6/14/23
PM Workout
EMOM x 8 minutes:
3 reps of 150lb sandbag over bar (19)
Kroc row:
70x17
Band upper back good mornings:
x30
Band straight arm lat pulldown:
x30
Hit a wall during that 8th round. Took almost 50 seconds to get all three reps. Lots of dropped picks and the triple extension was slowing way down. That’s a workout I actually enjoy. Would love to have a workout buddy for that one.
6/15/23
Easy Strength - W1/D4
I couldn’t bring myself to get out of bed this morning to get the lifting portion done. Idk what happened but I felt like I had an iron blanket holding me down. I knew I had no plans this afternoon so I moved everything off and slept hard for another 30 minutes. Felt like a full nights sleep in that time.
It’s the immediate after math, but, my shoulder actually feels pretty solid after this workout. I had one twinge during my second set of press when I cleaned the DBs into place, but the burpees were not troublesome at all today. Going to ride this optimism until it becomes the norm.
On that note, I decided to cut out direct shoulder work for now. That means lateral raises only I guess now that I think of it. But any shoulder isolation work I did before seemed to make everything flare up. Getting in some rotator cuff work and band pull aparts just about daily still.
6/16/23
Easy Strength - AM Workout - W1/D5
How do you find the ab wheel vs ab pull downs?
6/16/23
PM Workout
SSB squats:
45x10
135x5
185x3
205x2
235x1
255x1
185x8x2 EMOM
135x10 hands wide
Needed to get something done in about 15 minutes and this was a solid choice.
@bigpappafrance The ab wheel is definitely a more honest movement. I suppose the pull downs might be better for pure hypertrophy, but you can definitely cheat them more. I work out at home and truth be told I’ve never felt like bands have been the answer for that move. The only time I’ve gotten it to “work” I used an exercise ball and a cable machine, now that was money, but it’s not something I can do regularly.
6/17/23
Conditioning
35 six count burpees
25 laying leg raise
Been cleaning up and organizing my house all day. Took less than 10 minutes to get a quick workout in and resume cleaning. Finished the burpees and immediately dropped down into the ab work. Surprisingly winded by that.
6/18/23
Easy Strength - W2/D1
6/19/23
Easy Strength - W2/D2
Bare minimum the past couple days. Prioritizing things outside of lifting but still snuck away for the 15-20 minutes to get the main work done.
6/20/23
Easy Strength - W2/D3
The bare minimum continues. Crazy week and catching a flight in a couple days to Colorado for a long over due visit.
6/21/23
Easy Strength - W2/D4 - AM Workout
Hoping to get a second workout in after work and before soft ball. Probably some burpees.
6/21/23
PM Workout
40 6-count burpees
Actually got the second work in today. Work turned into an odyssey and I need to go back in for a late night errand which blows. Alas, the things we do for money.
6/22/23
Easy Strength - W2/D5
*KB swings: 32kg x75
*DB press: 40x5, 45x3, 50x2
*NG chins: +15x5, +25x3, +45x2
*Trap bar pulls: 240x5, 290x3, 340x2
*Ab wheel: 2x5
Knocked this out quick then ran to the airport. I hate this place. Changes to training coming soon.
6/27/23
Squats - W1/D1
SUPER SETS (squat - core & squat - jump)
SSB squats:
45x10
135x5
155x5
175x5
135x5x5
Incline standing ab wheel:
5x4
Box jumps:
5x2
CONDITIONING CIRCUIT
Backwards sled drag:
90x60’
Goblet squat:
40x10
Forward sled pull:
90x60’
KB swing:
32kg x15
AMRAP in 20 minutes - 5.75 rounds + 15 swings after timer
Started off training again with a banger today. Went with a stupid light TM for my squats, but my legs are so smoked from this weekend that it actually felt hard on them.
Negotiating the stairs with weights in hand after that conditioning workout was its own challenge.
I hit a wall pretty hard after the third round. Went from sprinting the sled to a crawl in short order. Need to build that gas tank up.
I spent the weekend in Colorado mountain biking and hiking with my best bud. Not going to bother logging any of that, but it was so rad. I love that state. The terrain is just so different than New England. I’m also 100% hooked on biking again. I crashed pretty hard twice and was able to laugh it off luckily.
I came to the realization, at least in terms of training the squat, that I don’t really care about my squat. I just need strong legs to propel myself. I’ll squat to build some strength, but my weak point is definitely dealing with lactic acid build up so I need way more time doing leg endurance work. Sled work and long duration bodyweight stuff just makes way more sense to me than more squat volume or like, hamstring curls, when it comes to actually using them in real life activities.
6/28/23
Press - W1/D1 - AM Workout
SUPER SETS (chin - press)
NG chins: (widest to narrowest grips)
BWx5
+10x5x5
DB press:
25x5
40x3x6, 2x5
Going with some simple double progression for my upper body movements right now. Cycling between a few different presses. We’ll see if that helps with the shoulder.
