Not bad. Happy it’s almost entirely hamstring with minimal lower back though
3/7
Gasp! Barbell bench
20 reps of various back related band work between each set
Barx10
Barx10
Barx10
Barx10
135x10
185x3
235x3
265x3
285x3
315x3 lil shaky, wide/old comp grip feels unstable during eccentric, close grip loses the pop from my lats
335x1
(155×3)x12 against doubled orange
KB press
70x3
(35x10)×5
100 tricep extensions
Stone squats
(160×10)x5
1 Like
Your ability to recover never ceases to amaze me, haha.
I really think it has everything to do with leaving reps in the tank for everything except for 1-2 topsets and smaller hypertrophy work. I think pushing hard/really close to failure is important, but needs to be used sparingly.
2 Likes
3/8
Belt squat
1ppsx10
1ppsx10
2ppsx10
2ppsx10
3ppsx50
4ppsx30
Reverse hyper
Few warm up sets, than 5x20 @ 200 lbs
BW sissy squats until tears
Also found out/learned how to do strict ring muscle ups on my first attempt, much to the chagrin of crossfit peeps. #2018CrossfitGames
2 Likes
With how much of a masochist you are, you’d probably dominate your class just out of sheer desire to kill yourself
1 Like
If they made a “dumbfit” I’d have a chance. Something dumb like squat 315 100 times and carry an implement a mile done as quickly as possible, alternating as desired.
1 Like
3/10
Strict press
Barx10
Barx5
95x3
115x3
135x3
155x1
115x13
115x7
115x7
Chins
Bwx5
+50×5
+80×5
+80×10
+60×10
+40×10
200 swings and some other club swinging work with a 25 lb hammer thingy.
Made a keg. Weighs 190-200 lbs. Named him Keegan
Keg carry
100’×2
200’
400’
200’
3 Likes
You’re smashing it. Keep at it!
Been daily handstands, attempted handstand pushups, calf raises, and sissy squats.
3/14
Front Squat
Barx3
Barx10
135x3
185x3
225x1
275x1
(295x3)x6
200 swings with 30 lb hammer
Sled push
(+225x60’)x10 high/upright
(+225x60’)x10 low
Sled pull
(+225×60’)x10 backwards
(+225×60’)x10 forwards
3 Likes
3/16
Strict press
Barx10
95x1
115x1
125x16
Clean and press
125x10
125x10
Hang power snatch
125x8
125x8
5 rounds of
50 tricep extensionsx30
Legless pegboard
Plate raisex15
1 Like
3/17
High pulls
Hitting bag between rounds
(275×3)×6
Duffin Rows
275x5x5
275x10
Chins
+45×18
BWxa bunch
@duketheslaya A bent over row with a good amount of body English. If you watch Chris duffin do rows, that’s where I’m getting the name
1 Like
3/19
SSB squat
Barx10
Barxstretch
135xstretch
225xstretch
315x1
EMOM
(365X1)X12
Reverse lunges w/ SSB
(135x20)x5
Keg load to 48" platform
10x3, 1 minute rest
1 Like
3/21
DB snatch
100x2, 5 sets per arm
Football bar bench
20 rows between each set
Barx10
135x10
135x3
(205×3)×6
225x3
245x3
265x3
(155×12)×6 changing grips each set
6 rounds while wearing 50 lb vest
Tricep extensionsx20
Ab wheel rolloutsx10
Handstandsxclose to failure
Chins on chimesx6
1 Like
3/24
20 minutes hitting bag
Clean grip high pull
225x5x5
Back squat
Barx10
135x1
225x1
315x1
335x1
355x1
375x1
385x1
405x1
455x1
Add belt
(455x1)x3
Remove belt
455x1
Wut. I watched a Ben Pollack video about squat setup and he convinced me to try squatting in flat shoes again. These squats were all easy, maybe RPE 7-8. Hardest part was the setup and a bit of forearm strain.
SSB walking lunge
155x50
SSB squat
135x10
225x10
295x3x3 trunk was pretty fatigued
10 rounds of
200 lb sandbag “throw” over shoulderx2
200’ sandbag carry, alternating carry positions
200’ walk
Bunch of band work
Also, got the pea-shooters up to 16" with a crippling pump because @littlesleeper made me feel inadequate and wimpy. Wooooo only 2" smaller than his still 
5 Likes
I have better genetics and you do too much cardio 
3/27
Strict press
20 pull aparts between each set
Barx10
75x3
105x3
135x3
165x2.5
135x7
115x10
105x10
Flat bench
20 pull aparts between sets
135x3
225x3
245x3
265x3
Add slingshot
(265x12)×2
Dips
8 chins on chimes between each set
Bwx5
+45×5
+80×5
+125×12
+55×10
DB lateral
10 lbsx100 RP
2 Likes
Bro you gotta try doing one arm crucifixes with kettlebells with a hold. Start overhead and lower the bell on top of your arm like a normal crucifix, but lower it slow, pause for like a 10 count and go back up overhead. Keep switching arms until you die.
3 Likes