Seems like the back is getting better!
1 Like
10/15/22
Light Press - Part 1
GIANT SETS (chin - press - core)
OH chins: (some sets on hang board)
10x6
Axle press:
50x10
110x10x1
Side planks:
5x15s/side
Going to hit all my assistance tomorrow.
Spent the whole day prior to this doing yard work and prepping our deck for stain tomorrow.
@Koestrizer Yeah man improving every day! Thankfully no setbacks. Still not 100% but at this point I’m just playing it safe rather than feeling any limitations.
1 Like
10/16/22
Press assistance and conditioning
GIANT SETS (dips - band - curl)
Dips:
x90s
x60s
x30s
Band pushdowns:
x90s
x60s
x30s
DB hammer curls:
x90s
x60s
x30s
GIANT SETS (raise - band - raise)
Lateral raise:
10x3x40s
Band pull aparts:
3x40s
Overhead plate raises:
25x3x40s
CONDITIONING
Tabata mountain climbers
Did another full day of yard work. Storm on Friday really did a number on our property, but it’s basically all cleaned up now.
Solid pump from all this. Did the mountain climbers just to check the conditioning box, but it was a fair amount of suckage.
1 Like
10/17/22
Zercher Squats - 5s Week
GIANT SETS (jump - squat - core)
Box jumps:
x3
Zercher squats:
50x10
130x5
150x5
170x5
Hollow holds:
x15s
SUPER SETS (squat - core)
Zercher squats:
130x3x8
V sit up:
3x8
SUPER SETS (squat - band)
Belt squats:
100x3x20
Band hamstring curl:
3x20
Shin raises:
x25
Seated calf raises:
90x14
Band hip stuff
Walking lunges:
x100
CONDITIONING
Tabata KB lift
Blah blah blah. That’s how I’m feeling towards this workout.
Back was upset today, think it’s from staining the deck yesterday. Just a reminder that I’m human is all, not that I’ve ever forgotten, but sometimes I like to pretend otherwise.
1 Like
Some great work was done since I have been gone. Keep up the good work
10/18/22
Heavy Press - 5s Week
GIANT SETS (press - chin - core)
Football bar strict press: (wide grips)
45x10
75x5
85x5
95x5
105x5
110x5
Over hand pull ups:
6x8
Palloff press: (3s hold)
x5/side
SUPER SETS (press - band)
Football bar strict press: (wide grips)
90x2x10
90x7+3 push press
Band pull aparts:
3x30
CIRCUIT (row - bench - push)
Inverted rows: (various grips)
4x30s
DB flat bench:
50x4x30s
Bench pushups:
4x30s
CONDITIONING
Tabata Navy Seal burpees
Oh yeah, I might be back. I asked a lot of my back in this workout, and it seemed to respond in kind. That last rep of the top set was a grind, and the volume sets included a fair bit of layback towards the end. No issues.
Hopefully this trend continues, because my mind is wandering somewhere new that might hopefully make training interesting again.
The Navy Seals are pretty rough. Especially so after completely frying my pushing muscles, straight burpees might have been a better idea. There’s definitely a restorative aspect to those Seals, lots of sneaky mobility work in there.
I owe lateral raises and Poundstone curls, but I was running low on time and opted for the Tabata. Plan to get those plus a run in tomorrow.
@bigpappafrance Thanks buddy, always appreciate the kind words.
2 Likes
10/19/22
Cardio and Assistance
~1.75 mile trail run in 13:xx
A bit on the slow side for this distance, but not by too much. Had planned a longer run, so started out with a slower pace. Came to find that the second half of the trail was flooded out, and there were a ton of down trees and branches blocking the way. Add to that all the fallen leaves and this was a tricky one. I might go clean up some of the big stuff this weekend so I can at least stay on path next time through.
Lateral raise drop set:
15x10
10x20
5x30
Hands x40
Poundstone curls:
x132
Ring fallouts for abs and shoulders:
some
Jefferson curl ups:
a few
Hangboard and plate pinches:
a few
Knocked out the rest of the assistance from yesterday and had a few more minutes to kill so I did some back and shoulder health stuff, then a little grip work that I’ve gotten away from.
