9/27/22
Heavy Press - 5s Week
GIANT SETS (chin - press - core)
NG chins: (widsest to narrowest grips)
BWx10 - middle close
+35x3x6
+35x2x5
Behind the neck press:
45x10
55x5
65x5
75x5
85x5
95x4
Palloff press: (2 second hold)
x5/side
SUPER SETS (press - band)
Behind the neck press:
75x12
75x10
75x7+3 push press
Band pull aparts:
3x30
GIANT SETS (row - bench - dip)
Inverted row: (middle close grips)
3x30s
DB bench:
50x3x30s
Dips:
3x30s
Lateral raise drop set:
15x10
10x20
5x30
Hands x40
Poundstone curls:
x129
CONDITIONING
Tabata prisoner squats w/pushups during 10s rest
Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. Can’t get frustrated with my body betraying progress if there’s nothing to compare to.
Also hit up some timed assistance work which I haven’t touched in a while. It’s a big time suck fest for sure. Following DB bench with dips was certainly an ambitious choice.
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9/28/22
Conditioning
10 minute of burpee bear crawls
Standing anti-extension press: 3x5
Tiger sit outs: 3x10
Pause air squats: x20
Pause pushups :x10
Band shoulder stuff
Worked very late tonight, but still wanted to move so I did a quick 20 minute deal.
Burpee bear crawls are miserable and make a ton of sense. Drop down into a burpee, but rather than stand up, bear crawl across the basement, then stand, turn, and repeat.
Everything else was rehab turned into more conditioning to keep the heart rate up. Went for maximum tension on those squats and pushups with long pauses, trying to make them more of a core movement than anything, but also move those sore muscles around.
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How is the rehab/ healing coming along?
Hey dude, it seems to be getting better by the day. Not at the rate I’d like, but I’ll take daily improvement.
Biggest limiting factors are most seated and laying positions still. Fortunately I can drive for short periods of time without much discomfort, and I’ve found a few spots to sit and a few positions to lay down in that aren’t bother me too much.
Certain movements are still too much for the lower back right now, but I’ve swapped them all out for things I can do.
On the bright side, the inability to “relax” has made me way more productive around the house, haha.
Appreciate you checking in man.
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9/29/22
Cardio
~3 miles of running, jogging, and hiking
Went to some trails with the dogs and explored around a bit. Did a little bit of everything locomotion wise and had a great time.
Deads - 5s Week
GIANT SETS (jump - pull - core)
Box jumps:
x3
Trap bar mat pulls: (7)
60x10
150x5
240x5
300x10
Planks:
x20s
SSB Hatfield/Pendulum squat:
135x5
185x17
135x15
Shin raises:
x25
SSB calf raises:
95x12
GIANT SETS (core - core - row)
Band good mornings:
3x10
Reverse hypers:
3x10
Chest supported KB rows: (3)
32kg x9
32kg x2x8
Band hip stuff
CONDITIONING
Tabata Airdyne sprints
Solid workout. Big change up here, but I think it’s a smart choice. Through experimenting last week, I found I can still handle some weights as long as my core stays super tight and neutral. Well, what better way to do that than some ROM progression and dead stop reps? Just took a wild guess at weight, wanted to be relatively conservative with it and I haven’t pulled dead stop reps in like 5+ years, never mind with a trap bar. Totally different and got exactly what I was looking for out of it.
Those SSB squats were brutal. TBH I think I quit on the top set because I was losing my head more than my legs, bar cuts off some blood flow during the set. On the backoff I simply didn’t have the will to continue. Unfortunately, with just a plate on the bar, the limit for how many reps I could hammer out may not exist and it’s just going to be a test of how locked in I can stay. More weight could cure that.
1 Like
9/30/22
Light Press - 5s Week
GIANT SETS (chin - press - core)
Over hand pullups:
10x6
Axle press: (from rack)
50x10
100x10x3
Side plank:
5x15s/side
CIRCUIT (dip - band - curl) 40s work/20s rest, 60s between rounds
Dips:
3 sets
Band pushdowns:
3 sets
DB hamer curls:
25x3 sets
GIANT SETS (raise - band - raise) 60s work/0s rest, 60s between rounds
Lateral raise:
10x2 sets
Band pull aparts:
2 sets
OH plate raises:
25x2 sets
CONDITIONING
Tabata overhead carry w/15lb
Another solid workout. The timed assistance is money every time I do it. It doesn’t feel quite as “muscle building” as some more traditional methods, but it definitely has more of that “go, go, go” quality. Value in both approaches to be certain, but I think the timed sets are where it’s at for me right now. It’s nice not thinking about numbers whatsoever.
