Nothing chronic really in the shoulders and wrists. I’ve had what could be described as shoulder impingement in the past, but it sorted itself out in short order. My wrists will flare up now and then if I stress them at an extreme ROM, but most of the time they’re fine.
12/21/20
Cardio
Incline treadmill walk:
+60lb vest, incline 9, 3mph - 15m
Incline 12, 3mph - 15m
12/22/20
Squat workout
GIANT SETS (jump - squat - core)
Box jumps: (3 steps)
x3
High bar box squat: (mats+2 boards)
45x10
95x5
135x3
185x1
225x1
245x1
275x1
305x1
245x3x5
Ring fallouts: (1)
x7
Band lunges:
3x15
Band upper back good mornings:
x50
CONDITIONING
Tabata jump rope
Leaving work today I felt something buggy with my hip, like a twinge of pain right in the hip flexor area. Stabbed me a couple times getting in and out of my car and eating lunch at home. Decided a nap would cure it and slept for about an hour and went down for this. No pain and it seems my nap was the miracle cure.
The pain did migrate to me knees a bit during this workout, but, this is probably the heaviest total squat workout I’ve ever done. Box squats are the truth, even though they still suck because they’re squats.
Just blasted through the assistance work again as I just haven’t felt like doing more leg work after the main stuff, and it’s helping shave time off. Lower legs were cramping like crazy during the jump rope, but never to where they couldn’t keep hopping.
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12/23/20
Press workout
GIANT SETS (chin - press - core)
NG chins: (wide grips)
x10
+15x5
+25x5
+35x5
+45x5
+50x5
Axle press:
55x10
85x5
95x5
105x3
115x6
115x4
Band Tate side bend:
x10/side
GIANT SETS (press - dip - raise - band)
BTN press:
80x10
80x6
Football bar press:
85x10
85x6
Axle press:
85x10
85x5
Dips:
6x failure
Lateral raise:
10x6x11
Pull aparts:
6x20
Poundstone curls:
x100
CONDITIONING
EMOM:
5 minutes:
Ring pushups x5
Hangboard pullups x5
Burpees x3
5 minutes:
Ring pushups x5
Hangboard pullups x5
Just a fantastic workout today. Warmup sets felt kind of heavy, but then I put my belt on and it was like the bar was floating. I told myself out loud “six” as I stepped up to the bar for my top set and I got that pretty solidly which felt great.
Supplemental work was good, got a great pump and settled into the idea I’ll be at those weights for a bit. During my last set of presses I tried for another rep and it got to my forehead and stalled out. As it came down I just kind of laughed and again out loud said “that’s okay” and moved on.
Got to 80 reps on the curls again then took 3 deep breaths, another 10, 1 deep breath, another 10. Getting closer to all 100 without stopping.
Dropped the burpees halfway through the conditioning. Wrist joints have been buggy the last couple days, think it might be something I’m doing in my sleep.
Deload next week is going to be great.
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12/24/20
Pull workout
GIANT SETS (jump - deads - core)
Box jump:
x3
Deadlifts:
135x5
225x3
275x2
315x1
365x3x5
Plank:
x30s
GIANT SETS (row - chin - core - core)
BB row:
160x3x10
Overhand pullups:
2x7
1x6
Hanging leg raise:
+25x3x11
Band good morning:
3x10
Very tight on time with it being Xmas eve so cut out a little bit. Kept what mattered the most in here.
Pulls were smooth but I was tired towards the end. Deload next week then back to the shorter ROM.
Rows actually felt easier than last week, but chins were harder. Probably due to all the chins I did yesterday. That’s my guess anyway.
12/26/20
Bench workout
GIANT SETS (row - bench - core)
1 arm BB row:
35x10
75x5x8
Axle bench:
50x10
80x5
120x5
175x2x5
175x8
Side plank:
x20s/side
SUPER SETS (press - row)
Close grip football bar floor press: (middle grips)
125x2x10
125x8
Landmine rear delt row: (dumb)
35x2x12
Band row:
1x20
Ring dips:
x27 + rest/pause to 100 - 7 sets
Band pushdowns:
x100 rest/pause
Solid post holiday workout. Felt pretty sluggish early on but that was to be expected.
Deload this next week, so I’ll just have some easy workouts and get back into the swing of things after the new year.
