4/24/23
Easy Strength - W1/D1 - AM Workout
- KB swings: 32kg x75 reps
- Axle overhead press: 85x2x5
- Over hand pull ups: 2x5
- Axle deadlift: 210x2x5
- Ab wheel: 2x5
Well, here goes the maiden voyage for something completely new to me. First time taking a crack at Dan Johns work completely, the first AM workout I’ve done in a long time, and maybe the first ever I’ve done fasted.
So the lifting was pretty straightforward here. My swings were broken up between a warmup of swing-goblet squat-pull apart for 3 rounds, then I blitzed through the three strength movements, and finished with a swing-ab wheel superset. Got it all done in about 18 minutes.
Nailed the weight selections I think. Press was too easy, but that’s kind of the point, and deads were tougher than I anticipated at that weight, but I haven’t used the axle for them in ages so that makes sense too. Should feel light by the end of the week. I went with bodyweight chins, because, I’m really goosing the ROM on them. Going full dead hang (not loose though) and then head well above bar. I’ve gotten great hypertrophy results cheating the ROM a bit but I think I should be honest with them for this.
Lifting aside, this was such a great morning already. I came downstairs, poured some frozen fruit into a bowl, and made the coffee. Hit my 20 minute workout and the fruit was thawed just enough to cover in greek yogurt and start breakfast. Beef and egg bowl coming up next, then off to work. I’ll hit another workout this afternoon.
1 Like
4/24/23
PM Workout
- KB front rack carries: 64kg x5x80 feet
- Box jumps: x10
- Belt squats: 135x3x12
- Band pull aparts: x50
- Face pulls: x30
Another solid 20ish minutes here. So with this being a Dan John inspired training block, loaded carries are going to feature heavily. I have no idea what the “right” way to program them is, and Dan’s guidance is pretty loose. Do them often and vary the weight, position, implement, distance, and time. Sounds like I can’t screw it up.
Took 60s between the rounds of carries and by the end of the fifth round I was hurting. Those KBs just beat you up in multiple ways. Got in some sneaky heavy cleans getting them into position too.
Rest of the workout was supersetting pull aparts and box jumps, and face pulls and belt squats. Initially thought about SSB squats, but, I want to see how all this shakes out before adding “big lifts” into the program.
Got some more shoulder rehab on the docket tonight. Bugger.
1 Like
4/25/23
Easy Strength - AM Workout
- KB swings: 32kg x75
- Axle press: 85x2x5
- Over hand chin: 2x5
- Axle deadlift: 210x2x5
- Ab wheel: 2x5
Not logging them, but goblet squats and band pull aparts are featured in the warmup again with the swings. Three simple rounds of that really gets the body ready to go.
Eating this over my fruit and yogurt, beef and eggs to follow along with copious amounts of coffee.
4/25/23
PM Workout
- Sand bag front carry: 150x10x40 feet
- Incline bat wings: 40x3x3x10s
- Band assisted dips: 3x5
- DB flat bench: 20x25
- Band shrugs: black x25
If I can get my shoulder to work the way I want it to, I’m going to dig this style of training I think.
Went with 30s between rounds of carries to sneak in a little conditioning hit. I can clasp my hands around the bag and carry it forever, but that’s not really what I wanted out of this. Went with open hands and hugged it hard instead and that made it much tougher.
Rest of the workout was just experimenting with some stuff. Left pec is just crazy tender these days. I don’t feel like I have any strength loss, but just a little poke sends it into spasm. The whole left shoulder reacts accordingly. Maddening.
I’ll turn right around and say I was blown away at how pumped my chest got on those band assisted dips. Trying to figure out how I can still train movements I like as a form of rehab. I think this actually worked great, by the time my third set was over I felt better than when I started. Went with a fairly slow eccentric and gave them a good stretch since the band really took the pressure off. Focused on driving up with the pecs and getting a squeeze at the top. Bodybuilder style I guess, seemed to be decently effective. I’ll keep that for now.
Trap wound up calling my little bench burnout set short. Things started clicking around in there at rep 20 or so and it felt like the good I did with the dips was being undone. Maybe this is a no go for a bit.
4/26/23
Easy Strength - W1/D3 - AM Workout
- KB swings: 32kg x75
- Axle press: 85x5, 95x3, 105x2
- Over hand chins: x5, +10x3, +20x2
- Axle deadlifts: 210x5, 230x3, 250x2
- Ab wheel: 2x5
Tired this morning, really thought about giving in to the little devil for the extra sleep and to just get this done later. After all, it’s not like I couldn’t do it later. That’s not really how habit forming works though.
4/26/23
PM Workout
Hill sprints: 5x80-90 yards
15 Minute Arm Circuit
DB tricep skull crushers w/20s + 15&10 drop set
Axle curl w/50 + 40&30 drop set
Band pushdowns w/black band
Band hammer curl w/purple band
The rain finally broke, so I called an audible on carries and ripped some hill sprints. That seems like a pretty fair trade. I could throw on my vest and rock both simultaneously, but these were my first sprints of the year so that seemed overly ambitious. Hilarious glute pump from that.
