Thursday March 19, 2020
Went out to my storage unit to use my old weights. Temperature was low and the barbell was ice cold. First time ever doing sumo deads. Tried to stay upright, my strength off the floor was definitely worse, guess my leg and hip strength is lacking.
Sumo Deadlifts:
135 x 8
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Banded Step-up Jumps:
4 x 10 with green band
1-Arm BB Curl & Press
3 x 5
Outdoor Strongman’esque Workout today
1-Arm Farmer’s Walks, 2” handle
1-Arm DB Jerks, 2” handle
Loaded Carries, concrete block
DB Rows, 2” handle
Walking BB Lunges
Lying Tricep Extensions
Another Pandemic lift today
Paused Sumo Deads
Odd object cleans and pressing (some steel block, was only able to press it once)
Circus DB presses
Power Curls
Shoulder DB raises
Bunch of pushups and band Pullaparts today
Bounding Broad Jumps
Sumo Deadlifts
Plate V-Ups
BB Walking Lunges
DB Bench
DB Rows
Levering work
1-leg Box Jumps & Double leg ankle bounding
Carries + Rows with chunk of steel ~150 lbs
1-arm DB Pressing
Elevated Weighted Pistols
Mountain Climber Variations
Power Curls
4 sets of each
Bunch of sets of Pushups and Band Pullaparts tonight. Coronavirus jail cell workout
Single leg box jumps // Double leg ankle bounding
Sumo Deadlifts
Weighted V-Ups
ISO Seal Rows
DB Bench
Finished with some grip work (135 lb, 2” DB holds)
S ingle leg box jumps // Double leg ankle bounding: 4 sets
Loaded carries: 4 sets with 162 lb block
1-Arm Pressing: 65 x 8, 75 x 6, 75 x 6, 75 x 6
Odd Object C&P: 4 singles with 162 lb block
Axle Walking Lunges: 4 x 10 with 135
DB Rows: 4 x 12 x 75 lbs (2” diameter)
Axle Cleans
Axle Snatches
Weighted V-Ups
Wall ball between sets. Pretty easy workout, just testing out my axle. I don’t really like it for cleans, no rotating collars makes a big difference.
Haven’t been logging everything.
Did some tempo runs last week.
Wednesday I did the following:
Loop band Hip prep
1 leg box jumps // double leg ankle hops
Axles Snatches
DB Bench
DB Rows // YTWLs
Axle Walking Lunges
Plan on fabricating some farmers handles this upcoming week.
Saturday April 11, 2020
Dynamic stretch and build up sprints
Sprints: 6 x 25m
Broad Jumps // Pogo Hops: 3x3 // 3x10
Axle Power Snatches: worked up to 3x3 with 115
Axle Floor Press: Ghetto unsafe setup, worked up to a top set with 185 then back down
Axles Walking Lunges // Object Carries: 3 sets
Thursday April 16, 2020
Plyos and Ab work
I’ve been putting a lot of work into upgrading my gym. Cleaning/painting plates, building axles and farmers handles. Not a whole lot of lifting though. Several injuries have resurfaced and I’m not sure why, maybe from more hands-on stuff in the shop. Wrists, finger, and torn MCL are bothering me right now.
Saturday April 18, 2020
Dynamic stretch, build up sprints
10m sprints: x 9, various starts
Depth Jumps: 3x3
Forward Pogo Hops: 3x10
Elevated Pistols: 3x6 with +45
Then my workout got sidetracked because I was selling some axles. My farmer handles should be welded up by tomorrow.
Monday April 20, 2020
Dynamic stretch
Sprints: 10m x 9 (falling, 2 point, 3 point)
Depth Jumps: 3 x 3
Forward Pogo Hops: 3 x 10
Elevated Pistols: 3 x 6 with +45 lbs
DB Incline: 3 x 15 with 65s
Axle Rows: 3 x 10 with 165
Wednesday April 20, 2020
Dynamic Warmup
Farmers Walks:
155 x 20+20m
155 x 20+20m
175 x 20+20m
175 x 20+20m
175 x 20+20m
Weight per hand. These things are awesome, very happy with the end result.
Odd Object C&P:
4 failed singles with the steel block (165 lbs)
Couldn’t lock it out today
Axle Rows:
205 x 8
205 x 8
205 x 8
205 x 8
L-Sit to Tuck Planche:
4 x 5
Sloppy with too much swinging but I still enjoyed these. Used my new farmers handles
Finished with some CoC#1 closes
Friday April 24, 2020
Farmers Walks:
155 x 20+20m
155 x 20+20
155 x 20+20
205 x 20
205 x 20
Weight per hand
1-Arm DB Overhead:
15 x 10
65 x 8
85 x 6
85 x 6
85 x 6
Elevated Pistols:
+45 x 8
+45 x 8
+45 x 8
+45 x 8
Lying Band Tricep Pushdowns:
4 x 20
Sunday April 26, 2020
Farmer Handle Deadlifts:
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
Weight per hand. I need to make an attachment that converts my handles into a frame.
Close Stance Sumo Farmer Deadlifts:
245 x 5
335 x 5
335 x 5
335 x 5
DB Incline:
65s x 15
65s x 15
65s x 15
65s x 15
Axle Curls:
75 x 10
75 x 10
75 x 10
DB Reverse Flies:
3 x 20
Tuesday April 28, 2020
Dynamic Stretch
Double Leg Hops:
3 x 12
Power Skips:
3 x 5 ea. leg
Depth Jumps:
3 x 4
Drop Jumps:
3 x 3
Axle RDL Rows:
115 x 8+8
205 x 5+5
205 x 5+5
205 x 5+5
205 x 5+5
1-Arm DB Jerks:
15 x 15
65 x 6
85 x 4
95 x 3
95 x 3
95 x 3
Elevated Pistols:
+45 x 8
+45 x 8
+45 x 8
L-sit to Planche:
4 x 5 very sloppy
Thursday April 30, 2020
10 minute jump rope
Box Jumps:
3 x 5
1-Leg Box Jumps:
3 x 3
Swings:
60 x 10
100 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Face Pulls + Reverse Fly + Pullaparts:
4 sets of 10+10+10
DB Bench:
65s x 15
65s x 15
65s x 15
65s x 15
Finished with 3 sets of ab work