10/27/23
AM Workout
SUPER SETS (dip - band)
Ring dips:
BWx5
+15x3
+25x3
+35x3
+45x3
+15x5x3
Band pull aparts:
10x10
Started my day off with a 4ish mile walk with my FIL and the gang of dogs rather than lift. Solid. Came home and got this done before being in and out with work errands and a hair cut. Conditioning and assistance later.
10/27/23
PM Workout
CONDITIONING
Complete 3 rounds of 2-3-5-10 pushups and NG chin ups (middle grips)
At the top of every minute:
5 32kg KB swings
2 prisoner squats, adding 2 each round, reset after 12
9:59
SUPER SETS (press - band)
DB shoulder press:
30x10
35x10
40x8
40x5
Band face pulls:
4x15
DB lateral raise:
10x30
Shoulder correctives
Pretty solid PM workout. @T3hPwnisher I wasn’t very creative yesterday so I shifted the 2-3-5-10 to today. I suspect that’s going to be a staple rep scheme for whatever conditioning ideas I come up with.
Chins were an ambitious choice for that, and I had to rest pause my way through my second and third sets of 10. I completed the final chin rep right as the buzzer sounded for a new round. If I do this one again I’ll probably have to find something other than prisoner squats as a “climber”. They’re too easy, by the time they get challenging there’s not enough time for the stars of the show.
10/30/23
PM Workout
SUPER SETS (dead - band)
Squat stance deads:
135x3
225x3
245x3
275x3
295x3
325x3
245x4x3
Band pull aparts:
10x10
Squat stance RDLs:
135x10
185x10
235x9
CONDITIONING
25lb DB devils press in 5 minutes:
x31
Over hand chins:
BWx5
+15x5
+25x5
+35x5
BWx9
Chest supported DB row:
50x3x10
50x1x12
Chest supported DB Y raise:
5x10s on/10s off
5x5x10
DB shrugs:
60x18
Correctives
Well, this was the latest workout I’ve done in a while. Got surprised with 5 extra work hours, which happens whenever I choose to sleep in like clock work. Due to some strange circumstances I had the evening available to do this so I just went for it, normally I’d just shift my days because I hate training this late. It was a pretty solid workout.
10/31/23
PM Workout
SUPER SETS (press - band)
BTN press:
65x3
75x3
85x3
95x3
85x3
75x5x3
Band pull aparts:
10x10
CONDITIONING
5 minutes alternating DB clean and press w/35s and burpee chins:
x17 each
SUPER SETS (press - row)
Push ups:
3x12
1x17
Ring inverted bat wings:
4x20s
SUPER SETS (press - row)
DB floor press:
45x3x8
45x1x9
DB bat wings:
40x4x20s
DB lateral raise:
15x11 w/slow eccentric + 4 regular
Correctives
11/2/23
PM Workout
SUPER SETS (squat - band)
SSB:
45x10
135x3
185x3
205x3
235x3
205x3
185x5x3
Band pull aparts:
10x10
5 minute alternating reverse lunge and squat w/60lb vest:
x28 each
5 minute reverse treadmill walk w/60lb vest
2mph, 15 incline
Shins/calves
Shoulder correctives
Short on time today so tried to blast through a quick workout. Barely broke a sweat during the squats, started sweating a bit during the vest lunges/squats, and became an absolute furnace during that backward walk.
11/6/23
PM Workout
SUPER SETS (pull - band)
Mat pulls: (7)
135x3
225x3
275x3
315x3
355x5
375x5
305x4x3
Band pull aparts:
10x10
SLDL mat pulls: (7)
135x10
185x10
235x9
CONDITIONING
EMOM:
5 KB swings w/32kg
3 burpees
Alternating DB snatch w/40lb until 50 completed
7:43
Underhand chins:
BWx5
+15x5
+25x5
+35x5
BWx8
Kroc rows:
70x13
Chest supported Y raises:
5x10s on/10s off
5x5x10
BB shrugs:
155x12
Shoulder correctives
Solid workout. Pulls felt light and that conditioning was money. Hilarious lower back pump, and then upper back pump to follow.