Yesterdays workout, just logging it now though because it’s a bear to do from my phone. Back has made a dramatic jump forward in progress, which is awesome. Going to ride out this block for 6 weeks anyway to see what I can do about bullet proofing it.
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Awesome man! You will be back to your old self in no time
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10/3/22
Zercher Squats - 3s Week
GIANT SETS (jump - squat - core)
Box jumps:
x3
Zercher squats:
50x10
135x5
150x5
170x5
Hollow hold:
x15s
SUPER SETS (squat - core) EMOM
Zercher squats:
135x8x3
Band anti extension press:
x10s
SUPER SETS (squat - rdl)
Belt squats:
80x3x20
Axle RDL:
120x3x10
Shin raises:
x25
Seated DB calf raises:
70x15
Band hip stuff
Walking lunges:
x100
CONDITIONING
Tabata bear crawls
Clock punched.
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10/4/22
Heavy Press - 3s Week
NG chins: (widest to narrowest grips)
BWx10 - close grip
+35x4x6
+35x1x5
BTN press:
45x10
65x3
75x3
85x3
95x3
100x3
Palloff press: (2s hold)
x5/side
SUPER SETS (press - band)
BTN press:
80x10
80x2x8
Band pull aparts:
3x30
CIRCUIT (row - bench - band) 40s work/20s rest/60s between rounds
Inverted row: (close grip)
3 rounds
DB flat bench:
50x3 rounds
Band chest press:
3 rounds
Lateral raise drop set:
10x25
5x25
2.5x25
Hands x25
Poundstone curls:
x130
CONDITIONING
Tabata prisoner squats w/pushups during rest
Most noteworthy thing from this workout was that Spotify chose the absolute worst song to start at the beginning of the Poundstone curls. I’m not sure what it was, but it lasted the entire ~5 minute set of curls which made them suck that much more.
2 Likes
10/5/22
Conditioning
10 minutes of burpee bear crawls
50 pushups
Squat holds
Band shoulder stuff
Nothing crazy, just a quick lung buster then hit some essentials that have been making my body work better.
Still doing a brief PT routine nightly before bed. Back is trending upwards still, longer car rides are still the biggest obstacle.
1 Like
10/6/22
Deads - 3s Week
GIANT SETS (jump - pull - core)
Box jumps:
x3
Trap bar mat pulls: (6)
60x10
150x5
240x5
300x10
Planks:
x20s
SSB Hatfield/pendulum squats:
135x5
205x17
155x19
Shin raises:
x25
SSB calf raises:
115x10
GIANT SETS (core - core - row)
Band good mornings:
3x11
Reverse hypers:
3x11
Chest supported DB rows:
70x8
70x2x7
Band hip stuff
CONDITIONING
Tabata burpee KB lift w/32kg KB
Solid workout given that I came into it later than I wanted after a surprise get together with the in laws which included some pizza and a mimosa.
Pulls were money today. I’m getting closer to being myself every day which feels fantastic.
Dry heaved a few times after those SSB squats. The price you pay I suppose.
Those burpee KB lifts I thought were going to be too easy. They were not too easy. My legs were absolutely smoked by the time I got there which made the KB feel much heaver than it is. The burpee didn’t include the pushup this time around and it made the reps go pretty quick. Still being a little conservative with level change stuff but this is a good “what I can do” movement for the toolbox.
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10/7/22
Light Press - 3s Week
GIANT SETS (chin - press - core)
Overhand pullups:
10x6
Axle press: (from rack)
105x10x2
Side planks:
5x15s/side
GIANT SETS (dip - band - curl)
Dips:
4x30s
Band tricep extension:
4x30s
DB hammer curls:
25x4x30s
GIANT SETS (raise - band - raise)
DB lateral raise:
10x90s
10x60s
10x30s
Band pull aparts:
x90s
x60s
x30s
Overhead plate raise:
25x90s
25x60s
25x30s
CONDITIONING
Tabata waiters walk w/16lb KB
Solid workout, body is suddenly starting to trend in the right direction in multiple areas. Back is feeling better, shoulder is feeling better, foot is feeling better. I’ll take all that.
That assistance work at the end was torturous. Timed sets are rough, physically and mentally.
