Backs still not 100% so I played it cautious again skipping burpees and some bag over shoulder moves. Managed to not make it any worse and maybe actually feels a little better???
Extremely happy to get 405lb paused box, haven’t tried anything over like 375 since I tore my hip labrum. It went up fast not sure I’m willing to try much heavier right now.
This was fun and hard. The bag over the shoulder keeps getting easier. I really want to try the 240lb bag but no lie, I’m scared to break something.
Felt good but stiff, hips were not happy thought they’d wake up but no luck.
Section 3: Adding this in, finished at lunch
1/2 mile farmers walk with 160lb trap bar.
Wasn’t prepared this morning for a long walk so I finished it at lunch. Was supposed to walk a mile, turns out 160lbs was too much for that, sounded easy, it was not but I didn’t figure that out until I was too far to turn back.
Side note: I ordered some real farmers handles last week, wish they’d hurry up and get here.
Section 1:
7 rounds
3 pull up
2 seated OHP 95/105/115/125/135/155/185
Heavy bag to chest, turn 180* drop bag pick up turn 180* the other way
Section 2:
Over head lockout 30 sec hold 185-220lbs
1 min rest
repeat 10 times
Section 3:
odd min 8 assisted pull up
even minute 10 Z press 95
Good times this morning. Kid had to be at football practice at 5:15 so 4:30am wake up sucked but I figured if a 8th grader can go to an hour and half practice at that hour I can lift then.
Feeling good finally.
Section1:
10min EMOM
50ft heavy bag carry
50ft heavy farmers walk
(doing this at lunch)
Section 2:
8 rounds
4 burpees
3 paused box squats 145/195/235/285/325/335/345/355
45 second steering wheel holds- hold a plate out in front hands at 9-3
Felt pretty good, hips are tightening up now but the weight moved well.
The down sides of a home gym is space and the elements, it was raining this morning so I couldn’t do the carry’s, plan on hitting that at lunch today.
Yesterday was an off day so I did some active recovery/cardio, drug the sled with at 55lb plate on it for a half mile.
Section 3:
4 rounds
8 bent over rear delt flyes
8 standing lateral raise
8 standing Arnold press
8 Standing semi supinated strict press
20lb dbs
no rest between sets
Section 3:
4 rounds
5 (1&1/2) front squats 145lbs
8 sandbag squat 100lb bag
45 sec wall sit
Every time I want to switch away from this program a day like today comes along and I really enjoyed it.
not bad for a 47 year old guy with a back shaped like a dogs hind leg and 2 bad hips.
Section 1:
10min emom
3 heavy bag over bar (fail, explanation below)
Section 2:
5 rounds
8 KB rows per hand 60lb
6 bench press 135/185/205/235/255
7 dragonflies
Section 3:
4 rounds
12 db squeeze press
12 db pull overs
This morning started out sucking, second set of bag over bar my labrum issue flared up, it’s a pop then a shooting pain through my hip, rested for a second to calm it down went back at it. Happened again right as I went to put the bag over, ended up knocking the bar off the rack dropped the bag on my toe and said screw it. Lucky for me it wasn’t my whole foot and no damage done.
Everything else was fine but my drive was shot, felt like I just went through the motions.
I hate using the trap bar for long farmers carries the knurling chews up my hands, last 3 sets I used straps just because my hands were trashed. I ordered farmers handles 3 weeks ago from Rep they’ll be here tomorrow, ticks me off I ordered 2 more 55’s and 2 25’s from Rogue right after and those showed up 3 days later. Guess I shouldn’t complain Rogue wanted almost $100 more plus I needed 4 axel collars which Rep included.
Section 3 needs done at lunch, the bus driver just rolled right past the house this morning so I had to take my son to school, luckily it’s only a mile from the house but still.
Section 3:
10 min 25lb KB walk
100ft waiter walk left hand
100ft suitcase carry right hand
100ft waiter walk right hand
100ft suitcase carry left hand
Section 3 was the longest 10 min ever.
Pull ups are getting better, I can probably do 8 or so in a row which at 257lbs is a good amount I’d say. The first section I did all 5 rounds of 3 without assistance.
Section 2:
15 sec KB snatch
6 squats 145/235/285/305
Hanging L sits to failure
Section 3:
5 min step ups non stop alternating legs
It’s getting colder here in the mornings which kicked my ass on the EMOM.
Hips were working well but damn the weight felt heavier than is should got it done.
Well I broke myself grappling last night, funny thing is wasn’t anything serious, basically standing back up off the mat. I’d taken a hard fall went to stand back up too fast and felt a pop in the hip, whole leg shot fire down to my toes. Couldn’t feel my leg a few minutes. This morning I attempted a bag over the shoulder, same thing, almost threw up.
Called the doc first thing this morning, going in for another epidural the 19th. I’ve had one before directly into the nerve, probably the most painful thing ever. We’re going to start the process of having my sciatic nerve ablated, I’m sick of this crap.
I’m supposed to test for my second brown rank on the 29th, no way I can get through it like this.
I had to google Escrima, hadn’t heard of it before, so it’s a form of Kali? I love knives and stick stuff, we do a lot of entry level Kali striking. I’m sure being in the home of Kali you’re getting some legit work, enjoy to bruises lol.
Section 3:
5 rounds same weight for all
15 sec bent row 135/145
15 sec rest
15 sec SLDL
30 sec Zercher hold
30 second rest
First off, got my farmers carry handles last week finally got a chance to use them. Soooooo they’re way different than farmers with a trap bar, primarily the larger handle without knurling. There is a bit of a learning curve but I’m going to enjoy them.
Secondly I was supposed to do 3 bag over shoulder, we all know what’s up I didn’t do them. Not sure I was doing the standing band crunch right, didn’t feel like anything no matter how much tension I put in the band or my abs.
Rested the hip all weekend feels ok’ish.
Section 1:
4 rounds
3 pull ups
6 Seated OHP 95/115/145/155
8 landmine twists per side
Section 2:
30 second lockout holds
10 rounds 155-235lbs
Section 3:
20 sec Z press 65lbs
10 second rest
repeat 12 times
Ever since yesterday after doing Zercher holds, the inside of my left forearm, middle, index and thumb have been numb like I pinched a nerve or something. Gonna add that to the list of things I need looked at lol.
By the time I got to set 9-10 of section 3 the reps looked more like a guy sitting on the floor flailing than actually doing an exercise. Guess that’s the point right, finish those muscles off.