem like it should be enough to make such a drastic difference.
Body feels like it’s been hit by a bus for some reason today. Left leg IT band is feeling worse than it has since the daily front squat adventure after making good progress towards recovery. Right foot felt broken for most of that run.
Training blows all the time, but especially so when it doubles down as annoying.
6/14/22
Pervertor - Anchor - W3/D2 - Press
GIANT SETS (chin - press - core)
NG chins:
+45x5x5
Axle clean and press away:
50x10
100x5
110x3
125x4
100x5x5
Landmine twist:
45x8
ASSISTANCE CIRCUIT
Slant board squats:
3x15
DB flat bench:
70x3x7
T-bar row:
140x3x8
BURNER
Band pushdowns:
x100
CONDITIONING
~1 mile run
Another ho-hum workout. Not happy with four reps on the top set, but at least achieved a maximum amount of effort exerted on it unlike yesterdays misery fest.
Foot still feels wonky, especially bad when I woke up this morning. Not sure what that’s all about.
Two workout left then this anchor is done. That’s a good thing because I’d quit training altogether if I had to keep stringing workouts like this together. Not sure what the next move is, but I’ll have a week or so to decide.
6/17/22
Pervertor - Anchor - W3/D3&4 - Deads & Bench
GIANT SETS (jump - pull - core)
Box jumps:
x3
Trap bar pulls:
60x10
150x5
280x5
320x3
360x8
280x5x5
Dip bar leg raise:
3x10
2x9
GIANT SETS (chin - bench - core)
Over hand pullups:
4x12
Axle bench:
50x10
120x5
160x5
180x3
200x5
160x5x5
Band side bends:
x10/side
ASSISTANCE - NO REST
DB high incline shoulder press: (5)
40x11
Ring pushups:
x13
Zottmann curls:
40x5
25x8
Sissy squats:
x20
CONDITIONING
~1 mile run
So sick of training, I couldn’t stand the thought of having two days left on this program so I just did it all today. Happy for it to be over. Those trap bar pulls served me well today, had more left in the tank but I went strap free and that wound up cutting my set short. I actually had the grip to keep going, but the bar was slowly tiling in my hands and I had to resest it twice. Hard to find a great balance point with it for long sets.
I think I figured out why my performance took such a hit this month. I noticed the other day that I was looking pretty good, so I stepped on the scale and I’m down about 5-6lbs from what I had been hovering around. Not sure where that came from but it might lend itself as an explanation to my top sets petering out early.
I’m pretty fried from the 4 day/week, 1 lift/day training I’ve been doing since who knows when. I think for the summer I’m going to go a completely different direction and just get away from the things I’ve been stagnating on. New template, new movements, new growth; less frequent but longer runs, and plenty of conditioning. Let’s get it going.
6/20/22
7th Week Deload - TM Test
SUPER SETS (press - band)
Clean and push press away:
45x10
95x5
115x5
125x5
135x5
Band pull aparts:
5x20
CONDITIONING
Cindy:
20 rounds (11 at 10 minutes)
BURNER
Lateral raise:
10x50 rest/ause
Big change up here. Going with the barbell push press as my main overhead movement next cycle. Plan is to clean the first rep into place then press away for each set. We’ll see how it plays out over the summer.
Cindy went great today, far and away the best performance I’ve had on it. I was cruising pretty solid, clocking in at 17 rounds in just over 15 minutes before the wheels came flying off at the end. When I finished the last squat of round 19 I saw that I had about 50 seconds left before the 20 minute mark and threw together a super sloppy round to get 20 in 20.
6/22/22
7th Week Deload - TM Test
SUPER SETS (jump - clean)
Box jumps:
x3
Power clean:
45x10
95x5
135x5
155x5
CONDITIONING
Burpee chins:
x50 - 8:51
BURNER
Band shrugs:
x30
Surprisingly sore today from Mondays workout. Made those burpee chins suck more than they would have.
6/24/22
7th Week Deload - TM Test
SUPER SETS (squat - core)
Front squat:
45x10
95x5
135x5
155x5
185x5
205x2
Incline standing ab wheel:
6x4
CONDITIONING
Dips:
1-2-3-4-5x3
Over hand pullups:
1-2-3-4-5x3
Maybe had a third rep on that top set, but just as likely could have lost the bar. Going to have a comically low training max on front squats. That’s fine by me, plenty of room to grow into them in that case.
Dropped the ab wheel incline down a bit. I have two more drops before I’ll be doing them flat on the ground, but I need to continue taking my time there.
6/27/22
The Morning Star - W1/D1
SUPER SETS (press - chin/band)
Clean and push press away:
45x10
95x10x5
NG chins: (widest to narrowest grips)
5x9
Band pull aparts:
5x20
SUPER SETS (jump - clean)
Box jump:
5x3
Power clean:
95x5
135x3
155x5x2
SUPER SETS (squat - core)
Front squats:
135x5
150x5x5
Incline standing ab wheel:
5x5
DB flat bench:
70x8
70x2x6
Chest supported DB row: (2)
70x10
70x8
70x7
RDL:
185x3x10
Lateral raise:
10x50 rest/pause
CONDITIONING
Tabata burpees
5-5-4-4-4-4-4-4
Hoo boy, I needed this workout. Been having a pretty crappy day, just letting little things get to me that usually wouldn’t. Was good to blow off some steam and just have no expectations as to how anything should feel.
