Strong sessions velvet
2 Likes
10/8/19
AM Climbing
Bouldering: 90 minutes
Starting to feel some strength come back to my climbing. I dig that.
PM Press workout
GIANT SETS (chin - press - core)
Pullups:
5x9
2x8
Axle press:
55x10
75x5
85x5
95x5
105x3
115x5
105x5
Ring fallout: (1)
5x5
2x4
GIANT SETS (raise - press - swing)
Football bar overhead raise:
25x3x10
Axle BTN press:
60x3x8
Rear delt swing:
25x3x15
Axle curls:
40x3x21s
Band pushdowns:
3x20
Last press workout of the cycle was a success, so I decided to play around with assistance stuff. Those delt swings are burners. Did the last set swinging them more to the side than back just to see the difference.
3 Likes
10/9/19
Conditioning
1.5 mile jog
Just did a loop around my house, hilly neighborhood. Cardio wise I could’ve gone much longer, lower legs were happy to stop when I did.
1 Like
Great workouts Velvet and a great sled you’ve made.
Try to time you run, then beat it, you don’t have to run longer than 1 mile.
You could have several length. Like 400m, 1KM, 1M 1,5M.
that’s an awesome way to run. I did it throughout the spring but have ditched it lately, will take it up again though.
10/10/19
AM Climbing
Bouldering: 90 minutes
Solid session, need to take a few days off to let the forearms recover.
PM Deadlift workout
Deadlifts:
135x5
185x3
225x2
275x1
315x1
365x1
405x1
425x0
SUPER SET (dead - row)
DB SLDL:
80x3x12
Band high row:
3x10
Hit a pretty casual PR with 405 today. 425 was glued to the ground after that though. First time pulling that, pretty cheesed.
@mortdk Thanks man! At this point I don’t have too much interest in timing and improving the runs. The goal right now is consistency and getting the body to recover from varying demands, perhaps another time I can focus on running but it’s basically always going to be an “and” for me.
4 Likes
4 plates should call for some more bells and whistles man. Well done.
3 Likes
10/12/19
Bench workout
GIANT SETS (row - bench - core)
BB row:
95x5
115x5
135x5
155x5x8
Axle bench:
80x5
100x5
120x5
145x5x8
Landmine twist:
25x5x10
GIANT SETS (row - bench - core)
Meadows row:
75x3x10
Incline axle bench:
135x10, 8, 7
Oblique raise:
3x10
SUPER SETS (dips - band)
Dips:
19, 13, 10
Band pull aparts:
3x20
Solid workout, lower back wanted to take a nap more than lift, but it held out fine. Will be good to recover some.
@mortdk Thanks man! That’s probably been there for a while, and I think my 355x10 was a better feat so that’s why it felt so casual, but still a real cool milestone.
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This calls for beers! I’ll crack one for ya. Nice work man, anytime a plate threshold is reached it’s a huge deal. Strong, consistent work being done
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10/14/19
Squat workout
GIANT SETS (jump - squat - core)
Vertical jump:
x3
SSB squat:
95x5
135x5
185x4x6
Ab wheel:
4x8
GIANT SETS (lunge - squat - RDL)
All with 60lb weight vest
Reverse lunge:
3x10
Squat:
3x10
RDL:
40x3x10
90s rest between both giant sets. That weight vest giant set was pretty tough. Vest makes it really tough to catch your breath between rounds, solid finisher. Just getting some workouts in this week prior to vacation, not really a deload but just a break.
@TX_iron thanks brotha! Libations were had this weekend haha. Back to the grind.
1 Like
10/15/19
Bench workout
GIANT SETS (row - bench - core)
BB row:
95x5
115x5
135x5
165x5x5
Axle bench:
80x5
100x5
120x5
155x5x5
Landmine twist:
25x5x10
GIANT SETS (row - bench - core)
Meadows row:
75x3x10
Incline axle bench:
135x3x10
Oblique raise:
3x10
SUPER SETS (dips - band)
Dips:
17, 12, 11
Band pull aparts:
3x20
My bench workouts are the only part of the program not working off six week cycles so figured I’d just hit one today before taking the next week off. Actually pretty sore from the squat workout yesterday, should make that finisher a mainstay.
10/16/19
Workout
“Complex” = 1 rep each of RDL, high pull, power clean, front squat
Complex:
95x2
115x2
135x1
145x1
155x1
165x1
EMOM Super sets x 10 minutes
Complex x125x1
Toes to bar x5
Just whipped this up on the spot heading into the basement. Couldn’t decide if I should lift or do conditioning, didn’t want to do either, so figured I’d get a little of both.
