Biker - I’ll try to be more generic going forward!
1s day
Warmup Pull-ups EMOM triples 7
OHP 5x135, 3x150, 4x170, a little extra 1x175,180, 7x135
Floor press 5x225, 235, 3x235
Cable rev fly 3x10
Rope hammer curl 3x9
DB lateral double stop 3x7
BW 172.2
Really good overhead pressing here.
Thanks Biker
Row 10 min
Incline Tmill 10 min
BB complex 65lbs, 4 ROUNDS, 7 reps each, 2 minutes rest between ROUNDS
DL
RDL
Bentover Row
Powerclean
Front squat
OHP
Whip snatch
Stretchy / mobility/back ext
Warmup OH Squats 3x7x55
Trap Bar 5x280, 3x320, 8x360
Weighted back ext 3x10x65, 1x10x75
Chins4x10
Pullthoughs 10x160,170,170
Fat Bar Paused BP worked up to a very solid double @ 245
Moving good weights here.
Thanks Biker…just trying to beat back Father time!
1s day
Incline BP 5x175, 3x195, 5x215 a little extra 3x225, 2x235
Fat Bar CGBP Paused 3x185, 3x205, 3x225, 3x235, 2x245, 1x255
Weighted dips 3x10xBW+35
BPA’s 3x12
No rows or pulling as my back is tight and light up from yesterday so no need to beat on it…deload this week…
deload
LowBar Squats Paused 5x, 115, 135, 165
Hack squats 2x10x135
Weighted neutral grip chins 7, 5xbw+25, 2x5xbw+35,
Cable curls 2x10
Stat Bike Intervals 16min
3 min warm-up, 12 intervals ( 20sec sprint, 40 sec cruise), cool down
Circuit 4 ROUNDS
Pallof Press 3reps side each with 10 sec holdx40
Abduction Mach 6reps 5 count hold
Low to high cable chops 10sidex40
Bird Dogs 6 reps 5 count hold last rep
Hip Ext Mach 12reps slow
Alternating single leg Plank 1 min alternate 15 sec
I always admire your circuits. How long is your typical workout?
I suppose if I understood the exercises I’d probably admire your circuits as well. Crippler’s more knowledgeable than I am. Just read how he describes his bench spotters.
Thanks Crippler…including the cardio portion between 40-45 minutes as sometimes I need a little break to re gather.
its all just smoke and mirrors…
CGBP Paused Fat Bar worked up to 270 PR… the rest of workout…who cares
Well, I care. I regard you as the canary in the coal mine.
Good CGBP work. If that guy in my gym hadn’t had a heart attack this morning I’d have done those, but at a lesser weight. Still determined to match your deadlifts.
I parked in different place for church yesterday and realized the Baton Rouge hotel you stayed in is about 200 feet of parking lot away from the old, dirty red brick Victorian looking church we attend regularly. I also realized I was initiated into my college fraternity directly across the street from that hotel. When one finally moves from the deep woods…
so as soon as I croak…you’ll know its time to leave !!! hahahaha
warmup- snatch grip DL 2x3x135, 3x185, 5x225
low bar squat 5x165, 5x190, 10x215
BSS 3x7sidex30s
Leg Press 1ppsx20, 2ppsx15, 3ppsx10
Hammer cable curl with 3 count hold 3x8
Incline tmill 5min just getting things to function
Jump rope 10 min…not continuous …but as much as I could do in 10 min… didn’t count reps…
Bike intervals 5 20 sec sprint, 40 sec cruise
Circus Training 3x
Side plank 30sec side
Facepulls 10
Half kneeling cable chops 8 side
BPA’s 10
Pallof Up/downs 6 side ( more challenging than I thought it would be considering I was using 20lbs)
RKC Planks 2x 15 seconds
Suitcase carry 50lb DB 100 paces each hand
Rest 90 seconds
stretchy/mobility 5 min
So jump rope is the conditioning tool for this day in this cycle but I needed to do other stuff; like intervals, as I am just not proficient enough to be able to stay with it long enough. Each week it will get better…I hope !
I did a new circus I cobbled together …it took me one time through to get weights right. The Pallof Up/downs you actually go from standing up to rev lunge into a tall kneeling position and back up while holding the cable extended in front of you at the midpoint of your body…I looked drunk trying to do this…
I feel the urge to drink just reading this. Jeez.
I keep singing old Police songs in my head…
PG nice to have you do a cameo ! hope you are well.
warmup pullups EMOM 4x5
OHP 3x130, 3x145, 5x165 ( rep PR +1)
V bar pulldowns with count hold 3x8, 1x5x110
Tall Kneeling Cable overhead neutral grip press ( say that 5x fast) 4x10
DB supinated row 3x10side
DB shrug with 5 count hold 2x8, 1x5
The Tall Kneeling Cable Overhead neutral grip press should send Biker into a tailspin for a couple of hours…but you would love these, Biker
Still doing inventive work. I like it! The new title is also pretty cool.