9/8/23
Easy Strength - W3/D4
SUPER SETS (chin - press)
NG chins: (close)
+30x3x3
Floor press:
160x3x3
DOH deads:
265x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
Landmine press:
25x4x10
Shoulder rehab
9/9/23
Easy Strength - W3/D5
SUPER SETS (chin - press)
NG chins: (close)
+30x3x3
Floor press:
160x3x3
DOH deads:
265x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
10 minute burpee chin challenge:
x63
Shoulder rehab
9/11/23
Easy Strength - W4/D1
SUPER SETS (chin - press)
NG chins: (close)
+35x3x3
Floor press:
165x3x3
DOH deads:
265x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
SSB squats:
45x10
135x5
185x3
205x2
235x3x1
185x5
Shoulder rehab
I should probably ask at the end of the week instead of the beginning of the week, since you’ll be halfway done with the 40 days, but how are you finding Easy Strength?
Does it seem like enough work? Does it seem like it’s doing what it says it should?
9/12/23
Easy Strength - W4/D2
SUPER SETS (chin - press)
NG chins: (close)
+35x3x3
Floor press:
165x3x3
DOH deads:
265x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
PT for shoulder later, it amounts to essentially a bodybuilding back workout plus some correctives so I figure I’ll let that cover my “everything else” for the day.
@LoRez No worries man, this is actually me second time running it through so I have some experience to draw from. That said, I have not been able to approach the program exactly how I’d like simply because my body hasn’t been healthy enough. That’s impacting more of my “everything else” though, and the ES work hasn’t been too much trouble.
Now with all that said, this program rocks. I’m consistently getting these workouts done in under 20 minutes (unless I do some kind of carry instead of swings, those can add a little time depending on what I choose) and barely break a sweat.
It’s hard to say whether or not it’s enough work without knowing the goal. Is it to maintain or build some strength only? Then yeah it’s enough. Would be great for a weight/fat loss program too. You need to do more for size though, same for conditioning or work capacity or whatever fitness goal you can chase. That’s what the “everything else” is for, and you could really make it work with anything else.
It definitely is doing what it should, the numbers keep going up on my chosen lifts. I’m not taking longer or trying much harder. Some days I feel like crap but the reps still come easy. That wouldn’t last forever of course, but then we change movements and start over.
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I found your writeup from the first time around. Good writeup.
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9/13/23
Easy Strength - W4/D3
NG chins: (close)
+35x3x3
Floor press:
165x3x3
DOH deads:
275x3x3
Incline standing ab wheel:
x10
KB swing:
32kg x75
DB Turkish get up:
1x20, 25, 30
Single arm DB press:
30x4x5
Shoulder rehab
Shoulder is a little on the sore side today. Did some blast strap pushups at PT and the instability made it a little cranky. Felt it during the over head presses, the initial press up from the rack to like eye level doesn’t feel great, but it’s fine in the rest of the ROM.
Something I’ll have to ask about next week.
@LoRez Thanks dude!
9/14/23
Easy Strength - W4/D4 - AM Workout
SUPER SETS (chin - press)
NG chins: (close)
+35x3x3
Floor press:
165x3x3
DOH deads:
275x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
Definitely felt a little sluggish this morning. First AM workout in a while so that makes sense.
9/14/23
PM Workout
GIANT SETS (push - pull - squat)
Pushups:
5x10
Inverted ring row:
5x10
Goblet squat:
40x5x10
Shoulder rehab
9/15/23
Easy Strength - W4/D5
SUPER SETS (chin - press)
NG chins: (close)
+35x3x3
Floor press:
165x3x3
DOH deads:
275x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
9/16/23
Climbing
~2 hours of easy bouldering
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9/18/23
Deload Workout
Circuit
Pushups: 5x12
Ring inverted row: 5x10
KB swing: 32kg x5x15
Goblet squat: 40x5x10
Incline standing ab wheel: 5x4
Shoulder rehab
Decided to go for an impromptu deload week. Feeling kind of under the weather, which is strange for September, and I’m just feeling pretty beat up all over. Figure a week of mostly bodyweight work and not touching a bar would do me some good.
9/19/23
Deload Workout - PT
All the training I did yesterday was at PT, but it sure as shit isn’t easy.
Lots of volume to warm up on some cable machines, followed by heavy rows and pulldowns, then some correctives that are honestly ball busters, and finishing it off with backward sled drags maintaining a scapular retraction.
9/20/23
Deload Workout
Did a bunch of DB overhead press, ring dips, regular dips, and underhand chins super-setted with shoulder rehab moves.
All the pressing and chins was very low volume, but I’m pretty happy about how all this came together. Today was the first time in a long time I didn’t experience any kind of pinching while doing my overhead work, and I was able to knock out some dips without flaring the whole shoulder up.
The rings are unsteady, which is a challenge on the shoulder, but the little bit of freedom of movement and the fact I can keep my arms closer together definitely helps. If my fixed bars were angled so I could bring my grip in I’d be in better shape to start doing them again. But either way, very cool to have gotten some reps in and walk away no worse for wear.
The underhand chins didn’t cause any elbow drama either, for the first time in as long as I can remember.
I think dips and underhand chins might be able to make an Easy Strength appearance soon, since the volume is so low. I could weight the chins but I’d probably stick with bodyweight on the dips and build slowly on those. TBD.
9/21/23
Deload Workout
Prowler pushes with 90lbs x20 minutes
Shoulder rehab
Yep, that’s it. And that’s all I needed! 20 minutes of pushing the prowler up and down my driveway. Didn’t keep track of laps, just went to town. Ran the gamut of sprints, marches, jogs, and slogs in no particular order. No rhyme or reason to the rests either. I was happy when the timer went off.
My foot is still hurting, but I can do stuff on it again. I actually ran a little after my dogs today and it hurt, but I could do it. Not broken, which is sweet, but definitely some kind of weird sprain at the base of my toes. I’m almost certain it’s from dancing too hard in brand new dress shoes at my wedding. Absurd.
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But worth it, right?
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This is an oxymoron…
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That is some killer workouts and yeah the dress shoes could definitely do that.
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9/25/23
PM Workout
SUPER SETS (chin - dip)
Underhand chins:
3x3
Ring dips:
3x3
Squat stance deads:
225x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
High bar pause squat:
45x10
135x5
185x3
205x2
235x3x1
185x5
With 60lb weight vest:
EMOM squat equal to minute value, remainder lunges x5 minutes
Shin raises
Calf raises
Shoulder rehab
Well, that was a pretty solid first real workout back. I’ve been pretty lazy the past few days aside from daily walks and some more wedding dancing.
Happy to report that my shoulder seems to have held up to the dips and back squats just fine. There was definitely some tension and discomfort during the workout, but it’s dissipated already. I’ll be happy to regain those movements in full.
Speaking of regaining movements though, absolutely no problem with the underhand chins. I don’t know when I got that range of motion back, but they felt great. I’ll be able to add weight to those right away.
Legs were smoked by that little 5 minute workout. I haven’t trained them in earnest in a while and it showed. I think some low volume squats and rough volume based assistance is how I’m going to approach that for a while.
@QuadQueen Absolutely!
@cyclonengineer Haha you do have a point man, but I don’t think I touched anything beyond an “easy” V3. At my best, I could mess around on V7/8 indoors so even though I’m way out of shape, there’s a lot of muscle memory there for me.
@bigpappafrance Thanks brother!
Maybe I am biased because I try and boulder at 285lbs. Gravity has me at a disadvantage.
Still a ton of fun though and I was getting okay when I was going a lot this summer. Only managed 5.9 and V4 though.
I need to go to the climbing gym more.
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