10/17/19
Press workout
BB press:
45x5
65x5
85x2
95x1
105x1
115x1
125x1
135x2x0
Ring dips:
100 total reps
Ring inverted rows: (13)
80 total reps
Considering it’s the fourth day in a row that I’m lifting, I can’t be too upset about missing the plate OHP. I got pretty damn close to the point where I can start grinding reps on the second attempt, but couldn’t quite get it past my forehead. I wonder if it’d be there on day actually suited for trying to hit a PR haha. Ring dips hit the chest in a great way.
10/28/19
Squat workout
GIANT SETS (jump - squat - core)
Vertical jump:
x3
Front squat:
95x5
115x5
135x5
155x5
175x7
Ring fallout: (1)
1x5
4x4
GIANT SETS (ball - squat - core)
Med ball throws:
x5
Back squat:
195x4x5
Toes to bar:
4x8
SUPER SET (lunge - RDL)
DB reverse lunge:
50x2x10
DB 1 leg SLDL:
50x2x10
First day back training after vacation, it was a rough one. I suspect next week will go much better once I get back into my regular routine. Sleep and nutrition have been suspect since Friday.
Those 1 leg SLDL will probably not make another appearance. I could see the therapeutic value to them, but as an assistance movement I’ll pass.
10/29/19
Press workout
GIANT SETS (chin - press - core)
Pullups: (various grips)
1x9
6x8
Axle press:
50x10
70x5
80x5
90x5
100x2x5
100x8
Oblique raise:
x8
GIANT SETS (row - press - dip - raise)
Chest supported DB row:
40x4x10
BTN axle press:
60x3x10
60x7
Dips:
4x failure
Lateral raise:
10x4x10 (barely)
Axle curls: (muscle rounds)
30x8,8,8
40x8,8,7
50x8,6
60x5
Much better workout than yesterday. Trying out the Rhodes 5/3/1 for press this cycle. Failure was happening pretty quick on dips, never even sniffed double digits haha. The last two sets of laterals were like half ROM. Awesome what a good nights sleep and regular eating will do.
2 Likes
Solid session and hope recovery is fast lol
11/1/19
Deadlift workout
SUPER SETS (squats - core)
Zercher squats:
80x5
100x5
120x5
140x5
170x5
Dragon press outs:
x6
SUPER SETS (dead - core)
Axle deadlift:
120x5
170x5
210x5
260x5
310x3
BB crawls:
x3
SUPER SETS (zercher - band)
Zercher upper back good morning:
120x3x10
Band upper back good morning:
3x10
Fought off an illness the last couple days. Never threw up but struggled with nausea and cold sweats. Right hamstring/hip have been all jacked up today, but feel loosened up after this workout. Figured this workout would suffer due to all that so just did something out of the ordinary.
Been having a hankering to try zercher squats for a while. Glad that’s out of my system, those suck. Was a little uneven on hand spacing for my top set of deads and it threw me way off.
That good morning super set was pretty killer though, upper back was cramping up towards the end.
@bigpappafrance Thanks man! I’d like to speed that recovery up a little haha, should be back to normal next week.
11/2/19
Bench workout
SUPER SETS (row - bench)
BB row:
95x5
115x5
135x5
155x5
175x5x3
Axle bench:
80x5
100x5
120x5
140x5
165x5x3
SUPER SETS (row - bench)
T bar row: (plates)
2x10
2.5x10
3x11
Incline axle bench:
120x10
130x10
140x7
Skipped core and assistance work today. Pressed for time as I need to run out to help a friend move the rest of the afternoon, figure that’ll make up for it. Triceps felt completely fried for some reason, cramping just walking around. Didn’t seem to hurt pressing though.
11/4/19
Squat workout
GIANT SETS (jump - squat - core)
Vertical jumps:
x3
Front squats:
95x5
115x5
145x3
165x3
185x6
Ring fallouts: (1)
2x5
3x4
GIANT SETS (ball - squat - core)
Med ball throws:
x5
Squat:
205x4x5
Toes to bar:
4x8
GIANT SETS (lunge - squat - GM w/ 60lb vest)
Reverse lunge: (weight vest)
3x10
Squat: (weight vest)
3x10
Banded GM: (weight vest)
3x10
I’m really hating on squats these days. Front squats actually feel pretty solid but I burn out so quick on them. Back squats just aren’t grooving. Tried a couple low bar warm up reps and it was no dice, elbow instantly flared up. High bar just doesn’t feel stable and it seems to be translating into some generous hip shift. Making a note to slow down the walk out and set up for next week and see if there’s any change.
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How wide/ close do you grip? Widening the grip, stretching the tricep and lat as well as wearing wrist wraps might all help some
My go to grip width is index finger on the rings. I’ve played around with widening/narrowing my grip but it doesn’t seem to make too big a difference one way or the other.
1 Like