Menace II - Plunging to Megadeath

2021-11-18T05:00:00Z: PM Upper Body Conditioning

Cindy Bro Style
AMRAP in 15 minutes
5 Axle Pendlay Rows @ 95
10 Strict Curls @ 65
15 Push-Ups
8 rounds+5 rows

Notes
Fun little WOD. Curls were surprisingly the hardest part of this.

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2021-11-20T05:00:00Z: Dynamic Effort Lower

A1: Sled Push
185x25 steps
285x25 steps
385x25 steps
510x25 steps

Loving sled pushes still.

A2: Standing Leg Curl
25x25
40x25
55x25
25x25

A3: Crunch Machine
180x25
190x25
200x25
210x25

B: Dynamic SSB Squat
65x10
115+green bands x3
155+green bands x3x8 (EMOM45)

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

D: Leg Press
200x40” x5

F: Glute Kickback Machine
37.5x6
62.5x6
100x12x4

G: Barbell Power Rows
135x10
185x8
225x6
135x15

H: Kelsu Shrug
135x8x8

I: Decline Sit-up
BWx6
17.5x6
25x6
15x6x3

J: Machine Standing Calf Raise
50x6
100x12x4

Haven’t trained calves in awhile so I’m definitely feeling this the next day.

Notes
Had to skip conditioning cause I was running for late getting dinner with my friends.

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2021-11-21T05:00:00Z: Dynamic Effort Upper

A1: Machine Tricep Press
40x25
55x25
70x25
85x25

A2: Straight-Arm Pulldown
60x25
70x25
80x25
90x25

A3: DB Floor Press
45x25
55x25
65x25
75x25

B: Dynamic Fat-Bar Floor Press
25x10
75x5
115x3
135x3
155x3x8

C: Dips
BWx6
45x6
70x10
90x8
115x6
45x15

D: Chin-ups
BWx5
45x5
70x5
90x4
45x5

E: DB Dead-Stop Tricep Extension
25x8x8

F: Iso-Lateral Machine High Row
90x6
180x6
230x4x15

G: Barbell Curl
45x50

Decided to dip my toes into poundstone curls. Judging by how hard 50 reps was 100 reps should be interesting.

H: Devil Press/Chin-up Pyramid
Highest Rung in 10 minutes:
Devil Press @ 20/NG Chin-up @ BW for 2, 4, 6, etc.
12 reps max rung+8 devil presses

This was pretty awful. Love/hate this rep scheme.

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2021-11-23T05:00:00Z: Max Effort Lower

A1: Backwards Belt Sled Drag
265x25 steps x4

A2: Standing Leg Curl
30x25x4

A3: Crunch Machine
170x25x4

B: SSB Box Squat
60x10
110x3
150x3
200x3
240x2
290x1 (belt added)
330x1
350x0
200x20 (beltless)

Notes
Felt super fatigued going into this so I guess I have nobody but myself to blame for failing. Will be taking a week off of the weights due to traveling for thanksgiving so maybe this’ll give me some time to recover.

Keep in mind: max effort is just that: max effort. You can’t fail. You picked a weight beyond your abilities, but so long as you put out max effort at some point in that workout, you achieved the goal.

I’ve had ME workouts where I set trainig PRs…and never came close to hitting max effort, which means I failed. I had others were I came up way short from previous PRs and blew out all the blood vessels in my face, traps, neck, shoulders, upper chest and back. THAT was a max effort workout.

Thanks for the encouragement :slightly_smiling_face:

But yeah pushing myself and straining is the main reason I like conjugate. Only thing that comes close is 5/3/1.

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2021-11-29T05:00:00Z: Max Effort Upper

A1: Seated Dumbbell OHP
30x25x4

A2: Machine Tricep Press
40x25x4

A3: Wide-Grip Lat Pulldown
80x25x4

A3: Seated Dumbbell OHP
30x25x4

B: Push Press
45x10
95x5
115x3
135x3
155x2
185x1 (belt added)
205x1
225x2 (kind-of)
225x1 (wrist wraps added, PR)
175x12+4+3+1 (rest-pause, beltless, no wrist wraps)

Kinda had trouble locking my right tricep out on the first set of 225. Wrist wraps sorted that out. Probably a sign I should do more unilateral tricep work.