11/7/23
PM Workout
SUPER SETS (press - band)
Football bar clean and press away:
45x10
75x3
85x3
95x3
105x3
115x3
95x5x3
Band pull aparts:
10x10
CONDITIONING
EMOM x5:
3 DB clean and push press w/40lbs
Max burpee chins with remaining time: x25 completed
SUPER SETS (push - row)
Decline pushups:
2x10
1x12
Pushups:
2x10
1x11
Incline pushups:
2x10
1x13
Ring inverted bat rows:
9x15s
Lateral raise:
10x35
Shoulder correctives
Another solid workout in the books. Presses felt solid, conditioning was a test of will to not dog it, and then just a big old bodyweight drop set pump out.
11/9/23
PM Workout
SUPER SETS (squat - band)
Pause squats:
135x3
185x3
205x3
235x3
185x6x3
Band pull aparts:
10x10
Dropset:
Weight vest sissy squat: 60x25
Weight vest squat: 60x25
Weight vest reverse lunge: 60x25
Shins/calves
Shoulder correctives
Went for time on this one as I got home very late for work. I was burying those squats like an Olympian. Very high bar, upright, as much quads as possible. Two second head count then explode up.
Donned the vest right after and just started abusing the quads. Minor conditioning hit but not a real conditioning workout, still had me breathing hard throughout all 50 lunges by the time I was done the squats though.
11/10/23
PM Workout
SUPER SETS (press - band)
Axle floor press:
80x3
120x3
140x3
170x3
190x3
140x5x3
Band pull aparts:
10x10
GIANT SETS (dip - chin - band)
Ring dips:
2x8
1x13
NG chins: (medium wide grips)
2x8
1x10
Band face pulls:
3x15
CONDITIONING
Tabata burpee chins:
x4/round
Yesterdays workout. Very little time but got a full value out of it.
I haven’t logged it at all, but my warmup for every workout has been the following: a set of pushups, inverted rows, KB swings, DB goblet squats, standing ab wheel. It takes about 2 minutes to do and I’m ready to rock afterwards. Only the ab wheel set I’d consider challenging, and it’s a left over from Easy Strength. Helps me feel better about not doing any ab work during my workouts.
11/13/23
PM Workout
SUPER SETS (pull - band)
Deficit deads: (3 mats)
135x3
225x3
275x3
325x3
225x6x3
Band pull aparts:
10x10
CONDITIONING
EMOM x5:
5 KB swings w/32kg
5 burpees
1-2-3-4-5 deads w/225
Underhand chins:
BWx5
+15x5
+25x5
+35x6
BWx9
Kroc rows:
70x16
Chest supported Y raise:
5x10s on/10s off
5x5x10
BB shrugs:
165x14
Shoulder correctives
Late night workouts aren’t my favorite but that’s the hand work dealt me. I think this might be the first time I’ve ever done deficit pulls. Hard to imagine that’s true but I really don’t recall ever doing them another time in the past.
That conditioning sucked by the end. The escalating pull reps are a good way to go. I think dropping the burpees to 3 reps and trying to get up to 10 would be killer.
11/14/23
PM Workout
SUPER SETS (press - band)
Clean and push press away:
65x3
95x3
115x3
135x3
115x6x3
Band pull aparts:
10x10
CONDITIONING
30 burpee chins, EMOM single arm DB clean and press w/40lb adding a rep each round
Took me through the round of 5 presses to complete the burpees
SUPER SETS (push - row)
Decline pushups:
x17, 13
Pushups:
x16, 13
Incline pushups:
x16x 12
Inverted row bat wings:
6x20s
Lateral raise:
15x20
Wrists were not agreeing with those push presses, but the shoulder didn’t seem to mind them too much. That’s decent.
In other news, now that my shoulder is really on the mend my feet are absolutely f’ed. I just can’t seem to get it all together these days.
11/16/23
PM Workout
SUPER SETS (squat - band)
Zercher squats:
120x3
170x3
190x3
210x3
140x6x3
Band pull aparts:
10x10
Weight vest alternating lunges/squats:
60x25 each
5m backward incline treadmill walk w/60lb vest
Shins/calves
11/17/23
PM Workout
SUPER SETS (bench - band)
Axle bench press:
120x3
140x3
170x3
200x3
140x6x3
Band pull aparts:
10x10
That’s it from Friday, just a quick strength workout to cap off the week. Planned to get the conditioning and assistance in Saturday afternoon, but wound up dragging a deer about 2 miles so that felt like enough.