12/28/20
Squat deload workout
SUPER SETS (squat - core)
SSB squats:
45x10
95x5
135x5
185x5
235x1
Ring planks: (1)
x20s
SUPER SETS (lunge - jump)
SSB hands wide reverse lunge:
95x4x5
Box jump: (3 steps)
x5
CONDITIONING
EMOM x 10:
Burpees x3 (dropped these after 5 minutes)
SSB squats 135x3 (paused after 5 minutes)
Nothing to speak on here really, just got some blood moving through the legs and body today. The ring planks are legit.
Box jumps after lunges made them a tougher task. I was curious and jumped up four steps fairly easily on my last rep though so good to know there’s some pop there when it’s needed.
Dropped the burpees during the conditioning as they were bothering my wrist again, didn’t feel like thinking of what to add so just turned the SSB squats into paused reps.
Great time of year to plan a deload week. I wanted to get through that last week of my home grown program but I could see myself taking these last two weeks to just mess around annually instead of sticking to a plan. Make life easier and all.
Helped a friend build a custom Glock yesterday and did some shooting. Great time and now I want to modify mine more haha. Also got to take a couple longer shots with a Bergara bolt rifle. That was super cool.
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12/29/20
Press deload workout
GIANT SETS (chin - press - chin - dip)
NG chins: (upper back focus)
5x5
Axle press:
80x5x5
NG chins: (lat focus)
5x5
Dips:
5x10
GIANT SETS (curls - raise - band)
Axle curls:
30x5x20
Lateral raise:
10x5x10
Band face pulls:
5x15
Figured deload week was as good a time as any to try something I’ve been meaning to play around with. The chin-press-chin-dip giant set has been burning a hole in my brain for a while now. I could see it being useful as something done for rounds in time or an approach to supplemental work. Perhaps I’ll find out when the weather warms up and I change up the training.
12/30/20
Cardio
Treadmill run/walk:
Incline 3, 6mph, 10m (~1 mile)
Incline 12, 3mph, 10m (~.5 mile)
Just getting in the steps, really had to force myself down there and do the bare minimum today. Hate the treadmill but winter and rain doesn’t make for great running either.
1/2/21
Climbing
Indoor
4 pitches and a few boulder problems
First time in the climbing gym in a while. Just went and had some fun, nothing serious. Been a struggle to get in there but hoping I can make it more often. Wrist is a little unhappy with me, remnants of that old injury still so it was good to not have any goals in mind for today.
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1/4/21
Squat workout
GIANT SETS (jump - squat - core)
Box jump: (3 steps)
x3
SSB bottoms up pin squat:
135x1
185x1
205x1
235x1
255x1
265x0
205x3x5
Ring plank: (1)
x20s
GIANT SETS (GM - lunge - curl)
SSB pin good morning: (15)
95x10
105x10
115x10
DB reverse lunge:
80x3x10
Band hamstring curl:
3x20
CONDITIONING
Tabata jump rope
My legs are feeling this already, solid workout. I may have set the pins one notch too low, but that was a challenging lift. Trying to get an adequate brace down in the hole is tough.
The past 3 days I’ve been waking up in the morning with some pretty brutal muscle headaches. I think it’s something with how I’ve been sleeping, but my traps or the muscles that run up the neck into the skull base are spasming and making it hard to sleep/live. Not a big anti-inflammatory guy but they’ve been 100% necessary and effective. Didn’t seem to hinder the workout today.
1/5/21
Press workout
GIANT SETS (chins - press - core)
NG chins: (mid-close grip)
BWx10
+15x5
+25x5
+35x5
+45x5
+50x5
Axle press:
50x10
80x5
90x5
100x5
110x7
110x5
Side plank bend:
x10/side
GIANT SETS (press - dip - raise - band)
BTN press:
80x10
80x6
Football bar press:
85x10
85x6
Axle press:
85x10
85x6
Dips:
6x fail
Lateral raise:
10x1x12
10x5x11
Band pull aparts:
6x20
Poundstone curls:
x100 (85+15)
CONDITIONING
Shoveling snow soon
Solid workout given my lack of sleep the past four nights. My neck is actually feeling mostly normal right now and I haven’t taken any anti-inflammatories today so that’s looking up. Was hoping for one more rep on the top set but it wasn’t there. Solid grind on those two sets though.
Speaking of grind, the supplemental work was exhausting today, I was surprised I got 3 sets of 10 reps in the first few rounds. Arms were screaming during curls. Got to 85 and took a few breaths in the down position, which really upsets my forearms, and then cranked out the last 15.
Going to let some more snow accumulate then move it all tonight so I don’t have to in the morning, or, at least not as much.
