This was a staple workout during my kickboxing days. Except we did 30 on 30 off, with the skipping being considered rest.
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12/3/20
Pull workout
Hang cleans:
45x5
95x3
115x2
135x2x2
GIANT SETS (jump - pull - core)
Box jumps:
x3
Mat pulls: (5)
135x5
225x3
275x2
315x1
365x3x5
Plank:
x30s
GIANT SETS (row - chin - core - core)
BB row:
145x3x10
Overhand pull ups:
2x6
1x5
Hanging leg raise:
+25x3x8
Band good morning:
3x10
Axle hold:
120x56s - 30s - 4s (20+)
Solid workout over all. Pulls moving better. Back is mega sore today, on my first row I was feeling it but still some progress there. So close getting it done in two sets on those axle holds.
Before the workout today I was feeling kind of alone. I like training by myself usually because of the silly workouts I do, but I was really missing a training partner this afternoon. Specifically my best bud who lives across the country, he’s about the only person I’d ever want as a training partner and we used to do absurd workouts when we were younger. Missed those days today.
@kdjohn That sounds much harder haha. I’m too slow getting the gloves on and off right now to make that happen. Where did you fit in the 20 rep squats?
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12/5/20
Bench workout
GIANT SETS (row - bench - core)
Single arm BB row:
25x10
60x5x8
Axle bench:
50x10
80x5
120x5
160x2x5
160x10
Side plank:
x20s/side
SUPER SETS (press - shrug)
Close grip axle floor press: (with pause at bottom)
120x10
120x9
120x7
Axle shrug: (with pause at top)
120x2x15
120x13+many cheat reps
Ring dips:
x20 + rest/pause to 100
Axle tricep extension:
30x50+23+16+11 rest/pause
CONDITINIONG
Shoveling slush all night
Did a lazy guy workout today, although I think I’m going to keep this general layout. Figure I can chase numbers on the two big presses, get in some back and core work, then pump the shit out of my chest and arms with the rest/pause stuff.
Got a pretty nasty wintery mix coming down so my conditioning for the evening is just keeping the driveway clear.
12/7/20
Squat workout
GIANT SETS (jump - squat - core)
Box jump: (3 steps)
x3
Box front squats: (mats + 2 boards)
45x10
95x5
135x3
155x1
185x1
205x1
235x1
185x3x5
Ring fallouts: (1)
x7
SUPER SETS (squat - core)
Hatfield box squats:
135x5
185x5
235x3x6
Band upper back good morning:
3x12
CONDITIONING
Reverse lunges:
BWx100
Tight on time today so just tried to fly through this without wasting much transition time. Top set of front squats was slow but not a grind, but it started knocking me out towards lockout so I’m glad I was able to rack it. Figured that was enough.
That Hatfield set up is great, I’m curious what it would be like for a ME movement but for now I’ll keep it assistance oriented.
12/8/20
Press workout
GIANT SETS (chins - press - core)
NG chins: (wide grip)
BWx10
+15x5
+25x5
+35x2x5
Axle press:
55x10
85x5
95x5
105x7
105x6
Band low to high chops:
x10/side
GIANT SETS (press - dips - raise - pull aparts)
BTN press:
75x2x10
Football bar press:
80x2x10
Axle press:
80x10
80x8
Dips:
6x failure
Lateral raise:
10x4x11
10x2x10
Band pull aparts:
6x20
Poundstone curls:
x100
CONDITIONING
EMOM x 10m:
10 pushups + jump rope remainder of minute
I started this workout a bit disappointed with my top set. Wanted 10 and came no where close to that, even regressed a little bit. I chalked it up to my triceps being completely shot from Fridays workout still. But then came the supplemental work and holy cow did I have an improvement there. I’ll call it an even trade.
Got all 100 curls today without letting go of the bar. Now I need to work on getting to 100 without stopping.
