2021-10-19T04:00:00Z: PM Lower Body Conditioning
Warm Up
Lateral Squats 1x10/side
Supine Bridge 1x10
Side to Side Leg Swings 1x10/side
Ankle Mobility 1x10/side
“Thrusters and Snatches” Alternate Thrusters @ 95 / DB Snatches @ 45 for 10x5, 5x3, 5x1
Completed in 25:28
Notes
Stolen from “MYTHICAL STRENGTH’S LITTLE BOOK OF BAD IDEAS” ebook from Reddit. Didn’t expect this to be as bad as it was. Felt like the 10x5 would never end. Hurt in the best way possible.
2021-10-20T04:00:00Z : AM PT
Battalion PT
Bodyweight Circuits, Walking Lunges/Squats
October 14, 2021 : PM Max Effort Upper
A1: Tricep Pushdown
70x25x4
A2: Lat Pulldown
90x25x4
A3: DB Overhead Press
35x25x4
B: Klokov Press
45x10
65x5
95x3
115x3
135x3
155x3 (belt added)
175x1
185x1
200x1 ( PR )
160x(1+1+1+1+1)x2 (cluster sets, beltless)
By Klokov Press I basically mean a behind-the-neck push press. Was only doing this because the football bar I was gonna use for OHP was taken, but I ended up liking them a lot. Really overloaded the front delts, especially on the cluster sets.
C: Machine Tricep Press
55x15x3
D: Cable Strait-Arm Pulldown
45x15x3
E: Face Pull
60x25x4
F (Conditioning): AMRAP 5:00 of 175 Sled Row Down Length of Turf, 175 Sled Chest Press Back
5 total rounds completed
Notes
Good workout. Kinda cut down on the assistance work today cause I was feeling beat up, but otherwise everything went swimmingly. Klokov Presses are fun.
It’s so sneaky! It’s just keeps killing you the whole time. Good stuff dude!
Thanks bro!
2021-10-21T04:00:00Z: AM PT
Running
~3.5 miles moderate
2021-10-21T04:00:00Z : PM Conditioning
20 Minute HICT Block w/ Hand Release Push-ups
122 total reps
Was gonna do something more but I was pretty busy. Still good to get this in.
2021-10-22T04:00:00Z: Dynamic Effort Lower
A1: Backwards Belt Sled Drag
175x25 steps
265x25 steps
310x25 steps
355x25 steps
A2: Lying Leg Curl
50x25
60x25
70x25
80x25
A3: Crunch Machine
170x25
180x25
190x25
200x25
B: Dynamic Box Squat
45x10
135+black band x5
155+black band x3x8 (EMOM45)
C: Dynamic Trap Bar Deadlift
150x5
150+red band x3
180+red band x3x8 (EMOM45)
D: GHR
BWx20x10
E: 1-Leg DB SLDL
20x8
40x10x3
F: Yates Row
135x15x4
G: Decline Sit up
BWx5
25x10x3
H (Conditioning): ACFT Sled Drag @ 175 for Max Distance in 5 min
8 total laps
Great leg burner. Will help with the ACFT.
2021-10-23T04:00:00Z : Dynamic Effort Upper
A1: Tricep Pushdown
90x25
100x25
110x25
120x25
A2: Machine Row
100x25
115x25
130x25
145x25
A3: Iso-Lateral Machine Bench Press
90x25
110x25
140x25
160x25
Decided to do this cause the incline bench was taken and I felt like trying a new stimulus.
B: Dynamic Bench Press
45x10
95+red bands x5
135+red bands x3
155+red bands x3x3 (medium grip)
155+red bands x3x3 (close grip)
155+red bands x3x3 (wide grip)
Did a different band setup that made this feel a lot heavier. Will probably have to drop the weight next time.
C: Dip
BWx5
45x3
65x10x2
65x9+1
D: Chin-up
BWx5
25x3
45x7,6,4,3,2,2,1
E1: Incline DB Curl
20x5
30x8x4
E2: Cable High Pull
50x8
80x15x4
F (Conditioning): Rowing Machine Tabata
83 total calories
Notes
Kind of a meh workout. Probably because it was somewhat late in the day and without caffeine. Will kill it on Monday, however.