Speaking of pump, that arm circuit was dope. I kept the reps on the weighted exercises a couple shy from failure the whole time, but pushed the bands. Was able to recover just enough between stations to keep the weights static. Went a little over time ripping the drop sets at the end, which was worth it for the mirror flex afterwards.
2 Likes
4/27/23
Easy Strength - W1/D4 - AM Workout
- KB swings: 32kg x75
- Axle press: 85x2x5
- Over hand chin: 2x5
- Axle deadlift: 210x2x5
- Ab wheel: 2x5
Slight change up today. Rather than warm up and finish off with the swings I just sprinkled sets of 10 throughout the entire workout.
I’ve started doing these shirtless too. Keeps me a bit cooler during the workout and cuts down on laundry. No squats or bench so that’s good to go.
3 Likes
4/27/23
PM Workout
- DB waiters walks: 50x2x120 feet, 50x3x60 feet
- Face pulls: 3x15
- Front raises: 10x3x10
- BPA: x50
- Lateral raises: 5x100 rest/pause
Couple days late on logging this. Was surprised at how weak I was on the front raises. All due to inflammation around the shoulder more than anything, very limiting.
Waiters walks are a unique challenge. Once the shoulder is feeling a bit better I could see these being useful to ruggedize the joint.
3 Likes
4/29/23
Easy Strength - W1/D5
- Swings: 32kg x75
- Axle press: 85x2x5
- Over hand chins: 2x5
- Axle deadlift: 210x2x5
- Ab wheel: 2x5
- Weight vest walk: ~3 miles w/21lbs
Planned for this yesterday but had an abrupt change of plans. Woke up with a splitting headache and lifting, as easy as this is, just wasn’t what I wanted to do. Didn’t wind up home from work stuff until about 11:30 and just crashed for 10 hours. That felt great.
Slight change up today. Shifted the swings to the end and just tried to get them done in as few sets as possible. Took 3 sets, could have done it in 2 for sure but I stopped when I lost the “pop” on the swing each time.
Also did my first set of deads double overhand today. That fifth rep was about the limit of my grip. I had been doing them with a thumbless mixed grip prior. Strapped up for the second set.
My carry today was just a chill walk with the weight vest. I feel like I got run over by a truck. I didn’t expect to be this sore from anything but holy hell. I think the hill sprints are playing a large role in that since it was so foreign to me in recent times.
3 Likes
5/1/23
Easy Strength W2/D1
- KB swings: 32kg x75
- Axle press:85x2x5
- Over hand chin: 2x5
- Axle dead lift: 210x2x5
- Ab wheel: 2x5
- Tire sled drags: 90x3x120’, 2x60’
- Box jumps: x10
- Belt squats: 135x3x10
- Laying leg raises: 3x10
Opted out of the morning lift again, knew I’d have an early day today and figured I’d just get it all in at once.
Broke up the swings between sets of everything else during this one again. Keeps a nice rhythm to the workout. Pulled both sets of deads double overhand which was cool. Grip held up much better than Saturday.
Went with sled drags for my carry. Quads were pumped after that. The tire lives! I don’t think I can load it up with much more than 3-4 plates, but I only had 2 on there today and it was getting rough.
Finished off leg day with some jump-squat-core giant sets.
4 Likes
5/2/23
Easy Strength - W2/D2 - AM Workout
- KB swings: 32kg x75
- Axle press: 80, 90, 100, 105, 110, 115x1
- Over hand chin: BW, 15, 25, 35, 45, 55x1
- Axle dead lift: 210, 230, 250, 260, 280, 300x1
- Ab wheel: 2x5
This was the longest of the workouts by far. I’ve been getting all these done in between 15 and 20 minutes, but this was closer to 30. All the plate changes and mini-rests add up. Add to the fact I’m a slug in the morning and I don’t move as fast and it compounds haha.
Was actually pretty happy with the pull up sets. I’ve done singles with way more, but not in the full ROM I’m using now.
Pulled the first four sets of deads double overhand and found my grip limit at 260. Strapped up for the last two.
3 Likes
5/2/23
PM Workout
- Single KB front rack carry: 32kg x3x80’
- Incline bat wings (2): 50x3x3x10s
- Band assisted dips: 3x6
- DB floor press: 15x50 rest/pause
- Band shrugs: x50 rest/pause
Having a hard time understanding the pec pump I’m getting from these dips. Volume is super low and I’m using a band to help, which I’ve never needed, and by the 12th rep I’m cramping. Wild stuff.
I moved my arms back and forth form close grip to wide grip during those floor presses throughout the set, trying to find if there were any trigger points. Felt like I managed to smooth things out with that bicep tendon a little during that at least.
2 Likes
5/3/23
Easy Strength - W2/D3
- KB swings: 32kg x75
- Axle press: 75x10
- Over hand chin: Black band x10
- Axle dead lift: 170x10
- Ab wheel: 2x5
- Axle curls: 50x10, 60x10, 70x7-60x8-50x10-30x14
- DB skull crushers: 20x10, 25x10, 30x6-20x8-10x12
- Band hammer curls: x50
- Band tricep pushdown: x50
- ~3 mile weight vest walk w/30lb
Decided to just lump the whole workout into one thing instead of break it up today. This was really putting the “easy” in the programs namesake. I think I’m ready to bump some weights up, even the shoulder is starting to take a step in the right direction it seems.
