Do you have a tankless water heater?
I do, it’s an in-line heater if I’m getting my terminology correct.
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That’s fun! I thought I saw it in your gym pics from a couple weeks ago, only I wasn’t sure what one looked like.
Does it do a good job? Do you have plenty of hot water?
It’s pretty legit. It can take a minute for the water to heat up coming out of the faucet, but it’s basically unlimited hot water once it starts. Couple that with the flow rate from our well and my GF is very happy haha.
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Unlimited, high-pressure hot water, that’s the dream scenario! I guess we’re old now if that’s what gets us excited.
Did you finish Powerbuilder?
@FlatsFarmer haha man, given some of the homes I had growing up, I feel like I’ve made it.
@Voxel I did not. Basically came down to the workouts requiring too much set up, and too many activities that triggered the elbow tendonitis.
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Smart
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11/20/20
Bench workout
GIANT SETS (row - bench - core)
Single arm BB row:
25x10
50x5x8
Axle bench:
50x10
80x5
120x5
150x2x5
150x12
Renegade iso row:
25x10s/side
GIANT SETS (dips - tris - shrug)
Ring dips:
3x15
1x9
DB JM press:
25x3x10
25x8
Farmer handle shrug: (pause at top)
70x4x12
CONDITIONING
AMRAP x 10 minutes:
3 pull ups
6 push ups
9 DB cleans x40
6 rounds
Solid afternoon here. My back is just destroyed today, but, should it adapt and recover I’m digging the daily back work approach. Those single arm BB rows are great, have been away from them for a while but I remembered today how well you can actually get your lats going without needing a machine.
Just doing some basic linear progression with a plus set for my bench for now, should be able to milk that for a long time given how long I’ve been away from the movement.
The ring dips are such an awesome chest exercise. Stability becomes a factor with fatigue, but you can really target the pecs a lot better than with fixed bars imo. Took a minute to figure out those JM DB presses, but once I got them comfortable I started to really dig those too. And the farmers handles seemed to solve the mystery of the shrug to me, neutral grip ftw.
Conditioning really came down to those DB cleans. They are the deciding factor in how tough that workout is.
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11/21/20
~5-6 miles of easy hiking. Beautiful day in the mid 40s, was good to get out and take in some fresh air and sights.
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11/23/20
Squat workout
GIANT SETS (jump - squat - core)
Box jump:
x3
Hands wide SSB box squats: (mats + 2 boards)
45x10
95x5
135x3
185x1
205x1
235x1
260x1 (+5)
265x1 (+5)
Ring fallouts: (2)
x7
GIANT SETS (lunge - GM - core)
Hands wide SSB reverse lunge:
95x5
115x4
135x3
95x6
SSB good morning:
95x10
115x8
135x6
95x12
Hanging leg raise:
x10
+25x8
+35x6
x12
CONDITIONING
EMOM x 10m:
Burpees: x3
Zercher squats: 120x3
Happy I got that top set I missed last week. It was pretty slow, maybe had another 5-10lbs but I figure besting last weeks effort twice was solid and I shouldn’t be greedy. When I cycle back to this lift I’ll have a nice benchmark now.
Changed up the assistance a bit, mostly due to not wanting to deal with getting the bar in position for SSB front squats. I also think I can keep my head in the workout better when it’s different. I can bang out the same upper body workouts no problem, but I dread doing that on squat days. I figure as long as I’m completely thrashing my legs I’m getting what I want done.
Those weighted leg raises are a winner. Another @Alpha gem. Really transforms that exercise and I’m bummed I hadn’t tried them sooner.
Conditioning was just about the right kind of suck, which means I should push that prescription a touch harder for next time. Maybe an additional rep or a little more weight on the bar.
Edit: It just dawned on me now that I’ve forgotten twice to include power snatches or cleans in my workouts. I’m honestly not sure where to get them in there though.
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These and walking lunges are what I really wish I had a SSB for.
It’s really a fantastic piece of gym equipment. I have the OG Titan one, which by all accounts is a POS, but it works just fine for me. I’d love to splurge on a transformer bar though. Someday haha.
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11/24/20
Press workout
GIANT SETS (chin - press - core)
NG chins: (middle grips)
BWx10
+25x5
+35x5
+45x2x5
Axle press:
50x10
85x3
95x3
105x8
105x6
Band high to low chop:
x10/side
GIANT SETS (press - dip - raise - pull apart)
BTN press:
75x10
75x7
Football bar press:
75x2x10
Axle press:
80x10
80x8
Dips:
6x fail
Lateral raise:
10x2x11
10x4x10
Band pull aparts:
6x20
Poundstone curls: (almost)
x75+25
Happy with this workout. Late AM off just breakfast rather than a full day of eating compared to last week. Some improvements across the board which is always cool.
Owe conditioning work, as I need to run out and get a covid test stat. Pretty unpleasant news mid-workout, but that’s pandemic life I guess.
