4/5/20

Complete Rest

4/4/20

Today was a very good training session. I was a bit sore in my lower body and very sore in my chest/shoulders/triceps ... once I got warmed up I felt strong on everything. Overall enjoyed my time in the gym today, but looking forward to some much needed rest tomorrow. 

A.

Back Squat

3 sets x 5 reps @ 75% (335#)

75% of your one rep max back squat.

-Complete

B.

Sumo or Conventional Deadlift

3 sets x 5 reps @ 75% (385#) 

75% of one rep max deadlift.

-Complete

C.

Two Arm Farmer Carry

3 sets x 30 reps

30 steps per set.

-Complete, used 115# per arm 

D.

Pendlay Row

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

Toes to Bar

3 sets x 20 reps

Strict if possible.

-Complete, went 185# for 3 x 12 on the rows ... TTB went 10 strict, 10 kipping each set 

E. 

3 sets of: 

KB Glute Bridge, 12-15 reps at 20X2

KB Sumo RDL, 10-12 reps at 3131

Adduction Bias Side Plank x 30-40 seconds 

-Complete, used 53# KB for both exercises, went :30 each side for the planks 

F.
3 x 500m Row 
Rest 2:00 

-Averaged around a 1:40 /500m pace ... didn't time the intervals, just got in some aerobic intensity 

4/3/20

Today was a great upper body workout, lots of upper body strength and pump work. Fun time in the gym.

Warm-up:
3 sets:
4 Alternating KB Turkish Get-up + 1 KB Windmill at the top of each rep
Ring Plank x :30
Banded Face Pulls x 12 reps

-Complete, across with a 35# KB and 1 red band

A.

Bench Press

3 sets x 3 reps @ 85% (225#)

85% of your one rep max bench press.

-Complete

B.

Bench Press and Slingshot Bench Press

2 sets x 6-12 reps

2 sets x 6-12 reps (with Slingshot) 
Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete, across at 205# ... reps went:

205# x 8 
205# x 7
205# x 11 (with slingshot)
205# x 8 (with slingshot) 

C.

Half Kneeling Single Arm KB Shoulder Press

4 sets x 12 reps

12 reps per arm. Contralateral load.

-Complete, across with 50# DB ... did not have access to a KB 

D.

Weighted Dips

4 sets x 12-15 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 12-15 reps.

Bird Dogs

4 sets x 12 reps

12 reps per side.

-Complete, across, unweighted, dips went 15/14/8/8 ... went to complete failure here 

E.

Tricep Extensions

4 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

Dumbbell Bent-Over Side Raises

4 sets x 10-15 reps

Aim to reach failure within the given rep range.
Over-the-Bar Static Hold (Supinated) 
4 sets x :20-:30

-Complete, extensions were with 2 x 35# ... was only getting 10-12 reps a set ... bent-over raises across with 2 x 5 KG/11# plates for 4 x 15 ... static holds were across at :20 ... massive pump from this work, left the gym feeling great 

4/2/20

Had a great training session today, best I've felt all week ... the rest yesterday really helped. Overall enjoyed myself in the gym, felt strong on the lifting, really happy to be throwing around some heavier loads on my front rack/front squat/jerk. The conditioning at the end kicked my ass ... big time ... really scorched my lungs, but I haven't been doing much cardio, at least happy to get all this training in, great morning in the gym.

A.

Power Clean + Push Press

1 set x 1+5 reps

1 power clean + 5 push press. Up to daily max.

-135#, 177#, 198#, 220#, 230# ... PR for this complex (by 5#) 

B.

Front Squat + Jerks

1 set x 3+2 reps

3 front squats + 2 jerks. Up to daily max.

-135#, 177#, 198#, 220#, 242#, 264# 

C.

Power Cleans

3 sets x 3 reps @ 75% (255#)

Minimum of 75% of your one rep max clean (255#)

-Complete, across at 264# 

D.

Overhead Plate Walking Lunges (55#)

3 sets x 12 reps

12 steps per leg

Dumbbell Row (70#)

3 sets x 15-20 reps

15-20 reps per side. Aim to reach failure within the given rep range.

