4/13/20
Conditioning
Deck of cards workout: face cards=10, aces=11
Hearts: Burpees (lol)
Spades: Wide grip pushups
Diamonds: Jumping lunges
Clubs: Turkish get ups w/10lb DB
Time: 38:39
Was fully confident I’d get this done in under 30 but it kicked my ass. Getting 3 of the same category card with high values strung in a row took all my momentum away. Anyone getting this done in under 20 is a maniac. Comes out to 95 reps (190 for lunges) each.
4/14/20
Lower body workout
A. Bulgarian split squat: (holding DBs)
BWx10
20x10
40x10
60x3x10
B. Bulgarian split RDL: (holding DBs)
BWx10
40x3x10
C. Weight vest squats:
60x2x15
D1. Bent knee dragon flags:
3x8
D2. Sliding hamstring curl:
3x6
Think I’ve just about got a handle on how I want to approach my lower body days now. That rear leg elevated RDL is funky but I think I can make it workable, would give me room with my weight selection instead of just crazy high reps.
4/15/20
Upper body workout
A1. Standing Arnold press:
25x6
35x6
45x4x6
A2. Pullups: (various grips)
2x8
4x7
B1. Dips: (weight vest)
BWx10
+36x4x8
B2. DB Meadows row:
40x4x10
C1. DB skull crusher:
20x17
20x9
C2. DB floor press:
30x18
30x9
C3. Band tricep pushdown:
2xfail (dropset on second)
D1. Incline DB curl:
20x11
20x6
D2. Standing DB curl:
20x12
20x6
D3. Band hammer curl:
2xfail
E1. 3-way shoulder raise:
10x10
7.5x10
5x10
E2. Angels and devils:
3x10
Good workout today. The “strength” lifts all felt snappy today, last set of Arnolds was tough and the last rep lockout was soft on the left arm, but I feel good bumping up again.
The tri-sets were pump city on the arms. I just leaned against the wall and walked my feet out to make incline curls work. Those shoulder 3-way raises were humbling. I was struggling hard to get 10 reps with 5lb weights.
4/16/20
Conditioning
EMOM x 10 minutes:
5 burpees
5 squats
5 pushups
15 mountain climbers
15 jumping jacks
5 rounds:
30s inverted rows
30s pike pushups
30s plank
30s rest
5 rounds:
30s gator walk
30s dead bugs
30s vertical jumps
30s rest
One of the easier days from the ebook. Still sucked. Once I make it through all the workouts in this book it’s highly likely I’ll never do another burpee in my life.
I really like the kickstand RDL for a single leg option.
Nice, thanks dude! I just tried a few reps with just bodyweight and it feels way more normal. I then tried the elevated leg version again, but with a closer stance, and it’s pretty perfect haha. I was split way out wide the other day which is probably what caused the weirdness.
I used to raise my rear leg as I went down. I imagined I was forming a straight line (probably not) with my trail leg and torso and just rotating at the hip on the working leg. I found this version to be much more effective.
That version was the first I ever tried and the one that made me never want to do the exercise again haha. I definitely couldn’t keep a straight line, felt like my “yaw” was faulty to borrow an aeronautics term. Felt like hell on my knee.
4/18/20
Lower body workout
A. Bulgarian split squat: (vest & DBs)
BWx10
60x5 (vest)
80x5 (add DBs)
100x5
120x5
140x5
160x5
100x2x5 (DBs only)
B. Kickstand DB RDL:
40x10
60x10
80x10
60x10
C. Dead squats: (vest & DBs)
160x2x10
100x15 (DBs only)
D1. Copenhagen plank:
3x15s
D2. Band hamstring curl:
3x15
E. Dead hang from bar:
3x30s
That was pretty close to a 5RM on the split squats on my right leg, left leg had some extra juice. I noticed today that split squats feel natural when the left leg is working but with the right leg it’s much more of a struggle. Contrast to split RDLs it’s the opposite, left leg is wrong and right is… right.
I also noticed that when I record my lower body workouts I list the total weight of the DBs, but on upper body workouts I list the weight of the individual DBs. I have no idea why.
@Frank_C Thanks again for the kickstand tip - after all those split squats I really did not want to put my foot back on the bench haha.
I’ve accumulated a lot of knowledge that helps me be creative thanks to my injuries.
The RDLs must’ve been good if you dropped the weight on the last set. 
Hope you’re staying well Velvet, looks like WS4SB was going well.