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11/24/20
Conditioning
EMOM x 10m:
DB Turkish get up: 40x1/side
Pushups: x5
Owed this from earlier. Pretty tough, especially now that my upper body isn’t just pumped from a workout but actually feeling the fatigue from it. Right oblique is a little cranky from those TGUs.
11/26/20
Pull workout
Hang power cleans:
45x5
65x3
95x2
115x2
135x2x2
GIANT SETS (jump - pull - core)
Box jumps:
x3
Mat pulls: (6)
135x5
225x3
275x2
315x1
365x3x5
Plank:
x30s
GIANT SETS (row - chin - core - core)
BB row:
140x3x10
Overhand pull ups:
2x6
1x4
Dip bar L sit:
x20s
Band good mornings:
3x10
Axle hold:
120x48s - 33s - 20+s
Solid AM workout, now to go be a glutton in the name of recovery. Started learning how to pull properly again by my third set today, idk why my body wanted to take a flyer on technique prior to that, but it’s all good.
I’ll be looking forward to the day I can hit sets of 8+ chins after those rows, should have added some good muscle to the back by then. Added the band GMs to that giant set because I wanted a bit more volume in this workout and they’re a fairly easy plug in. Might go with timed sets for them rather than rep counts.
No improvement on the axle hold this week, but I attribute that to adding the hang cleans today. Figure it’s the most sensible place to add them, and they’re just going to be light to maintain the skill set.
11/27/20
Bench workout
GIANT SETS (row - bench - core)
Single arm BB row:
25x10
55x5x8
Axle bench:
50x10
80x5
120x5
155x2x5
155x12
Renegade iso row:
25x10s/side
GIANT SETS (dips - tris - shrug)
Ring dips:
3x15
1x11
DB JM press:
25x3x10
25x8
Farmer hand shrug: (pause at top)
90x2x12
90x9
90x7
Good solid AM workout again. Been sleeping like a rock and eating fairly well. The past two mornings have been fueled off a fruit and protein smoothie, and cup of coffee. Seems to be working great as a pre-workout meal.
Short on time so wound up skipping conditioning, I’ll be able to make it up tomorrow.
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11/30/20
Squat workout
GIANT SETS (jump - squat - core)
Box jump: (3 steps)
x3
Box front squats: (mats + 2 boards)
45x10
95x5
135x3
155x1
185x1
205x1
225x1
235x0
175x7
175x2x5
Ring fallotus: (2)
x7
SUPER SETS (squat - core)
Hatfield box squats:
135x10
185x10
235x10
Band upper back good mornings:
x10
CONDTIONING
EMOM x 10 minutes:
Burpees: x3
Step ups: x10
Quick hitter and good workout. Started re-learning how to front squat properly by the time I got to the volume work. I think the set I missed will go next week.
The Hatfields are great, really worked the hell out of my legs on that top set. I’m thinking I can work some dropset madness into that movement and really make it miserable.
My body feels awful today. I wound up seeing some friends I haven’t seen in close to a year Friday. We got into the beers and whiskey and had a good ol’ boys night. Then I was hungover for two days and still don’t feel quite right from it. And people wonder why I mostly stopped drinking.
Looking forward to making dinner tonight. Going with one of my favorite “poor people meals” of Spanish rice, frozen vegetables, and taco seasoned beef. Just hoping we don’t lose power before it’s done.
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12/1/20
Press workout
GIANT SETS (chin - press - core)
NG chins: (middle grips)
BWx10
+25x5
+35x5
+45x5
+50x5
+55x4
Axle press:
50x10
80x5
90x5
100x3
110x5
110x4
Band low to high chops:
x10/side
GIANT SETS (press - dip - raise - pull apart)
BTN press:
75x10
75x8
Football bar press:
80x10
80x7
Axle press:
80x10
80x8
Dips:
6x fail
Lateral raise:
10x3x11
10x3x10
Pull aparts:
6x20
Poundstone curls: (almost)
x80+20
CONDITIONING
Overhand pullups: x10-8-6-4-2
Pushups: x20-16-12-8-4
Jump rope: x40-36-24-16-8
A little disappointed with how my top set went initially. Was hoping for 7 reps, but I was a wobbly mess and just gassed myself out trying to be stable. The second set at that weight was much smoother, but my gas tank was running low. Thinking of doing an AMRAP set of bodyweight chins at the end of the giant sets, tbd.
Some slight improvements in the volume work again, and I’m getting closer to 100 reps in the Poundstone curls. Got to 60 without stopping, then 80 before I had to give my forearms a quick breather and drop the bar.
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12/2/20
Conditioning
8 rounds: 60s work, 30s rest
Alternating:
4x jump rope
4x heavy bag
Wanted to do this twice through (this is just a stock setting on my timer) but had to leave earlier than expected for work. Solid little workout still, feels good to move like this again and it’s a fantastic combination.
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