Landmine Oblique Twists

3 sets x 10 reps (75#)

10 reps per side. Quality reps.

-Complete ... got 3 x 20 for the rows... that was really tough ... good accessory 

E.

3-5 Sets at increasing effort: 

8 Burpee Box Jump Overs 24/20"
10/8 Cal Ski
8 Single-Arm DB Thrusters 50/35# (4 each arm)
10/8 Cal Ski
8 DB Goblet Squats (50/35#)
rest walk 2mins between rounds

-Complete ... only did three rounds, but went 2:12, 2:28, 2:34 ... rough on the lungs ... glad to get this in though 

4/1/20

Much needed Complete Rest

3/31/20

This morning was a solid session... tons of accessory/upper body pump stuff ... left the gym with a big pump and felt good throughout this workout. In and out of the gym in 90 minutes ... body has been fairly thrashed since Saturday's workout... looking forward to resting tomorrow. 

Warm-up 
3 Rounds:
Weighted Star Plank (5# DB) x :20/arm 
Scapular Push-ups x 12 
Elevator Ring Row x 3 reps (hold 4 seconds at each position: bottom, middle, top, middle, bottom) 

-Complete

A.

Weighted Pull Ups

3 sets x 10-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, across at 35# KB, went 12,11,11 ... I think this is a new 12 RM? 

B.

Straight Arm Banded Lat Pull-Downs 

3 sets x 10-15 reps

If 10 reps is too easy, do up to 15 reps

-Complete, 3 x 15 with 2 red bands 

C.

Dumbbell Row

3 sets x 12-15 reps

12-15 reps per side. Aim to reach failure within the given rep range.

-Complete, across at 95# for 3 x 12 ... tough 

D.

Standing Single Arm Dumbbell Press

4 sets x 12 reps

12 reps per arm. Aim to reach failure at the given rep range.

Barbell Curls

4 sets x 12 reps

Aim to reach failure within the given rep range.

-Complete, across at 50# DB and 75# barbell ... massive pump 

E.

Dumbbell Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.
2 sets of 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow-hold) 

-Complete, across with 2 x 11# plates for sets of 15 

F.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.
2 sets of 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow-hold) 

-Complete, across with 2 x 11# plates for sets of 15 

G.

Barbell Shrugs

2 sets x 8-15 reps

If 8 reps is too easy, do up to 15 reps.

-Complete, across at 315# for sets of 10 

3/30/20

Today was a rough workout... I was really excited to hit this hard, but my body just wasn't having it... had to change a lot of the movements given how much severe DOMS was in my quadriceps. This wasn't too big of a deal to me, I feel like I got the most out of this that I could. My body was/is still fucking thrashed from the numbers I hit on Saturday. Overall happy that I got through this and I am excited to train again tomorrow.

A.

Power Snatch

3 sets x 3 reps @ 75% (195#) 

Minimum 75% of your one rep max snatch

-Complete, these were supposed to be regular snatches, but my body just couldn't do it, had to power all of them 

B.

Snatch Grip Power Jerk 

3 sets x 3 reps @ 80-90% (205-230#) 

Between 80 - 90% of your one rep max snatch.

-Complete, across at 220# ... these were supposed to be snatch balances... but just couldn't go below parallel so I modified as necessary, fun movement. 

C.

Snatch Pull

5 sets x 5 reps @ 100-120% (255-305#) 

100-120% of your one rep max snatch.

-Complete, across at 255# (100%) ... didn't push the loading here, quads/lower back still recovering from Saturday... barely got through these at 100%.

D.

Skater Squats

3 sets x 15 reps

15 reps per leg.
Couch Stretch x 2:00
:60 per leg 

-Complete ... this was supposed to be some front squats and 4 sets of skaters ... modified as necessary, doing air squats was painfully sore, so just cut out the front squats entirely and stretched. 

E. 

Every 3 for 18 (6 sets) of: 
Min 1 - 5/3 Ring Muscle-ups 
Min 2 - 2 Wall-Walks + :20 Handstand Hold (at top of second wall-walk) 
Min 3 - 10 Knees-to-Elbows 

-Complete ... got all the sets unbroken, but  failed this on the last 3 sets... went down to :10 handstand hold on set 4 and then sets 5 and 6 were just two wall-walks ... shoulder blew up extremely hard on this, it was good gymnastics conditioning regardless. 

