ok ok just a question your using degrees Celsius for temp but lbs for weight right? or is that in kg?
I wish! No, it’s in pounds. Canada’s a weird hybrid of metric and imperial. Most people use imperial for weight and height, but metric for almost everything else. I have no idea why.
1 Like
Mind confusion. It’s like muscle confusion. Make the brain bigger by keeping it guessing.
Same reason my wife leaves her keys in a different spot every single day.
3 Likes
This triggers me. The eternal struggle in our house too.
4 Likes
lol ok just wondering. threw me for a loop haha
13/07/2021
Start time: 2015
Outside temp: 25C
5 rounds
- 1 min med ball slams
- 1 min KB snatches
- 30 sec med ball slams
- 30 sec KB snatches
- 2 min rest
Giant set, 2x15
- Standing barbell calf raises @ 135
- Tibialis raises @ 20
- Kneeling ab wheel
Notes:
- Great session. The original workout in TB is sledge hammer strikes followed by jump rope. However, I don’t have a sledge hammer, and my shins are too beat up for skipping at the moment. Plus, I wanted to get blood moving to my shoulders, after getting my second dose.
3 Likes
14/07/2021
Start time: 1350
Garage temp: 21C
B. Squat
- 3x8 @ 255
Good morning (dropsets)
- 2x10 @ 155, 135
Bench
- 155x5
- 180x5
- 200x5
EZ bar bent-arm pullover press (myo-reps)
- 12+3+3+3+2 @ 100
- 2x45 sec triceps stretch
Chins
- 1x15+5+3+3+3+3+2+1 @ BW
- 1x8+3+3+1 @ BW
EZ bar curls (myo-reps)
- 10+3+3+3+3+2 @ 100
- 2x45 sec biceps stretch
Notes:
- Belted up for the squats this time. My back is still iffy and I didn’t want to take any chances and lose tightness.
- Going back to myo-reps for upper body assistance. Dropsets on everything was just taking too long.
2 Likes
17/07/2021
Start time: 1250
Garage temp: 21C
P. Snatch
- 3x5 @ 110
P. C&J
- 155x5
- 175x5
- 195x5
Weighted chins
- work up to +25x5
- 2x8 @ +10
45° hypers (2022 tempo)
- 2x12 @ BW+25
DB flye-press (myo-reps)
- 12+3+3+2 @ 50
- 2x45 sec kneeling German hang
Inverted rows (myo-reps)
- 15+5+5+5+4 @ BW
- 2x45 sec lat stretch
Notes:
- All bueno. Nothing special to report.
- I’m going to visit my family at the end of August, which would coincide with the final week of the Anchor of this block. I’m going to instead skip the 7th week deload after the Leader, which will have me finish the Anchor right before we leave. This way, aside from probably some trail running and basic BW work, I don’t have to worry about hunting down a gym or getting back into a groove upon returning; I can just focus on being with my family after so long and truly relax.
5 Likes
17/07/2021 PART 2
Start time: 2045
Stationary bike
- 45 min
Fat-grip tricep bar curls
- 100 reps @ 35
Notes:
- Easy. Boring. Done.
Hehe ball slams are way more cardio than hammer strikes, so are snatches!
1 Like
I was smoked by the end of it for sure. Elbows were a little tender from the ball slams, though.
18/07/2021
Start time: 1415
Garage temp: 24C
P. Snatch
- 110x5
- 125x5
- 140x5
B. Squat
- 220x5
- 250x5
- 280x13 (video below)
P. C&J
- 3x5 @ 145
Bench
- 150x20+8+5
DB flye-press (myo-reps)
- 12+3+3+3+3+3 @ 35
- 2x45 sec kneeling German hang
Barbell reverse lunge + walking lunge
- 2x10/leg @ 135 + 2x15/leg @ BW
- 2x45 sec quad stretch
Notes:
- The goal for squats was at least 10 reps. Then, I pushed for 12. Then after reviewing the video, I realized I had miscounted during the set, and did an extra rep, bringing it to 13. I’ll take it.
- I’ll have to add reps to the mini sets on the flye-press. Having it follow the bench meant there was no way I was using the 50s this time, and I was tapped out at 12 reps, but I got through the mini sets without issue. More reps, less rest next time.
8 Likes
Awesome work dude.
2 Likes
Fantastic set! Those are transformation sets.
1 Like
Great job on that squat set
1 Like
Nice set man!
1 Like
This is really great! And awesome squatting, damn!
1 Like
Appreciate all the kudos, gents!
19/07/2021
Start time: 1245
Garage temp: 22C
Double DB C&J
- 5x90 sec @ 50, 2.5 min rest between rounds
Superset 1, 2x15
- Standing barbell calf raises @ 135
- Tibialis raises @ 20
Superset 2, 2x15
- Lying leg lifts off bench
- 45° side bends
Notes:
- Two birds with one stone here, working on both anaerobic and power endurance. The long rest periods are to allow me to push as hard as I can during each round. It was rough, but I can see a lot of reward to be reaped from this.
1 Like
20/07/2021
Start time: 1150
Garage temp: 20C
Good morning
- 2x12 @ 170
B. Squat
- 220x20
Bench
- 150x5
- 170x5
- 190x10
EZ bar pullover press (myo-reps, 2ct pullover pause)
- 10+3+2 @ 100
- 2x45 sec triceps stretch
Chins (dead-hang pause)
- 25 total @ BW
EZ bar curls (myo-reps)
- 12+4+4+4+4+4 @ 90
- 2x45 sec biceps stretch
Notes:
- Oh baby, what a great session. I’m officially in the camp of supporting hamstring movements prior to squats; that widowmaker set, while obviously a little more fatigued, felt way better. I also belted up on the good mornings, which is something I’ve never done before, but it helped me keep a solid brace, tight back, and make my hams and hips do the work.
- For assistance work, tried a few things differently: 1) a pause in the bottom of the pullover of the pullover press. It put a huge stretch through my whole torso and triceps which felt great. 2) Dead-hang for the chins. Lats were pumped like balloons, which is a first for me. 3) I kinda “scooped” the bar up to my eyes on the curls, which resulted in a bicep pump I’ve never felt in my life. Amazing. Definitely doing them like that from now on.
6 Likes
20/07/2021 PART 2
Start time: 2115
Garage temp: 21C
Alternating DB snatch
- 5x2 min @ 50, 3 min rest between rounds
Superset, 2x15
- Lying leg lifts off bench
- 45° side bends @ BW
EDIT
Notes:
- The first set felt easy enough, but by the end this was a ballbuster. @dagill2 this and the C&J one from before would be good sessions for you with your current time crunches. With a short warm-up, they don’t exceed 30 minutes.
1 Like