rest pause | ring dips and rows | fuck you i like this

Ring Dips
42x5,2,1
20x13,3,2
BWx12,3,2

Ring Rows
20x11
10x15,3,2
BWx13,2,2

Accessory (bands):
tri ext
rear delt raise
rows

Adding rows to replace pullups made a huge difference here. Dips felt solid even though I hit well under my rep goal. Found out the dip rings were crazy off centered. Fun beans yo. I kinda like this day as a strength/hypertrophy day with 2 full rest days in between (although both are used for conditioning).

I like the amount of volume I'm able to get in here. Not sure if Doggcrapp (which, while this is rest pause, it def isn't Doggcrapp) would render higher strength and size results at a higher frequency and a lower volume, but I like getting more volume at the lower intensities.

condition | morning workout

10min

Ring rows, bodyweight only 

- fail - 2 reps

- multiple heights per set

Depth explosive pushups x5

Run the length of my yard x6

wisconsin condition | phased approach

Wisconsin ish style

Ring Dips 60x1. More in the tank.

Ring rows 1x20

Rear delts bands

Condition

5x3 bss jumps

10min 

Medicine ball slams x5

Bear run 

Crab walk

Back not feeling bad after slams but not great either.

1 month. Back recovery yo. Bear runs**, on the other hand, feel great.

strength | dips | last time we go to failure

Going to failure is literally burning me the fuck out man.

I'm buying full into Ross' performance based training, and performance ain't based on going to failure.

Dips 35x9
Dips 15x16
Dips BWx13

Good sets regardless

conditioning | more burpees fuck it

More or less repeated the last conditioning workout. It was 10x easier, but I wish I mixed things up as suggested. Next time.

Round1 x 60s
2 x45s
3 x30s
4 x15s

Movements
Burpees (god help me)
Chinups
Bear walks
Pushups

Rest pause | ring dips and chins | punch the clock

1 rep gain on both pullups and dips. Arms and shoulders are getting noticeably bigger. Nothing really to report otherwise.

Ring dips
35x7
15x6,2,1
BWx4

Ring pullups
25x7,2,1
10x6,2,1
BWx5

Accessory: Added BFR. All movements below used bands with cascading sets.
Tricep extensions
Rear delt
Shrugs
Curls

conditioning | rosstraining | mah work capacity

Been reading ross trainings book "never gymless" a ton recently. That dude is:

1. motivating as fuck. Hes in his 40s and has maintained a stellar work capacity

2. On an ethos plane of existence that i can get behind.

Im still getting bigger and stronger doing what i do, but the worst part about age is feeling lethargic. Thats not because you cant have energy past age (fill in the war story blank). Its because god mode slowly gets turned off and you have to work harder for what you want.

In never going to abandon size and strength, but Ross' ethos is rooted in conditioning and power. I need that in my life right now.

This workout told me my work capacity absolutely sucks. Just fucking abysmal. This is a great thing. It means im going to level up quickly because theres a ton of room to improve.

4 rounds

Burpees

Ring Pullups

Bulgarian split squats 

Pushups 

Round 1 60s per exercise

2 45s

3 30s

4 15s

The only thing i would change here is switching out burpees with bear/crab walks. My back just isnt up to jumps yet.

This workout has an optional footnote of isometrics later in the day. To be continued.

Edit: Isometric workout
[
One arm chinup holds 3x6 seconds (3 joint angles)
One arm dip holds 3x6 seconds (3 joint angles)
]
x6

Today I ran like a fucking bear

All fours. Sprinting as fast as I could in small intervals. Did this for about 12min. Neighbors think I'm psycho fuck-em.

I'll tell ya what man:

• This is rough conditioning. Conditioning is best when you're doing things you're bad at. And bubbee, I'm bad at running on all fours.
• I feel an odd amount of stability in my abs, back, and knees I haven't felt in months. Weird. good weird.

This is actually the second time I ran like a bear this week. I'm a fan. I'll eventually get filmed by the college kids across the street. Yolo.