3/29/20

Complete Rest

3/28/20

Today was overall a great session ... started off with a bummer bench press... didn't hit the numbers I wanted to... but everything else went really well. Felt strong on everything and very fit during the conditioning pieces. In retrospect I may have done too big of a lift for an opener on Bench Press on Thursday and burnt myself out ... but I'm not sure, I have always struggled with this lift and I was consistent with that today. Happy to squat 200 kg / 440# and deadlift OVER 500# with a lift at 505# ... the most I've done since pre-TBS on both of these lifts (circa 2016) ... great stuff given that I am lighter than I was then and just came off a marathon. 

A.
Mock Powerlifting Competition

1 set x 1 rep

Give yourself 3 attempts in Back Squat, Bench Press and Sumo OR Conventional Deadlift, in that order. 1st attempt should be something that you can hit for 2-3 reps. 2nd attempt should be at or just under your current PR's. 3rd should be PR attempts.

-Warm-ups went the same as for the Opener's two days ago, lefts went:

Bench: 250#, 260# (fail - needed a slight spot), 260# (fail) 
Back Squat: 405#, 425#, 440# 
Deadlift: 455#, 475#, 505# 

B.

For time*: 

10-9-8-7-6-5-4-3-2-1 

Bench Press (185#)

Strict Pull-ups 

*Compare to:

-11/27/19 (done at 165# bench in a time of 18:45) 

-2/01/20 (done at 165# bench in a time of 10:27) 

-Result = 14:51 ... this is a huge improvement over November's attempt ... 20# more on the bench and 4 minutes faster ... nice to see my muscular endurance come back a lot after the marathon ... overall enjoyed this, best 185# has ever felt for this many reps 

C.
EMOM 15 (5 sets) of: 

1st - 30sec KB Goblet Loaded Wall Sit (35# KB)
2nd -  8 Strict Toes to Rings (unbroken)
3th - 10 DB Hammer Curl to Press (2 x 35# DB)

-Complete ... fun/difficult conditioning ... big pump finisher 

3/27/20

Complete Rest 

3/26/20

Today was a solid session, overall enjoyed myself in the gym. Felt strong on everything. This was fun to build up to singles on these lifts, looking forward to doing this again on Saturday. 

A.

Work up to Back Squat, Bench Press and Deadlift "openers" for your Mock Competition

1 set x 1 rep

Work up to your opening lifts for your Mock Competition in Back Squat, Bench Press and Deadlift. Do whatever style deadlift is strongest for you.

Bench: 135# x 10, 135# x 5, 185# x 5, 205# x 1, 225# x 1; opener = 250# x 1 

Squat: 135# x 10, 225# x 8, 275# x 3, 315# x 3, 365# x 1, 385# x 1; opener = 405# x 1 
Deadlift: 225# x 8, 335# x 5, 405# x 3, 445# x 1; opener = 470# x 1 

B.

ROMWOD

-Complete

3/25/20

Complete Rest 

3/24/20

This morning was a decent session, very simple and on the shorter side, but left the gym feeling fit and refreshed.

A.

Bench Press

3 sets x 2 reps @ 80% (220#)

80% of your one rep max bench press.

-Complete

B.

Back Squat

3 sets x 2 reps @ 80% (335#)

80% of your one rep max back squat.

-Complete

C.

Sumo or Conventional Deadlift

3 sets x 2 reps @ 75% (375#) 

75% of your one rep max deadlift.

-Complete

D.

3 Sets, at a continuous 80% effort: 

Loaded Plate Cossack Lunge (25/15#) x 12 reps (alternating) 
Strict Pull-ups x 12 reps 

Single Leg RDL to Box Step-up (53/35# to 24" box) x 12 reps (6 each leg) 

Supine Leg Lowers x 12 reps with 3 second lower 
Deficit Push-ups (hands on 2 x 45# bumper plate) x 12 reps 

-Complete

E.
ROMWOD

-Complete

3/23/20

Complete Rest

3/22/20

This morning was a decent session ... very simple workout, lower reps at lower intensity, tapering down for this upcoming week for some 1 RMs. 

