Wave 2: Elf, Day 3
Walk: 2.67 miles
Wave 2: Elf, Day 4
Run: .75 miles, 8:05, treadmill
Squat: 2x15 @ 225 (PR)
Front Squat: 4x5 @ 165
PS Curls: x130 @ 45 (PR)
One-Arm KB Swing: 2x10 each hand w/35s
Abductor: 2x20 @ 125
ABCs: x5 w/35s
Bear Hug Carry: 5 laps w/50
Battle Ropes: Like 60 seconds, they’re dumb
Note: I’m dead. Did this on like 3 hours of sleep, caffeine, and beef jerky. Delt pump from PS curls still hasn’t gone away. Feeling pretty awfully great.
Wave 2: Elf, Days 5–7
Walked a bunch, dove into a freezing swimming pool, ate a bunch of s’mores, bought a new phone, took a nap.
Wave 2: Dwarf, Days 1–3
More of the above, but two naps.
Wave 2: Dwarf, Day 4
Row: 3000m, 14:41 (PR)
Press: 5x5 @ 135
BTN Press: x4 @ 185 (PR)
KB Swing: 5x5 @ 88
Chins: x10
Wave 2: Dwarf, Day 5
Clean: 3x5 @ 145
Press: 3x5 @ 145
RDL: x10 @ 225, 2x5 @ 275
Triceps Ext: 5x10 @ 150
Ball Throws: x100 all ways @ 12
Chins: x15
PS Curls: x135 @ 45 (PR)
Wave 2: Dwarf, Day 6
Bench: x15 @ 135, x5 @ 225, x5 @ 275, x3 @ 295 (PR)
CG Bench: x8 @ 225 (PR)
Goblin Squat: 3x5 @ 53
Shrug: 2x10 @ 135
Press: 3x5 @ 135
Bear Complexes: 8 in 60 seconds @ 95
Chins: x15
Dips: x15
Wave 2: Dwarf, Day 7
Row: 1000m, 4:11 (PR)
Run: 2 miles, 23:01, treadmill
Wave 2: Ranger, Day 1
Run: 1.1 miles, 15:33, outside
Bench: 3x5 @ 225
Lat Pulldown: x15,10,15,10 @ 150
Complex 1: 5 reps, 2 rounds @ 95
Chins: x10
PS Curls: x151 @ 45 (PR)
Note: Welp, hit that block goal! Still feeling the pump 24 hours later haha.
Killin’ it! Congratulations on those PRs.
Thanks man! That set of PS curls was killer. Loved it. It’ll be nice to put it on the backburner for a bit, focus on something else to push the reps up, maybe front squats if I have a death wish.
Wave 2: Ranger, Day 2
Walk: 1.32 miles
Wave 2: Ranger, Day 3
Run: .5 miles, 6:16, treadmill
Wave 2: Ranger, Day 4
Row: 1000m, 4:31
Trap Bar: x20 @ 135
Seated Row: 2x15 @ 150
Curls: 3x10 w/40s
Leg Press: 2x30 @ 270
Bear/Suitcase Carry: 10 laps w/20 & 45
Wave 2: Ranger, Days 5–7
Some circuit training with my FIL and some long walks.
Wave 3: Elf, Day 1
Walk: 0.9 miles
Wave 3: Elf, Day 2
Run: 0.53 miles, 7:12, outside
Row: 2000m, 9:06
Walk: 1.13 miles
Bench: 3x10 @ 185
BTN Press: x10 @ 145 (PR)
KB Swings: 2x25 @ 53
BB Row: 2x5 @ 145
Triceps Ext: 3x15 @ 115
Complex 5: 3 reps, 2 rounds @ 95
Tire Flips: x20 @75
Ab Wheel: 4x5
Note: Raspy throat from giant fans dehumidifying my flooded apartment, so run was cut very short. Very pleased with BTN PR.
