Yep. I hate that it takes twice as long to do it, but it’s the only thing keeping my hip happy. Luckily, I can half was it with 3x5 and get by just fine.
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4/27/20
Conditioning
12 minutes of: (6 rounds)
60 seconds walking lunges
30 seconds parallel wall sit
30 seconds rest
EMOM x 10 minutes:
Rear foot elevated split squats: x8/side
EMOM x 10 minutes:
Front foot elevated split squats: x8/side
Tough call between what was worse; the wall sits, or trying to keep my balance with my front foot elevated on a stack of books. Leg day tomorrow, should be fun.
@kdjohn I’ve thought about making one too, but as it stands it’d just be something I’d have to assemble and tear down each time I wanted to use it. Not a big enough priority for me to commit to that at the moment haha.
@Frank_C Twice as long, and the second side always seems so much harder. I also have a bad habit of going with my stronger side first typically, which is something that’s 100% in my control and I never change haha. I see you doing 3x5 with some good weight, wouldn’t call that half assing it man.
2 Likes
4/29/20
Lower body workout
A. Bulgarian split squat: (holding DBs)
BWx10
20x5
40x5
60x5
80x5
100x3x5
B. DB RDL:
Band+100x3x15
C. Dead squat:
100x3x10
D1. Reverse corkscrews:
3x10
D2. Ankle taps:
3x10
E. Dead hang:
3x30s
Body feels like hell today so skipped adding the weight vest. Just got something quick in. Actually worked these past couple days and I’m pretty sure I need some new work shoes, noticing how horrible my feet feel after I’ve been standing all day in them. I tend to dance around for comfort too, so that should be telling.
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5/1/20
Upper body workout
A1. Standing DB press: (@Frank_C it stopped raining just in time for me to not have to do these kneeling haha)
20x10
30x5
40x5
50x3x3
50x1x2
A2. Pullups: (various grips)
5x8
2x7
B1. Pushups: (weight vest)
BWx10
+36x4x8
B2. Single arm DB row:
50x4x12
C1. DB fly:
20x2x10
C2. Band crossover:
2x10
C3. Pause DB bench:
40x15
40x11
D1. Lateral raise:
10x20
15x15
20x10+partials
dropset
10x8+partials
D2. Prone blackburns:
3x10
E1. Renegade rows:
20x2x20
E2. Dead hang:
2x45s
Decent workout, but I’m really not feeling the routine I set up. I’ve got a few ideas for some changes, but I’m not sure if or when I’ll implement them.
Feel like I need to incorporate some power work into what I’m doing with some DB cleans, snatches, and push presses. Thinking I could continue with the upper/lower split and just sneak them in on lower day, switch to a PPL split, or get wild with like a power/strength/hypertrophy split.
3 Likes
5/3/20
Conditioning
With a mouthful of water:
120s hand release pushups
120s laying leg raise
90s hand release pushups
90s laying leg raise
60s hand release pushups
60s laying leg raise
AMRAP x 10 minutes:
200m runs x 8
Well this was just unpleasant all around. That water thing is disturbing.
I cheated this a beat, in that it’s prescribed to do a ton of burpees with a mouthful of water. I just dropped that portion since burpees tend to injure me faster than condition me.
Forgot to add: that came out to be roughly 1 mile of running. It was way harder than just running a mile, and took me longer breaking it up into “sprints” than it would’ve just to run it.
1 Like
It looks like this is a page out of Brian Alsruhe’s book, no?
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He’s the culprit haha. All the conditioning workouts in my log for the past month or so have been from his ebook. I’m actually waiting on the new one he just released today to come as well.
2 Likes
Holy cow, Brian wrote one book and has another one on the way? I googled and couldn’t find it: where can one pick up the ebook?
Neversate dot com > schedule/ merch > select Corona bodyweight program.
I think that has to be the one. “Phase 2 Corona Program” is the newer one.
Ah, much appreciated. I thought it was more a fleshed out book vs a program. I had gotten all excited, haha.
2 Likes
I understand the excitement. I too would have instantly bought the book you had in mind .
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I missed where you did leg blasters, ya crazy bastard! Did the DOMS fairy visit you?
1 Like
5/4/20
Lower body workout
A. Reverse lunges: (holding DBs)
BWx10
40x10
100x3x10
B. Kickstand RDL:
30x10
40x10
50x2x10
C. DB front squats: (DBs racked)
100x3x10
D1. Hollow rocks:
3x20
D2. Sliding hamstring curl:
3x8
D3. Dead hang:
3x30s
@T3hPwnisher Apologies for the confusion man. In my defense, Brian refers to them as ebooks a couple times, so I got cavalier with my usage of the word haha. Between the two, there’s about 8 pages of quality text included with the programs. Side note, I connected with Brian a while back on YouTube when he mentioned in a video that he was working on an actual ebook. Turns out he got like 75% of the way done and decided to scrap it. Was super bummed about that.