Conditioning didn’t really hit the lungs much, but it was a challenge on the core and shoulders. Hopefully getting a run in this weekend if the weather is right.
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10/8/22
Cardio
~3.25 mile trail run in 21:xx
Not idea where this speed is coming from, but I dig it. I thought I was dogging it today too. Was having a hard time keeping my wind, but looking at the time I understand why now. It’s a pretty root filled trail and with all the fallen leaves that it certainly upped the focus on footwork today. Beautiful day out.
10/9/22
Hiking
Went out to Mt. Pleasant for an easy day in the woods today. It’s not one of the 4k footers, so skipping my usual notation of them.
Did about 3 miles and about 1,200’ of elevation gain.
Came home and spent the rest of the day walking my dogs, doing yard work, cleaning out the garage, and cleaning up the house. Productive afternoon.
1 Like
10/10/22
Zercher Squats - 1s Week
GIANT SETS (jump - squat - core)
Box jumps:
x3
Zercher squats:
50x10
145x5
160x5
180x5
Hollow holds:
x15s
SUPER SETS (squat - core)
Zercher squats:
145x5x5
Flutter kicks:
x20s
SUPER SETS (squat - curl)
Belt squats:
90x3x20
Band assisted Nordic hamstring curl:
Purple x3x10
Shin raises:
x25
Seated DB calf raises:
70x15
Band hip stuff
Walking lunges:
x100
CONDITIONING
Tabata bear crawls
Gonna rock another cycle of this. Training is just feeling so stale these days. I’m sure that’s fine and normal, just bored of it all.
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10/11/22
Heavy Press - 1s Week
GIANT SETS (chin - press - core)
NG chins: (widest to narrowest grips)
BWx10 - very close grip
+35x5x6
BTN press:
45x10
65x5
85x1
95x1
105x1
110x0
Palloff press: (3s hold)
x5/side
SUPER SETS (press - band)
BTN press:
85x7
85x2x5
Band pull aparts:
3x30
CIRCUIT (row - bench - push)
Inverted rows: (14, very close grip)
x90s
x60s
x30s
Flat DB bench:
50x90s
50x60s
50x30s
Bench pushups:
x90s
x60s
x30s
CONDITIONING
Tabata prisoner squats w/rest in full squat
Decent enough workout considering the epic work shift I just unexpectedly pulled. Still owe lateral raises and curls, just didn’t have enough time for them tonight. I’ll do them tomorrow.
10/12/22
Assistance + Conditioning
Lateral raises:
5x25
10x15
15x10
15x10
10x15
5x25
Poundstone curls:
x131
Burpee bear crawls:
x10 minutes
Misjudged how much time I had available for this. Thought my meeting was 30 minutes later than it was, so I eschewed creativity for a known quantity.
Have an idea I want to take a stab at next time around. Bear crawls in between and a DB clean and press and a double KB deadlift. Seems like it’d be the right kind of misery.
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@Bauber Hey man have you ever flown with firearms? You seem like the type of fella to ask advice haha.
Planning on flying down to NC for a hunting trip with one of my buddies in December.
My direct flight options are Delta (my go to generally), and JetBlue. Not a big fan of JB, but I’ve never flown with a gun so if they’re easier to work with I’ll deal with that suck salad.
Alternatively I could catch a ride with United or American if I do a layover, but again, with some valuable checked baggage I’m not crazy about that idea and it’s more expensive, albeit 15 minutes from my house instead of 2 hours.
10/13/22
Conditioning
EMOM for 25 minutes:
5 burpees
Remainder of minute filled in with back rehab/shoulder rehab/hang board
Nothing too crazy. Been dealing with what feels like a mild stomach bug all day. Not pretty, but not so bad that I haven’t been able to do anything all day.
Moved all the outdoor furniture into the loft today and removed the ACs. Always a fun time.
1 Like
10/14/22
Deads - 1s Week
GIANT SETS (jump - pull - core)
Box jumps:
x3
Trap bar mat pulls: (5)
60x10
150x5
240x5
300x10
Planks:
x20s
SSB Hatfield/pendulum squat:
135x5
235x12
185x15
Shin raises:
x25
SSB calf raises:
135x8
GIANT SETS (core - core - row)
Band good mornings:
3x12
Reverse hypers:
3x12
Chest supported KB row:
32kg x2x9
32kg x8
Band hip stuff
CONDITIONING
Tabata DB clean and press w/30lb DBs