1 Like
10/21/22
Deads - 5s Week
GIANT SETS (jump - pull - core)
Box jumps:
x3
Trap bar mat pulls: (4)
60x10
150x5
240x5
300x10
Planks:
x20s
SSB Hatfield/pendulum squat:
135x5
205x3x10
Shin raises:
x25
SSB calf raises:
95x12
GIANT SETS (core - core - row)
Band good morning:
3x13
Reverse hyper:
3x13
Chest supported DB row: (2)
70x2x8
70x7
Band hip stuff
CONDITIONING
Tabata burpee KB carry w/2x32kg KBs
Decent enough workout, despite being dog tired and starving. Going to pig out on pork chops the rest of the night.
Conditioning workout was pretty okay. It was very sustainable, not quite easy but I was never in danger of coming up short on my there and back every 20 seconds. A longer run, heavier weights, or just longer workout might make it better.
3 Likes
10/22/22
Press 2 - 5s Week - Part 1
GIANT SETS (chin - press - core)
NG chins: (widest to narrowest to widest)
BWx10
+25x10x4
Axle press:
50x10
105x10x3
Side planks:
5x15s/side
Going to get the rest in tomorrow.
2 Likes
10/23/22
Press 2 - Part 2
GIANT SETS (dip - band - curl)
Dips:
2x60s
Band pressdowns:
2x60s
DB hammer curls:
25x2x60s
GIANT SETS (raise - band - raise)
Lateral raise:
10x4x30s
Band pull aparts:
4x30s
Overhead plate raise:
25x4x30s
Well, it turns out spending a handful of hours staining a deck is pretty bad for the whole back rehab process. Completely railroaded by that, but I’m thinking the turn around will be quicker than whatever set this off in the first place.
Should probably employ some MAX EFFORT TRAP BAR PULLS to move this along in the right direction. Isn’t that right, @flappinit?
Jokes aside, I’m thinking a run of conjugate style training might be the move for me next. Getting away from percentages and progressions might be good while I figure out how to get back to normal.
@FlatsFarmer I might need to call in some wisdom in a few weeks when I get through my current training cycle. I recall you steering our young friend Tim in the proper direction rather well.
2 Likes
Sure man, Holler any time! I’m just about to get back to the conjugate stuff myself. And now that Tim has been down for like 6 months we can pick his brain too.
1 Like
10/24/22
Zercher Squats - 3s Week
GIANT SETS (jump - squat - core)
Box jumps:
x3
Zercher squats:
50x10
140x5
160x5
180x5
Hollow holds:
x15s
SUPER SETS (squat - core)
Zercher squats: (emom)
140x8x3
Band anti-extension press:
8x10s
SUPER SETS (squat - rdl)
Belt squats:
110x3x20
Axle RDL:
140x3x10
Shin raises:
x25
Seated calf raises:
90x16
Band hip stuff
Walking lunges:
x100
CONDITIONING
Tabata bear crawls
Back is sore and tight from painting, but it didn’t have much of an impact on this workout which is a good sign. So ready to change things up though, and maybe take a look at tackling this IT band syndrome while I’m at it.
@FlatsFarmer Sounds righteous man, I guess we’ll be brothers in the strain for a period there.
2 Likes
10/25/22
Press Workout 1 - 3s Week
GIANT SETS (press - chin - core)
Football bar strict press:
45x10
75x3
95x3
105x3
115x3
120x3
Over hand pullups:
6x8
Palloff press: (3s hold)
x5/side
SUPER SETS (press - band)
Football bar strict press:
95x3x8
Band pull aparts:
3x30
GIANT SETS (row - bench - push)
Inverted rows:
2x60s
DB flat bench:
50x2x60s
Bench pushups:
2x60s
CONDITIONING
Tabata mountain climber burpees
I think full effort pressing is back on the menu. No issues from the back once again on this after asking it to answer the call.