I did some band assisted chins. Those make a lot of sense if you can’t do them legit. Since I’m spamming the ROM 10 strict might’ve actually been harder than intended, but this wound up making them too easy. A lighter band might make more sense. I did them slow and tried to really bodybuilder the movement though, so I was feeling it by the last few.
The deads were simply too light for deadlift training, but perfect for grip training. Pulled that set double overhand and my grip was failing by the last rep. Skinning two cats with this here, I could strap up and move a lot more weight or keep pushing the lighter stuff and get grip gains.
Rest of the workout was a big giant set of swing-bicep-swing-tricep until all the work was done.
Threw on the vest, my rain jacket, and some boots and went for a walk after for my loaded carry.
2 Likes
5/4/23
Easy Strength - W2/D4 - AM Workout
KB Swings: 32kg x75
Axle press: 90x2x5
Over hand chins: +5x2x5
Axle dead lift: 220x2x5
Ab wheel: 2x5
Did a little weight bumping today. I’m sure at some point certain lifts will have to bump while others do not.
Did swings as part of the warmup and continued with sets of 15 into the press and first set of chins. Finished out with supersetting the ab wheel and dead lift.
No straps on deads again for the first set. Grip was shot by rep 5 so I strapped for the second set.
Pulled the right side of my neck during my first or second set of presses and it started getting tight by the end of the workout making the ab wheel hard. Gonna be looking to the left and right like Frankensteins monster for a few days I’m sure. Happens at least twice a year on over head press for whatever reason.
2 Likes
5/4/23
PM Workout
- KB waiter walk: 32kg x3x40’
- Band face pulls: x50 rest/pause
- Band pull aparts: x50
- Lateral raise: 5x100 rest/pause
- Incline TYWs: 1x2x10/10/10
Quick shoulder burner. I managed to not tweak the buggy one during all this, which is a win in itself. Think I might finally be trending back towards normal.
The carries were surprisingly tough. Beat up my forearms and stability was a challenge. Since it’s apparently monsoon season I did these in my basement which adds an extra layer of challenge since I’m basically maxing out the available vertical space. Could be cool to do these outdoors.
Should note the sneaky heavy KB push presses I had to do to get them up there. Few reps per side of PR worthy KB work haha.
2 Likes
5/5/23
Easy Strength - W2/D5
- KB swings: 32kg x75
- Axle press: 90x5, 100x3, 110x2
- Over hand chins: +5x5, +15x3, +25x2
- Axle dead lift: 220x5, 240x3, 260x2
- Ab wheel: 2x5
- Sandbag bearhug carry: 3x80’
- Incline pushups: 3x15
Decent little mid day workout here. Shoulder was barking a little, especially during the first set of presses. They felt heavy today, probably a subconscious governor trying to hold me back from doing something stupid.
Did all the deads double overhand today. Barely got the last rep of each set. Really pushing the grip there.
End of the workout I did a giant set of swings - carry - pushup and that rocked. That was kind of close to my original intent when I decided to do this program. I wanted to get my static lifting out of the way early and open up my afternoons for short-ish, intense, met-con type workouts. Unfortunately, it seems just about everything I do is making my shoulder feel more like hamburger. I’m pretty sure it’s just tendonitis, as there was never an event that sparked the issues, but god damn shoulder issues might actually be worse than back problems.
2 Likes
5/6/23
Cardio
~3 mile trail run
Monsoon season is over and it’s SO nice out. Ran off the tequila, burritos, and tacos from last night. Trail was super muddy so wasn’t the fastest outing.
3 Likes
5/8/23
Easy Strength - W3/D1 - AM Workout
- KB swings: 32kg x75
- Axle press: 90x2x5
- Over hand chin: +5x2x5
- Axle deadlift: 220x2x5
- Ab wheel: 2x5
2 Likes
5/8/23
PM Workout
- Tire sled forward drag: 90x600’ total
- Box jumps: x10
- Belt squat dropset: 135x9, reps of 110, 85, 60, 35, 0
- Laying leg raise: x30
Preceded this with a couple hours of yard work.
Upgraded from thin climbing webbing to a two-inch tow strap to drag the sled. What a game changer. The straps over the shoulder basically turned it into a harness for the forward drag/march.
I didn’t have a rhyme or reason to how I accumulated the distance, just went until I had to take a breather and repeat. Got 10 trips and called that good.
Legs were smoked after and those belt squats sucked. The belt itself was sitting wrong on my back and biting into me a little, didn’t need that little addition haha.
Going to stretch my shoulder and hips a little tonight while dinner cooks.
2 Likes
Easy Strength - W3/D2 - AM Workout
- KB swings: 32kg x75
- Axle press: 90x2x5
- Overhand chin: +5x2x5
- Axle dead lift: 220x2x5
- Ab wheel: 2x5
1 Like