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12/10/20
Pull workout
Hang cleans:
45x5
95x3
115x2
135x2x2
GIANT SETS (jump - pull - core)
Box jumps: (3 steps)
x3
Mat pulls: (4)
135x5
225x3
275x2
315x1
365x3x5
Plank:
x30s
GIANT SETS (row - chin - core - core)
BB row:
150x3x10
Overhand pullups:
3x6
Hanging leg raise:
+25x3x9
Band good morning:
3x10
Axle hold:
120x64s - 32s
CONDITIONING
Incline treadmill vest walk:
60lb - 6* - 3mph x 10m
Pulls felt really good today, you get a little more leg helping out each week even though it’s traveling a longer distance which seems to work in my favor.
Finding it difficult to add reps to pullups after the rows, but, I’ve been adding weight to the rows each week and also getting a better back pump from them. Have to remember the chins are just to fry the upper back out.
Finally got the holds down to two sets. Getting to 90s in one go is going to be friggin’ torture.
We have a treadmill now so figured I should get some use out of it too. Perhaps someday I’ll even run on it.
12/11/20
Bench workout
GIANT SETS (row - bench - core)
1 arm BB row:
35x10
65x5x8
Axle bench:
50x10
80x5
120x6
165x2x5
165x10
Side plank:
x20s/side
SUPER SETS (press - shrug)
Close grip axle floor press: (with pause at floor)
120x3x10
Axle shrug: (with pause at top)
120x3x15 + cheats on last set
Rings dips:
x22 + rest/pause to 100 - 9 sets
Axle tricep extension:
30x60+25+15 rest/pause
Man, not a big fan of evening workouts but this was a good one. Everything just felt on point and I got a super pump.
Wrists were bothering me during the floor presses. Wondering if it might be smart to switch to the football bar for these. I do like that bar for floor pressing, and it’d get more use. Shrugs with a straight bar still elude me, but setting up the farmer handles is annoying just for shrugs. Considering going for power shrugs if I stick with the lazy set up.
Got to 50 reps in 3 sets on the ring dips, then the next 50 slowed down mightily. Last few sets were in the single digits. Figure I’ll just keep track of how many sets it takes to get to 100 than the actual rep break down.
I’ve started doing wrist rocks against a wall and my wrists feel more stable after just a few days. Apparently climbers get unstable wrists for some reason, its not entirely known why as there are a couple of axis of direction in which the current presumed culprit doesn’t participate in the motion. But our flexor/extensor ratio is out of whack and explains the propensity for pulley injuries, and that has right now also been allowed to serve to explain the wrist instability.
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12/14/20
Squat workout
GIANT SETS (jump - squat - core)
Box jump: (3 steps)
x3
High bar box squat: (mats + 2 boards)
45x10
95x5
135x3
185x1
225x1
245x1
275x1
295x1
235x7
235x2x5
Ring fallouts: (1)
x7
Weight vest reverse lunges:
60x50 reps
Band upper back good morning:
x50
Burpees:
x20
Wasn’t feeling it today so just wanted to get through this quickly but wound up having some pretty solid main work. Decided to stop at 295 as it moved slow enough that another attempt may not have gone anywhere, figure I’ll see what I can do next week.
That’s probably something I should look into. My wrists have been troublesome since my teenage years when I sprained them both pretty badly. Appreciate the info! Also, check out what I rigged up last night:
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12/15/20
Press workout
GIANT SETS (chins - press - core)
NG chins: (wide grips)
BWx10
+15x5
+25x5
+35x5
+45x5
+50x4
Axle press:
50x10
80x5
90x3
100x3
110x7
110x5
Band Tate side bends:
x10/side
GIANT SETS (press - dip - raise - pull apart)
BTN press:
80x10
80x5
Football bar press:
85x10
85x5
Axle press:
80x2x10
Dips:
6x fail
Lateral raise:
10x5x11
10x1x10
Pull aparts:
6x20
Poundstone curls:
x100
CONDITIONING
21-15-9
Overhead plate situps w/25
Hangboard pullups w/jugs
Was again remarking to myself how I just did not want to train tonight, then proceeded to have a killer workout. That topset felt great and I may have had an eighth rep but I didn’t try for it.
