5/9/23
PM Workout
- BB front rack carry: 135x4x120’, 1x160’
- Chest supported row: 50x3x5x5s
- Band assisted dips: 3x7
- Inverted row: x30 rest/pause
- Incline pushup: x50 rest/pause
2 Likes
5/10/23
Easy Strength - W3/D3 - AM Workout
- KB swings: 32kg x75
- Axle press: 90x5, 100x3, 110x2
- Over hand chins: +5x5, +15x3, +25x2
- Axle dead lifts: 220x5, 240x3, 260x2
- Ab wheel: 2x5
1 Like
5/10/23
PM Workout
- Hill sprints: 3x ~100’
- Axle curls: 50x50 rest/pause
- Band hammer curls: x50 rest/pause
- DB skull crushers: 20x50 rest/pause
- Band pushdowns: x50 rest/pause
Went with something real quick as I had to spend the majority of the afternoon fixing my smoker.
Left heel immediately is sore to the touch after the first sprint. Very tender. Not cool. Felt fast though.
2 Likes
5/11/23
Easy Strength - W3/D4 - AM Workout
- Axle press: 90x2x5
- Over hand chin: +5x2x5
- Axle dead lift: 220x2x5
- Ab wheel: 2x5
Anyone with a keen eye might observe the lack of swings in this mornings workout. More to come in that regard later today.
2 Likes
5/11/23
PM Workout
- Axle overhead carry: 100x5x120’
- KB swings: 32kg x5x15
- Band overhead press: 4x30s
- Band face pulls: 4x30s
- Lateral raise: 10x4x30s
Oh yeah, that’s the stuff. Super setting the carries and swings is money.
Wrapped that up outside, brought everything back in and knocked out a quick on-the-clock giant set classic. Band presses might be the ticket for certain shoulder injuries too.
2 Likes
5/12/23
Easy Strength - W3/D5
- KB swings: 32kg x75
- Axle press: 90x2x5
- Over hand chin: +10x2x5
- Axle dead lift: 220x2x5
- Ab wheel: 2x5
I have softball practice tonight. Never thought those words would be uttered in my life but here we are. Should be fun though.
Upped the weight on the chins and it was barely noticeable. Could probably stand to push it a little more. Press might be ready too.
Did both sets of deads double overhand today. Afternoon grip is much stronger. Last rep started getting away from me but I had it.
Dropped the incline on the ab wheel another notch.
2 Likes
5/15/23
Easy Strength - W4/D1 - AM Workout
- Box jumps: x10
- Axle press: 95x2x5
- Overhand chin: +10x2x5
- Axle dead lift: 230x2x5
- Ab wheel: 2x5
Solid morning workout. Taking a weekend off from any kind of real training did the body some good. Got a lot of miles in on foot, but nothing overly taxing.
Bumped the weight on a couple more lifts here. Starting to feel like I don’t have to baby the shoulder quite as much which is an exciting development.
PM Workout
- Backward tire sled drag: 90x5x120’
- KB swings: 32kg x5x15
- Belt squat: 35x10, 60x5, 85x5, 110x5, 135x6 + reps of 110, 85, 60, 35, 0
- Laying leg raise: x30
- 2 mile walk
That sled + swing super set was brutal. Quads were absolutely shot by the end of each drag, but I was still finding pop in the swings until the last set. The fatigue had settled in a bit by then.
Rounded it out with some plate change rest squat sets, followed by a drop set, and then abs, and a cool down walk with my fiancee and the dog afterwards.
Time to crush most of a rotisserie chicken and giant Caesar salad.
3 Likes
5/16/23
Easy Strength - W4/D2 - AM Workout
- Axle press: 80, 90, 100, 110, 115, 120x1
- Overhand chin: BW, +15, +25, +35, +45, +60x1
- Axle dead lift: 220, 240, 260, 280, 300, 310x1
- Ab wheel: 2x5
1 Like
5/16/23
PM Workout
- Sandbag carries: 150x5x40’
- KB swings: 32kg x5x15
- Chest supported DB row: 50x reps of 5s holds
- Dips: few sets of 5
- Inverted rows: few sets of 10
- Pushups: few sets of 5 and 10
Workout started off fine enough. Carries were hard to maintain I think because of the shirt I’m wearing, but also I’ve just been exhausted for a few days for some reason. The carry swing combo is sweet though.
Rest of the workout sucked. Planned on a 15 minute circuit of movements but scrapped that after 3 or 4 rounds because my shoulder decided I wasn’t ready to do anything worth doing again. I’m getting pretty fed up with it at this point. Normally I don’t go for resting soft tissue injuries because activity modification and strengthening what’s around the problem makes more sense. But at this point nothing has worked so I guess it’s either rest or cross paths with a samurai that can cleave my entire left side off at the collarbone.
Pushups didn’t seem to bother it, I’m guessing something with dips is flaring it up. Never had a problem with them before, and I didn’t have a shoulder injury. Venting at this point because I’m at a complete loss and I’m just pissed to have this hamburger shoulder that isn’t responding to anything.
