Home gym?
Fun to workout with the spouse
3/27/20
WS4SB - RE Upper
Mobility stuff
Band shoulder stuff
A. Axle strict press:
90x13
90x9
90x8
B1. Pullups:
Mid-wide neutral - x12
Middle neutral - x12
Close-mid neutral - x12
Close neutral - 10
B2. Band pull aparts:
4x12
C. Deadstop seated lateral raise:
10x4x12
D1. PJR pullover:
55x2x12
55x11
D2. EZ bar curl:
55x2x10
55x8
E1. Landmine Russian twist: (plate weight)
25x3x10
E2. Hanging oblique raise:
3x8
F. Daily pushups - x27
G. Hangboard work
Looks like more work written out than I actually did. GF was finishing up her run so did my daily pushups then messed around on the hangboard. This went a lot better than the first day with the football bar. Think I’m clear to use straight bars still as long as I don’t cock my wrists in when I sleep. Sleeping me is not a fan of awake me apparently.
@mortdk Yep! Basement gym at my old house. It’s been good to help her find some consistency. That’s her biggest goal and about the only thing I’m good at haha.
2 Likes
I’m jealous of the amount of pull-ups you can do.
1 Like
3/30/20
WS4SB - ME Upper
Airdyne
Band shoulder stuff
A. Axle power clean and push press away:
80x5
100x5
120x5
130x5
140x4
B. Dips:
BWx10
Light band x26, 17
C1. Football bar rows (wide):
115x12
135x12
155x2x12
C2. DB rear delt fly:
10x4x12
D. Incline DB curls:
20x2x12
20x8
E1. Toes to bar: (hangboard)
3x8
E2. Ab wheel:
2x8
1x5
I think if I were taking the bar out of the rack I’d be good for 150x5, the clean definitely makes things a bit tougher. All cleans DOH and powered to the rack position. Curious at what weight I’d need to switch to the continental, probably more than I’d be able to get overhead.
@kdjohn Haha thanks man. I’ve always been pretty okay at pullups, and I did a ton of them years back when I had a broken ankle. Seems to have made it so I’m always at least okay at them. I like moving my hands to a more advantageous position with each set. Helps hit different angles and keep the reps up there.
2 Likes
I’m really digging the overhead emphasis you’re putting on this program. Making me rethink my own training for sure.
1 Like
3/31/20
Conditioning
EMOM x 10 minutes:
Bodyweight man maker - x3
Bear walk - x100’
For time: 9:31
10-9-8-7-6-5-4-3-2-1
Inverted row (counter)
Dips (balcony railing)
V-situp (x2*)
Pretty tough and this kind of thing has been missing from my routine for a while. Thanks @Alpha for the book of misery. Hip flexor is all jacked up right now, think I initiated it by stepping into the shower funky the other night. Have a date with the lacrosse ball tonight.
Used the counter top of the breakfast bar for rows and the railing on the deck outside for dips. Actually worked out great for those movements. Doing the bear walk around the condo was awful. Pretty sure I was a few feet under 100 on every trip, but being in socks on hardwood and navigating an obstacle course probably makes up for it.
@jshaving Here’s an example of an easier workout from the ebook.
2 Likes
Bear walk is great until you have to do anything other than move in a straight line.
1 Like
4/1/20
WS4SB - ME Lower
Airdyne
Mobility stuff
Band shoulder stuff
A. High bar box squats:
135x5
185x5
225x5
275x3
B. SSB hands wide reverse lunges:
95x8
115x8
135x8
115x8
C. RDL:
135x12
185x12
205x2x12
D1. Dragon flag negatives:
3x5
D2. Hollow hold:
3x20s
E. Hangboard stuff
F. Reverse wrist curls - 10x3x20
Kinda wish I went for the fourth, but it was going to be a real gamble whether or not it went up and I didn’t have my rack set up great to fail a rep. Hip flexors are furious with me, think I’m going to try and beat them into submission.
@kdjohn Yeah man, I am not a fan haha. I think the turning in that position is causing the hip distress.
3 Likes
4/3/20
WS4SB - RE Upper
Band shoulder stuff
A. Axle bench press:
160x13
160x10
160x7
B1. Pullups:
Mid-wide neutral - x12
Middle neutral - x12
Close-mid neutral - x12
Close neutral - x11
B2. Band pull aparts:
4x12
C. Deadstop seated lateral raise:
15xfail
15xfail - dropset
10xfail
D. Band tricep extensions:
1x mechanical dropset to failure
E. BB curl:
1xfail
Have some regrets about doing this workout tonight when I could’ve just done it tomorrow and probably had a better day. Was totally cramped for time so tried to blaze through everything, hence the abbreviated assistance work. Skipped the core stuff too as I have a conditioning workout tomorrow that’ll make up for it. Just one of those workouts that leaves a bad taste afterwards.
1 Like
You should have left happy man, you got all the majors covered, core can easily be skipped every now and then.
To me that looked like a helluva session.