Actual workout:

• Bulgarian split squat jumps. 5x3 per leg.
• 12min bear runs

Edit 7/10: Surprising outcome. Running like a bear is really laborious on the traps. My traps felt sore earlier this week as well but I discounted it. Today, my traps, legs, and glutes are all lit up (no doubt also in part to jumping BSS). 

Straight sets | Dips and chins | Bodyweight only

Was having a tough day yesterday. I decided to get some tonic work in instead of burning down my house.

Ring Dips BW
14,11,8,5,4

Ring Chins BW
12,,10,8,7,4

~3min rest between super sets

Accessory: Add BFR bands cause why not, all band work
Tricep extensions
Lateral raise
Shrug
Curls

Rest pause | dips and pullups | punch the clock

Nothing crazy to report here. All lifts are progressing slowly but are progressing.

I dialed back assistance a bit because it's been taking way too long wen I have a billion movements.

Ring dips
35x6,2,1
10x11,3,2
BWx12,3,2


Ring pullups
25x6,2,1
10x9,3,2
BWx11,2,2

Assistance (bands, multi set)
Press 45 deg
Low row
Tricep extension
Hammer curl (only to try out BFR bands)

Gettin the itch to play up Wisconsin again. Shit is addicting as hell and great for strength. The one thing I really love about my current setup is I can plan when to break a fast.

Rest Pause | Ring dips and pullups | -10% workout

First set of dips went well. Literally everything else did not. -10% workout across the board.

Workout
Ring dips
30x10
10x5
BWx10

Ring pullups
25x4
10x8
BWx10

Acc: Bands
Pulldown
Tricep overhead extension
One arm row
Curls
L raise
Shrug

Rest Pause | Ring dips and pullups | Band Accessory

Good workout all things considered. Taking 2 entire days off between sessions (i.e.: lift OFF OFF lift) has been difficult to do but a good call. I feel rested, can actively see strength progress, and look bigger. All good shit.

Ring Dips | Rest Pause
30 x7,3,1
10 x12,4,3
BW x11,3,3

Ring Pullups | Rest Pause
20 x8
10 x11,3,2
BW x11,5,2

Band Accessory
Standing rows
Tricep pushupdowns
Hammer curls
Shrugs
Standing rows
Lateral raises

Notes on accessory:
I like the idea of starting and ending with rows and lateral raises. They take very little effort wise and work on body parts I need bigger.

Cut out of accessory

• Bent over rows because they were a shittier version of standing rows. 
• Band bench presses. Haven't found a good way to do these incrementally. May try standing one arm press forward next time. EDIT: Just tried this and fuck ya I'm doing this.

Edit2: add band pulldowns dude. 

sled drag | 200 lbs | 13ish min?

200 lbs is a guess. 

100lbs from kettlebells

Anywhere from 100 to 125lbs of sand

Heavier drags felt really good. Less conditioning and more pure strength. 

rp | Ring Pullups and Dips | Rest Pause

Volume and weights are slowly creeping up! Good news all around.

Getting downvoted on my small ass youtube channel. Yessssssssss. FEEEEEEED.

Workout
Note: Pullups and dips were super setted. Not sure how I feel about this.
Ring Dips
25 x 9
10 x 11,3,2
BW x 13,3,3

Ring Pullups
20 x 6,2,1
10 x 9,4,2
BW x 11,5,3

Accessory: 1 set per movement, massive dropset with bands
Tri pushdown
Rows
Lateral raise (small band only)
Curls
Shrugs

garage gym equipment: current and future

Current

2 pairs oly rings

2 sandbags (60lbs, 100lbs)

3 kettlebells (16, 40, 62 lbs)

2 weight vests (24, 50lbs)

1 keg

Paralettes

Bands and chains

Ghetto sled

Although the oly rings are the stars of the show, all of my equipment is getting used (minus the keg).

Future

Xpo trainer sled

Tire and sledgehammer

Climbing rope

I keep on asking myself how i can train my lower body in this condition. The answer always comes back to sleds. Possibly some light sandbags and z squats, but mostly sleds. I really wish i could try the xpo before i sign in blood, but all signs point to this being a great piece of equipment that doesnt need weights.

condition | sled light 10min

Fuck my back man. Sled work is amazing and i love it to death. The scariest part of this workout was lifting the sandbag to place it on the sled. After that, its all recovery baby.