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1/6/21
Cardio
Weight vest treadmill walk:
Incline 12, 3mph, 20 minutes
Incline 1, 3mph, 10 minutes
Heavy bag:
60s on/30s off x 8 rounds
1/6/21
Conditioning
Move and stack cord of wood
1/7/21
Pull workout
GIANT SETS (jump - pull - core)
Box jump: (3 steps)
x3
Mat pulls: (7)
135x5
225x3
275x2
315x1
375x3x5
Hollow holds:
x20s
GIANT SETS (row - chin - core - core)
BB row:
165x3x10
Overhand pullups:
3x7
Hanging leg raise: (arm loops)
+25x3x12
Band good morning:
3x12
Great workout. Tight on time so skipped cleans and conditioning, although the work I did last night I’d count towards that.
Pulls were rock solid, best they’ve felt in a while. Thought my lats were going to tear off my spine, but in a good way. Got a great brace and really locked in.
Rows seemed to float today, but they are definitely turning into a back movement rather than a lat movement at this point. Just going to keep riding it out for a while longer. Chins were pretty tough afterwards.
1/8/21
Bench workout
GIANT SETS (row - bench - core)
DB row:
60x6x8
Axle bench:
50x10
80x5
120x5
140x5
180x2x5
180x8
Band twist:
x10/side
SUPER SETS (press - raise)
Close grip football bar floor press: (middle grips)
125x10
125x8
125x6
Overhead plate raise:
25x10
25x8
25x7
ALTERNATING SETS (dips - row)
60s work, 30s rest x 8 rounds
Ring dips: 21, 20, 17, 14
Ring inverted rows (15): 21, 17, 15, 13
Band pushdowns:
x100
Changed up this workout a bit to save on the amount of set up I was doing. Wound up with a nice top set on the bench, but my floor press took a hit. I’m sure I’ll bounce back next week, operating off very little sleep today. Pretty much hit a wall around the forehead on those raises each set. I’ve never been sold on the movement but I’m going to stick with it for a while as folks seem to dig it and it requires nothing in the way of set up.
Went with time sets instead of the rest/pause dips. Got a similar effect and some added back work. Will ride that out this cycle and probably change again.
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1/11/21
Squat workout
GIANT SETS (jump - squat - core)
Box jump: (3 steps)
x3
Bottoms up SSB pin squat: (12)
135x1
185x1
235x1
265x1
210x3x5
Ring plank:
x20s
GIANT SETS (GM - lunge - curl)
SSB pin good morning: (15)
105x10
115x10
125x10
DB reverse lunge:
80x3x10
Band hamstring curl:
3x20
CONDITIONING
Tabata jump rope
Forced myself to do this. Tried rationalizing how the rest of the week would look if I put it off to tomorrow and that didn’t offer any breaks so it happened today.
I’ll be staying away from bottoms up squats for a while I think. Just brutally hard to do them.
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This is how I feel about pin good mornings.
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The trick is to use an SSB and mire in the realm of small weights.
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1/12/21
Press workout
GIANT SETS (chin - press - core)
NG chins: (mid-close grip)
x10
+15x5
+25x5
+35x5
+45x5
+55x5
Axle press:
50x10
80x5
95x3
105x3
115x7
115x5
Side plank bends:
x10/side
GIANT SETS (press - dips - raise - band)
BTN press:
80x10
80x7
Football bar press:
85x10
85x7
Axle press:
85x10
85x7
Dips:
6x fail
Lateral raise:
10x2x12
10x4x11
Band pull aparts:
6x20
Poundstone curls:
x100
Man what a great workout. It was one of those ones where I legit considered taking a nap before, so, I suspected it’d be a good one because for whatever reason that’s when I have my best lifting sessions.
That top set was rock solid. I told myself “7 would be cool” as I stepped up to the bar and they were all there. It was legit one of the best sets of press I’ve ever done. I thought briefly about an 8th rep, it may have been there but I didn’t find out today.
Supplemental work improved too which is cool. Got all 100 reps without stopping on the curls today. By 60 I didn’t think I’d make it, got to 85 where I made it last week and figured I could get to 90, take my couple breaths, and knock out the last 10. Then I thought, are you really going to not just bang out the last 10 and call it a night? The blood rush back into the arms afterwards was brutal.
Decided to skip conditioning altogether tonight. Just going to enjoy the pump and pig out.
2 Likes
Great work!
1 Like