19sixty RESTOMOD

Maybe we should come up with something else?
Hollow body?
Crunches?
Planks?
Russian twist?

We can, but I’m going to try and work up to this. It just shows me that there is work to be done ! And the walking lunges…suck ( which means they are a MUST)

We just don’t want to risk any injury here. You have worked too hard to screw up now!
We will just say… 50 reps of some ab related exercise…lol

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I just need to be smart about it ( ok, that’s a concern!) and not try to overcome it in 2 weeks… Ok, 50 reps of any AB ex

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Today also marks the return of weighted vest dog walks… just did 15min with the crew in the woods…2-3x a day of varying duration is the plan… I also ordered a 50-125lb sandbag from brute force…they had a sale on 'mystery color" bags…

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Pain and Suffering

Trap Bar Dead 6x260, 4x280, 7x300, added 3x320. all plus 80lb band…
Zercher squats 6x185, 4x205, 3x225
Weighted Back Ext 2x10xBW+105, 1x8xbw+105

Plan is to slowly add weight to the Trap Bar. On Zercher the plan is to add reps this month

Still have the CL Medley to do along with dog walks. hoping the rain stops before they wake up and want to go

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CL Medley - Today I did it as a complex , sets of 10 with 30 sec rest after each round

50 Lunges
50 PU’s
50BPA’s various angles
5 bar roll outs …felt ok, 50 Russian ball twists 10lb ball

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CL Medley
50 lunges
50 PU’s
50 BPA’s
50
Landmine Anti rotations

Gym Stuff

Inclines 6x165,4x175, 4x185 added 3x195… still pathetic but feeling better need to stay the course add reps at those weights in Jan
Pullups-5x3, 3x4…switched to pull ups for the first time since the knife intentionally kept reps low and no deadhang or pauses, felt pretty good we will see in the AM
CGBP Paused 6x185, 4x195, 4x205, 3x210 1x220 long pauses ,
Cable Row 3x8
Lat Pull Ins 3x8side bumped up a plate on the stack

Overall, a good day. I figured I better switch to pull-ups to start working towards a shot at a muscle up

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CL Medley

50 lunges
50 PU’s
50 BPA’s various planes
50 jack knife crunches…yuck

Trap Bar ISO holds 30secs each. 140, 210, 260, 280 Plan will be work up to 340 (2xBW and all the weight I have) for 30 and then escalate time up to 45secs…once I do that I’ll start over with Farmers Bars and go 2x week.

Trap Bar is fairly new; the knurling is brutal…good thing its once a week

Band hammer curl 2x15 , 45 degree pronation 2x15 - been doing this every other day for 2 weeks to help prep for holds. On the Opposite Day I have some gripper thing that I do 50 reps ( 5x10) each hand.

35 and raining … I really am not looking forward to dog walks today

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Mine is the same. Brute fury had the right idea on this. Tape it with athletic/ cloth tape. Works great!

Roger that…thank you

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Landmine Squats 12x70,85,95 8x105
Trap Bar RDL 10x140,150,155

CLMedley
50 lunges 2x20 1x10
50PU’s 20,15,15
50BPA’s. 5x10
50 Russian Ball twists ( but Im pretty sure my ball was made in China) hope that still counts 5x10

Gripper 5x10 each hand

still to do later: Landmine Complex and weighted vest walks…

Forearms absolutely rocked from the holds yesterday! The gripper was ugly!

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Good to see you’re still hitting hard. I hope your shoulder feels better soon. After reading your thread I want to add in landmine exercises, weighted dog walks and trap bar deads to my routine. Thank you Paul.

Trying Boss! I love the landmine I have a very limited set up at home and having that makes a huge difference. Hope you and the clan are well

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Landmine Complex. 5 rounds, 30sec between rounds
DL 6reps
RDL 6reps
SA Press 6 reps side
Meadows row 6 reps side
Curl 6 reps side

Went just bar no plate weight want to access at the end of the week how I feel with everything and then figure on adding some weight, not much, just to elevate heart rate. Will do another complex Thursday.

did 15 min 36lb vest walk with the 3 amigos. In the rain/sleet for double Yahtzee bonus points…

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Oh man I did not want to do this today…

Landmine squeeze Press 12x70,80,90 7x95
superset
Banded Supinated Row 4x12

Band Fly Low to high 3x10
superset
OH Tri Ext 3x10side

Band Incline Curl 3x10
superset
Band Lateral 21s 2x

CL Medley did it complex style 5 rounds, 10 reps
Lunges,
PU’s
BPA’s
Bicycle crunches

added a couple of reps on presses and added some extra band tension on curls, OH Tri’s…punishment for taking too long between sets…

I still have vest walks and band hammers to do…crap!

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Gassed

Hip Circle Medley 3x
Landmine squats. 12x70,85,100
Glute Bridge 3x8x155

CL Medley
PU’s 20,15,15
Lunges 3x10,1x20
BPA’s 20,15,15 different planes
Russian Ball Twist 5x10

Landmine Complex 5 rounds , 30 sec rest
DL 6 reps
RDL 6 reps
SA press 6. side
Meadows row 6 side
Anti-rotations 6 side

Definitely will add a smidge of weight next week and see how we go.

Gripper and walks to follow and complete the day!

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Cross body band press 3x10side
Landmine Meadows Row 3x8sidex60
Band OH Press 3x10
EZ Curl 4x8x70 ( 2wide grip, 2 narrow)

CL Medley
Lunges 30,20
Band Pallof Press 3x10side (60)
PU’s 20,20,10
BPA’s 5x10 various

closing in on 1/3 of the way through the CL Medley…digging it!! Thanks CL

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Trap Bar 270x6, 290x4, 310x8, 340x5 all + 80lb band
Zercher Squat 185x8, 205x6, 225x4, 245x2
Weighted Back ext 3x10xbw+105 time to move to 110

Happy with today…have reduced assistance on this day to just extensions since I’m squatting 3 days a week and doing the lunges everyday, and RDLs midweek

weighted vest dog walk 1x 36lb x17min

CL Medley
Lunges 20, 15,15 ( these really sucked after DL and Zerchers)
BPA"s 15,15,10,10
PU’s 25,15,10
Ball twists 5x10

Band Hammer curls 20,15,
Band 45 degree pronation rev curl 15,15

Mission is now completed for the day although there will be 2x weighted dogs walks…enjoy football