Sled work is OP. I do wish i could do heavy loaded carries like i did Sunday, but the current risk is not worth it.

1 week of sled work last week let me do things i didnt know i could do with sandbags. What could 1 month do? 2? Partner this with rwst pause upper body work every 3 days. Baby you got a stew.

Hurt

I don't know if my sandbag medly this weekend or the massive amount of band deads fucked me up, but I feel like asshole. I hate this. I don't mind the constant prehab or restorative exercises, but if they can't prevent days or weeks like this then what is it all for?

Felt discomfort last night. Heat emanating down from my back to my legs and feet. Keeping lifting purely to upper body work. May explore pulling the sled tomorrow depending on how I feel.

I will beat this. I will not be a war story asshat in his 40s.

2x daily big 3 is still the dosage I need.

rp | dips and chins

Didnt make my reps this time. Feeling not so hot overall. Not sure what is wrong, but my diet is the first thing thats got to improve.

Ring Dips (rest pause sets)

25x 6,3,2

10x 11,3,2

Bw 9,3,2

Chins (rest pause sets)

20x 6,3,3

10x 9,2,2

Bw 13,6,3

Bands, 1 set to way past failure on each exercise. Massive drop-set using band tension.

Tri push

Row

L raise

Curl

Bench 

Shrug

Stiff leg deadlift

NOTES:
Next time without pre-workout supplements. Supplement fast time dude.
Rest pause worked great in this instance. If I'm not going to make my goal reps, I want to push myself to a point where next time I will.
2x week Dips is fun but difficult. I honestly just don't have anything I would rather do right now. Ring pushups and HSPU aren't in the cards but should be in the future. Eventually I'm going to stall out and need alterations on each exercise. 

rp | dips and rows | punch the clock

Woke up at 430 so not at my best, but things didnt go badly at all. Top sets were both solid. Backoff sets were fine but i didnt get enough volume. Keeping lower weights where they are at.

Ring dip

20x9

10x8

Bwx9

Ring row, feet elevated above head

20x10
10x9
BWx10

Minor assistance:
Tricep pushdowns
Rows
Lateral Raises
Curls
'Bench Press'

NOTE: All minor done to failure repeatedly with resistance bands. Something akin to:
- rep until reach failure
- move hand on the band/s in order to decrease tension (kind of like an extended drop set)

BIG fan of this minor assistance. Little to no injury risk. Big fucking pump. 

day after dinosaur training | I've never been this sore

Some of this soreness is negative-ish (near my lower back, feeling some instability near my discs) but everything else is both amazing and awful. Apparently my stabilizers suck because I'm walking like a drunk. My biceps in particular feel broken and torn. I hadn't been able to properly squat since last September, but somehow sandbag zercher squats felt fine just fine.

Given how long this workout took - about 1.5hrs - this may be a 1x a week thing. I'd like one of my conditioning days during the week to include one portion of what I did yesterday. Something like 10min of front carries or bear hugs.

dinosaur training | sandbag medley | best shit ever

This is the best training session ive had in 2 years. Literally since i herniated discs in aug 2018. 

Warmup

Stuart mcgill big 3 , reps 4,3,2

Workout 

Note: light sandbag was around 75lbs. Heavy around 100lbs.

Light press 7,7,8,7,9

Heavy bear hug x5

Light curl 9,5,3,3,2

Heavy front carry x5

Light zercher squat 10,13,15,12

Light shoulder carry (1xeach shoulder)

Took about 1.5hrs

sled work 10min | bear hug 1xamap | hang

Backwards sled pull ~ 100lbs non-stop for 10min
Bear hug also started with an overhead hold
Hang felt...off?

rp | pullups and deads

Ring pullups
BW+10 x 9
BW x 12
BW x 9

Sandbag deads
2 bags x 9
1 bag x 40

Obviously, bag#1 was fuckin heavy. My grip gave out way before my hips did.

sled work 10min | bear hug 1xamap | hang

sled work 10min | bear hug 1xamap | hang

Nothing special here. Walked forwards instead of backwards with the sled for some variety.

