1/24/22
Conditioning
EMOM x20:
Odd - 10 good mornings w/115
Even - 10 burpees
AMRAP x10 minutes:
1 front squat w/115
1 DB clean and press w/30s
19 rounds
Reverse hypers:
BW x a bunch
Typing this up on my phone since the forum isn’t letting me on via laptop, so I’ll be brief. This was rough.
Was absolutely smoked after the EMOM portion. Took a minute to collect myself then zombied my way through the second portion.
@QuadQueen I’m in Maine, but over by the seacoast where we aren’t exactly known for our snow quality haha.
2 Likes
1/25/23
Conditioning
AMRAP x 20 minutes:
Burpee chins x1-2-3-4-5
Football bar viper w/95lbs x1-2-3-4-5
4 ladders in 19:57
EMOM:
1 overhand pull up
2 incline standing ab wheels
3 reverse lunges
Add a rep each minute until the clock wins. Ended at 8 chins, 9 ab wheels, 5 lunges.
That first part was a soul destroyer. I made sure to hustle through the transition between movements, which meant that the round of 1s was actually the worst coming off the 5s.
Plan was to jump right into the EMOM after the 20 because the first couple roubds would be chill, but I wound up pacing around and dry heaving for a minute instead. Got it going once that was under control, haha.
2 Likes
1/26/23
Lifting
SUPER SETS (bench - band)
Low incline football bar bench:
45x10
95x5
135x4x3
Band pull aparts:
6x20
SUPER SETS (squat - core)
SSB box squats:
45x10
135x5
215x4x3
Flutter kicks:
x15s
Lateral raise:
15x40 rest/pause
DB hammer curls:
25x40 rest/pause
Band pushdowns:
x50
Band hamstring curls:
x50
Man, I am wrecked today. That workout yesterday was killer. Had to do some pretty rough snow removal too, lots of chipping and chopping to get through the frozen stuff, then some slush today.
Traps and hamstrings are just spent today. Wound up doing hamstring curls instead of the nordics to get some blood in them but not necessarily brutalize them again.
All this feels right.
2 Likes
1/28/23
Cardio
~2 mile jog
Assistance
CIRCUIT (chin - dip - lunge)
NG chins: (widest to narrowest grips)
5x10
Dips:
5x12
Walking lunges:
5x10
Super nice day outside so jogged up and down my hilly road a couple times. Shakes out to be about 2 miles or so. First running I’ve done in a while, never feels good, but the sun sure does.
Came inside and hit a quick full body assistance circuit. Felt pretty pumped afterwards which was sweet.
Missed my conditioning session yesterday. Got called in to work as I was walking into the basement and went right to a dinner party after. Guess I should have gotten up a few minutes earlier.
2 Likes
1/29/23
Cardio
~2 mile run
Just a couple there and backs on my road. It’s hilly, so there’s a bit more challenge than your standard two miler.
1/30/23
Lifting
SUPER SETS (press - band)
Axle clean and press away:
50x10
75x5
85x5
100x5
75x5x5
Band pull aparts:
9x15
SUPER SETS (squat - core/jump)
Squats:
45x10
135x5
160x5
185x5
210x5
160x5x5
Planks:
x5
Box jumps:
5x3
Lateral raise: (drop set)
10x25
5x25
2.5x25
Hands x25
Poundstone curls:
x145
Band pushdowns:
x25
Belt squats: (drop set)
135x14, reps of 110, 85, 60, 35, 0
Ring fallout crunch:
x12
First 5s week of 5/3/1 always feels like a “what’s the point” endeavor with how light it is. Pushed the pace pretty hard and got this done fairly quickly as a trade off.
IDK what’s happened, but something has clicked for me and those Poundstone curls aren’t as bad as they used to be. They still suck, but I’m cranking through the first 100 reps consistently, my biceps are really feeling the pump, and my forearms are holding up just fine. Could this be adaptation? Stay tuned next week for when I crash and burn after like 30 reps.
3 Likes
2/1/23
Conditioning
EMOM x 50 minutes:
3 over hand pull ups
Fill remainder of minute rotating through burpees, 32kg KB goblet squat, DB clean and press w/30s, KB carry with 32s, hollow rocks.
Brutal grind it out kind of workout. Pull ups were getting pretty tough during the later rounds.
2/2/23
Lifting
SUPER SETS (bench - band)
Low incline FB bar bench:
45x10
75x5
95x5
115x9
115x6
Band pull aparts:
5x20
SUPER SETS (squat - core)
SSB box squats:
45x10
135x5
185x5
205x10
205x6
Reverse crunch:
5x10
Lateral raise:
10x65 rest/pause
Kroc row:
70x18
Band pushdowns:
x50
Band assisted Nordic hamstring curls: (drop set)
Black x8
Purple x9
Green x11
Ring fallout crunch:
x10
2 Likes
2/3/23
Conditioning
10 minutes AMRAP:
1 burpee chin
1 double KB snatch w/16kgs + 1 rep each round
12 rounds
10m AMRAP:
1 burpee chin
1 KB ABC + 1 rep each round
6 rounds
10m AMRAP:
1 burpee chin
1 double KB clean and press + 1 per round
9 rounds
5m AMRAP:
1 burpee chin
1 double KB swing + 1 per round
9 rounds
Drenched, smoked, and furious I thought of this but glad I did it. 36 burpee chins completed between all the rounds.
Got slowed down a bit during the ABC and clean and press rounds to dry heave a bit. Got a bit closer to tossing than I did on Wednesdays workout.
Stepped out into the -4 degree air to cool down and got hit with a blast of wind that dropped it some degrees. Felt amazing.
