T Nation

Menace II - Plunging to Megadeath

Definitely. I’m gonna try the echo variation at some point as well.

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2021-11-01T04:00:00Z: PM Max Effort Lower

A1: Leg Extension
60x25x4

A2: Lying Leg Curl
60x25x4

A3: Crunch Machine
170x25x4

B: Trap Bar Deadlift
150x5
200x3
240x3
290x2
330x1
360x1 (belt added)
380x1
400x1
280x8+5+3+2+2 (rest-pause, beltless)

Deadlifts are still feeling awesome. Widowmaker at the end was killer.

C: GHR
BWx3
BW+red band x7x2

D: Dead-Stop DB Row
60x5
80x10x3

G: Decline Sit-up
50x8x3

H (Conditioning): Tabata One-Arm Swings
tabata one-arm kettlebell swings @ 52, alternating hands each round
total reps: 93

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2021-11-02T04:00:00Z: Ranger Challenge PT

Ruck Marching
~1 mile easy @ 35
2 miles steep incline @ 35 (vary hard)
~3 miles easy back to start

2 Likes

2021-11-03T04:00:00Z: PM Max Effort Upper

A1: DB Overhead Press
25x25x4

A2: Machine Tricep Press
40x25x4

A3: Neutral-Grip Lat Pulldown
70x25x4

B: Overhead Press
45x10
65x5
95x3
135x3
155x2
175x1 (belt added)
190x1 (wrist wraps added)
205x1 (PR)
145x4x4 (beltless, no wrist wraps)

Was feeling like shit today so I wasn’t expecting to do this well. A lifetime PR on OHP never disappoints. Grinded it for what felt like an eternity, however.

C1: Dips
BWx5
25x5
45x6x3

C2: Incline DB Bench
50x3
60x3
70x6
60x6x3

Kinda stalling on dips so I thought I’d switch it up a bit with some Vince Gironda-style HVT circuits. Gonna do 6x6 on ME day and 8x8 on DE day. Had to drop weight for Incline DB Bench to leave some more room to grow.

D: Iso-Lateral Machine High Row
90x12
180x10
270x8
360x6

E: DB Dead-Stop Tricep Extension
30sx8x4

Forgot how good of a tricep exercise this is.

F (Conditioning): Dueling Press Ladder
Axel Clean and Press/DB Clean and Press Ladder
Get as high as you can in 5 minutes
Total Rungs: Up to 4 for axle and 3 for DB

2 Likes

2021-11-04T04:00:00Z: Ranger Challenge PT

Running
7.5 miles easy

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2021-11-05T04:00:00Z: Dynamic Effort Lower

A1: Sled Push
175x25 steps
265x25 steps
355x25 steps
380x25 steps

A2: Seated Leg Curl
70x25
85x25
100x25
115x25

A3: Crunch Machine
170x25
180x25
190x25
200x25

B: Dynamic Box Squat
45x10
95+purple bands x5
135+purple bands x3
155+black band x3x8 (EMOM45)

C: Dynamic Deadlift
135x5
135+purple band x3
205+purple band x3x8 (EMOM45)

Notes
Had to go to my internship so I cut this short. Finished it up later in the evening.

D1: GHR
BWx3
20x6x3

D2: Split Squat
20x5
30x6x3

E: Back Extension Deadlift
45x8+8s iso-hold x3

F: Pendlay Row
135x6
185x6x3

G: Iso-Lateral Machine Row
90x12
180x10
270x8
320x6

H: 3-Way Ab Wheel Rollout
BWx6x2

I: (Conditioning): Tabata Front Squats
Tabata Front Squats @ 95
total reps: 51

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2021-11-07T04:00:00Z: Dynamic Effort Upper

A1: Tricep Pushdown
70x25
80x25
90x25
100x25

A2: Iso-Lateral Lat Pulldown
85x25
100x25
115x25
130x25

A3: DB Bench Press
50x25
60x25
70x25
50x25

B: Dynamic Swiss Bar Bench Press
45x10
95+red bands x5
135+red bands x3x8 (medium grip)