4/20/20
Upper body workout
A1. Standing Arnold press:
20x10
30x5
40x5
50x1x3
50x3x2
A2. Pullups: (various grips)
BWx3x8
BWx4x7
B1. Pushups: (weight vest)
BWx10
+33x4x8
B2. Single arm DB row:
50x4x11
C1. DB fly:
20x2x10
C2. Band crossover: (Ryan Fischer style)
2x10
C3. Pause DB bench:
40x12
40x10
D1. Lateral raise:
10x20
15x15
20x9+partials
dropset
10x8+partials
D2. Prone blackburns:
3x10
E1. Black widow knee slides:
3x10
E2. Laying leg halos:
3x10
Started with double progression on the Arnold press, and could have ridden that out another week or so if I wanted but decided to skip 47.5 and go right to 50. Going with the Hepburn progression here, so I’ll just be adding a rep every workout until I stall. Hopefully that takes a while. Wicked chest pump on that tri-set. Can kind of manipulate the length of the stretch on the flys and the tension and contraction time on the band to get 10 tough reps, then burn out on the presses.
@Frank_C Haha yeah man, my left leg was protesting so I dialed it back a little. Still feels like a weird movement to execute so there’s probably additional benefit to keeping it light at first.
@littlesleeper Thanks man! I’m doing pretty well all things considered. Missing access to my gyms (weights and climbing) but I’ll get on just fine for now. WS4SB is probably what I’ll go back to, though I’ve been thinking about doing and upper/lower/full split too.
4/21/20
Conditioning
AM workout
10 rounds for time: 19:30
100m dash
10 burpees
100m high knee jog back to start
Cheated on this one. It called for bear crawls back to the start but something is messed up in my wrist and that wasn’t going to happen. Had to take a work break for a few hours after this.
PM workout
10 rounds for time: 40:08
20 squats
20 lunges
20 jumping squats
20 jumping lunges
Yep, leg blasters. First time doing them. Horrible. After the first round I laughed and thought no way I’m getting through 10 rounds of this. After the second round I figured I would but it’d take an eternity. Rounds 6-10 were much better somehow, but I’ll be hurting after this one.
4/23/20
Conditioning
For time: 11:06
10-8-6-4-2
Bodyweight man makers
Burpee pullups
Bodyweight Russian twists
EMOM: 5 rounds
1 pull up/2 burpees/3 pushups/4 squats - add rep each round
5 pull ups/6 burpees/7 pushups/8 squats - end point
Decided on another conditioning day instead of lifting. Pretty sore from earlier in the week and figure since I’m following a loose schedule this would make more sense. Solid 15-20 minute workout here. Clock catches up to you quick.
4/24/20
Lower body workout
A. Bulgarian split squat: (holding DBs)
BWx10
20x10
40x10
60x10
80x2x10
B. Kickstand RDL:
40x10
60x10
80x2x10
C. DB front rack squats:
100x3x8
D1. Ab wheel:
3x10
D2. Sliding hamstring curl:
3x8
Single leg work is getting old, but I think it’s treating me well.
Carries over well to climbing!
That it does! I wouldn’t object to coaches who believe unilateral leg stuff has better carryover to most athletic endeavors, seems reasonable enough to me. I really dislike having to do the second side though haha.
The only single leg work I can stomach is pushing a prowler.
4/25/20
AM Hiking
~4 mile loop
PM Upper body workout
A1. Standing Arnold press:
20x10
30x5
40x5
50x2x3
50x2x2
A2. Pullups: (various grips)
4x8
3x7
B1. Dips: (weight vest)
BWx10
+39x4x8
B2. DB Meadows row:
45x4x10
C1. DB skull crusher:
20x17
20x9
C2. DB floor press:
30x18
30x11
C3. Band pushdown:
2xfail (dropset second time)
D1. DB incline curl:
20x11
20x7
D2. DB curl:
20x12
20x6
D3. Band hammer curl:
2xfail
E1. Seated 3-way raise:
7.5x2x10
7.5x7
E2. Prone swimmers:
3x10
Pretty easy hike but it was great to get out. Had plenty of life left in me so decided to get my lifting in too.
@kdjohn Prowler is on the list man, I’ve been wanting one for a while. It’ll have to wait until we’re out of the condo though, and I’ll likely be torn between that and a yoke when we get there haha.
Man, I want a yoke so badly. I’m tempted to make a ghetto one out of plumbing fixtures.