1 Like
2/4/23
Assistance
CIRCUIT (chin - dip - chin - core)
NG chins: (two sets each grip widest to narrowest)
10x7
Dips:
5x10
Incline standing ab wheel:
5x5
Quick bodyweight burner after a long overdue date day with my fiancee.
1 Like
2/5/23
Cardio
~2 mile jog
Warmed up to close to 40* today, felt like a heat wave after the last couple days.
1 Like
2/6/23
Conditioning
100 burpee chins
EMOM buy in with 5 32kg KB swing
17 rounds
Had to take my dog to the urgent vet after work and wound up there for quite a while. Decided to push lifting to tomorrow and get in a shorter but more intense conditioning workout. This answered that call pretty well.
1 Like
2/7/23
Lifting
SUPER SETS (press - band)
Axle clean and press:
50x10
80x5
90x5
105x5
80x15+5
Band pull aparts:
5x20
SUPER SETS (squat - core)
Squats:
45x10
135x5
170x5
195x5
220x5
170x20
Planks:
x5
Lateral raise:
5x25
10x15
15x10
15x10
10x15
5x25
Poundstone curls:
x146
Band pushdowns:
x25
Ring fallout crunch:
x13
Man, I’m so sick of lifting. It took everything to get me down into the basement to do this today, and then I still changed things up by tossing the 5x5 fsl for widowmakers. It might sound like I made the workout harder, but I shaved some time off and that’s all that I really cared about.
I’m finding it far easier to do my conditioning workouts these days. Part of that is because it’s just a lot less to set up and break down. Full body workouts aren’t helping that any.
I’m also just not training for anything other than the sake of working out.
I just snagged a copy of Dan Johns Omnibook and maybe giving that a read will give me some ideas about what to do moving forward.
1 Like
2/8/23
Conditioning
AMRAP in 10 minutes, adding a rep each round:
Burpee chins + DB clean and press
9 rounds completed
Tabata burpee KB swing w/32kg - 4 reps across
Tabata burpee KB lift w/32kg (no pushup) - 7 reps across
Shin raises
Calf raises
45lb bumper plate pinches
Decent sweat session. Pretty sure I’m going to start BBB Beefcake next week.
1 Like
2/9/23
Conditioning
100 burpee swings w/32kg KB (no pushup)
Forgot to look at the clock to note the time on this. Wound up working several hours longer than planned and have other stuff to do today.
2/10/23
Lifting
SUPER SETS (bench - band)
Incline axle bench:
50x10
80x5
120x5
140x5
170x3
160x5
Band pull apart:
5x20
SUPER SETS (pull - core)
Mat pulls: (4)
135x5
225x5
275x5
315x5
365x5
415x1
Incline standing ab wheel:
5x5
Lateral raise:
5x100 rest/pause
DB hammer curls:
25x23+10 rest/pause
Band push down:
x50
Band hamstring curls:
x50
Set some TMs for next week. Also decided to rip 415 for a single just because.
1 Like
2/11/23
Assistance and Cardio
CIRCUIT (squat - bench - row)
Front squats:
45x10
95x5
135x5x5
DB flat bench:
30x10
70x5x5
KB gorilla row:
32kg x5x5
Shin and calf raises
~1 mile jog
@bigpappafrance Thanks dude!
2 Likes
2/13/23
Boring But Big Beefcake - W1/D1
GIANT SETS (jump - squat - core)
Box jumps:
5x2
Squat:
45x10
135x5
165x5
190x5
215x5
Planks:
5 sets
GIANT SETS (squat - chin - dip)
Squats:
165x5x10
Over hand pullups:
5x10
Dips:
5x10
15:25 prescribed supplemental and assistance time
Belt squats: (drop set)
135x11, reps of 110, 85, 60, 35, 0
CONDITIONING
Tabata burpee KB swings w/32kg - x4/round
Welp, one way to deal with a tequila hang over is to spend 5 hours driving and then rip the first of many rough squat workouts. Fortunately it was the first 5’s week, so things were light. Still felt pretty worked.
Going to keep daily conditioning in, probably in the form of a Tabata or something on the clock to keep me from dogging it.
Already feeling hungry. Glad I’ve got mounds of leftover smoked meat from yesterday.
3 Likes
2/14/23
BBBB W1/D2
GIANT SETS (press - band - core)
Football bar clean and press away:
45x10
70x5
85x5
95x5
Band pull aparts:
4x25
Incline standing ab wheel:
4x5
Football bar hang clean and press each rep:
70x5x10
8:35 prescribed supplemental and assistance time
DB bench mechanical drop set: (high incline, low incline, flat)
60x5, 4, 6
Band pushdowns:
x25 rest/pause
Lateral raise: (drop set)
10x25
5x25
2.5x25 Hands x25
Band crunch:
x30
CONDITIONING
Tabata burpee jumping lunges: x3/round
Decided to go with a different bar for a little while. Thought it’d make sense for this program. TM is low since I tend to run out of steam quickly with the football bar as the weight climbs, hoping hammering away at some volume on this lift helps with that.
Followed @T3hPwnisher’s lead and counted cleaning that bar from the hang as my rows for this workout. Kept them as “touch-n-go” as I could throughout. The last 2-3 reps included a quick breath and reset of the later rounds. Traps were lit up from that. I could see that getting pretty rough by 1’s week. I felt cheap at first not super setting a row movement in there, but by the end I was fine with it. I can hit the lower part of my traps another time.
The rest of the assistance was done with no rest between movements. Went right from benching into the pushdowns, turned around and knocked out the laterals, and grabbed a heavier band and finished up the ab work.
I put the optional single leg work in as a form of conditioning, and boy did that answer the call. My quads were screaming towards the end and I was breathing pretty hard.
2 Likes