Running short on time again so decided to push the lateral raises and curls out to tomorrow. I actually like breaking things up into smaller pieces like that anyway.
Conditioning was pretty solid, basically a less intense Navy Seal burpee. Jacked up the lungs and got my body moving through some tight ranges of motion. Didn’t seem to loosen up much but they felt smoother as the sets went on.
1 Like
10/26/22
Assistance and Conditioning
Lateral raise drop set:
10x25
5x25
2.5x25
Hands x25
Poundstone curls:
x133
Tabata burpees:
x5/round
Biceps and shoulders were screaming during those sets. Really nailed the MMC on those today. Solid 15 or so minutes of suck.
1 Like
10/27/22
Deads - 3s Week
GIANT SETS (jump - pull - core)
Box jumps:
x3
Trap bar mat pulls: (3)
60x10
150x5
240x5
300x10
Planks:
x20s
SSB Hatfield/pendulum squat:
135x5
225x3x8
Shin raises:
x25
SSB calf raises:
115x9
GIANT SETS (core - core - row)
Band good morning:
3x14
Reverse hyper:
3x14
Chest supported KB row: (3)
32kg x3x9
Band hip stuff
CONDITIONING
Tabata tiger sit outs
Decent enough workout. Back felt like shit all day today, just the ebb and flow of this lately, but it’s not impacting my lifting any. Just a general discomfort.
Conditioning didn’t really hit the mark today. I’m realizing that, since my back got jacked up, I’ve really been half assing my conditioning workouts. I dislike that, but I’m also having trouble finding stuff that I can hit the lungs with that aren’t flaring my back up. Just keep plugging away.
10/28/22
CONDITIONING
100 burpees
That’s all for today. Going to rip through my back rehab protocol in a few. I went through a long session of it last night before bed and I felt a million times better today.
Worked about 6 hours longer than was scheduled, and I need to go back tomorrow at some point when they call me. Going to get my second press workout done in the morning.
10/29/22
Press 2 - 3s Week
GIANT SETS (chin - press - core)
NG chins: (narrow - wide - narrow)
BWx10 - middle grips
+35x10x3
Axle press:
50x10
110x10x2
Side planks:
5x15s/side
Spent the whole day raking wet leaves onto a tarp and dragging it around the yard. No way the leaf blower was going to handle that task. It was actually pretty therapeutic feeling on the back to do some manual labor. Surprise, surprise.
Also had to constantly check my phone all day waiting to be called into work, only for them to push it off to tomorrow. Super rad weekend.
This, in turn, was a sweet workout. Attacked it with some frustration and it was a good outlet. Rest between rounds started at 30 seconds and crept up to about a minute towards the end. This is the type of workout I can lock in to and just hammer on, somewhere between strength-skill and conditioning work. Planning to hit the assistance tomorrow, now that I have the all clear from work for the night I’m gonna spend it doing something other than chores.
1 Like
As a fellow back f*er upper, I’d love to know what you’re doing for this if you’re willing to share.
10/30/22
Assistance
15 minute circuit of: Dips - pushdowns - curls - raises - band - raises - curl - pushdown - dips and so on
Dips - to failure
Band pushdowns - x10
DB hammer curls - 25x10
Lateral raise - 10x10
Band pull aparts - x20
Ring fallouts, crosses, and crunches:
a bunch
Decided to just rip a circuit of all the assistance moves I want in my second press day. It’s a much more tolerable approach to getting that volume in.
Here’s the list of movements I’m doing:
Childs pose
Cat back stretch
Thread the needle stretch
Bird dogs
Hip flexor stretch
Single and double leg laying glute stretch
Reverse crunch
McGill curl up
Piriformis stretch
Hamstring stretch
ATG split squat stretch
Writing it out that looks like a lot, but I generally spend like 10 minutes going through a flow of the movements. Sometimes I’ll just bust out some sets and reps of a few too. No rhyme or reason to how I approach it I’ve just noticed that simply doing it helps, haha.
3 Likes
Thank you SO much for sharing that!! I super appreciate it!
1 Like