A.

Bench Press

3 sets x 3 reps @ 80% (220#)

80% of your one rep max bench press

-Complete

B.

Back Squat

3 sets x 3 reps @ 80% (335#)

80% of your one rep max back squat.

-Complete

C.

Conventional Deadlift

3 sets x 3 reps @ 75% (375#)

75% of your one rep max deadlift.

-Complete

D.

Bird Dogs

3 sets x 12 reps

12 reps per side.
Banded Tricep Push-Downs 
3 x 20 reps 

-Complete, 1 thick purple band 

E.

3 Sets:

10 Ring Body Saw @ 2020 

Fat Bar Curl x 20 reps (65#) 

-Complete 

3/21/20

Today was overall a decent session in the gym. Happy to be throwing around some heavier loads... snatched and clean and jerked the heaviest I have since the marathon ... being lighter and not focusing on maximum strength has been different for me, but overall I am enjoying it and enjoying being injury free. 

A.

Snatch

1 set x 1 rep

Find new one rep max.

-Singles went: 205#, 225#, 235#, 240# (fail) - goal for the day was 235#, so I was happy with that ... 240# felt very heavy off the floor and I didn't even get under it. 

B.

Clean and Jerk

1 set x 1 rep

Find new one rep max.

-These were all power cleans and split jerks ... singles went 245#, 275#, 290# ... called it there at 290#, possibly more there, but this was the most I've done in a very long time ... clean got a little sketchy, don't want to risk re-injury. Looking to do 315#+ soon. 

C.

Front Squat

2 sets x 3 reps @ 80% (255#)

80% of your one rep max front squat

-Complete, didn't do these off a true 1 RM, just the heavy single I did last week, very light, just tried to maintain good positions. 

D.

Overhead Plate Walking Lunge (55/35#)

3 sets x 24 reps

GHD Plank Hold 

3 Sets x :60

-Complete

E.

Single-Arm DB Muscle-Snatch 
3 Sets x 6-8 reps (each arm) 

Band Twists

3 sets x 10 reps

10 reps per. Quality reps.

-Complete, went 70# for 1 set, and then 95# for two sets ... used 1 red band for the twists 

3/20/20

Complete Rest 

3/19/20

Had a decent workout this morning. Very simple workout, lighter training loads, but lots of good reps. Overall happy to at least get a workout in with all the social distancing / quarantining anxiety permeating society right now. 

Warm-up

4 Sets:
2 Turkish Get-ups per arm (35,53,72,80#) - increasing load each set
5 Pressing Snatch Balance
5 Strict Press 

-Complete, great warm-up, heaviest Turkish get-ups I've ever done 

A.

Drop Snatch

3 sets x 3 reps @ 70-80% (175-205#)

Between 70%-80% of one rep max snatch.

-Complete, across at 205#

B.

Jerk

3 sets x 3 reps @ 70-75% (225-240#)

70 - 75% of your one rep max jerk. From the rack or blocks.

-Complete, across at 240# 

C.

Back Squat

3 sets x 3 reps @ 75% (305#)

75% of your one rep max back squat.

-Complete, across at 305# 

D.

4 Sets: 

Side Planks x :60 (:30 each side)

Strict Pull-ups x 10 reps 

Couch Stretch x :60 (:30 each side)

-Complete 

3/18/20

Complete Rest 

3/17/20

Active Recovery.

4 Mile Easy Run ... didn't time this, just went out and enjoyed ourselves. Easy run with my wife, great way to start the day.

3/16/20

I was a little tired when I woke up this morning, but once I got rolling I felt strong and fit throughout this session. Overall a very enjoyable day in the gym. Really happy to front squat without any pain ... has been a year since injury and this is the first time I've front squatted 315# or had it in my front rack position.

A.

Power Clean + Push Press

1 set x 1+1 reps

1 power clean + 1 push press. Up to one rep max.

-Singles went: 205#, 225#, 235#, 245#, 255# (fail), 255#, 265# (fail) ... 255# for the day was my goal. 

B.