2 Likes
5/17/23
Easy Strength - W4/D3 - AM Workout
- Axle press: 80x10
- Over hand chins: red band x10
- Axle dead lift: 180x10
- Ab wheel: 2x5
Including a brief warmup this took like 10 minutes. Not a bad start to the day. All exceedingly easy. Could probably drop the band on the chins for next week, I think I’ve eliminated the weak points at the very top and bottom of the ROM. Grip was a non-factor for those deads too.
1 Like
5/17/23
PM Workout
- KB swings: 32kg x50, 25
- Band hammer curls: x50
- Band skull crushers: x50
- A few sprints
Work went several hours late, and I need to head back tonight for a midnight visit because the logistics team did logistics things and left me out to dry in the field. Long friggin day all said and done, just waiting on my courier for it to wrap up.
Knocked this out before heading out for a soft ball game. Band skull crushers are my new jam. It’s like a better band push down.
My soft ball team is not good. I wouldn’t be surprised if we go winless. I’m being a bit of a grump, but I was having a hard time even pretending to have fun. I’m too competitive to resign myself to constantly losing, but I also can’t win that type of game by myself.
2 Likes
5/19/23
Easy Strength - W4/D4
- KB swings: 32kg x75
- Axle press: 95x2x5
- Over hand chin: +10x2x5
- Axle dead lift: 230x2x5
- Ab wheel: 2x5
- KB waiter carry: 32kg x3x40’
- Band overhead press: 3x15
- Band face pull: 3x5
- Lateral raise: 10x3x15
2 Likes
Easy Strength - W4/D5
- KB swings: 32kg x75
- Axle press: 100x5, 110x3, 120x2
- Over hand chin: +15x5, +25x3, +35x2
- Axle dead lift: 230x5, 250x3, 270x2
- Ab wheel: 2x5
- Burpees: x25
Bumped up the weights again on press and chins. All the sets were pretty easy. Dan must know a thing or two.
Deads were all pulled double over hand with the exception of the last rep. I pulled the first rep at 270 and that was maxing out my grip, so I flipped my left hand real quick and pulled that second rep.
Dropped another board off the ab wheel incline after the first set. Seeing great progress there.
The burpees were very methodical. The pushups were very intentional and I wanted to keep the shoulder as stabilized as possible while doing them. Made 25 take a little longer and feel a little harder, but I was able to do them without causing much issue to this troublesome joint.
I think a deload is going to be great. Despite the weights being low, and the individual workouts not having much volume, it’s very frequent. My forearms were getting banged up early on, the extensors and it was creeping into my elbows, but they adapted thankfully. I’m guessing my shoulder just needs some rest, because it was buggy coming into it and I’ve just been beating on it basically every day.
3 Likes
5/21/23
Cardio
~2.5 mile trail run
Went out with my dog so this wasn’t a particularly consistent pace. Lots of stops and stretches with walks, but also lots of running much faster than I would have on my own. Interval training at its finest.
2 Likes
5/22/23
Easy Strength - W5/D1 - AM Workout
- Box jumps: x10
- Axle press: 100x2x5
- Over hand chin: +15x2x5
- Axle dead lift: 230x2x5
- Ab wheel: 2x5
Things felt heavy this morning. Definitely could have used some more sleep, but alas, the day must start.
Some sick heel pain from that run yesterday. Feels like it’s bruised. My body rewards me with constant break down.
2 Likes
I know what you mean. Its weird as we get older we get stronger but our body punish us for it.
1 Like
5/22/23
PM Workout
- Tire sled march: 90x5x120’
- KB swings: 32kg x5x15
- Belt squat: 135x20 rest/pause
- Laying leg raise: x30
The sled/swing combo is so money. Might try and link the handles of my strap together on the tire and loop it around my waist for this next time. Elbows weren’t enjoying the pressure today.
Decided I’d just rest/pause my way through a single set on those squats rather than do a drop set. Seemed easier, it was and it wasn’t simultaneously.
@bigpappafrance I’m not sure I’m inclined to agree with you on this my man. I’d just chalk this up to a string of bad luck and possibly poor training decisions.
2 Likes
5/23/23
Easy Strength - W5/D2 - AM Workout
- Axle press: 100x2x5
- Over hand chin: +15x2x5
- Axle dead lift: 230x2x5
- Ab wheel: 2x5
2 Likes
5/23/23
PM Workout
- Double KB rack carry: 64kg x5x120’
- KB swings: 32kg x5x15
- Inverted row: 5x10
- Pushup: 5x10
Gotta make that first breath count on those carries. That front rack just crushes the air right out of you.
1 Like
5/24/23
Easy Strength - W5/D3
- KB swings: 32kg x75
- Axle press: 100x5, 110x3, 120x2
- Over hand chin: +15x5, +25x3, +35x2
- Axle dead lift: 230x5, 250x3, 270x2
- Ab wheel: 2x5
- Axle curl: 70x9, 7, 6
- Band hammer curl: x3 sets
- EZ bar extension: 65x12, 7, 6
- Band skull crushers: x3 sets
Lumped it all in one today. Was up late last night and knew I’d be a wreck this morning, but no evening plans meant I could get it all done after work. Feel like I have anchor arms after those super sets, rad.
2 Likes