It’s great to have you back up in here!!
1 Like
4/19/24
PM Workout
Mobility and box jumps
Box squats and core
Landmine press, meadows row, single leg RDL
Forgot to pop this in here.
4/23/24
PM Workout
Mobility
EMOM x 20: while wearing 21lb vest
1 chin
1 axle clean and press w/100
1 deadlift w/225
Inverted rows - dips
Box jumps - incline standing ab wheel - dead hang
Tuesday, Thursday, and Friday are my longer training days until mid June. It just doesn’t make sense to try and plan for any other days right now. This will make things smoother.
@QuadQueen Thank you! I’m hoping to post with more detail here sooner than later.
2 Likes
4/25/24
PM Workout
Mobility and box jumps
Bench press and BPA
Box squats and core
4/26/24
PM Workout
Mobility and box jumps
Pull ups - push ups - atg lunges
KB snatches - cossack squats
1 Like
4/29/24
PM Workout
EMOM x 10:
2 double KB snatch w/17kg
Burpee ladder 1-5x2
Fill remainder of minute with mobility work
Inverted rows to failure
Pushups to failure
4/30/24
PM Workout
Mobility - BPA - box jumps
SUPER SETS
Clean and press away:
45x10
75x5
85x5
95x9
75x12
NG chins: (wide)
3x8
1x9
1x8
SUPER SETS
Deadlift:
135x5
225x5
265x5
295x5
225x3x5
Incline standing ab wheel:
1x5
3x4
Kneeling ab wheel:
3x8
GIANT SETS
DB bench:
40x10
50x10
50x15
40x16
Inverted row:
3x10
1x15
Single leg banded glute bridge:
4x10
Lateral raise:
10x50 rest/pause
SUPER SETS
Dead hang:
3x30s
Band pull aparts
Holy smokes a real workout! How the “mighty” have fallen haha. Should be able to build a fair bit forward from here.
Plan is full body Tuesday, lower Thursday, upper Friday until the end of the month. Once my Monday and Wednesday nights open up again I’ll likely switch back to a main lift/day schedule.
2 Likes
5/2/24
PM Workout
Mobility, box jumps, band pull aparts
SUPER SETS
Pause SSB squats to bench:
45x10
135x5
155x5
175x12
135x17
Reverse crunch:
5x8
SUPER SETS
ATG lunge:
BWx3x10
DB RDL:
70x3x10
KB hip flexor raise:
15x8
15x6
SSB calf raises:
45x30-10-30
Shin raises:
x25
Hilarious numbers on that squat, but I’m absolutely lighting up the quads with it which is the goal. The pause with tension and lack of bounce really makes a little go a long way.
5/3/24
PM Workout
Mobility, box jumps, band pull aparts
SUPER SETS
Pause bench:
45x10
120x5
140x5
155x10
120x12
Overhand pull ups:
3x8
1x7
1x6
SUPER SETS
Dips:
3x10
1x13
Chest supported DB rows: (3 second pause)
50x3x8
50x1x9
SUPER SETS
DB tricep extensions:
20x2x10
20x1x8
DB hammer curls:
20x2x10
10x1x5
SUPER SETS
Bumper plate pinches:
45x3 sets
Band pull aparts
Band shrugs
Hilarious bench numbers. That’s similar to what I was able to do a decade ago when I started training seriously haha. All good, this is rebuilding and the pauses were honest.
1 Like
5/6/24
PM Workout
Trail run
Box jumps - band pull aparts
Mobility
5/7/24
PM Workout
Mobility - box jumps - band pull aparts
SUPER SETS
Clean and press away:
45x10
80x5
90x5
100x9
80x12
NG chins: (medium wide)
3x8
1x10
1x9
SUPER SETS
Dead lifts:
135x5
245x5
275x5
315x5
245x3x5
Incline standing ab wheel:
2x5
2x4
Kneeling ab wheel:
3x9
SUPER SETS
Hangs:
3x30s
Band pull aparts
5/8/24
PM Workout
Mobility - box jumps - band pull aparts
GIANT SETS
DB bench:
40x10
50x10
60x9
40x16
Inverted row:
3x10
1x16
Single leg glute bridge: (band+10)
4x10
Lateral raise:
10x50 rest/pause
1 Like
5/14/24
PM Workout
CIRCUIT (chin - press - dead/ab)
NG chins:
x1-2-3-4-5x3
Press:
95x1-2-3-4-5x3
Dead lift:
245x1-2-3-4-5x2
Incline standing ab wheel:
x1-2-3-4-5
Inverted rows:
x40 rest/pause
Pushups:
x40 rest/pause
Single leg glute bridge:
30x25
Lateral raise:
10x50 rest/pause
1 Like
6/17/24
PM Workout
GIANT SETS (chin - press - core)
NG chins: (wide)
BWx10
+15x4x8-7-6-6
Axle clean and press away:
50x10
90x4x8-7-6-6
Band oblique rotations:
4x20s/side
GIANT SETS (chin - press - core)
NG chins: (wide)
3x9-7-6
DB press:
30x8-7-6
Palloff press:
3x15s/side
Circuit (Tabata x2)
Ring inverted rows: 4x20s
Ring dips: 4x20s
Lateral raise: 10x4x20s
Plank: 4x20s
SUPER SETS EMOMx5
Burpees: x3
Alternating hammer curls: 20x52/side
Got back from my honeymoon ready to get after it again. Going back to the Alsruhe style workout, using some basic linear double progression to start.
