My main effort was a bunch of sled dragging this session for about half an hour. That anti-rotation sled drag (ARSD) really seems to be doing something.
I did the ARSD, rows, facepulls, curls, tricep extensions and belt drags.
I’ve also been experimenting with doing a couple sets of reverse hypers, just for it’s purported restorative effect on the back. I only use a plate or two on the Rogue with the short strap my gym has.
I’m filing this from my improvised stand-up desk on my treadmill. I’ve been doing a lot of that lately. It’s boring but it’s also conveniently located in my living room and it doesn’t bother my foot too much.
Tuesday’s Strength Training (speed/conditioning focused)
hang clean: 175x10x3 ~60s rest
de box squat to medium box + 35lb plate:up to 185 x 6 x 5 ~60s rest These were super fast on first and second set.
invert (hanging, bodyweight) row on smith machine, 5 hooks up (4 showing): bwx12,12,10 Set one was super fast. I always try to cut myself in half with the bar on these, do them explosively as possible. I used to tell my clients that they should pull their rib cage halfway through the bar so if the bar were a blade we’d have to take them to the emergency room.
I finished with a bunch of kettlebell work with a pair of 20s doing a complex with curls, rdl, row and front squat. The volume on these was terrible. Next time I’ll do these more diligently and get some more reps in.
I’ve been doing a bunch of mobility work every day, even coming in on off days just to do it. I’m trying everything I can find on Mobility WOD for hip mobility/acetabular impingement. Great site and Kelly Starrett is a saint.
Wednesday AM
Did an easy set of 12 pullups and a dismal mile and a half run.
Wednesday Afternoon
pulled the growler with two plates on the street for 10 minutes cumulatively. Jake got bored just walking along side so for the last round or two so while one of us pulled, one of us rested and one carried a 50 pound sandbag any way.
Monday AM
ran a mile or something
Monday PM
military press: 115×10
conventional deadlift: 465×5,
speed safety bar box squat to above parallel: one plate per side against heavy bands 15×2 and real fast
conventional deadlift: 225x3x15
pullup: bw + 35 x 5,5,8.5
some random arm work including a pointless dropset
My back and abs were both fried from all those pathetically light reps.
Tuesday AM
ran two miles or something
Tuesday PM
military press: worked up to 175×5, 4
barbell curl: 95 x 5,5,10 I’ve decided I’m going to start doing these 5/3/1 style
close grip tricep pushup things to a box with feet suspended: 3 sets of 20
some other random arm work including a pointless drop set I don’t remember what exactly I did but it totalled about 100 reps
Wednesday AM
Did nothing because I’m a lazy POS
Wednesday PM
military press: 115 x 10
safety squat bar squat to parallelish box: worked up to 350×5, 310×5,8 That first set was real hard and a misload
safety squat bar squat to parallelish box, reverse heavy bands: 350×12?, added thin bumper and banged out a few more reps. I like the term “mechanical dropset” for these.
stiff leg to blocks: 115 x 3 x 15
neutral grip chins: bw + 25 x 10,10,9
random arm work including a drop set
Thursday AM
ran a couple miles
Thursday PM ( trained especially late)
bench press: worked up to 315×4
conor press (leg press chest press): two plates per side x 5 x 15 superset with
machine row: 100 x 5 x 10
california press on leg press: worked up to 35 per side plus double mini bands x 2 x 12
scoops press on leg press: 35 per side x 10?, empty sled x 15,5,5 rest-pause
lean away single arm dumbbell curl: 30×10, 35x2x10, 35×10,30×10?25×6? (drop sets) I really like this movement…
trap III raises: 8 pounds x 10
horizontal scap shrug-row: 75 x 10
trap III raise: bw x 15
One of my priorities on this wave is getting arms that look like I actually lift weights so I’m trying to add a total of 200-300 reps of arm work per week.
Friday AM
Ran 10.5mph for 60 seconds and walk 3.3mphfor 60 seconds for 10 minutes. I always finish on an upswing, increasing the incline and speed so I think I finished at 11+mph and 2.0 incline on the last one. Then I did 1-15 minutes of gentle elliptical, I don’t remember exactly.
Friday PM
bench press: worked up to 315×5 This is my worst showing of late on the bench but given the circumstances it’s fine.
conor press: two plates and a quarter per side x 3 x 15 superset with
weighted pullups: bw (~220) + 25 x 3 x 10
supinated pullup: bw x 10
random scoops press on leg press
back braced hanging abs on stall bars: bw x 30
Saturday AM
About two short lengths of Growler push with two hundreds
8 short lengths of Growler push with one hundred, 30 seconds of rest in between, firm
two short trips of rows with 145
one short trip of reverse flies with 45
one short length each way of one arm reverse curls, alternate sides per trip
Basically a ton of random sled work and finished with one set of 30 hanging ab thingies. – NO ab cramps of late.