Channeling my inner @kdjohn with my program selection here. Hope you’re doing alright if you get an email notification with this post man.
This was a pretty long workout, clocked in about 15-20 minutes longer than my usual thing. Honestly that’s not too bad considering I have three main movements on this day rather than one. Three days of lifting on this one so total time spent in the gym will be about the same at least.
Looking forward to seeing how this all plays out, things were clicking pretty well today. Push press was super smooth despite not practicing it in forever, always been a natural thing for me. Cleans were fine, catches were mostly all good which is the goal. Sunk those front squats super deep and they felt solid. They’re light, and keeping the bar in place is the hardest part, but if I can get my shoulders and core to catch up to my legs that should bode well for everything. Didn’t seem to bother my cranky tendons too much either which was nice.
Decided to change up assistance from a circuit to just three straight sets. At some point I can introduce drop sets or rest pause, but for now I’m going to keep it simple. For upper body I’ll push it and I’ll keep the lower body stuff a bit more conservative. Still going to hit some kind of burner set for a small muscle group each workout. Believe in the pump.
Once that was done I was pretty smoked and convinced myself I could skip conditioning because I had been at it so long already. I’d just be doing it tomorrow anyway. Then I reminded myself I had four minutes and made myself do the burpees. Striving for 5 across all 8 rounds might be the new goal for a while.
6/28/22
CONDITIONING
Trail run: ~2 miles
EMOM x 10:
Odd minutes - 10 burpees
Even minutes - dead stop high handle trap bar lift 240x5
Had plans to run that trail much longer than I did, but some bowel distress altered that for me. It’s a sweet little 1.5 mile loop with about a quarter mile access trail. One of these days I’ll go put a few laps on it. I ran this hard though, once I realized I was only doing the single lap I hammered down. Haven’t run like that in a while and it felt kind of invigorating.
After I took care of myself at home I wanted to get a little something extra in and did that EMOM workout. Won’t be coming back to it. Was lacking in creativity today and it showed. Oh well, still got it in.
I’m not logging it but I’ve been doing a little bit of the ATG stuff each night before bed. Just some bodyweight exercises for all the little things I don’t hit during my lifting or conditioning workouts.
6/29/22
The Morning Star - W1/D2
GIANT SETS (press - chin - band)
Clean and push press away:
45x10
95x5
110x5x5
Over hand pullups:
BWx10
+25x5x5
Band pull aparts:
5x20
SUPER SETS (jump - clean)
Box jump:
x3
Power clean:
95x5
135x5
155x4
SUPER SETS (squat - core)
Front squats:
135x5
155x5
185x5x2
Dip bar leg raise:
5x9
Dips:
+25x12
+25x2x8
DB hammer curl:
30x11
30x2x7
Bulgarian split squats: (holding DBs)
50x3x8
EZ bar skull crusher:
35x50 rest/pause
CONDITIONING
Tabata burpees:
5-5-5-4-4-4-4-4
Surprisingly sore today. Didn’t really expect it considering how light a lot of my working weights are, but there’s also a bunch of different stimulus happening so it makes sense I guess.
Planned on five cleans at the TM, but that fourth one was super ugly. Totally ran out of the quickness needed for that lift mid pull and wound up forcing it into place. Decided four was good.
Did a whole bunch of yard work before this. Makes the third time I’ve sweat through my clothes today.
7/1/22
The Morning Star - W1/D3 - Part 1
SUPER SETS (press - band)
Clean and push press away:
45x10
95x5
115x3
135x5x2
Band pull aparts:
5x20
SUPER SETS (jump - clean)
Box jump:
x3
Power clean:
95x5
125x3x5
SUPER SETS (squats - core)
Front squats:
130x10x5
Band oblique twists:
5x10/side
Working middle shift today so got all the main work done before I head in. Will be able to hit my assistance and conditioning later today. I really like breaking up the main work and assistance work into two parts. If I had a consistent schedule I’d probably do this all the time, but my job is just way too unpredictable to plan on that.
Press sets started off pretty sluggish. I think having a yogurt cup prior to lifting was a mistake. Started grooving by the third set and the rest of the workout was money. Lifting light weights isn’t so bad, haha.
7/1/22
Part 2
DB shoulder press: (5)
40x10
40x8
40x7
BB row:
185x11
185x9
185x8
Slant board goblet squats:
40x3x10
Band pec fly:
x50/side
CONDITIONING
Tabata burpees:
5x4, 4x4
Hey Velvet, hope everything is going well! I started reading/liking your posts to get caught up through June/July to realize that was June/July of 2021! So I have fast forwarded to now, just to say “Hi”.