2021-10-24T04:00:00Z: Aerobic Conditioning
Hiking
4.5 miles moderate over hilly terrain
2021-10-25T04:00:00Z: AM Conditioning
Running
2 miles moderate over hilly terrain
60s hard/120s easy x6
October 18, 2021 : PM Max Effort Lower
A1: Sled Push
220x25 steps x4
A2: Lying Leg Curl
50x25x4
A3: Crunch Machine
170x25x4
B: Front Box Squat
45x10
135x5
185x3
225x2
245x0 (added belt)
Passed the fuck out here and failed. Got it next set though.
245x1
275x1
300x1 (PR)
210x3x4 (beltless)
Passing out here got to me mentally, but I am still happy I was able to PR. Down sets felt super heavy though.
C: GHR
BWx3
BW+red band x6x5
These keep feeling stronger and stronger.
D: GHD Barbell Back Extension
BWx5
25x8x3
Revamping my form on these so I decided to lower the weight
E: DB Step-Up
25x12x3
E: Iso-Lateral Machine Low Row
90x10
180x10
230x15x3
G: Ab Wheel Rollout
25x10x3
H (Condition): 1000m Row for Time
Completed in 4:20
Notes
Pretty good workout other then passing out on front squats lol. This has happened to me twice now so any advice to prevent this from happening would be greatly appreciated.
October 21, 2021 : AM Battalion PT
Running
200m hard repeats x12
2021-10-26T04:00:00Z: PM Lower Body Conditioning
Tabata Iron Mikes
~60 total reps
Was gonna do something a bit longer but ended up doing this. Still a pretty good burn.
2021-10-27T04:00:00Z: AM Battalion PT
Mixed Bodyweight Work
Push-ups, Squats, Burpees, and Russian twists
October 14, 2021 : PM Max Effort Upper
A1: Tricep Pushdown
80x25x4
A2: Wide-Grip Lat Pulldown
85x25x4
A3: DB Floor Press
55x25x4
B: Fat-Bar Floor Press
25x10
75x5
115x3
165x3
185x3
205x2
225x1
255x1 (PR, I guess)
275x0
185x5x3
I don’t know how much the bar weighs exactly for this movement but I estimated it to be around 25 lbs. Didn’t think I’d be as bad at this movement as I was but I guess that’s how the cookie crumbles. At least I have something to get better at.
C: Dips
70x10x4
70x7+1 (rest-pause)
Soooo close to getting 5 sets on this. Will do it next time.
D: EZ Overhead Tricep Extension
45x10
75x8x3
E: Fat-Grip Pull-up
BWx5
35x8, 6, 4, 3, 2, 2
Notes
Had to stop here because I needed to go to a meeting.
2021-10-28T04:00:00Z: AM Ranger Challenge PT
A: Running
2.5 miles moderate
B1: Commando Pullups
BWx8, 7, 6, 5, 4, 3, 2, 1
B2: Hanging Knee Tuck
BWx1, 2, 3, 4, 5, 6, 7, 8
C: ACFT Leg Tuck
BWx10x4
2021-10-28T04:00:00Z: PM Upper Body Conditioning
Conditioning: Axle Grace
75x5
115x30
total time: way too long
This killed me more than I thought it would. Didn’t time it but I’m kinda glad I didn’t. Forearms are still sore.
2021-10-31T04:00:00Z: Dynamic Effort Upper
A1: Tricep Pushdown
70x25
80x25
90x25
100x25
A2: Reverse-Grip Lat Pulldown
85x25
100x25
110x25
120x25
A3: Incline DB Press
50x25
55x25
60x25
40x25
B: Dynamic Swiss Bar Bench Press
45x10
95+red bands x5
125+red bands x3x3 (medium grip)
125+red bands x3x3 (close grip)
125+red bands x3x3 (wide grip)
Gonna try this for a different stimulus.
Notes
Had a great Halloween weekend but was lazy for my dynamic effort sessions. Still able to get DE Upper in though.
Grace is a total lung and soul breaker man. When you get faster at it, it just sucks more in a shorter timeframe, haha.