T Nation

Menace II - Plunging to Megadeath

2021-12-24T05:00:00Z: Daily Work

OPM Daily Work Conditioning
100 Push-ups
100 Sit-ups
100 Hindu Squats

2021-12-25T05:00:00Z: Conditioning

Conditioning: Tabata Burpees
50 total reps

2021-12-27T05:00:00Z: Aerobic Conditioning and Daily Work

A: Running
3.2 miles easy

B: OPM Daily Work Conditioning
30 total pull-ups
60 total hindu squats
60 total push-ups

2021-12-27T05:00:00Z: Anaerobic Conditioning and Daily Work

A: Running
5 minute easy warmup
60/120s x6
9 minute easy cooldown
3.1 total miles

B: OPM Daily Work Conditioning
20 pull-ups
40 squats
40 push-ups

2021-12-27T05:00:00Z: Daily Work

Sit-ups
100 total reps

2022-01-05T05:00:00Z : AM Max Effort Lower

A1: Standing Leg Curl
40x25x4

A2: Crunch Machine
160x25x4

A3: Sled Push
220x25x4

B: Front Box Squat
45x10
135x5
185x3
225x2
245x1
275x1 (belt added)
295x1
315x1 (PR)
225x3x5 (beltless)

This PR was likely due to all the additional quad work from all those hindu squats.

C: Leg Extension
55x6
100x6
130x15x2

D: Seated Leg Curl
100x6
145x8x3

E: DB Walking Lunges
25x6
35x10x3

F: Good Morning
45x10
95x8x3

G: Ab Wheel Rollout
BWx10x3

H(Conditioning): Baby Faust
50 total reps of dumbbell thrusters with the 50s
EMOM do 5 kettlebell swings
12 minute time cap
Achieved 40 total thrusters before the time cap.

Notes
I’ve been bad about being consistent with my workouts and even worse about logging them. Now that I’m back at college I should have fewer distractions. I’m doing a quick cut of about three weeks cause I gained some fat over Christmas.

2022-01-06T05:00:00Z : Max Effort Upper

A1: Standing Dumbbell OHP
25x25x4

A2: One-Arm Tricep Extension
30x25x4

A3: Wide-Grip Lat Pulldown
80x25x4

A3: Seated Dumbbell OHP
30x25x4

B: BTNPP
45x10
95x5
115x3
135x3
155x2
175x1 (belt added)
195x1
215x0 (wrist wraps added, PR )
175x16 singles in 12 min (giant cluster)

Vary loud, embarrassing fail. Should’ve just went for 210.

C: Dicks Press
45x6
95x8x3

Great tricep movement.

D: Dips
BWx6
25x6
45x10x3

E: Straight-Arm Lat Pulldown
60x20x3

H(Conditioning): Tabata Burpees
52 total reps

1 Like

November 29, 2021 : Dynamic Effort Lower

A1: Seated Leg Curls
55x25
70x25
85x25
100x25

A2: Crunch Machine
160x25x4

A3: Sled Push
185x25 steps
230x25 steps
275x25 steps
320x25 steps

B: Box Squat
45x10
95+average band x3
135+average band x3
165+average band x3x8 (EMOM45, Dynamic Effort)

Gonna do what Brian Alsrue does and alternate squat/deadlift and bench/press movements each week on dynamic effort days. Hopefully that will cut down on DE day time a bit.

C: Leg Extension
55x20x3

D: Standing Leg Curl
30x6
55x8x3

E: DB Walking Lunges
35x10x3

F: Good Morning
45x10
95x8
115x8x3

G: Standing Ab Crunch
60x15x3

H(Conditioning): Lower Body EMOM
10 Min EMOM:
Odd- 3x Quadzilla Complex w/ 20s (Google this If you don’t know what is it. Great Leg Burner.)
Even- 10 Up-Downs

First conditioning workout I’ve done using a dice based template I’ve developed with the inspiration of @T3hPwnisher. Still tweaking it before I show y’all but it has promise.

1 Like

2022-01-09T05:00:00Z: Dynamic Effort Upper

A1: Machine Tricep Press
50x25
65x25
70x25

A2: Straight-Arm Pulldown
40x25
50x25
60x25

A3: DB Floor Press
40x25
50x25
60x25

B: Bench Press
45x10
95+mini bands x5
145+mini bands x3x10 (EMOM, dynamic effort)

C: Dicks Press
45x6
115x8x3

D: Dips
BWx6
25x6
55x10x3

E: ISO-Lateral High Row
90x6
180x15x3

D: Barbell Power Row
135x6
195x8x3

H(Conditioning): Burpee/Z-press Fran
21, 14, 7, 5 of:
Burpees
Z-Press w/ 65
Time: 6:39

2022-01-10T05:00:00Z: Aerobic Conditioning

Ruck Marching
6 miles easy w/ 40

2022-01-12T05:00:00Z: AM ACFT

ACFT Score
Deadlift: 100
Power Throw: 74 (I absolutely suck at this for whatever reason)
HRPU: 100
Sprint-Drag-Carry: 92
Leg Tucks: 100
2 mile: 84
Total: 549

Notes
Pretty good ACFT score for me but nowhere near where I want to be, especially since I’m going infantry. Somewhat disappointed. Need to put much more effort into running and the standing power throw.

[quote=“dennisdamenace, post:108, topic:275612”]
2022-01-13T05:00:00Z: Max Effort Upper

A1: Dumbbell Floor Press
50x25x4

A2: Machine Tricep Press
55x25x4

A3: Lat Pulldown
90x25x4

B: Swiss Bar Bench Press
45x10
95x5
135x3
185x3
225x2
245x1
275x1
300x1 (PR)
265x12 singles in 12 min (giant clusters)

Swiss bar is a killer as always. Still nice to hit a PR especially considering I failed this last time.

C: Dicks Press
45x6
95x6
115x8x3

D: Dips
BWx6
45x6
70x10, 7, 4

Was feeling super lethargic so I decided to stop here.

Notes
Was feeling sick this whole workout I think because I had too much caffeine. Still, I got in a PR which is nice. Hopefully I’ll be better tomorrow.