3/28/23
Deload
With 9lb weight vest:
45 burpee chins
~1 mile run
Goal is to keep getting the total workout done in about 20 minutes. Slower today than yesterday, as anticipated.
1 Like
3/29/23
Deload
With 15lb weight vest:
40 burpee chins
~1 mile run
Burpees felt easier, run felt harder.
1 Like
Deload
3/30/23
With 21lb weight vest:
35 burpee chins
~1 mile run
3/31/23
With 27lb weight vest:
30 burpee chins
~1 mile run
4/1/23
50 burpee chins
~1 mile run
Didn’t pop in here to log these workout the last couple days. Finished out the week and then hit another bodyweight workout today. Solid little break from the weights, even with the last workout being on the heavy side as far as bodyweight movements go. That 27lb run was pretty slow.
2 Likes
4/1/23
Climbing
Hit up the climbing gym for the first time in ages. I didn’t realize how much I missed it. Always happens with this hobby, and I think I need to get back out there this year for some outdoor trips.
Mostly just went and had fun, not training for anything, but man was I actually worked afterwards.
1 Like
4/3/23
Widowmakers - W1/D1
GIANT SETS (jump - squat - core)
Box jumps:
6x2
Squats:
45x10
135x5
180x5
205x5
235x5
180x22 or 23
Planks:
x6 sets
CIRCUIT (chin - swing - chin - squat - push up)
NG chins:
10x5
KB swings:
32kg x5x5
Slant board goblet squats:
40x5x5
Pushups:
5x15
Woof, 5x10 sucks but widowmakers are a different kind of suck. I planned on taking this a bit further, going off the at least 20 rep guidelines, but this is where I ended up today.
I definitely left something on the table there, it wasn’t that I gassed on the squats as much as I wasn’t sure I was going to remain in the upright position for much longer. Felt like I was fighting falling down from rep 17 on, balance was non-existent.
That circuit was money after. Hit what I wanted for assistance and kept the heart rate jacked up a while longer.
1 Like
4/4/23
Widowmakers - W1/D2
GIANT SETS (press - band - core)
Football bar clean and press away:
45x10
80x5
90x5
100x5
80x20
Band pull aparts:
5x20
Incline standing ab wheel:
5x6
CIRCUIT (row - raise - curl - row - push - fly/pullover)
Chest supported DB row:
70x10x5
Lateral raise:
10x5x20
Band curls:
5x15
Band pushdowns:
5x15
Pec fly:
25x1x5 - nope
DB pullover:
25x4x10
The good: I’ve never gotten through the 20 rep widowmaker on a pressing movement without having to rest/pause it. That was pretty cool. Football bar is cool in that way. Top end strength compared to the axle isn’t there, but the reps keep coming.
The bad: my left pec is junked up right now. I complained a lot about shoulder discomfort during my run of beefcake, and it took my long enough but I narrowed down the cause. I noticed it yesterday when I was cranking out my pushups, immediate discomfort. I did some isolation work to see if it was bicep, shoulder, or pec related, and right away it started barking when I tried to do some flys. My trap is halfway seized up in response. No bruising, so nothing is torn, and I’m not sure what got this whole thing started in the first place. Pullovers were fine as a quick substitute.
The ugly: my upper body training for a bit. I need to get this pec thing sorted out so I can train the way I want to. Full rest probably isn’t the move, but I think making use of bands and unilateral pec training for a while is where I’m going to start. Right side is still fine, just need to get the left side to heal up.
2 Likes
4/5/23
Conditioning and Cardio
Conditioning
10 minutes of 150lb sandbag carries
No rhyme or reason to this. Picked, carry, drop, repeat until 10 minutes is up.
Cardio
~4 mile walk
Swapped into some dirty clothes and went for a long walk with the dogs.
1 Like
4/6/23
Widowmakers W1/D3
GIANT SETS (jump - pull - core)
Box jumps:
6x2
Mat pulls: (4)
45x10
135x5
245x5
285x5
325x5
245x24
Hollow holds:
x6 sets
CIRCUIT (chin - band - lunge - jump - crawl)
Over hand pullups:
BWx10
+25x5
+45x4
+25x5
BWx10
Band chest press: (dip style)
5x10
Reverse lunges:
5x10
Jump rope:
5x40
Bear crawls:
5 laps
Got this day pretty dialed in. That 24th rep on the widowmaker moved like the 8th rep. My hamstrings were starting to feel some burn, but I had a lot of strength left. No gas though, that set ended because I couldn’t keep my wind through the reps any more. Cool that strength wasn’t an issue, not cool that my conditioning is a weak link. We all know how to fix that though.
That circuit was spot on. Hit my big assistance movement, did some chest rehab, got the blood pumping through the legs, and kept the heart rate jacked up the entire time.
2 Likes
4/7/23
Widowmakers - W1/D4
GIANT SETS (press - band - core)
Axle floor press:
50x10
125x5
145x5
160x5
125x14+6 rest/pause
Band pull aparts:
5x20
Band side bends:
5x10/side
CIRCUIT (row - curl - band - raise - lift)
Chest supported DB iso row: (2)
70x5x10 seconds
EZ bar reverse curls:
35x5x10
Band pec flys:
5x10/side
Lateral raise:
10x5x20
Burpee KB lift: (no pushup)
32kg x5x10
Floor press was a good pivot. Not much distress to that strained pec, but still got some stimulation there.
Been meaning to try static rows for a while now. Focused in squeezing as hard as I could, kind of like the proper way to plank, and it made that 10 seconds feel like a longer period of time.
Just pumpy stuff for the rest and the KB lifts to get the legs moving and the heart rate up.