2 Likes
4/5/20
Conditioning
Walking lunges:
AMRAP in 7 minutes - 162
3 minute rest
AMRAP in 6 minutes - 145
For time: 40:59
300 Hindu squats
200 situps
100 prisoner jumping squats
Holy jello legs Batman! Absolutely smoked by this.
Going to be away from my gym for a while until this pandemic clears up. I have access to it if I want it, but I need to do the responsible thing and keep my distance from my friends house. Cases are starting to add up here, and I work at the hospital (infrequently now) so I need to minimize my exposure to others as much as possible. Going to grab a few things to bring to the condo and resume WS4SB once the dust settles.
@mortdk Yeah man you’re absolutely right. I progressed in both the bench and pullups which is what matters most. Just wasn’t the session I wanted to pause things on but alas, is what it is. Appreciate the perspective man.
4 Likes
4/7/20
Upper body workout
A1. Standing Arnold press:
20x6
30x6
40x4x6
A2. Pullups: (various grips)
BWx6x7
B. Dips: (weight vest)
BWx10
+33x4x8
C1. DB skull crushers:
20x2x10
20x9
C2. DB floor press:
50x10
40x10
40x8
D1. DB hammer curls:
20x3x15
D2. DB bent over rows:
40x3x15
E1. Rear delt fly:
10x2x10
E2. Lateral raise:
10x2x10
E3. DB Bradford press:
10x14
10x6
F. Reverse corkscrews:
3 sets
G. 1 mile jog
Solid first workout at the condo. A big departure from my normal, but I’ll get to have some fun with this. Utilized pre-fatigue for the first time, seems like a great way to make 50lb DBs last me a while before I go looking for more weight.
Edited to add a one mile jog. GF wanted company on her run so I figured I’d get a little more sun in before the incoming rain. My legs have been comically sore since Sunday and I was feeling it especially now haha.
@Frank_C That shoulder tri-set I did was a killer. Probably several ways to skin that cat with higher loading but I wanted to go light and try to get a bunch of reps.
I think the joints like the lighter weights. I used 55s for my rear delt fly’s today and it kind of hurt the back of my repaired shoulder. However, on Sunday, I set my bench at a slight incline, laid on my side, and did a rear delt fly from that position and could only use 15s. The only down side is that I hate single leg/single arm stuff since you have to do it twice.
1 Like
I hear ya on the single limb stuff, try to avoid it when I can but I think my leg days are going to feature quite a bit of it with no real weights available.
I don’t think I could even budge anything over 20s without cheating the hell out of the reps on that movement haha. I think I hate rear delt flys, but they’re so accessible I figure might as well.
To be fair, I’m only doing half of a reverse fly. I stop the movement when my shoulder blades start to retract. I want it to be all rear delt - not traps and rhomboids.
1 Like
4/8/20
Conditioning
Tabatas: 3 sets, 60s rest between
20s close grip pushups
10s inverted rows
x8
20s deficit pushups
10s mountain climbers
x8
20s hand release pushups
10s plank
7 minute dead hang: 5 burpee buy in after each drop
25 burpees performed, stopped at 5 minutes - explained below.
Pushup challenge: (stand and rep to each set, then work down)
1-2-3-4-5-6-7-6-5-4-3-2-1
This was a hard 30 minutes of my life. I was barely grinding out reps towards the end of the tabatas.
I did the dead hang wrong and stopped the clock each time I let go. I think I probably accumulated more time on the bar that way but when I realized it I let myself stop early. I was going to wind up doing burpees until I died once my grip fried out.
1 Like
Shit that is a lot of push ups!
1 Like
4/10/20
Lower body workout
A. Bulgarian split squat: (holding DBs)
BWx5
20x5
40x5
60x5
80x5
100x3x5
B. Squat:
100x8 (DBs in rack position)
160x3x5 (add weight vest)
C. RDL: (DBs + heavy band)
100+x2x20
D1. Ab wheel:
3x10
D2. Sliding hamstring curls:
3x5
Leg day will take some getting used to. I think I can get by just fine with what I have here by doing unilateral stuff first to make squats hard. I was surprised how difficult the squats with the DBs and vest were. It’s like a very dramatic front squat with how badly the weight wants to fall off with any degree of forward lean.
@Koestrizer Haha yeah man, I was feeling it yesterday!
1 Like
4/11/20
Upper body workout
A1. Standing Arnold press:
25x6
35x6
45x2x6
45x5
45x4
A2. Pullups: (various grips)
1x8
5x7
B1. Pushups: (weight vest)
BWx10
+27x4x8
B2. Single arm DB row:
50x4x10
C1. DB chest fly:
20x3x10
C2. Band crossover:
3x10
D1. DB lateral raise:
10x20
15x15
20x8+partials dropset 10x8+partials
D2. Prone blackburn:
3x10
E1. Russian twist:
20x3x20
E2. Black widow knee slides:
3x10
Solid workout. Think I’ve figured out my upper body days, going with a simple A/B approach for now. First two supersets is where I’ll push for progression and the the rest will be shooting chest/shoulders or arms/shoulders pumpy-failure type work.
4/12/20
Cardio
~2 mile jog, untimed