6/28/23
PM Workout
CONDITIONING
Double KB snatches:
24kg x1-2-3-4-5-6-7-8-9-10
6 count burpees:
x10-9-8-7-6-5-4-3-2-1
11:59
ASSISTANCE
15 minute arm supersets with bands
Pushed my shoulder a little today on that conditioning workout and it held up pretty well. That’s a positive development! Also felt great to get that kind of workout in. It was really hard for me to come up with decent indoor conditioning options without using my shoulder so much.
Massive pump after the arm workout. Used bands for hammer curls and tricep pushdowns. Took 15 seconds rest between exercises and went to a couple reps shy of failure each round, recovered just enough every time then pushed it to the limit the last round on each. My fiancee said I wasn’t going to fit in my suit for our wedding when I came upstairs. I’d gladly have them let it out.
6/29/23
Conditioning
12 rounds of:
60s on the heavy bag
30s jumping rope
Followed up with some band assisted stretches.
Woke up this morning dog tired, knew I’d regret sleeping in versus training, and that came to reality. Work went like 6 hours late, naturally.
Wanted to get something in at least, didn’t even bother changing for this. Kept it pretty light on the bag to not bother my shoulder, basically tapped the bag and moved my arms at like 60% speed but kept the lower body and core active with steps and bobs.
6/30/23
Deads - W1/D1
SUPER SETS (pull - core)
Trap bar pull:
150x5
220x5
255x5
290x5
Incline standing ab wheel:
5x4
SUPER SETS (jump - pull)
Box jumps:
5x2
Trap bar pull:
220x5x5
CONDITIONING
Zercher carry: 170x6x60’
Axle shrug: 170x3x8
Axle row: 170x3x5
Solid workout. I wanted to get more of that conditioning in but I ran out of time, that’s on me for again not getting my lifting done in the morning. Gotta sort my sleep quality out.
It took about 10 or so minutes to get that three rounds in, that’s a nice circuit. The set up and break down is lengthy though, getting all my equipment from the basement to the driveway.
7/1/23
Bench - W1/D1
SUPER SETS (chin - press)
Over hand chins:
BWx5
+5x5x5
Floor press:
65x5
115x5x6
CONDITIONING
KB swings:
15x10
Six count burpees:
x1-2-3-4-5 x3 rounds
ASSISTANCE
Band assisted dips:
x10
x8
x7
Barbell curls:
45x10
65x5
85x4, 65x6, 45x13 drop set
Band face pull and press:
x15
Floor press it is for my bench work, should allow me to load up some weight as things feel better and then use bodyweight stuff for ROM work.
That conditioning super set was pretty legit, could have kept it going but I have shit to do today.
Funny how weak I’ve gotten on dips, at one point sets in the 20s was the norm. I am getting a massive pump doing them slow and deliberate though, which seems to make my shoulder feel better and is great for the post workout mirror pose.
Shoulder update, it’s feeling better. My left pec is twice as tight as my right, same with my trap. Occasionally my posterior rotator cuff area has a twing, but the front side is the more consistent problem area. I am able to work in a full range of motion now with some care which is good, but I still haven’t rooted out the source of the problem here.
7/3/23
Squats - W2/D1
SUPER SETS (squat - core)
SSB squats:
45x10
145x5
165x5
185x5
Incline standing ab wheel:
1x5, 4x4
SUPER SETS (jump - squat)
Box jump:
5x2
SSB squats:
145x5x5
CONDITIONING
20 minutes AMRAP:
Backward sled drag: 90x60’
Forward sled march: 90x60’
Walking lunges: x60’ (22 steps)
Sprint: x60’
6 or 7 rounds completed
Squats remain very light, conditioning remains very excellent. That was a killer circuit. Quad pump was unreal, and that dash at the end was something to behold.
I lost somewhere between a half and full round with an interruption from a neighbor and their loose dog, but I was dying and it allowed me to attack some of the stuff with a little more gusto.
7/4/23
Press - W2/D1
SUPER SETS (chin - press)
NG chins: (widest to narrowest)
BWx6
+10x1x6, 4x5
BTN press:
45x10
75x2x6, 2x5, 1x4
CONDITIONING
Six count burpees:
x1-2-3-4-5
Goblet squats:
40x1-2-3-4-5
3 rounds
ASSISTANCE
15 minute arm superset: band skull crushers and 15lb DB curls
Solid workout, felt like I got somewhere with the shoulder today. I didn’t feel any pinch at the bottom of my chins for the first time in a while which was sweet.
That conditioning was about 10 minutes or so and sucked. It wasn’t hard, it just sucked. I wanted to dog it but I kept reminding myself that it was a sprint not a marathon and to push through.
The 15 minuets of arms is great. No rep counting, just pump away until the arms are toast.