C: Floor DB Rolling Tricep Extensions
25x6
35x6
45x11+25x22 (seth set)

D: Machine Dip
90x6
140x6
180x6
225x13+8+6 (rest-pause)

E: Iso-Lateral Lat Pulldown
70x6
115x6
160x6
200x8+110x16 (seth set)

F: Alternating DB Hammer Curls
25x6
35x6
45x15+25x30

This totally blew up my biceps. Felt like Bill Kaz in that pic where he was doing hammer curls, albeit a lot less weight.

G: EZ Upright Row
45x6
75x6
95x8+5+3 (rest-pause)

H(Conditioning): Darden Pull-Push-Sprint Circuit
3 rounds of:
NG chin-ups x5+15’ eccentric
dips x5+15’ eccentric
row 100m in 20’

Kinda fucked this up cause I was supposed to do the “sprint” portion twice a round. Will probably try this again soon and do it right. Anyway, this was hard. Had to rest-pause some of the chin-ups and dips. Did a row instead of a run cause the dip/chin station was right next to the rowing machine.

Notes
First workout back from my thanksgiving deload, and I came back with a vengeance and will definitely be sore tomorrow. Did some daily work push-ups, sit-ups, and squats everyday to stay in shape and also prepare for doing OPM workout (which I still plan on building up to).

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2021-11-30T05:00:00Z: AM Battalion PT

Running
2 miles easy

2021-12-01T05:00:00Z: Dynamic Effort Lower

A1: Backwards Belt Sled Drag
175x25 steps
265x25 steps
310x25 steps
355x25 steps

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

A3: Crunch Machine
180x25
190x25
200x25
210x25

B: Dynamic SSB Squat
65x10
115+green bands x3
155+green bands x3
165+green bands x3x8 (EMOM45)

C: Dynamic Deficit Deadlift
135x5
185x3
205x5x5

D: Barbell Power Rows
185x10
225x8
245x6
155x15

E: Barbell Pause Shrugs
135x6
185x10x2

F: Barbell Reverse Lunge
45x6
95x6
135x6
185x8+95x16 (seth set)

These were pretty unstable so I will probably be using a lower weight for more reps next time.

G: Seated Leg Curl
55x6
105x6
145x15+70x30 (seth set)

H(Conditioning): Core Circuit
Turkish Get Up ladder 1-5 (per side) @ 35
Between ladders are ab wheel rollouts BWx5

2021-12-02T05:00:00Z: Dynamic Effort Upper

A1: Machine Tricep Press
20x25x3

A2: Lat Pulldown
105x25x3

A3: DB Floor Press
50x25
60x25
70x25

B1: Depth Plyo Push-up
BWx3x12

Served as a “buy-in” to the floor press.

B2: Dynamic Fat-Bar Floor Press
25x10
75x5
115x3
135x3
165x3x8 (EMOM45)

C1: Med Ball Slam
20x5x6

Served as a “buy-in” to the floor press.

C2: Dynamic Push Press
45x10
95x5
135x5x4

D(Conditioning): Darden Pull-Push-Sprint Circuit
3 rounds of:
NG chin-ups x5+15’ eccentric
row 100m in 20’
dips x5+15’ eccentric
row 100m in 20’

Did this right this time. Still sucked pretty bad but was a good stimulus.

2021-12-08T05:00:00Z: AM Aerobic Conditioning

Running
2 miles easy

2021-12-08T05:00:00Z: PM Max Effort Lower

A1: Seated Hamstring Curl
Black Band x25x3

A2: Knee Up
BWx25x3

A3: Kettlebell Swing
30x25
55x25x2

I’m gonna be using the home gym at my parents house now and the Wenning warmups just don’t feel as good as when they’res no machines or sleds. I’m probably gonna scrap them while I’m at home in favor of a more traditional warm up

B: Pause Deadlift
135x5
185x3
225x3
275x2
315x1 (belt added)
335x1
365x1 (PR)
275x3x5 (beltless)

C1: Trap Bar Pause Shrug
black band x15x3

C2: Barbell Power Rows
185x8x3

D: Barbell Reverse Lunge
45x10
95x6x3

E (Conditioning): Tabata
“Work” Interval: Kettlebell Swing @55
“Rest” Interval: CrossFit Sit-ups
75 total swings
27 total sit-ups

27 sit-ups taken care of for daily work

Notes
So I’ve been busy for the past two days finishing up my semester, so that’s why I’m just now getting to this. I’m at home now and will only have access to my home gym, so I’m gonna be adapting a lot of my weight room stuff.

