6/22/20
Main day 3
Power snatch:
45x5
65x5
75x3
83x3
95x2x3
95x2x2
Axle press:
50x10
70x5
80x5
90x5
100x5
85x5
95x5
105x5
SSB squats:
45x10
95x10
135x5
155x10x5
SUPER SET (rows - core)
BB rows: (strict)
135x8
175x7
155x9
135x11
Knees to elbows:
4x8
60s rest between squats, 90s between everything else. Used straps on the snatches today, much better experience than without them. Everything was moving pretty quick and feeling right today.
6/23/20
Assistance day
ALTERNATING SETS (chins - dips)
Pullups:
Overhand x15
Neutral x10
Underhand x9
Overhand x8
Dips:
x25, 19, 15, 14
SUPER SETS (pushups - pulldowns)
Crossover pushups:
2x10
1x8+5 regular pushups
Straight arm band pulldown:
3x15
DB curls: (pre-fatigue and drop set)
10x10
20x10
10x10
30x7
20x8
10x12
Walking lunges: (weight vest)
60x50
Kneeling ab wheel:
1x18
Quick and dirty one today. 45s between the alternating sets, 60s between the supersets.
6/24/20
Climbing
Bouldering: 45 minutes
Went back to the climbing gym today. Climbing with a mask on sucks for sure, but I’ll trade it against not climbing for sure. Didn’t lose a ton of ability, but definitely a step back from where I was in February prior to hurting myself.
Cardio
~1 mile run
Did this as soon as I got home. Told myself I wanted to beat the rain, and it started raining on my way back. Last quarter mile or so was fast.
5/25/20
Main day 4
Power clean from mats: (plus jerks during warmups)
45x5+5
65x5+5
95x3+3
115x3+3
135x3
155x2x3
155x2x2
Incline axle bench:
50x10
100x5
115x5
130x5
145x5
120x5
135x5
150x5
Trap bar pulls:
135x5
205x5
245x10x5
SUPER SETS (rows - core)
DB rows:
60x8
70x8
80x2x8
Dip bar oblique crunch:
4x10
90s rest on everything except the trap bar pulls, 60s on those. Another solid workout. Thought I was going to flood the basement during the trap bar, sweat was just pouring off me. I am not looking forward to this day two weeks from now.
6/26/20
Assistance day
Single arm banded low row:
5x10 alternating arms with no rest
GIANT SETS (press - triceps - press - shoulders)
DB Z press:
25x5x10
DB rolling triceps:
25x2x10
25x8
25x6
25x4
DB close grip floor press:
25x5x10
Band highpulls:
5x15
DB windmills:
30x3x5
Band good mornings:
x10 (back said shut it down)
Today was going pretty well until the very end. My body disagreed with those windmills right away and my lower back started seizing up during the band GMs. Nothing serious as it’s definitely muscular, couple days rest should clear it up quickly enough.
Went with two minutes rest between rounds of the giant sets. Might try throwing some cheat-y lateral raises in the beginning to pre-fatigue the shoulders a little more and keep the set flowing nicely.
God I wish you meant Dragonball Z press here
Me too man, me too. I’d contently quit lifting if I managed to coin a unique exercise with that name and it caught on haha.
Please don’t stone me to death but I have to say the fascination among adults for this cartoon series is highly confusing to me.
I have actually never seen it myself.
I think you’d have to have grown up enjoying the show as a kid to appreciate it as an adult.
I think I would be in the right age for that.
But I never watched any of the popular kid’s series or films that people my age grew up with. Which often is shocking to people who get to know me. Therefore I tell them I spent all my childhood working in the coal mines.
The reason is not that my parents were religious weirdos or anything like that btw. I had access to it all, if I wanted to watch it.
No way I could get into it if I began watching it now, it’s just a big nostalgia thing. It was totally different from any other show available at the time - super violent in a non-comical way, focused on the “male gaze”, and had a hyper masculine element which all really resonated with my young self and apparently many others.
6/29/20
Main day 1
Power snatch: (hang)
45x5
65x5
75x3
85x3
95x4
95x2x3
BB strict press:
45x10
65x5
75x5
85x10x5
SSB squats:
45x10
95x10
135x5
165x5
185x5
205x5
185x5
205x5
225x3
SUPER SETS (row - core)
BB row:
135x10
155x3x10
Knees to elbows:
4x8
60s rest between the presses, 90s between everything else. Whatever is going on with my hip is still pulling in all the wrong ways, but it didn’t affect the workout. Was worried about squats but couldn’t feel it at all once I was braced.
Had the rainy day lazies today and didn’t feel like swapping between bars more than I had to so I just kept the barbell out for pressing instead of the axle. It’s been ages since I’ve used a regular bar to strict press. First few sets felt a little funky but it dialed in and felt great after. Going to stick with the axle as it feels better on my wrists and elbow, but I’ll have to have an occasional workout with a regular bar here and there just because it feels so much stronger.
6/30/20
Assistance day
Pullups: (various grips)
5x10
Feet elevated pushups:
5x10
SHOULDERS GIANT SETS (@Frank_C this was killer)
Seated lateral raise:
10x3x15
Urlachers:
10x3x15
Band pull aparts:
3x15
BICEPS SUPER SETS
DB curl:
20x25
20x14
Band hammer curl:
2x fail
Walking lunge + air squat ladder:
1/leg + 1 squat
2/leg + 2 squats
…
10/leg + 10 squats
Totaled about an hour of sleep last night and have been in hardcore zombie mode today. Zero energy but this turned out to be a good workout. Funny how that happens. The pullups brought me to life, had consistent strong bouts of energy there.
That lunge/squat ladder was gross. I wasn’t man enough today to go back down the ladder. Completing a full ladder with the 60lb vest is an idea I wish I never had. @kdjohn @flappinit @dagill2 @T3hPwnisher Figure I could tag some likeminded folks to share the burden haha.
Lucky for me, I only have a 35lbs vest. So I’ll probably have to go all the way up and all the way back down.
What are these?
It looks disgusting.
Now I need to try it.
@dagill2 I only went up the ladder with bodyweight today and it sucked, up and down with an extra 35 will be rough haha. I’m not sure if there will be a time stamp but the Urlachers start at 5:30 in this video:
I’m not sure if it’s due to a curated search but the internet seems intent on only showing me Jeff Cavaliere videos even though I know I’ve seen a handful of 20 second clips floating around.
@kdjohn God speed man. I don’t think it’ll be as bad as 8 minutes of squatting though.
I always thought those were poorly performed lat raises. 
That guy puts out a lot of good content. I bet he’s hungry a lot because he always looks shredded. I couldn’t maintain that.
Gaunt is the word I would use.
I recognise the effort and expertise that’s gone into his physique, but it’s not my goal personally.
It would be my goal if I could still eat like I weighed 230.
This does sound like a recipe for some seriously wobbly legs…might have to try it. A 60 lb weight vest is beast though.