Mat pulls: (6)
135x5
185x5
225x3
275x2
315x1
355x10
SUPER SETS (GMs - curls)
SSB upper back good mornings:
95x10
115x10
135x17
Band hamstring curls:
2x10
1x fail (18)
SUPERSETS (pulldowns - planks)
Band ab pulldowns:
2x20
Ring Miyagis
2x8/arm
Top set felt hard today, matched my reps from last week but some of those later reps were probably pretty hideous.
I seem to feel those good mornings in my abs and the hamstring curls more in my calves, until I reach the point of failure and I can only do partial ROM then I feel it in the hams.
Miyagis are a solid plank variation. Anyone who has rings/straps should give them a shot.
I’m the opposite. I’ve come to the harsh realization that my quads are weak AF. If I can get a deadlift past mid-shin, I can lock it out lol like @mr.v3lv3t and @mortdk. Trying to focus on bringing up that weak spot!
Tough mountain. Majority of the elevation gain came over the course of a single mile, basically a hard sprint to the top because the bugs did not reward moving slowly.
Plantar fascia is not doing well these days, maybe time for custom orthotics. That’s fucking miserable to type haha.
Wedding next weekend so I’ll spare my feet but need to find another conditioning session.
It’s been too long since I caught up in here, just wanted to say I really enjoyed your strongman write up and the video. It’s not easy to get up there and put yourself out there like that, you did an awesome job.
Thanks dude! I noticed in your log you’re a piano man, I used to be in a band a few years back playing some bar gigs and stuff. That definitely helps with conditioning the nerves.
Basement at the new house is much more susceptible to the outside temperatures than the old one. Going to be a sweaty summer given that it was only about 75* today and I drenched my shirt.
Mat pulls: (5)
135x5
185x5
225x3
275x2
315x1
355x10
SUPER SETS (GMs - curls)
SSB upper back good morning:
115x2x10
135x18
Band hamstring curl:
2x10
1x fail (18)
SUPER SETS (pulldowns - planks)
Band ab pulldowns:
2x20
Ring Miyagis: (1)
2x8/side
Had another rep or two in me on that top set if I was willing to grind them out, would have been a bit deeper into hitching territory than I’m used to though. Set up a little too close to the rack and made contact with it on the descent a couple times, added a little flair to the set.
Did this Saturday morning at the school gym. Went to a wedding after and promptly over did the whole thing. Starting my new job today, working from home doing on-boarding stuff. Couldn’t have worked out better. Squats tonight.
Solid later evening session. Best friend is moving to CO for his post-doc so he came up to hang and get in a workout before he took off. We were lifting partners during our first foray into the gym 10+ years ago, typical young dudes knowing nothing (and having the results to show for it) but having a good time.
Wore a tank top and had to chalk my shoulders up to stop the bar from slipping during the squats. Won’t repeat that mistake, but I beat my top set by 2 regardless.
Had to stop during the lunges twice to spot my friend on bench, still nearly beat the reps from last workout (was not interested in stopping the clock).
DB Kelso shrug+row: (5s pause at shrug and row)
40x5x5
Axle push press:
105x5x5
Lateral raise: (2s pause at top)
10x5x10
Axle curl: (350 method)
50x24, 13, 11
48 total reps
Really wanted 10 on my top set today, but I barely locked out the ninth rep and knew I’d run out of gas right around the forehead on the next rep.
Could have gotten two more reps on that 350 set with some substantial cheating, decided to live with it for one more week. Two second pauses on the lateral raises were effective, but the end of the last couple sets I wasn’t getting full range of motion.
Mat pulls: (4)
135x5
185x5
225x3
275x2
315x1
355x10
SUPER SETS (GMs - curls)
SSB upper back good morning:
115x10
135x10
135x21
Band hamstring curls:
2x10
1x fail (22)
SUPER SETS (pulldown - plank)
Band ab pulldowns:
2x20
Miyagis:
2x8/side
Appears I made a calculation error setting up the pulls for this training cycle. Following what @T3hPwnisher laid out in his blog, skipping the single mat workout and going right to the floor I set myself for a seven week cycle by omitting the mat free day in my planning. Smooth! Going to go from three to the floor this cycle and start the next at six mats instead of seven.
Forgot to check the clock before I left, wasn’t a particularly blazing speed though.
Lower back pump was real, and lower legs reminded me that I haven’t ran in a while haha.
There’s a convenient loop through my neighborhood that clocks in a little over a mile. First half is uphill and second half is downhill. Took a walk break during the ‘little over’ portion at the top of the hill.
Would like to learn how to toe strike as a runner, seemed to get into an okay rhythm with it but fatigue turned me back into a heel first guy. Toe strike seems to lessen the impact on the joints.
Big thing here is that I actually went out and did the conditioning session!