@flappinit They sure did dude, although the workout I had done the week or so before had given me the worst leg DOMS I’ve had in a while so the leg blaster aftermath was a little muted. Brutal stuff either way.
2 Likes
5/5/20
Upper body workout
A1. Standing DB press:
20x10
30x5
40x5
50x4x3
A2. Pullups: (various grips)
6x8
1x7
B1. Dips: (weight vest)
BWx10
+42x4x8
B2. DB Meadows row:
50x4x10
C1. DB skull crusher:
20x22
20x11
C2. DB floor press:
30x23
30x15
C3. Band push down:
2xfail (dropset on second)
D1. Incline curls:
20x12
20x7
D2. Standing curl:
20x2x12
D3. Band hammer curl:
2xfail
E1. 3-way shoulder raise:
7.5x2x10
7.5x8
E2. Prone swimmers:
3x10
F. Dip position leg raises:
3x15
2 Likes
5/6/20
Conditioning
For time: 6:29
Clock face lunges (12 at 12, 11 at 11, so on down to 1)
Tabatas:
20s cossack squats
10s wall sit
60s rest
20s pistol box squats
10s wall sit
60s rest
20s duck walk
10s rest
Quads are on fire. Hit my musculature harder than my lungs with this, took every bit of will to not abandon those friggin’ duck walks halfway through each time.
@T3hPwnisher Mind if I run a training hypothetical by you? How might you approach training with relatively limited equipment, such as:
Adjustable DBs up to 50lbs
60lb weight vest
150lb sandbag
Door frame pullup bar
Handful of resistance bands
Ab wheel
Flat bench
Spots to do inverted rows and dips
I’m thinking of making a change to my training approach, and I tend to get good results when I steal ideas from your log haha.
Do you hate yourself?
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Man, so the issue is, I just wing stuff when I’m short on equipment. I operate off the principle of “what would really suck right now” and go with that.
So with adjustable dumbbells, the big thing they’re good for is pre-fatigue. This is an example of a workout I did with some powerblocks
Start with the lowest weight, do some reps, go up, do some reps, etc, until you get to the topset, do as many reps as you can from there, then MATCH those reps all the way back down again. Makes a little weight go a long way.
That works for pressing overhead and you could do DB benching as well. You got resistance bands too, so what you can do is hold the end of the band in each hand, wrap the band around your back, and then bench like that to add resistance. It’s like a backwards slingshot. You can also dropset that way too, where you press with the band until you can’t, then ditch the band and press out again.
You can do the dropsets for DB rows too to hammer the back.
Chins, there’s so many ways to do them, especially with a weighted vest. Dips give you that option too.
You’re a bit limited on leg work, but there’s always lunges. I hear goblet squats are a thing. I never did them. Picking up that sandbag is basically deads/stones. I like tabata sandbag picks if you want to make them suck
So that’s throwing a lot of stuff at the wall. If I wanted to structure it, I’d go with my usual one trick pony approach.
4 days (1 for press, 1 for bench, 2 lower body days)
Press day is DB pressing with dropsets and whatever craziness you can come up with to make it suck
Use dips for assistance work. If you wanted to, you could do dip and chin supersets. Classic.
Fill in some bodybuilding work with the dumbbells (curls, raises, whatever). Could do some band pushdowns too.
BENCH DAY
Db benching (make it suck)
Dips and rows for assistance stuff
Bodybuilding work
LOWER BODY DAYS
I’d make the lunge my primary movement. Go for step PRs or dropsets or something. Make your legs ache. Lunges are honestly awesome.
Get some ab work in with the ab wheel.
Finish the day with the sandbag. Doesn’t have to be tabata, but picking it up a bunch of times with fry your hamstrings and back.
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@kdjohn Yeah man, I think I do haha. I told myself I’d do each workout from Brians program and quite often I regret saying that to myself. Happy I got a chance to send some support his way though.
@T3hPwnisher Thanks dude! I’ve been trying to “program” my workouts the past handful of weeks but it’s basically all assistance stuff and it just gets weird for me from a buy-in standpoint. Dig the idea of just getting chaotic and seeing what happens.
Hey man, want some suck for legs.
Bulgarian split squats… and you can do the dropset of those as well.
Maybe you could be able to fit some bands over the shoulders for more resistance, Maybe easier doing goblet squat with bands over shoulders and standing on them.
1 Like
5/8/20
Random workout
Single arm DB snatch:
20x5
30x5
40x5
50x5
DB clean:
50x3x5
Double DB snatch:
20x5
30x5
40x5
50x3
Single arm DB clean:
50x3x5
DB windmills:
20x3x5
Little bit of a random workout, just some movements I’ve been wanting to do, planning on keeping it light this weekend and starting back up again Monday. Short rests but not really a conditioning session. Brought back memories of the KB workouts I used to do, but definitely with rose colored glasses.
@mortdk Haha yeah man the split squats suck big time. They’ve been the main movement for my lower body days, but my right knee is starting to dislike them a little bit for heavier loading right now. Bands seem like a brilliantly awful idea for them, thanks for that!
2 Likes