Wednesday AM – 30 minutes of HIIT on elliptical (level 17, 10 seocnds on, 50 seconds off)
Wednesday PM – free squat, work up to 405 x 1,1,2 equipped box squat, 425 + 150 chains x 3 x 2 some other random thing
Thursday – ran four 200m sprints and did ab work
Friday AM- did four buddy carries with my 205ish pound buddy this morning on a super steep grassy hill
Friday PM – bench press, worked up to 355 x 1,1,2 shirted bench 405 x 3 board, 455 x 3-board, 455 x 2-board
bw x 2 x 50 rep pushup, three ladders of 1-2-3-4-5-6-7-8 on pullups (=108 reps) although I missed the last one and had to do a couple extra to make the 8.
I’ve done a lot of training the last few weeks. I did 385×3,3,3 in the squat and 405+150 chains in the equipped box squat. When I benched I did 345 x 3 x 3 and 87 pullups done ladder style. I’ve also done a ton of conditioning, most of which I dont feel like discussing.
Yesterday I worked up to 515 x 3 x 1 on the deadlift and bw + 55 x 5,5,5,5,6 on the pullup and bw x 15,15,20 on the low incline GHR.
Today I worked up to 210 x 1,1,2 on the military. Then I did plate x 20,15 on the leg press shoulder press, axle curls for 15 reps and random-ass band pressdowns.
Training was quite severe and my diet was very spartan. Usually, if I’m going to be eating little, drinking tons of water and training I put 1/4 tsp of sea salt per gallon of tap water but I forgot to do that and I got severe cramps after my last session tonight. I was also real hypoglycemic and on the verge of upchucking immediately post-training.
Bodyweight circuit, three rounds with 2 minutes rest
- high knees, 10 reps
- air squat, 15 reps
- bike, 10 4 counts
- pistol, 6 reps L /R
- elbow touch 10 4-ct
- invert row, real high 10 reps
- pushup, bw x 20 reps
- swing, 60# dumbbell 15 reps
- crunch, 20 reps
- trap bar 135# 10 reps
- flutter kick, 10 4 counts
- hang snatch, 95# 8 reps
45 minutes walking on treadmill
military press: 45×5, 95×5, 135×1, 155×1, 185×1, 200×3,3,3
leg press delt press: plate + 10 x 10,10,11
axle curl: axle x 15, axle + 5’s x 2 x 15
dips: bw x 18,12
random dumbbell preacher
tucked front lever: random, these are getting easier
slantboard prestretcher situp: bw x 3 x 16 superset with;
GHR back extension: bw x 3 x 5 w/10 second pauses at top position aka the iso/dynamic method
conventional deadlift: 95×1 (I don’t know why), 135×1, 225×1, 315×1, 405×1 (started mixed grip), 455×1 (started belt), 495×3,3,5 I don’t think this is a rep PR, but it’s still pretty good. I don’t normally go for rep PR’s on my last set of deadlifts, but I felt pretty strong today and my form felt safe.
GHR, front on medium box: bw x 3 x 15 superset with
weighted pullup, bw + 45 x 5 x 5 I didn’t go for a rep PR on the last set of this one because I was so gassed and my hands hurt. I’ll probably stay here and try to set a rep PR next week unless I feel real strong, then I’ll go up. My lats were/are smoked.
I was going to do some abs but my abs were fried so I just left and I didn’t remember to do any pull aparts.
5 rounds of 6 4-way lunges and 25 pushups with one minute (soft) between rounds
bench press: 45×5, 95×1, 135×1, 185×1, 225×1, 275×1, 315×1, 335x2x5 I got real dumb and didn’t get the third one. That’s okay because this was a big jump.
pull up: bw+20 x 11, bw x 12
random one arm pushup
Sunday: worked on my tucked front lever, my dragon flag (bw x 38 seconds) and did three sets of 15 reps of incline prestretcher situp
Monday: elliptical, 12 rounds of 15 seconds “sprinting” at >90 rpms and 1:45 at >45 rpms @ level 17. My heartrate stayed above 150 and peaked just under 170 by the end.
I just got them in, that’s all. I couldn’t squat at my normal time or place or with the regular crew. I didn’t have my shoes, belt or chalk. I still got my required worksets in. They felt real shitty, probably from trying to squat in my running shoes.
squat to real low box: 45×2, 135×2
squat to parallel box: 135×1, 225×1
free squat: 225×1, 315×1, 365×5,6 My hamstrings, particularly my right, were spent.
pistol to box + 2 bumpers: random x random
pistol to box + one bumper: bw x 12 left and right
prestretcher situp on slant board: bw x 25 reps
back extension: bw x 12 reps
I wanted to do more ab work but I got the worst and weirdest ab cramps today. It wasn’t the rectus, it was something deeper. It cramped up and wouldn’t release for several minutes. It was excruciating.
three rounds with two minutes rest in between of:
- high knees, 10 reps
- lunges, 10 reps
- bike, 10 reps
- pistol, 8 reps
- elbow touch, 10 reps
- invert row, 10 reps
- pushup, 20 reps
- swing, 25# dbells, 15 reps
- crunch, 20 reps
- trap bar, 135# x 10 reps
- flutter kick, 10 reps
- hang sntach, 95#, 5 reps
military press, open grip: 45×5, 95×5, 135×1, 155×1, 185×1, 190×5,5,5 I also did a bunch of thoracic mobilizations and whatnot like normal.
axle curl: axle x 1, axle + 20 x 1, axle + 40 x 10,10 superset with
dips: bw x 20,20
pronated flexed arm hang: bw x 2 x 30 sec
laterals in scap plane: 25’s x 12