Felt okay this morning hydration-wise and got 3 miles in 24:00 flat on the treadmill, 0.5% incline as always. My right ham was a little tender and my hip is still doing whatever it’s doing but I did a good job of rolling out and made my friend Sarah help me stretch and I feel pretty good.
I broke this one up into four minutes at 7.8mph and one minute at 6.3mph which is an uncomfortably slow jog.
Monday PM
Worked up to 505×5 and 405 x 12 conventional deadlift.
weighted pullup: worked up to bw + 75 pounds x 3 x 3 then bw + 25 pounds x 10
3 full trips down and back pushing the sled at a sprint with 100 pounds
random extra work
hanging braced knee raises, bw x 30
Tuesday AM
ran 5 minutes at 7.7mph or something/walked one minute at 3.3mph and 0.5% incline on the treadmill for 21 minutes or so then I stopped and pussed out because I felt like shit. I covered maybe 2.5-2.8 miles.
Tuesday Afternoon
pulled the sled walking forward with a hip belt and 100 pounds for 12 minutes
Tuesday PM
worked up to 185 x 3,3,3.5 military press
pretty sure I didn’t do any extra curls or dips or anything, just sled work
braced hanging abs, bw x 30
Wednesday AM
ran one mile in 7 minutes flat on the treadmill at 0.5% incline
Wednesday Afternoon
This was actually only 45 minutes or so after the run and I drink one of those little kids cafeteria sized half pint cartons of skim milk.
Walked for 10 minutes straight, forward with a hip belt using 70 pounds. I usually do this in rounds, but today I was doing it so gently I just kept going.
Wednesday PM
worked up to 385 x 5,5,7 straight bar squat to a high box, about three fingers above parallel. My hip has been bugging me so I went just a little higher, wore a super loose pair of groove briefs, slathered myself in horse oil and taped my hip.
dragged the sled forward with a hip belt, did 5 lengths of the basketball court with 300 pounds
Upper body sled work:
and… one set of braced hanging knee raises, 35 reps
I got stuck doing a fitness test today. It basically ate up my whole Saturday and made me so mad I refused to do any other training.
I did 14 pullups, 61 crunches and ran 1.5 miles in 12:10. It was my worst test yet, but I don’t feel too bad because I’ve been overreaching in the gym a little and the track was super short and indoors (20 laps for a mile and a half!).
Subsequently, I didn’t get up in enough time to run today, so I’m going to count last Saturday towards today’s run and do a long stupid one tomorrow. Oorah.
AM
Ran one minute @ 10.0mph and walked one minute @ 3.3mph for 10 minutes, covering a little over a mile. Then I did 10 easy minutes on the elliptical for no reason at all.
Afternoon
Pulled the sled forward with 100 pounds for 12 trips.
PM
safety bar high box squat: one plate for 10 reps This is some easy extra work I do when I remember. It did not treat my hip well.
bench press: 45×3, 95×3, 135×3, 185×1, 225×1, 275×1, 295×1, 315×1, 350×1,1,2 I got to maybe three board territory before I got stuck on rep three.
leg press chest press: worked up to 3 plates per side and a 25 for 7 reps then did a drop set ith 3 plates down to one plate.
barbell scoops press: worked up to 185 x 14 then did 28 reps with 115
machine high row/face pull: one plate for 12 easy reps
AM
Ran 2 minutes at 8.8 mph then walked a minute at 3.5mph for 8 rounds. That amounted to 2.8something miles in 24:00
PM
pulled ten trips with the sled + 100 pounds, from a hip belt
one full trip of curls, with 45# I think
I also went to hapkido, I hope it didn’t destroy my joints for benching tomorrow.
I’ve also been doing a small amount of extra pullups that I should probably mention. On days when I don’t do pullups as an exercise in my weight workout, I do three submaximal sets of pullups, not to failure and preferably spaced out throughout the day as much as possible. Today I actually got stuck doing all three sets in one session, but if I would have been thinking I could have spaced them out a little.
I started out doing three sets of 8 and I’ve been increasing the reps every couple weeks. I’m up to 12 now, which amounts to 108-144 pullups a week depending on whether I do any on Saturdays.
Conor Attack! 