Tuesday, January 19, 2021

Deadlift Day

Gym Temp: 50°

Yard Temp: 29°

Music: Wolves at the Gate, VxV

Warm up w/ 10 minute walk.


Deadlift

135 x 5

225 x 3

315 x 2

385 x 6, 6, 6, 6


Fireman's Carry

100 lbs. heavy-bag x 300', 300' - in over a foot of snow, thought it was safer to do these than anything else since I could easily "bail out" in case I slipped.


Atlas Stones are buried under a foot and a half of snow so the alternative are Plate Rows.

Plate Rows (bumper plates on a loading pin, lift like you're lifting an Atlas Stone) - link is best video on how to do them.

125 x 5, 5, 5 - lifting to chest height.


Pull-thrus

70 x 12, 12


Ab Wheel x 3 sets

Saturday, January 16, 2021

Overhead Day

Gym Temp: 55°

Music: Wolves at the Gate, Captors

Warm up w/ 10 minute walk.


Z-press

45 x 5

65 x 5

100 x 5, 5, 5, 5, 5, 5


Push-ups x 8, 8, 8, 8, 6 - new shoulder did not like these! ouch.


Meadows Rows

125 x 10, 10, 10, 10


Band Triceps Pushdowns

2xMini-bands x 50, 50, 50, 50

supersetted w/ 

Hammer Curls

35s x 12, 12, 12, 12


Supinated Alternating Dumbbell Curls

30s x 12, 12, 12 - Biceps tendonitis starting to creep in again.....

Wednesday, January 13, 2021

Squat Day

Gym Temp: 45°

Yard Temp: 37°

Music: With Blood Comes Cleansing, Golgotha

Warm up w/ 10 minute walk.


SS Yoke Bar Squat

65 x 6

155 x 5

245 x 3

295 x 10, 10, 12


Top-squat Box Squat (to parallel box)

295 + 80 lbs. chains x 5, 5, 5


Yoke Walk

240 x 50'

330 x 50'

420 x 50', 50'


Dumbbell Reverse Lunges

10s x 10, 10, 10


Sled Drags

Backwards 175 x 200'

Forwards 175 x 200' - legs were fried?, only had enough stamina to make one trip.......been getting lazy w/ the recovery stuff.

Tuesday, January 12, 2021

Overhead Day

Gym Temp: 55°

Music: Brian "Head" Welch, Save Me from Myself

Warm up w/ 10 minute walk.


Standing Overhead Strict Press (clean 1st rep only)

75 x 6

95 x 5

115 x 3

135 x 2

155 x 2

165 x 2

175 x 1

185 x 1 - most weight strict pressed since surgery, actually pretty easy, no pain.


Medium Grip Pulldowns (slight pause @ contraction)

160 x 10, 10, 10, 10, 10


Overhead Rope Triceps Extensions

80 x 15, 15, 15, 15

supersetted w/

YT Dumbbell Raises on Incline Bench (both directions)

5s x 12, 12, 12, 12


Rope Cable Curls

70 x 15, 15, 15, 15 - biceps feeling good.

Sunday, January 10, 2021

Deadlift Day

Gym Temp: 40°

Yard Temp: 32°

Music: We as Human, We as Human

Warm up w/ 10 minute walk.


Deadlift

135 x 5

225 x 3

315 x 2

355 x 8, 8, 8


Husafel Carry

150 lbs. Stone x 250', 50'


Atlas Stones too covered w/ ice to use today.


Pull-thrus

70 x 12, 12


Ab Wheel x 3 sets



Friday, January 8, 2021

Overhead Day

Gym Temp: 55°

Music: War of Ages, Void

Warm up w/ 10 minute walk.


Z-press

45 x 5

65 x 5

100 x 5, 5, 5, 5, 5


Push-ups x 8, 8, 8, 8, 8 - OK, but lots of strain on shoulder.


Meadows Rows

125 x 10, 10, 10, 10


Band Triceps Pushdowns

2xMini-bands x 50, 50, 50, 50

supersetted w/

Hammer Curls

30s x 12, 12, 12, 12


Supinated Alternating Dumbbell Curls - slow w/ hard contractions.

30s x 12, 12 - tendinitis not too bad today.

Thursday, January 7, 2021

Squat Day

Gym Temp: 50°

Yard Temp: 33°

Music: War of Ages, Alpha

Warm up w/ 10 minute walk.


SS Yoke Bar Squat

65 x 6

155 x 5

245 x 3

335 x 2

365 x 4, 4, 4, 4


Top Squat Box Squat (to parallel box)

285 + 80 lbs. chains x 5, 5, 5


Carry Medley

80 lbs. keg + 120 lbs. stone + 160 lbs. keg x 50'


Sled Drags

Backwards 175 x 200'

Forwards 175 x 200'


Lungs and throat not doing so well in cold air so just did one set of each outside.