Snatch Pull

3 sets x 3 reps @ 100% (255#)

100% of your current one rep max snatch.

-Complete, felt very easy 

C.

Front Squat

1 set x 1 rep

Up to daily max.

-Singles went 275#, 295#, 315# ... this is very light for me, but happy to front squat without pain. 

D. 
3 Sets: 

Bulgarian Split Squat with Dumbbells  x 20 reps per leg. Use dumbbells or kettlebells. (used 2 x 35# KB)

Ring Muscle-ups x 10 reps (unbroken) 

-Complete ... this was very simple but rocked me, those sets of 20 reps per leg were rough 

E.
3 Sets: 

:45 Ring Plank
DB Pull-over (45#) x 12 reps 

-Complete

F.
3 sets:
20m Farmer's Carry (2 x 88# KB) 
Ring Push-ups x 10 reps @ 2 second eccentric tempo

-Complete

G.
ROMWOD

-Complete

3/15/20

Today was a cardio day... unplanned, but my wife was doing this as part of an online competition, jumped in and did this workout with her. We practiced this on Feb 22 and I improved my time by about a minute.

A.
2 Mile Bike
3000m Row
2 Mile Bike

-21:17 ... (got 22:15 on 2/25/20) ... bike splits were just about 5 minutes on both ... I pushed the row quite a bit, tried to keep it under 1:49/500m pace. Overall enjoyable aerobic conditioning.

B.
ROMWOD

-Complete

3/14/20

Complete Rest ... slept about 10 hours last night and took two naps today ... was very nice to relax and recover. 

3/13/20

Had a great workout today, the best I've had in a while. Felt strong throughout this and enjoyed being in the gym. Left with a solid pump. Looking forward to lowering the volume over the next week and going for some heavy lifts in the near future.

A.

Back Squat

3 sets x 4 reps @ 85% (350#)

85% of your one rep max back squat.

-Complete

B.

Sumo or Conventional Deadlift

3 sets x 3 reps @ 75% (375#)

Work up to heavy 3x3, minimum of 75% (375#) of your one rep max deadlift.

-Went 435#, 445#, 455# 

C.

Strict Press

3 sets x 5 reps @ 60-65% (115-125#)

60 - 65% of your one rep max strict press.

-Complete, across at 135# ... went a little over the %, but it was easier to load this on the bar than small plates

D.

Half Kneeling Single Arm Kettlebell Press

4 sets x 12 reps

12 reps per arm

-Complete, across with 53# KB

E.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

Aim to reach failure within the given rep range.
Ring Body Saw 
3 sets x 8-10 reps @ 2020 

-Complete, used 2 x 20# DB for 3 x 15

F.

3 Sets:

Supinated Grip Chin-over-the-bar L-sit Hold x :20 

Alternating Dumbbell Curls x 20 reps (10 each arm)

Rest as needed between sets 

-Complete ... used 2 x 40# DB 

G.
ROMWOD

-Complete

3/12/20

Today was a lower volume / functional movement day ... this was not part of the hybrid performance method I am currently doing, but I was in the gym and wanted to get some movement in. Overall a good sweat/pump, nothing too taxing, left the gym feeling refreshed.

Warmup:
3 Sets NFT
Bottom Up KB Turkish Get Up x 4 reps (2 each arm w/ 18# KB)
10 Dead Stop Hike Kettlebell Swings (53#)
rest 15sec
20sec Single Arm Ring Plank R
20sec Single Arm Ring Plank L
rest 15sec
:30 Handstand Hold (against wall)
rest 60sec

-Complete 

A) 

For Time @ 90%

10-9-8-7-6-5-4-3-2-1

Incline KB Bench Press (2 x 53/35#)
1-2-3-4-5-6-7-8-9-10
Ring Row (feet elevated on a bench to parallel, 30" box)

Rest 10 minutes then... 

B.

7 mins @ 75% effort*

6 Dual KB Clean 53/35

30m Dual KB Rack Carry 53/35

12 GHD Sit-ups

-Part A took about 10 minutes, didn't time it, just took enough rest between sets to get each set unbroken.
-Part B was good movement, don't remember the exact rounds, probably around 4-5