I approve of this workout. So would Arthur Saxon, I imagine.
1 Like
5/9/20
Random workout
Supersets
Incline pushups on DBs:
5x8
Super strict pullups:
5x6
~2 mile jog
Mostly just wanted to test the setup for those pushups, they seem like a winner. Focused on feeling my back on the pullups and executing perfect reps, almost like sets of 1 without leaving the bar.
@kdjohn Seems like the right kind of guy to get approval from. I like all the old-timey lifts, they’re actually fun. My buddy and I used to mess around with them a bunch when we were younger with KBs, although, I was an incredible weakling back then. Might have to have random days like this just to have fun with this stuff once in a while.
1 Like
5/11/20
Lower body day
A. Reverse lunges: (holding DBs)
100x 12 minutes - 132 reps
B. Sandbag pick and extension:
150x 15 total reps
C1. Standing ab wheel: (to DB stop)
4x5
C2. Band good morning:
4x10
D. Band quad extension:
50 reps rest/pause
E. Band hamstring curl:
50 reps rest/pause
F1. Hollow hold:
3x30s
F2. Dead hang:
3x30s
This was a pretty rough workout, that’s probably a good thing. Lunges lit up my core and lungs just as hard as my legs. No rhyme or reason to the sandbag work, it’s very loosely packed so each pick is a new experience. Started with sideways picks since that’s how I’d need to approach it at heavier weight, then went vertical to save some stress on my forearm/hand - still healing there. Everything else was just to burn out the parts that needed burning out.
1 Like
5/12/20
Upper body - press day
A. Standing DB press: (pre-fatigue + dropset)
10x5
20x5
30x5
40x8
30x8
20x8
10x8
B1&2. 15m AMRAP superset - dips + pull ups (various grips)
128 + 75
C. Strict lateral raise:
10x50 rest/pause
D. DB curl:
20x50 rest/pause
E. Band pushdown:
x50 rest/pause
F. Band facepulls:
x50 rest/pause
G. Band Russian twist:
3x15
This was actually a pretty fun workout. Dropset sucked (thanks @T3hPwnisher) of course, but beyond that I was in a good rhythm. On the timed superset I stayed a couple reps away from failure on each movement until the end when I pushed them to failure. Did the opposite for the rest where I pushed to failure right away and then just pumped out what I could after 10 second rests to reach my desired number.
3 Likes
And I thought my 10 minute AMRAPs were awful. Can’t imagine an extra 5 minutes.
1 Like
To be fair, it’s 7.5m since I’m splitting the time between two lifts haha. I think doing 10m straight on one is much harder.
1 Like
5/13/20
Cardio
~2 mile jog
Foam rolling and stretching
Feel like I was run over by a bus today, crazy sore all over. Lungs are feeling pretty strong though, granted it was a pretty slow pace I could’ve gone all day if the body would allow.
1 Like
5/15/20
Lower body day
A. Stepping lunges: (holding DBs)
EMOM x10 - 60x8/leg
B. Sandbag pick and stand:
150x5x3
C1. Kneeling ab wheel:
3x12
C2. Sumo DB RDL:
50x3x12
D. Foam roller hack squat:
50x30 rest/pause
E1. Laying leg raise:
3x15
E2. Sliding hamstring curl:
3x8
E3. Dead hang:
3x40s
Another solid workout. Treating assistance work as assistance work is what’s up. That foam roller hack squat is a neat movement, can’t imagine I’ll do it very often though, especially since I should be getting back under a bar in a couple weeks.
5/17/20
Upper body - bench day
A. DB bench: (Deepwater-esque)
50x10x10
B. Tabata DB rows: (alternating arms)
50x4m
C1. Incline pushups:
3xfail
C2. Pull aparts:
3x15
D. Seated DB curls: (1 mega set)
10x10
20x10
10x10
30x5
10x10
20x6
10x10
E. Band crossovers:
x30/side rest/pause
F. Band pushdowns:
x50
Went with the @flappinit Deepwater model of a running rest clock and going before I reached the limit. Never took more than 1:40 rest and that was for the very last set, took between 75-90s on most of the earlier ones. Sucked but wasn’t as bad as I was hoping for. 60s strict rest would be a different story.
Tabata rows are a solid way to get a lot of out lighter DBs. I was cheating a fair bit towards the end of my later sets. Next time I might do a second round with a lighter weight.