C: Dead-Stop Swiss Bar JM Press
45x10
95x6
115x6x6

D: Lying One-Arm DB Tricep Extension
20x10
30x8x3

E: Chin-ups
BWX5
35x11, 8, 6

F: Straight-Arm Pulldown
40x8
80x12x3

G: EZ Reverse Curl
45x10
75x8x4

H: Cable Face Pull
50x10
80x15x3

I(Conditioning): Nickels and Dimes
10 minute EMOM of 5 pull-ups and 10 push-ups

Notes
Training going pretty good as usual. Forgot how fun conjugate is. Also, I’ve been watching One Punch Man on Hulu and want to see if I can try the workout for at least 30 days starting in around mid-December to see if can improve my running ability and overall conditioning. For those who don’t know, the One Punch Man workout is 100 push-ups, 100 sit-ups, 100 squats, and 10 km (6.2 miles) of running every day. I’ll use it as a “daily work” sort of thing in addition to regular training like @T3hPwnisher does. I’ll make some slight adaptations to the program, like adding 50 pull-ups to the mix, allowing some of the runs to be ruck marches, and making it so its 43.4 miles a week instead of just 6.2 miles every day. I’m mostly worried about the running, but apparently Chinese Olympic lifters run a 10k every morning and are some of the strongest lifters in the world, so it won’t kill me. I’ll be working up to this starting next week. Hopefully it’s a bad time, in a good way.

2 Likes

2021-11-08T05:00:00Z: PM Max Effort Lower

A1: Sled Push
220x25 steps x4

A2: Seated Leg Curl
70x25x4

A3: Crunch Machine
180x25x4

B: Box Squat
45x10
135x5
185x3
225x3
275x2
315x1 (belt added)
345x1
365x1
295x(1+1+1+1+1)x3 (cluster sets, beltless)

Notes
Unfortunately after this I attempted to do some GHRs and had a nasty hamstring pull. I went to the doctor and everything is fine but this will take a few days to heal. Need to take it easier on GHRs from here on out, at least until I’m better at them. This is also indicative of my need to recover and work on mobility more.

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2021-11-10T05:00:00Z: Battalion PT

Muscular Endurance Work
Sled pushes, sprints, chain rows and presses, loaded carries, and bodyweight work

Notes
My hamstring was probably 80%-90% better today so I decided to have at it. Still hurt a bit to run.

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2021-11-10T05:00:00Z: PM Max Effort Upper

A1: NG Dumbbell Bench Press
50x25x4

A2: Machine Tricep Press
40x25x4

A3: Neutral-Grip Lat Pulldown
90x25x4

B: Swiss Bar Bench Press
45x10
95x5
135x3
185x3
225x2
245x1 (wrist wraps added)
275x1
300x0
290x1
205x8+4+4+3+1 (rest-pause, no wrist wraps)

C: Dips
BWx6
25x6
45x6x6

E: DB Dead-Stop Tricep Extension
30x8x5

D: Pull-ups
25x10
45x8
70x5
BWx15

E: EZ Reverse Curls
45x6
65x6
85x8x5

Used a bit of body English on these.

F: Machine Rear Delts
85x15x3

Notes
Pretty alright workout besides missing on bench. Hamstring is feeling around 95% better.

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2021-11-12T05:00:00Z : Dynamic Effort Lower

A1: Sled Push
185x25 steps
285x25 steps
385x25 steps
485x25 steps

Heaviest I’ve went on sled pushes. Still feel like I could do more.

A2: Standing Leg Curl
right leg:
15x25
25x25
35x25
45x25

right leg
10x25x4

Still babying my left hamstring till its %100.

A3: Crunch Machine
170x25
180x25
190x25
200x25

B: Dynamic Anderson Squat
45x10
95+purple bands x5
135+purple bands x3
185+purple band x3x8 (EMOM45)

C: Dynamic Deadlift
135x5
135+purple band x3
185+purple band x3x8 (EMOM45)

D: Dead-Stop DB Row
60x6
90x8x4

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November 7, 2021 : Dynamic Effort Upper

A1: Tricep Pushdown
70x25
80x25
90x25
100x25

A2: Straight-Arm Pulldown
70x25
80x25
90x25
100x25

A3: DB Floor Press
45x25
60x25x2
70x25

B: Dynamic Fat-Bar Floor Press
25x10
75x5
115x3
135x3x8

Decided to emphasize this lift on DE day since its a weakness.

