8/11/20
Assistance day
Pullups: (various grips)
10 minutes AMRAP - 72
15 minute circuit of pain: (dips - raises - pull aparts - pushdowns - pull aparts - raises - dips)
Dips:
x27-19-16-14-9
Lateral raises:
15x2x12
15x8
10x2x12
10x3x10
Pullaparts:
8x15
Band pushdowns:
4x fail
Ab circuit of pain (wheel - raises - crunches - plank)
Ab wheel: 5x5
Bench leg raises: 5x5
Crunches: 5x10
Planks: 5x20s
This workout promptly chewed me up and spit me out. Hell of a pump though.
8/12/20
Cardio
~2 mile jog
Pretty unpleasant with how sore my abs are. I forgot what a suck it is to run with ab DOMS.
8/12/20
Climbing
Indoor top rope: 5 pitches
Had some fun, nothing too tough just focused on moving smoothly.
8/13/20
Modified SVR II - Main day 2
Power clean:
45x5
65x3
95x2
115x2
135x2
165x2x3
165x2x2
Incline axle bench:
50x10
100x5
110x5
130x5
145x5
Incline football bar bench:
110x5x10
Mat pulls: (4)
135x5
225x5
275x5
325x5
245x5x10
90s rest between everything but the BBB pulls, 2 minutes there. No back or core work again, will hit some lighter stuff tomorrow and probably a bouldering session.
Have the heavy week next week, which is by far the most palatable and then I’ll be off climbing. I think when I get back I’m going to change up my routine a little, but SVR has been a winner for me.
Such a great template.
I’d like to give it another shake sometime as a one-lift-per-day thing the way it was intended. Checks a lot of boxes for sure.
I’ve only read good things, I’ll have to go back and reread it.
8/14/20
Assistance day
GIANT SETS (shoulder raises)
Rear delt raise:
10x2x15
10x21
Lateral raise:
10x2x15
10x19
Front raise:
10x2x15
10x12
SUPER SETS (shrug - press)
Seated Kelso shrugs: (3ct pause)
50x2x10
50x15
DB floor press:
50x3x10
DB hammer curls:
15x50
Band pushdowns:
x50
Quick pump workout. Nothing worth talking about really.
8/17/20
Modified SVR II - Main day 1
Power snatch:
45x5
65x3
75x2
85x1
95x1
105x10x1 - cluster set
Axle press:
55x10
75x5
85x5
95x5
105x5
115x5
Axle clean and press: (clean each rep)
105x5x5
SSB box squats: (mats+board)
45x10
95x5
135x5
185x5
210x5
235x5
255x1
285x0
Overall a solid workout, but a little frustrated with myself on the squats. Decided to do some jokers instead of the SSL work, and it was probably a mistake. Wound up failing mentally before physically on that heavy rep, and just called it there. The snatches felt great, and the clean and press work felt very strong. I wasn’t sure if I’d have been able to do a 5x5 at that weight from the rack, but for whatever reason cleaning each rep really goosed the performance.
8/19/20
Climbing
Bouldering ~1hr
8/20/20
Modified SVR II - Main day 2
Power clean:
45x5
65x3
95x2
115x1
135x1
165x10x1 - cluster set
Mat pull: (4)
135x5
225x5
275x5
315x5
355x5
385x1
435x2x0
Incline axle bench:
50x10
100x5
130x5
145x5
160x5
145x5x5
Solid last workout, despite getting skunked on the jokers again. The second attempt started moving, but, it would’ve been a rep far too ugly for a fun training single so I just shut it down.
Smart choice. More to lose than to gain from an ugly joker set.
SVR II looks dope
8/31/20
Upper body workout
Power snatch: (hang)
45x5
65x3
75x2
85x1
95x1
105x1
115x1
125x1
135x0
135x1
95x3x2
GIANT SETS (press - row - core)
Axle press:
50x10
70x5
80x5
90x5
100x5x5
BB row:
135x5
155x7x5
Hanging leg raise:
8x5
SUPER SETS (bench - shrug)
Incline axle bench:
50x10
100x5
120x4x8
BB Kelso shrug: (3s pause)
135x4x8
SUPER SETS (bench - chin)
Close grip axle floor press:
80x5
120x2x8
120x6
120x4
Hangboard pullups: (jugs)
4x fail
Felt pretty cool to power snatch a plate today, reps were feeling snappy so just decided to see what I could do for a single.
Was losing consciousness on about every set of presses, but, the more lightheaded I got the faster the bar seemed to move so I just rode it out best I could.
Not really running a program of any sort right now, think I’m just going to do upper/lower workouts for the time being. I should be closing on the new house in a couple weeks, so I just need to think less when it comes to lifting. Figure I’ll hit my gym for big workouts early in the week, and then do smaller ones at home later in the week.
9/1/20
Lower body workout
Power clean: (hang)
45x5
65x3
95x2
115x1
135x1
155x1
185x0
185x1
135x3x2
SSB box squats: (mats + two boards)
45x10
95x5
135x3
155x2
185x1
205x1
235x7 (begin Xeno squats)
235x4
235x2
235x1
185x7
185x4
185x2
185x1
Mat pulls: (7)
135x5
225x2
275x1
315x1
365x6+2+1+1
Who needs volume anyway? FINALLY got that 185 power clean. I’ve gone for it a handful of times, and each time has been the same, I can high pull that thing to my pecs if I wanted but I cannot for the life of my get under it. Same thing my first attempt today. I paced around telling myself, “dude, you basically threw it over your head, just get under the damn thing”. On my next attempt I barely dipped to catch it, definitely a mental block more than anything there, but now that it’s been done, I should be able to do it often.
Back tightened up after the first round of squats, definitely one of the small muscles in my hip/butt pulling funky since I’ve dealt with this before. Hell of a workout though, was totally gassed and dripping sweat everywhere by the end. Mat pulls were a grind, but I wanted 10 reps no matter what and just rest/paused my way there.
Nice job, man! Always feels good to conquer a certain weight that’s been eluding you.
I remembered that feeling man. Took me a few sessions after I was strong enough to actually get over the images of snapped wrists and get under the weight. From memory, I slammed the bar into my chest so hard it bruised because i was petrified of getting my elbows up.
@kdjohn Thanks man! Definitely one of those “about time” moments haha.
@dagill2 Haha man, I totally get that. I’m glad I had a halfway decent catch on this one, gotta keep that confidence up.
9/2/20
Climbing
~90 minutes of top roping and bouldering
9/3/20
Upper body workout
Pullups: (various grips)
x50 reps w/ 2 second squeeze at top
Dips:
x50 rest/pause
GIANT SETS (raise - curl - curl)
Lateral raise:
15x2x10
15x11+partials
DB curls:
25x2x10
25x7
DB reverse curls:
15x2x10
15x8
Band pushdowns:
x50 rest/pause
I think I’m going to ignore numbers for a while when doing pullups and focus on really thrashing the upper back muscles. I definitely rely on my lats and arms when doing them, which is fine in phases, but probably contributes a bit to my elbow pain. I noticed zero elbow discomfort when really focusing on using my traps/rhomboids to initiate the movement. May help fill in that space between my shoulder blades too.