Wave 3: Elf, Day 3
Yoga: 23:17
Nap: 1.5 hours
Wave 3: Elf, Day 4
Squat: x5 @ 225, x5 @ 315, x5 @ 365
Push Press: x5 @ 225
Front Squat: x10 @ 145 (PR)
Press: x10 @ 135
Lat Pulldown: 2x25 @ 100
Lat Row: 2x15 @ 100
Chins: x5
Note: Nice little FS PR. Although this satisfies the block goals, I might push it higher in the next two weeks, see where that leaves me. That push press was also tied for a PR, so if I hit it fresh, I’ve probably got a little more in me.
Wave 3: Elf, Day 5
Walk: 1.25 miles
Wave 3: Elf, Day 6
Run: 0.5 miles, 5:22, treadmill
KB Swing: 2x50 @ 35
DB Press: x30 w/ 35s (PR)
DB Bench: x20 w/ 35s
Hammer Curl: x10 w/ 35s
Wave 3: Elf, Day 7
Walk: 1.48 miles
Wave 3: Dwarf, Day 1
Walk: 1.51 miles
Yoga: 22:07
Wave 3: Dwarf/Rivendell, Days 2–5
Walk: 4.43 miles
Walk: 2.29 miles
Bench: x10 @ 135, x10 @ 185, x5 @ 225, x2 @ 275, x2 @ 315 (PR)
Reverse Curls: x20 @ 60
Calf Raise: 5x20 @ 250
Leg Press: x25 @ 420
Incline Press: x10 @ 135
Squat: x3 @ 315, x1 @ 365, x1 @ 405, x2 @ 435 (PR)
Push Press: x7 @ 225 (PR)
Triceps Ext: 2x25 @ 100
Sled Push: 2 laps @ 270
Note: First “Rivendell” week of the program - essentially a deload, but without any prescriptions, just a recognition that either life or recovery demand something new. In this case, a writing retreat, a fantasy convention, and Thanksgiving all necessitate just kinda hitting what feels good and going from there. Apparently that means some sweet PRs though. Regular training will pick back up next week to finish out the block.
Wave 3: Ranger, Day 1
Long nap.
Wave 3: Ranger, Day 2
Row: 1500m in 6:13 (PR) (bonus PR with 500m in 2:03)
Press: 3x5 @ 95
BTN: 3x5 @ 95
RDL: x10 @ 275 (PR)
Leg Ext: 5x12 @ 125
Ball Throws: x100 all ways w/10
Note: Good session, though short. Hit a couple block goals as planned.
Wave 3: Ranger, Days 3-6
Did some walking, did some yoga.
Wave 3: Ranger, Day 7
Run: 2.7 miles, 30:30, treadmill
Front Squat: x5 @ 225, x2 @ 275, x1 @ 315 (PR)
Push Press: x3 @ 225, x1 @ 285 (PR)
OHP: 2x10, x5 @ 135
Shrug: x10 @ 185, 2x10 @ 225
Goblin Squat: 2x5 @ 88
BTN Press: 2x5 @ 135
BB Curls: x25 @ 45
Chins: x25
Note: So pleased with those PRs. What a rush. Will update more later, but a solid end to the block. Tomorrow I’ll start the next one, but for now, I feast.
congrats on your pr’s
Yes!
The Dúnadan
The Ranger of the North
Block Review
I’ll try to keep this succinct—focus on what went well and what I want to tweak.
Goals Achieved
Standout PRs
Bodyweight Work
Chins: 285
Dips: 20
Ab Wheel: 30
Ab Machine: 150
Burpees: 35
Thoughts
Pretty pleased with this block. I’m still refining the process, but this was a success in all regards. Several of those PRs were totally unexpected and very satisfying. I didn’t complete any challenges this block (left them for the end, then couldn’t/didn’t schedule them), and running took a serious hit, and weight stayed about the same. But I’m getting a good handle on the Elf/Dwarf/Ranger paradigm and very much looking forward to the next block.