C: Dead-Stop Swiss Bar JM Press
45x10
95x6
115x6x6

D: Dips
BWx10
45x6
70x15+4+3+1+1 (rest-pause)

E: DB Dead-Stop Tricep Extension
20x10
35x15+20x30 (“seth set”)

Really like this method of doing drop sets. Vary practical (and painful).

E: Pike Pull-up
BWx30" negative+10+25" negative
BWx25" negative+8+15" negative

Much harder then I thought this would be, even for pike pull-ups.

F: Iso-Lateral Machine High Row
90x10
140x 40" of work x5

Used the method from this article. Interesting stimulus that definitely made me feel my lats.

G: Cable Upright Row
50x10
100x20+50x40 (seth set)

H: EZ Reverse Curl
45x6
75x6
95x6+45x12 (seth set)

Notes
Trying out some intensity methods that I’m gonna use for my super secret programming I’m currently thinking up (hint, I’m gonna take @T3hPwnisher’s idea of rolling dice to determine programming and seeing how much I can apply it to conjugate, should be fun).

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Hell yeah dude: that should be awesome! I need to do something like that myself.

Yeah I just gotta find the time to just sit down and write it out. I’ll probably make a google doc and post it here once I’ve got it typed up. Till then I’m gonna be experimenting with different exercises and rep schemes.

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2021-11-15T05:00:00Z: AM PT Test

APFT
49 push-ups
59 sit-ups
hard 2 mile run

Notes
Had to take this for an ROTC club. Was freezing cold so everyone just did the bare minimum to pass and went home, me included.

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November 8, 2021 : PM Max Effort Lower

A1: Backwards Belt Sled Drag
220x25 steps x4

A2: Standing Leg Curl
left leg:
10x25
25x25x3

right leg:
25x25x3

A3: Crunch Machine
180x25x4

B: Rack Pull
45x10
135x5
225x3
275x3
315x2
365x1 (belt added)
405x1
425x1 (PR)
455x0
335x15 total reps in 12 min (giant clusters, beltless)

Didn’t expect to be this bad at rack pulls lol. Nowhere to go but up, I guess. Giant clusters surprisingly brutal.

C:Barbell Reverse Lunge
45x10
95x10
115x8
135x6
65x20

D: Dead-Stop DB Row
80x6x6

E: Iso-Lateral Machine Row
90x10
180x8x8

Stuck to strict 30 second rest periods for this. Great stimulus.

F: Standing Abs
50x10
80x8x4

G(Conditioning): Lower Body EMOM
Leg Tucks x5/DB Thruster x5 @ 35 EMOM 10 min

2 Likes

2021-11-16T05:00:00Z: AM Ranger Challenge PT

Running
3.5 miles moderate

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2021-11-16T05:00:00Z: PM Lower Body Conditioning

Warrior Workouts #52 - Lower Body PT
Repeat 4 times with 57 lb ruck:
Ruck March at a moderate pace– 10 minutes
Squats – 25
Lunges – 10–15/leg
Heel Raises – 20

Core PT Section (Repeat 3 times)
Flutterkicks – 50
Leg Levers – 50
Atomic Sit-Ups – 25

Run 3 miles easy

Notes
Taken from a Stew Smith’s Warrior Workouts Volume 1. Great conditioning workout, will likely try a lot of other workouts from said book.

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2021-11-17T05:00:00Z: Max Effort Upper

A1: Machine Tricep Press
40x25x4

A2: Neutral-Grip Lat Pulldown
90x25x4

A3: Seated Dumbbell OHP
30x25x4

B: Swiss Bar Overhead Press
45x10
95x5
115x3
135x3
155x2 (belt added)
175x1 (wrist wraps added)
185x1 (PR)
135x5x3 (beltless, no wrist wraps)

C: Dips
BWx6
45x10
70x8
90x6
35x15

D: Pull-ups
BWx6
25x6
45x10, 2, 3, 2, 2, 1, 1, 1

E1: Incline DB Hammer Curls
20x6
30x8x4

E2: Tate Press
20x6
30x8x4

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2021-11-18T05:00:00Z: AM Ranger Challenge PT

Ruck Marching
4.5 miles moderate, hilly terrain

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