What’s that standing plate halo?
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Looks like a crazy delt pump! These walks must have burned like hell
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@whang This is the standing plate halo:
I try to use my obliques more than this though. If you can find any videos of Brian doing them on his channel I pretty much mimic him.
@aldebaran Yeah man the timed sets are just brutal. I’d reach failure at like 18 seconds, then I’d have 12 seconds of just trying to force one more rep. Good way to grow I bet. Walks were very uncomfortable haha, but it helped open my hips back up from the Z press.
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Hmm…maybe that’ll give me some delt DOMS
10/29/20
Powerbuilder Perfected W1/W1/D3 - Squats
STRENGTH GIANT SETS
SSB box squats: (mats+2 boards)
45x10
95x5
135x3
155x12
185x10
205x9
Box jumps:
x4
DB Turkish get-ups:
40x2
ASSISTANCE GIANT SETS
DB walking lunge: (out)
50x3x10
DB goblet squat:
40x2x20
25x20
DB walking lunge: (back)
50x3x10
DB goblet squat:
40x20
25x2x20
DECK OF CARDS CONDITIONING
Spades: Burpee lateral jumps
Hearts: 95lb sumo mat pulls
Clubs: Deficit pushups
Diamonds: 16lb KB snatches
40/52 cards - 25:00 limit reached
Serious case of Elvis leg trying to walk back up the steps after this. Each one was an individual effort and once I made it upstairs I laid down on the floor for 10 minutes.
The main work was fine, so I knew I was in trouble going into the rest of it. @dagill2 @kdjohn @flappinit There’s a new leg torture workout for you guys. DB lunges (20) right into goblet squats (20) back into lunges (20) back into squats (20). Then you get two minutes rest, and repeat that twice more.
I swear I got every high card plus an extra ace or two on the burpee lateral jumps. Whole deck was front loaded with high cards, but I was able to make up some ground on the back end. A slightly heavier KB would be nice, but I just treated the snatches as a way to rest while trying to keep up with the clock.
@whang They very well might. Like I said, I’m not sure if any single component of that workout was the money maker or just the combo of it all.
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That leg workout looks like my kind suck.
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10/30/20
Powerbuilder Perfected W1/W1/D4 - Bench
STRENGTH GIANT SETS
BB row:
45x10
95x5
135x10
155x8
175x6
Axle bench:
50x10
100x5
120x10
145x8
170x7
Laying leg raise off bench: (slow eccentric)
x10
Jump rope:
x80
ASSISTANCE GIANT SETS
Close grip axle bench:
120x8
130x8
140x8
130x7+1
DB row:
60x12
65x12
70x2x12
DB squeeze press:
40x4x8
CONDITINIONG/MINDSET
EMOM: (until 300 bench reps completed)
5 burpees
AMRAP 45lb bench
15 rounds
Solid workout. Happy I can jump rope in my basement, keep finding wins with these ceilings. Losing hot water in my kitchen sink and finding a leaky toilet after 5 weeks here on the other hand is lame.
Squeeze press just doesn’t do it for me. I feel it way more in my shoulders than my chest which just isn’t the purpose of the exercise. No biggie, just something I won’t bother with unless it’s written into a program.
Burned myself out in the early rounds of that mindset finisher which made it way harder, pacing might’ve been the right move.
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Try standing plate pinch presses.
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I’m gonna do that leg workout tomorrow - my mom is visiting, don’t feel like skipping on time with her to go to the gym, can just do that with my Kettlebell. Its only one 50# KB, so after 3 rounds of that I’ll likely do a few max wall sits for time. Appreciate the shout out and the idea!
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That’ll make for a pretty solid workout with a 50lb KB. I’ve been hurting for a couple days now, the DOMS has been brutal. God speed haha.
At 45lbs, can you even get this set finished in under a minute? Or is it basically a straight 300 rep set, broken up by 5 burpees EMOM?
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You start with 5 burpees, then you do AMAP bench reps. So maybe you get 80 the first minute, but then you have to stop and do 5 burpees again. Every time you stop, the burpees take longer, so you have less time to do the bench reps. Eventually, 5 burpees may take 20-30 seconds, and then you’re left huffing and puffing to pump out more bench reps.
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@dagill2 Haha no way I could get 300 reps done in under a minute. Flap hit the nail on the head, and explained it better than I would have - thanks dude!
By the the last 3 or 4 rounds I was sucking wind after the burpees to get back and crank out 10 bench reps as fast as I could, then I’d rack for like 3 breaths and barely eek out 5 more before the timer would go off for more burpees. A miserable experience indeed haha.
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11/2/20
Powerbuilder Perfected W1/W2/D1 - Deads
STRENGTH GIANT SETS
Mat pulls: (5)
135x5
185x3
225x12
275x10
325x9
Hanging knee raises:
x7
Broad jumps:
x5
ASSISTANCE CIRCUIT
Snatch grip deadlift:
135x6
Snatch grip shrugs:
135x12
Banded leg curl:
x12
Flutter kicks:
x40s
AMRAP in 12 minutes - 4.75 (finished flutter kicks after the timer)
Solid quick workout. I think the next time this one comes around I’ll use two bars for the assistance circuit. The deads were way too easy, but I’m super weak at shrugs so that’s what I had the weight set up for. I do them pretty strict until I start gassing out, then add a little body english and try to hold the rep and lower it under control. My junk is constantly in the way during shrugs, and it feels natural to shrug straight up but I’m pretty sure it’s better to shrug up and back.
I actually owe a portion of the program, I’ll have to make it up at some point. The conditioning for the day is either a 1 mile object carry, or a 5 mile ruck. I know I won’t be pacing around in my basement with something for a mile, and just don’t have the time to put in 5 miles today.
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11/3/20
Powerbuilder Perfected W1/W2/D2 - Press
STRENGTH GIANT SETS
Wide NG chins:
BWx2x5
BWx10
+15x8
+25x6
Paused axle push press:
50x5
75x5
90x10
105x8
120x6
Landmine twists:
25x30s
Heavy bag:
x30s
STRONGMAN ASSISTANCE CIRCUITS
Circus DB simulation left: 50x4x5
Waiter walk left: 50x100’, 30x3x100’
Pike pushup: x10 - switch to deficit pushups: 3x10
Circus DB simulation right: 50x4x5
Waiter walk right: 50x100’, 30x3x100’
Pike pushup: x10 - switch to deficits: 3x10
CONDITIONING CIRCUIT
Single arm plate swings: 35x10-8-6-4-2
DB man makers: 20x10-8-6-4-2
DB snatches: 25x10-8-6-4-2
Jump rope: x40-32-24-16-8
Holy smokes. I’m glad all the stuff I had to put away goes on the floor after this. Pause push press is a mind boggler haha. Made a little program substitution with the heavy bag in place of battle ropes.
Shoulders were just crying during that first circuit, by the end of the waiter walks the DB was just falling down. Had to switch from pike to deficit pushups so I could actually complete the work.
Man makers are a good name for that exercise, especially after all the work I had already completed. The fatigue just hits you like a baseball bat.
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Where’s the pause on the axle push presses?
Pause is during the dip, hold that for roughly a 2 count then fire up. Sounds easy but took a lot of thought haha.
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Ooooh right right. Yeah, I used to do that for jerks. It sucks.
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11/4/20
STRONGMAN CONDITIONING (owed from Monday)
5 mile ruck with 33lb vest
Mileage may not be exact, but it’s close enough for the intended purpose. Beautiful day out so decided to grab a couple photos. It was a lot prettier a few weeks back when the leaves were still on the trees.
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That’s a nice place for a little walk!
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