11/20/23
PM Workout
CIRCUIT
Pushups: x10
Inverted row: x8
KB swing: 32kg x10
Goblet squat: 32kg x6
Incline standing ab wheel: x4
For 30 minutes, didn’t count rounds.
Hiked around some pretty rugged terrain for five hours today. Exploring some public lands looking for more deer.
Taking an impromptu deload week as I’m going to be out hunting all day every day aside from tomorrow and Thursday. Calories will be light, so training will be too. I still have two tags to fill and plenty of freezer space.
11/21/23
PM Workout
SUPER SETS (band - press)
Band pull aparts:
5x15
Hand stand pushups:
5x1
SUPER SETS (dips - chins)
Ring dips:
5x5
NG pause chins: (pause at bottom and top)
5x5
3 rounds of 2-3-5-10:
32kg KB swing
40lb goblet squat
2 incline ab wheels between each set (24 total)
First time trying hand stand pushups, wasn’t sure I’d be able to do them. Only good for a single, and I wasn’t completely vertical but it’s hard to get into position in my basement for them. Still cool.
11/22/23
PM Workout
GIANT SETS (push - chin - band)
Steep decline pushups:
5x8
Under hand pause chins:
5x5
Band pull aparts:
5x20
Incline standing ab wheel:
x10
Reverse lunge:
x100
Walked myself backwards up the stairs to do those chins. Somewhere between a decline pushup and handstand pushup. This might be a new thing I do.
11/27/23
PM Workout - Max Effort Lower
SUPER SETS (pull - band)
Squat stance mat pulls: (3)
135x5
225x3
275x1
315x1
355x1
395x1
415x1
435x0
Band pull aparts:
7x15
Conditioning
Tower of Babel:
Front squats w/135 - 1-2-3-4-5-6-5-4-3-2-1
KB swings: 32kg x5
SUPER SETS (rdl - shrug)
Squat stance RDL:
135x10
185x10
235x7
Shrugs:
135x10
185x10
235x6
Split squat dropset: (double DB, single DB, bodyweight)
2x80, 40, BW
Shins/calves
Great workout, spent the entirety of the RDL/shrug superset moving like the walking dead after that Tower workout. Came sort of alive again during the agony of that split squat drop set, and resumed zombie mode as I burned out the lower leg muscles.
I was a little ambitious jumping from 415 to 435 on that pull. I think I’d have had 425. The bar started coming loose off the mats, but that’s about all that happened, fought with it in that spot for a moment then it settled back on there.
I added a set of box jumps to my daily warmup, makes perfect sense to get them in there.
11/28/23
AM Workout - ME Upper
SUPER SETS (press - band)
Football bar pin press: (9)
75x5
115x3
165x1
185x1
205x1
225x2x0
215x1
Band pull aparts:
7x15
First part of the workout done. Will get in the conditioning and assistance after work today.
That second to last jump was a bit too much. It felt like it might go the second attempt at it, but no dice. 215 was tough after that. I think had I gone to 215 first I’d have gotten 220 as a follow on. Always next time.
11/28/23
PM Workout
CONDITIONING
Tabata burpee chins:
x3/round
EMOM x 10 minutes:
3 chins (various grips)
2-3-5-10 pushups and squats with remaining time
5 rounds completed
Wide grip over hand chins:
x11
GIANT SETS (press - raise - band)
DB press:
25x3x30s
Lateral raise:
10x3x30s
Band face pulls:
3x30s
Chest supported DB row:
60x12-6-3-20s iso rest/pause
That was a pretty killer short workout. The burpee chins were more of a hard warmup than a real conditioning hit, 4 per round is when it becomes a screamer.
@T3hPwnisher I finally hit up a proper Dan John rep scheme workout and it delivered big time. That’s a great combo! A snatch or slam ball would be killer plugged in for the chins too.
Rest of the workout was a Brian Alsuhe shoulder pump classic and some really targeted back work.
That’s outstanding in all accounts dude! Glad you found it worthwhile.