2021-12-08T05:00:00Z: Daily Work

Daily Work Conditioning
100 total Hindu Squats
100 total Push-ups
80 total Atomic Sit-ups
50 total Chin-ups (various grips)

Most of this was performed in the evening.

Notes
So daily work is gonna be based of the OPM workout like I detailed earlier in the log with a few additions. The base of the program essentially gonna be: 100 Hindu Squats, 100 Push-ups, 100 Atomic Sit-ups, and 50 Chin-ups a day and 44 miles of running a week (average of 10km/6.2 miles a day). Similar variations can be subbed for the bodyweight work and running can be subbed for rucking. I’m gonna be working up to the running, obviously.

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2021-12-09T05:00:00Z: AM Aerobic Conditioning

Running
4 miles easy

2021-12-09T05:00:00Z: PM Max Effort Upper

A: Dynamic Warmup
Wall Slides 1x10
Band Pass Through 1x10
Band Pull Apart Overhand 1x10
Band Pull Apart Underhand 1x10
T-Spine Extension 1x10

B: Spoto Press
45x10
95x5
135x3
185x3
225x3
245x2
275x1
295x1 (PR)
(265x1+1+1+1+1)x3 (Cluster Sets)

Nice grind on 295 so I decided to call it there.

C: Dips
BWx6
35x6
70x6x2
45x6x4

Was gonna try to do 70 for 6x6, but it was way to heavy for me right now.

D: Floor EZ Tricep Extension
45x6
75x8x4

E: Pull-ups
BWx5
45x9, 5, 4, 3, 2, 2

30 chins done for daily work.

F: One-Arm Banded High Row
Black Band x30’ eccentric+10+30’ eccentric

G: One-Arm Band Tricep Pushdown
Black Band x30’ eccentric+10+30’ eccentric

H: EZ Reverse Curl
75x20, 10, 5, 3, 2, 1

I(Conditioning): Pushup/Row Ladder
Gorilla Rows @ 80 + Hand Release Push-ups for 2, 4, 6, etc. ladder
18 Max Ladder

90 push-ups done for daily work.

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2021-12-09T05:00:00Z: Daily Work

Daily Work Conditioning
100 total Hindu Squats
10 total Decline Push-ups
100 total Atomic Sit-ups
20 total Commando Pull-ups

2021-12-10T05:00:00Z: Conditioning/ Daily Work

A: Running
4 Miles Easy

B(Conditioning): Nickles and Dimes
EMOM for 10 min:
10 push-ups
5 pull-ups

Push-ups and pull-ups completed for daily work.

C: Daily Work
100 Hindu Squats
100 Sit-ups

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

A: Dynamic Warm Up
Lateral Squats 1x10/side
Supine Bridge 1x10
Side-to-Side Leg Swings 1x10/side
Front-to-Back Leg Swings 1x10/side
Band Walks 1x10/side
Ankle Mobility 1x10/side

B: Dynamic Box Squat
45x10
135x5
185x1
205x5x5 (EMOM90)

41 squats taken care of for daily work.

C: Dynamic Deficit Deadlift
135x5
185x3
225x5x5

D: Split Squat
BWx30’ eccentric+10+30’ eccentric

Sucked pretty bad.

E: Seated Band Leg Curl
Black Band x30’ eccentric+10+30’ eccentric

F: Banded Leg Extension
Black Band x 30’ eccentric+10+30’ eccentric

G: Sit-up
BWx10
24x20+10+5+3+2+1

59 sit-ups taken care of for daily work.

2021-12-11T05:00:00Z: Aerobic Conditioning

Running
6.23 miles easy

Day one of OPM workout

2021-12-11T05:00:00Z: Daily Work

Daily Work Conditioning
100 Push-ups
49 Sit-ups
59 Hindu Squats
50 Pull-ups