1 Like
Glad to hear you had a good experience with it. I’ve been contemplating doing more and more sets with different types of time constraints instead of hitting certain reps.
1 Like
5/18/20
Lower body day
A. Walking lunges:
BWx 12 minutes - 298 reps (might’ve been 308)
B. Sandbag pick and extension:
150x5x1+3
C1. Standing ab wheel: (to sandbag stop)
4x5
C2. Band good morning:
4x12
D. Band quad extension:
50 reps rest/pause
E. Band hamstring curl:
50 reps rest pause
F1. V situp:
2x10
F2. Dead hang:
2x40s
Did a crazy thing today and transferred the sand from my Ironmind bag into a Rogue one. It’s much more tightly packed, which makes some aspects of using it easier and others harder. Plan to re-do the Ironmind bag to a heavier weight and a properly lined setup.
@kdjohn Yeah man I dig the timed sets for assistance work. Gets the Alsruhe seal of approval too, which is all most should need.
2 Likes
5/19/20
Cardio
Jogging: unknown time and distance
This was a very fast jog, with some hills and stairs sprinkled in. Went with a buddy I haven’t seen in a while who’s done a lot of lockdown-running. It was apparent when I tried keeping up with him who’s put the miles in. Good workout.
1 Like
5/20/20
Upper body - press day
Standing DB press: (pre-fatigue + dropset)
10x5
20x5
30x5
40x9
30x9
20x9
10x9
For time: 100 pullups + 150 dips - 17:26
DB upright row:
20x50 rest/pause
DB hammer curl:
20x50 rest/pause
Band pushdown:
x50 rest/pause
Band facepulls:
x50 rest/pause
Band Russian twist:
x50/side
Good solid workout again. Finalizing my plans for when I get access to my gym again next week, going to take an approach I stumbled across a couple years ago traveling for work. Think it’ll be a winner for the summer time.
1 Like
You’re really hammering the rest pause work right now, eh? It’s a great way to get a bunch of work done in a shorter period of time.
1 Like
Yeah, I dig the approach with smaller assistance movements. Pick a lift, pick a weight, pick a rep target, get to work. Not sophisticated in the slightest, but it leads to some volume and intensity which I’ve heard are pretty effective haha.
1 Like
5/22/20
Hiking
~6 mile loop
~1,700ft elevation gain
We sprinted right past spring into summer today with a roughly 90* day. Sweet to have it off and get a nice day in the woods though.
7 Likes
Awesome view Mate.
Just saw the walking lunge about a week ago, that was brutal.
I’ll keep them in mind for a future setup
1 Like
5/24/20
TM test day
Power snatch: (from mats)
45x5
65x3
75x3
85x3
95x3
95x3 (from hang)
Axle press:
50x10
70x5
80x5
100x5
120x3
SSB squat:
45x10
95x5
135x5
185x5
225x5
Dead stop BB row: (from mats)
135x3x8
First set of numbers dialed in, good to know I haven’t lost anything being away from the bars for a couple months. Single leg work may have unlocked something for my squat, felt real good there.
Snatches from the hang feel so much more natural for me than doing them from a dead stop. Feels like I have a real triple extension and dip, vs. some strange jumping front raise thing. I’ll probably go with the hanging version this time around just for confidence sake.
@mortdk Yeah man, you can really punish yourself with a timer and some open space.
3 Likes
5/25/20
Assistance day
Pullups: (various grips)
50 reps AFSAP
x12-9-8-8-8-5
Giant sets (press - dips - raise - pullaparts)
Standing DB press:
30x5x10
Dips:
5xfail
DB lateral raise:
10x5x10
Band pullaparts:
5x10
DB curls:
20x23,8,7 rest/pause
Reverse lunges: (weight vest)
60x100 - 5:36
Standing ab wheel: (to DB stop)
20 reps AFSAP
x8-7-5
Laying leg raise:
x30
Went with 60s rest on the pullups and ab wheel, 120s rest on giant sets, and 30s rest on the curls. Lunges were for time. Solid workout all around.
Did the same as @dagill2 and co-opted a version of @T3hPwnisher’s press assistance work. Was having a hard time holding my hands in front of me to do the pullaparts towards the end haha.
4 Likes
It’s a good set up, similar to something I’ve seen Brian Alsruhe talk about before.
The pull aparts were probably the most painful part of this for me.
1 Like