1 Like
4/8/23
Hiking
~4 miles of scrambling around checking out some potential climbing spots. Got some decent views on some small peaks but nothing extraordinary. Did some legit class 3 stuff for a portion of time.
3 Likes
4/10/23
Widowmakers W2/D1
GIANT SETS (jump - squat - core)
Box jumps:
6x2
Squats:
45x10
135x5
190x5
220x5
245x5
190x21
Planks:
x6 sets
CIRCUIT (chin - swing - chin - squat - band)
NG chins:
10x5
KB swings:
32kg x5x5
Slant board paused goblet squats:
40x5x5
Band chest press:
5x10
Real excited for the last week of these widowmakers to be over. This was both better and worse than last week. I didn’t have the feeling of anti-gravity this time around, but my shoulders were absolutely screaming to get the bar off my back. Ultimately that’s what did my widowmaker in. I was happy for it to be over, as I started doing breathing squats from rep 16 on. Still had more squats left though, we’ll see what quits first on the final week, the mind or the body.
2 Likes
4/11/23
Widowmakers W2/D2
GIANT SETS (press - band - core)
Football bar clean and press away:
45x10
85x5
95x5
110x5
85x15+5 rest/pause
Band pull aparts:
5x20
Incline standing ab wheel:
5x6
CIRCUIT (row - raise - curl - row - push - pull)
Chest supported KB rows: (3)
32kg x10x5
Lateral raise:
15x5x10
Band curls:
5x15
Band pushdowns:
5x15
DB pull overs:
25x5x10
Really wanted to get the 20 reps straight through two weeks in a row, but that was just not happening today. All good, on to the next one.
1 Like
4/12/23
Cardio
~2 mile weight vest walk w/60lbs
4/13/23
Widowmakers - W2/D3
GIANT SETS (jump - pull - core)
Box jumps:
6x2
Mat pulls: (4)
45x10
135x5
265x5
300x5
340x5
265x22
Hollow holds:
x6
CIRCUIT (chin - push - lunge - jump - crawl)
Over hand pullups:
BWx10
+25x5
+45x5
+25x5
BWx10
Ring pushups:
5x5
Reverse lunges:
5x10
Jump rope:
5x40
Bear crawls:
x5
Another one checked off, working my way towards the end here.
Shoulder is driving me absolutely nuts. I’ve decided it’s worse than when my back went into a fit last year. It’s less scary feeling, but more constantly annoying somehow.
1 Like
4/15/23
Widowmakers W2/D4
GIANT SETS (press - band - core)
Axle floor press:
50x10
135x5
150x5
170x5
135x15+5 rest/pause
Band pull aparts:
5x20
Band side bends:
5x10
CIRCUIT (row - curl - raise - push - lift)
Chest supported KB iso row: (3)
32kg x3x15s
Axle curls:
60x3x10
Lateral raise:
10x3x25
Bench pushups:
3x10
KB burpee lift: (no pushup)
32kg x3x15
Decent enough workout, got it all done is just over 30 minutes.
I think I figured out how to get some pec training in without bugging my shoulder finally. Those bench pushups were money. I can look at doing them on the axle and j-hooks and progressively lowering the axle too.
2 Likes
4/17/23
Widowmakers - W3/D1
GIANT SETS (jump - squat - core)
Box jumps:
6x2
Squats:
45x10
135x5
205x5
235x5
260x5
205x20
Planks:
x6 sets
GIANT SETS (chin - press - swing)
NG chins:
5x10
Bench pushups:
5x10
KB swings:
32kg x5x10
Holy shit, this was what I was looking for when I finished the last BBBB workout. No ennui this time around @T3hPwnisher. From rep 16 on I was somewhere between blacking out and squatting. The last plank was only a few seconds before I flopped over and did a supine floor plank for a couple minutes.
So looking forward to not touching a back squat for however long I deem appropriate after all this. 225x20 is something I have to do at some point. But I’m not in the biggest rush to get back there right now.
3 Likes
Hah! Nothing worse than getting exactly what we wanted. Great stuff dude!
1 Like
4/18/23
Widowmakers - W3/D2
GIANT SETS (press - band - core)
Football bar clean and press away:
45x10
90x5
100x5
115x4+1
90x13+5+2
Band pull aparts:
5x20
Incline standing ab wheel:
5x6
CIRCUIT (band - band - band - raise)
Band lat pushdown:
3 sets
Band tricep pushdown:
3 sets
Band curls:
3 sets
Lateral raise:
Max reps with 15s, 10s, 5s
All brakes no gas today. Totally fine with that as I didn’t really have anything to prove to myself on this workout. No expectations is a great thing.
My favorite part about 1s week is scrapping all the assistance and just doing something that renders a massive pump regardless of efficacy.
2 Likes
5/19/23
Cardio
~2 mile run
Going to get some rehab work done on my shoulder and leg tonight too. See if I can get things feeling right again.
4/20/23
Cardio
~3 mile trail run
More shoulder and leg rehab too. It was too nice out today to be in my basement so I decided to just rip a run instead. Lifting to resume tomorrow.
4/21/23
Widowmakers - W3/D3
GIANT SETS (jump - pull - core)
Box jumps:
6x2
Mat pulls:
45x10
135x5
225x5
285x5
325x5
355x5
285x20
Hollow holds:
x6
That’s it, went with the jack shit approach for the last workout of the program. I stopped at 20, but I wasn’t done. Just didn’t feel like going for any more really at that point. Going to take a mini-deload this weekend.
4/22/23
Active recovery
~5 mile walk followed by some shoulder and hip rehab stuff.
2 Likes