Supplemental work took a hit with the added weight as suspected. I need to bump the axle up next workout too so I should be riding those weights for a while I imagine. I’m starting to get more dip reps after the presses though which is cool.
Got to 80 reps on the curls before I had to let it hang for a few moments. It was much easier to hold onto the bar this week, but that was due to the extreme forearm pump that wouldn’t allow my fingers to open.
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12/16/20
Cardio
Treadmill run:
5 minutes @ 6mph, incline 3
Heavy bag:
60s on/30s off
8 rounds
Treadmill run:
5 minutes @ 6mph, incline 3
Knees feeling a bit wonky today so just took it slow on the running. They tend to shape up after a few bouts so I plan to just increase the time slowly on these. The slight incline helped with impact.
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The running virus continues to spread! I love it.
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I’ve been pretty bad the last few months about keeping a weekly run in my schedule haha. I friggin hate it, but, I don’t want to lose the ability to do it.
12/19/20
Pull workout
Hang cleans:
45x5
95x2
115x2
135x2
155x2
GIANT SETS (jump - pull - core)
Box jumps: (3 steps)
x3
Mat pulls: (3)
135x5
225x3
275x2
315x1
365x3x5
Plank:
x30s
GIANT SETS (row - chin - core - core)
BB row:
155x3x10
Overhand pullups:
1x7
2x6
Hanging leg raise:
+25x3x10
Band good morning:
3x10
GRIP CIRCUIT
Hang board sloper
Axle pinch x140
Hang board deep crimp
10s on/10s off, 60s rest, 4 rounds
Couple days late on this workout. Spent about 6 hours of the day shoveling Thursday and was pretty tired so figured I’d extend my workout week a day. Wound up being pulled away all day yesterday so here I am. All good, we’ll see how this shakes out next week.
Main work was pretty solid. Back was smoked for the assistance stuff. Rows got a little sloppy at the end, but the chins were a little smoother than last week. At some point I think I’ll have to start ramping the rows rather than doing straight sets.
Grip circuit was a nice change up. Decided to change from the timed axle holds and make use of the newly hung board. Keeping the axle in there for now as I don’t have any other solid way to train crush/pinch. Started burning out a bit during the fourth round so didn’t push for a fifth.
Elbows held up surprisingly well today. Shoveling is one of their mortal enemies and I did a lot of it, and was feeling it. Separating the workout by a couple days probably helped.
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Elbow and shoveling makes me think biceps tendinopathy FWIW. Have you ever had a confirmation of what ails it?
I’ve had a NP and PT agree that climbers elbow is the most likely diagnosis. Both of them made more that it was the hardest case of ME they’ve had to diagnose though, so the jury could still be out on what the true cause is. I don’t really know enough to do my own speculation haha.
Do you remember why they found it hard to diagnose?
12/20/20
Bench workout
GIANT SETS (row - bench - core)
Single arm BB row:
35x10
70x5x8
Axle bench:
50x10
80x5
120x5
170x2x5
170x10
Side plank:
x20/side
SUPER SETS (bench - pull)
Close grip football bar floor press:
125x10
125x8
125x7
Band pulldowns:
3x15
Ring dips:
x25+ rest/pause to 100 - 8 sets
Band pushdowns:
x100 rest/pause
Main work felt real solid again. Switching to the football bar was the right move, no wrist discomfort and could focus on my triceps a bit more. Couldn’t be bothered to set anything up for shrugs so just did some band pulldowns. I should rig up a pull down set up using the loading pins.
@Voxel Some of the tests used to determine the diagnosis didn’t trigger it like they should have. I don’t remember which ones they were, but it threw them both for a loop.
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Right, well, it’s a muddy field anyway. Like, a lot of physiotherapists will use “climber’s elbow” and “ME” interchangeably but recently I’ve been reading a few that do view climber’s elbow as a distinct diagnosis that’s not ME. I don’t know enough yet to state with any certainty what the difference is but seemingly it has to do with the brachialis.
Have you had any shoulder or wrist issues? The elbow is a fairly dumb joint, and if one does their rehab properly for the ME and the problem persists it’s worthwhile checking above and below (shoulder/wrist).
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