In one of his old videos, back when I was watching them religiously, Mark Bell said during a rant that you don’t know what works for you unless you have spent atleast a decade under the iron. I think this is not an overstatement.
May the new program produce a lot of results!
7/24/18
1000% Awesome - C1/W3/D1
Warmup:
Throws
Step ups
Facepulls
SSB Squat:
45x10
115x5
135x5
155x5
175x5
195x5
Press:
50x10
70x5
80x5
90x5x5
Pullups: (various grips)
16x5
SSB hands wide lunges:
95x3x8
Close grip high incline: (football bar, middle grips)
95x18,11,6 (+/-0)
Felt surprisingly good yesterday when this happened. Spent 4 days in MD for a friends wedding. Barely slept, ate poorly (not enough), and got home with knees full of fluid. Might’ve been from playing basketball and dancing at the wedding. Should get some imaging done some day to find out why they give me such a hard time.
Everything moved well and no pain though, so I went for it. Pacing was a little slower than normal but that’s fine.
Some of my most memorable injuries have come from this activity! Typically open-bar weddings…
7/26/18
1000% Awesome - C1/W3/D2
Warmup:
Throws
Step ups
Pullaparts
Deadlift:
45x10
135x5
185x5
225x5
275x5
Football bar bench: (outer grips)
45x10
95x5
115x5
145x7x5
Pendlay row:
135x5
145x5
155x4x5
Hammer curl:
35x3x12
Pushdowns:
Red x3x12
Head felt like it was going to have a blowout all day (still does) but everything moved really well despite that. Opted out of the good mornings and PJRs since they put a ton of pressure on my head and I got the important stuff done, figure an arm pump would be good enough for today.
7/27/18
All kinds of foam rolling and mobility work. Needed this bad, should probably invest in some kind of tool for the forearms to get the upper body recovery in.
Lateral raise:
10x3x12
Been skimping on the lateral raises the last week or so. Going to try and be better about this.
7/28/18
1000% Awesome - C1/W3/D3
Warmup:
Throws
Step ups
Facepulls
SSB squat:
45x10
115x5
135x5
155x5
175x5x5
Press:
50x10
70x5
80x5
90x5
100x5
Pullups: (various grips)
5x10
Dips:
4x10
Band row:
Black x4x10
Felt so sluggish to start this. Step ups felt like I was wearing a 100lb vest and facepulls were tearing me up lol.
Once I got the bars out though everything moved pretty crisply. Probably a result of AM lifting with no coffee, brain wasn’t quite clicking yet. Elbow is a little cranky today so I swapped the band row in for meadows row. No sense messing myself up with assistance work.
Top set of press was quite a battle. Used 25’s instead of my usual 10s and 5s setup (I do this for ceiling clearance) and my first three reps hit the floor joists above me. Had to reposition the bar and my body after each rep trying to get clean lifts in. Needless to say it made the set much harder than it should’ve been, but each rep moved decently despite all the mayhem so I’m pleased.
Have a brutal work week coming up. Lots of hiking materials in farther than we should in some disgusting humidity. Luckily it’s week 1 of the next cycle and the weights are fairly light.
7/30/18
1000% Awesome - C2/W1/D1
Warmup:
Throws
Step ups
Pull aparts
SSB squat:
45x10
115x5
145x5
165x5
185x5
Press:
45x10
65x5
75x5
85x5x5
Pullups:
+15x4x5
BWx12x5
SSB hands wide lunges:
45x3x12
Had a super blood sugar crash around the midway point of this workout. Took one from @Frank_C and had some gummy snacks to get rid of the shakes and light headedness. Kept the lunges super light and skipped the pressing assistance as well.
Probably due to a long day in the field hiking stuff in. Drank a lot of water but maybe an electrolyte deficiency today.
Did the snacks keep you from fully crashing?
Yeah I made it through no worse got the wear. Good trick to keep in the back pocket!
I’m not disciplined enough to keep them just for those type of emergencies haha they’d get eaten the first sign of any hunger, “Well I wanna ward off the crash before it happens…guess I’ll eat the whole bag then.”
Oh yeah, I go through 2-5 packs a day haha. I take them to work with me and keep them in my lunch box.
I have zero qualms with ingesting pure sugar since I seem to burn it off immediately on the job.
I keep a bag of Starbursts in my gym bag and that’s where it stays. I typically feel nausea come on during leg work. I’ll eat a couple Starbursts every few sets and chug some water until I feel better. I’ve never eaten more than eight in a workout.
8/1/18
1000% Awesome - C2/W1/D2
Warmup:
Throws
Pull aparts
Step ups
Deadlift:
45x10
135x5
185x5
225x5
265x5
Football bar bench:
45x10
95x5
115x5
135x5
150x5x5
Pendlay row:
135x5
145x5
155x3x5
Standing French press:
35x3x12
Hammer drag curl:
40x3x10
Got a long day of hiking materials in tomorrow so I skipped the good mornings. Figure I don’t need to fatigue my back too much prior to that.
Hiked about 1500lbs worth of building material up a wet, rocky, 220 yard hill to the site today. About 85* and an 87% humidity index.
I think I’m good to skip a conditioning workout this evening.
I don’t miss my days of manual labor.
A lot of days I don’t mind, but these past few have been a nightmare.
Ripped the valve stem out of one of the tires today and had to change it on that same rocky, muddy hill. It was an exercise in terror.
8/4/18
1000% Awesome, Leader - C2/W1/D3
Warmup:
Throws
Face pulls
Step ups
SSB squat:
45x10
115x5
145x5
165x5x5
Press:
45x10
65x5
75x5
85x5
95x5
Pullups:
5x10
Dips:
4x12
T-bar row: (plates)
1x10
1.5x10
2x10
2.5x6
Fought some wicked indigestion during this. Poutine man, so delicious, worst pre-workout there is.
8/6/18
1000% Awesome, Leader - C2/W2/D1
Warmup:
Throws
Step ups
Face pulls
SSB squat:
45x10
115x5
135x5
155x5
175x5
195x5
Press:
50x10
70x5
80x5
90x5x5
Pullups:
+15x4x5
BWx12x5
SSB hands wide lunges:
95x3x8
Close grip high incline press: (football bar, middle grips, AVR style)
75x8,8,8,11
85x8,8,5
95x8,5
105x4
Punch the clock type session. Felt pretty good today despite the heat but not a particularly good or bad workout. Fine by me.
8/8/18
1000% Awesome, Leader - C2/W2/D2
Warmup:
Throws
Pull aparts
Step ups
Deadlift:
45x10
135x5
185x5
225x5
275x5
Football bar bench: (outer grips)
45x10
95x5
115x5
135x5
150x6x5
Pendlay row:
135x5
145x5
155x4x5
Standing French press:
45x2x12, 1x9
Hammer drag curl:
45x3x10
Skipped good mornings again. Hiking all the building material into a site tomorrow, and it’s going to be a long one. Probably going to rain too. Should be a good time!
It was not a good time.