Hiked Mt. Olympus which I’ll document another time when I get some photos pulled from the camera, but that was pretty epic. Rest of the trip was much more relaxation focused.
6/19/24
PM Workout
GIANT SETS (jump - squat - core)
Box jumps:
x3
Front squats:
135x2x6
135x6
135x4
Long lever planks:
x20s
GIANT SETS (band - squat - core)
Band GM:
x10
Back squat:
135x3x8
Ring L sit:
x10s
CIRCUIT (45lb plate on sled)
Backward sled drag: x60’
Forward sled push: x60’
Walking lunges: x60’
AMRAP in 10 minutes: 5 with ~10 extra seconds
Laughing at how deconditioned my legs are right now. Absolutely smoked by my third set of front squats. This tends to happen though when I’ve had a lay off, squats/legs seem to be the biggest system shock.
About 93* and absurd humidity for the outdoor portion, that felt just about right.
6/21/24
PM Workout
GIANT SETS (row - bench - core)
DB row:
70x5x5
Bench:
135x4x8
Side planks:
x20s/side
GIANT SETS (row - bench - core)
BB row:
135x3x12
DB bench:
50x9
50x8
50x7
Copenhagen plank:
x15s/side
CIRCUIT (Tabata x2)
Decline pushups: 4x20s
Ring fly: 4x20s
Ring tricep extension: 4x20s
Ring fallouts: 4x20s
1 Like
6/24/24
PM Workout
GIANT SETS (jump - pull - core)
Box jumps:
x3
Deadlift:
135x5
225x4x8
Incline standing ab wheel:
5x3
GIANT SETS (chin - rdl - shrug - core)
Hangboard chins:
x10, 7, 6
RDL:
155x3x10
Shrugs: (3s pause)
155x8, 7, 5
Kneeling ab wheel:
3x8
CONDITIONING
Tabata carry alternating sides:
30lb slam ball hug
17kg KB rack
That carry workout at the end took my by surprise. I went with that out of laziness and the need to do some carries, KB was already set up for 17kg and the slam ball was right there. I was hurting by minute three.
6/25/24
Cardio
~3 mile trail run
6/26/24
PM Workout
GIANT SETS (chin - press - core)
NG chins: (medium wide grips)
BWx10
+15x3x8
+15x6
Axle clean and press away:
50x10
90x4x8
Band oblique twists:
x20s/side
GIANT SETS (chin - press - core)
NG chins: (medium wide grips)
BWx10, 9, 7
DB press:
30x10, 9, 6
Palloff press:
x15s/side
CIRCUIT
Ring inverted rows: 3x30s
Dips: 3x30s
Lateral raise: 10x3x30s
Plank: 3x30s
SUPER SETS EMOMx5
Burpees: x4
Alternating hammer curls: 20x64/side
1 Like
7/3/24
PM Workout
GIANT SETS (row - bench - core)
DB row:
70x5x6
Bench:
45x10
145x4x8
Side planks:
x20s
GIANT SETS (row - bench - core)
BB row:
145x3x12
DB bench:
50x12, 10, 8
Copenhagen planks:
x15s
CIRCUIT
Decline pushups: 3x30s
Ring flys: 3x30s
Ring tricep extensions: 3x30s
Ring fall outs: 3x30s
Pushup/stand up challenge
1 Like
General Update
Been lifting 3x/week and running 3x/week with my brother since my last update.
Body is feeling pretty good again which is exciting. No real desire to lift, but once I get into the sets I find I’m ready to push it. Running has been more attractive, even despite the absurd humidity this summer.
2 Likes