Front Squat
135x5,5,5
225x3,3,3
275x2
belt on
365x3
405x3
405x3
405x3
425x3 very happy to have hit this with only a few minutes rest after being moderately prefatigued.
405x3
One Motion Stone to Shoulder
175x5,5,5
250x3
250x5
250x4, lost it midway and caught it back down in lap and finished the shouldering
250x5
250x5 had to dig in for all 5, really tough
Ab Pulldown/DB Sidebend SS
x15/x15
x15/x15
x15/x15
x15/x15
I hate it as well, but i move so much faster. At least with the weights I’m handling. Should i just keep trying to widen my hands and build up some volume? I do feel the squat grip a TON in my elbows, which is unpleasant.
Push Jerks (axle)
145x5,5
225x3,3
265x3,3
320x3
320x3
320x3 missed 3rd rep on first try, found base again and hit the last rep (belt barely on, lost tightness)
tighten belt…
320x5 last rep was a super grinder, right tricep not wanting to lockout, but got it
270x11 PR post fatigue
5/21/18 - bw 225 took a impromptu 5 days off, feel great now. Kinda needed it.
Front Squat
135x5,5,5
225x3
225x5
225x8
225x10
Farmers figure 8 (weight per hand)
120x300’
120x300’
120x350’
120x450’ I regret not having pushed another 30 foot interval, would have done 500 ft had i known i was so close.
120x500’ reallllllly wanted to put them down toward the end, god this was horrible
5/23/18 - bw 223 water in my area was out so this workout was originally to be scratched and saved for another day, so i ate 6 eggs and guacamole but it came back on just after, and well, i sucked it up and did it. no warm ups!
Deadlifts (conventional)
135x10
135x10
225x8
315x8
belt on
405x5
500x3 hook grip
500x5 hook grip, hand tore, callouses not built enough atm
500x8 strapped up
500x8 forgot to tighten up belt before this, amazingly managed 8!?..but it took every ounce of my being+ puree egg coming out of my nose during reps
GM’s
185x10
185x10
185x10
185x15
STUPID of me to train after eating, had to stand still for 10 min to stop myself from throwing up my breakfast but at least I got some work in and sorta hit a set/rep PR.
Front Squats of Death
135x5,5,5
225x3,3
275x3,3
belt on
365x3
365x8
365x8
365x8 yup…as awful as it sounds. i was clinging for dear life on the last rep of the last set. Huge PR on volume front squat. Extra good considering that i was dripping sweat.
@simo74 yeah, was brutal. I’m gonna feel it all week lol. Love it though.
@T3hPwnisher I keep having to hit rep PR’s on front squat in order to feel secure in my mind that i can hit 500. Then I realize, I’ve been hitting rep PR’s for a LONG time now, and honestly, I think I’m just really scared. I can pull a max deadlift or overhead anyday, but a max front squat? Absolutely horrifying.
5/29/18 - bw 226, bad FS doms, but still tried to get some GM’s in. Not a super intricate workout, but I went hard as fuck on what I did.
Meadow’s Row
25x15
50x15
75x15
100x15
100x12
100x12
100x15
drop set
75x20
50x15
GM’s (slow tempo, not locking them out)
135x15
135x10
135x10
185x10
225x10 the DOMs from front squats…omg.
225x10 did all the sets without a belt, got more hamstring activation since i usually put my belt on around 225 for GMs
Band Pull Aparts
x15
x15
x15
x15
My thumb is still ripped up and I need to let it heal, it actually retore cause I was doing something stupid.
6/4/18 - bw 225, one of those days where i realized how much stronger my squatting/posterior chain has gotten. BIG PR on stones!
Front Squat (No Belt)
135x5,5,5,5
225x3,3,3
275x3,3
335x3
405x3 not bad for beltless, lost brace on the last rep and it was all spinal erectors, still felt comfortable
Stones to Shoulder
175x5,5,3
250x3
tacky on (hands only)
250x3 to shoulder+2 one motions
250x5
320x0…so close
320x1 to SHOULDER, And it was fucking easy. woahhhh
320x1 to shoulder, easier than last!
Stone One Motion
320x1 one motioned to probably a 45-48 inch loadable height. HUGE milestone. I remember the 320 (20inch dia) being hard to even lap, let alone attempt to one motion.
Stone laps to full extensions
320x3
320x3
320x3 smoked
I gotta say, the shoulders were freaking awesome, but I’m most happy with one motioning it. I think a true one motion, given it’s with a 20 inch diameter stone, is harder than shouldering. It certainly was for me. I barely finished the rep.
Had 5x5 planned with 550 on conventional deads but ended up fucking up my back on the second set. Pretty much what happens to me when I train conventional too much, especially after something like heavy stone work.
I will likely begin training sumo deads again. I think that’s probably my best bet for getting my deadlift up and staying healthy.
6/9/18 - Bw 223
Strict Overhead Press
135x5,5,5
185x3,3
225x6
225x6
225x6
225x6 A PR, but it felt awful. All sets felt unstable and reps pushed forward instaed of back or directly up. Totally not happy with it, even if the weight is “a lot”.
Overhead Rack Lockouts
135x10
185x8
185x8
225x8
drop set
185x6-7
135x a lot, fucking brutal omg