ASSISTANCE CIRCUIT
DB reverse lunges: 50x5/leg
T handle swing: 50x12
Zercher holds: 210, 230, 250, 280
EMOM x12 minutes
Squats continuing to feel pretty solid. Knees aren’t too cranky right now which is probably a big help, seems to sap any degree of pop I get when they’re irritable.
Did the calf raises on the first 3 sets of holds, 8 calf raises takes about 15s which is about as long as I can hold my breath in that movement.
Not a big fan of the T handle for swings. I built it out of plumbing fittings and it works, but I have to take a pretty sumo stance with it otherwise it shreds my legs up pretty fiercely. Good tool for building explosive power in that stance, but not the purpose I’m really looking for. I should be able to source a kettlebell this weekend.
Should also note my only DBs are 25s and 35s. Definitely making the switch next weeks and it’ll be reps after that.
ASSISTANCE CIRCUIT
Football bar clean+jerk+overhead hold: 125x2+10s
Incline Tate press: 25x8
Dead stop axle row: 120x5
EMOM x12 mintues
Incline axle bench felt pretty nice. Somewhere between low and medium incline.
Think I’m going to need to focus more on the power jerk instead of viper. I was under the impression the viper was my strongest overhead move, but I found out tonight that is certainly not the case. Power jerk was significantly stronger. Put it over head then held a 10s lockout for 2 reps.
Came close but zero pukes today. Paused for 3 seconds at the top of each shrug. I did a circle around the basement with the sandbag which amounts to about 45’. Navigating through the door frames adds an extra challenge. 2 runs clockwise and 2 CCW.
Warmup:
Squat stretch
Band scap slides
Tiger sit outs
MAIN GIANT SETS
NG pullups: +10x5, +15x5, +20x5, +25x5, +30x5
Press: 75x5, 85x5, 95x5, 105x5, 110x5
Ab wheel: x6
SECOND GIANT SETS
L-sit NG pullups: 3x7, 3x6
Push press: 110x5, 120x4, 130x3, 120x5, 130x4, 140x3
V-up: x8
ASSISTANCE CIRCUIT
Football bar clean: 145x3
Dips: x14
Inverted row: x12
EMOM x12 minutes
Solid workout. Diet has been pretty loose the past few days with food choices and have had a few more drinks than I normally would. Getting an huge amount of good sleep though, so I’m totally okay with all of this.
MAIN GIANT SETS
BB row: 145x5, 155x5, 165x5, 175x5, 180x5
Bench: 145x5, 155x5, 165x5, 175x5, 180x5
Leg raises: x10
SECOND GIANT SETS
1 arm BB row: 60x3x8, 70x3x6
Incline axle bench: 130x5, 140x4, 150x3, 140x5, 150x4, 160x3
Side planks: x20s
ASSISTANCE CIRCUIT
Football bar clean+jerk: 145x2+10s hold
Tate press: 25x8
Deadstop axle row: 130x5
EMOM x12 minutes
Jerk technique is pretty sloppy, but I think the football bar is a contributing factor to that. Able to transfer leg drive really well through it, but clearing the ol’ chin is precarious.
Shoulders feeling a little used this week. No injuries or anything, just tired. I think it’ll be wise for me to dial back a little on the volume the next two weeks of this phase.
Just threw it in there to spice it up. The program calls for a second giant set, but doesn’t specify any specific loading scheme so you’re kind of left to your own devices.
MAIN GIANT SETS
NG pullups: +10x5, +15x5, +20x5, +25x5, +35x5
Press: 75x5, 85x5, 95x5, 105x5, 115x3
Ab wheel: x6
SECOND GIANT SETS
L sit NG pullup: x7
Push press: 115x5, 135x3, 155x1, 125x5, 145x3, 165x1
V sit up: x8
ASSISTANCE CIRCUIT
Football bar clean: 145x3
Dips: x14
Inverted row: x12
EMOM x12 minutes
Had a sweet headache going into this that got worse with every attempt at bracing. Don’t think I can blame it for the top set of strict press today though, just had no juice.
Thought about calling it early during the EMOM circuit, but the start of the third round felt great so decided to finish it out.