rp | ring dips ring rows

Main

Ring Dip 

bw+10 x 9

Bw x 11

Bw x 6

Super set

Ring row

Bw+10 x 10

Bw x 13

Bw x 10

Acc

Sandbag curl x ?, 12

Kb french press x ?, 14

Hang

1x forever 42lbs

Warmed up with modified cuban presses

Everything feels good if not weak

4min rest between main superset 

sled work. been a long time baby

I really really missed these. Low impact on my back, and i feel my entire posterior chain light the fuck up. After feeling my back get a little squirrelly post swings in the last 2 weeks, it's time to actually make a change.

Today:

14min sled drag, 150lbs

Sandbag bear hug 1x as far as possible

New schedule

3x a week, reverse pyramid

1-3x a week, walks or sled training

Saturday: off or sandbag work

week 4 | carry and swings

Taking it easy on the back today (no weight vest). Found out swings feel even better if your butt fights the weight on the swing down.

10min carry 42lb kb

3 rounds 40/20 swings 

week 4 | commentary on chinups

Taking it easy on actual workouts. It's possible my back needs actual time to heal, so I'm sticking with 100% upper body work and daily walks for the next 1-2 weeks.

It feels great to be back on daily chinup work. I've noticed that greasing the groove works wayyyyy fucking better when the two moves used are completely divorced from each other.

WAS doing:
Chins (weighted)
Dips

STARTED doing:
Chins (BW only)
Ab wheel

rp | week 3 | pushups and belt squats

Actual lifting session! Working with what i have around at the moment.

Elevated pushups reverse pyramid

- used paralettes with fat gripz

- legs elevated on the second run of a ladder

Bw+50lbsx5

Bw+30lbsx9

Bw+10lbsx9,5,3 rest pause 

Belt squat

1x30 100lbs of kettlebells

Rested between reps when needed

condition | week 3 | throws and swings

10min throws

4 rounds swings 

condition | week 3 | carries and swings

Another great fuckin workout. Not sleeping great so took this one super easy. Shoulders, back, and knees all feel pretty good right meow.

10min
42lb KB suitcase carry
20lb weght vest

3min
Soft style KB swings 40s on / 20s off

Dinosaur Training: Sandbag workout

From Brooks Kubrick's book 'Dinosaur Training' chapter on barrels and sandbags. This workout is meant to be done methodically (i.e. don't rush through sets, this is not a conditioning workout) with a goal of training stabilizing muscles.

5x1 Clean and press | 100-150lb sandbag
5x1 Bear hug and carry | 100-150lb sandbag | Each set until you fail
5xamap Curl | 100lb sandbag | Singles are fine
5x1 Front carry or farmers walk | 100-150lb sandbag | Each set until you fail
1x50 Deadlift | 150lb sandbag | As many sets as needed to hit 50 reps
1x1 Shoulder carry | 150lb sandbag | Each set until you fail | 1 set per shoulder (2 sets total)

condition | week 3 | throws and swings

sandbag throw 10min
3 rounds kb swings 40s on / 20s off

Loving this shit.

Had to take my rings down temporarily so the grease the groove work is on hold (Pure conditioning for the time being). My right shoulder has been giving me problems, so I want to focus purely on GTG chinups once I'm back. Specficially, BW only reps.

condition | week 3 | carries and swings

Rolling a die to determine what conditioning move and what vest weight will be used.

Today: 

10min carries

42lb kb

40 lb vest

3 rounds 40/20

Soft style kb swing 42lb

I feel way safer with the soft style kb swing. Its a nice end to a workout instead of being the workout.

6 weeks | week 2

Cannot tell you how many fucking times i wanted to switch methods. Again. What stopped me wasnt something noble. What stopped me was wondering when the fuck id be able to do it. 

Im quite fond of the endless mini workouts with a few conditioning days mixed in. 

Today went great! 

Ring Pullup +10lbs x 11, same reps as last week + 10lbs

Ring dips x11, 5 more than last week

Goblet squat 1x30 42lbs

Accessory , 3 sets of amap

Sandbag curl

Sandbag press

Band shrugs 

week 1 test | 2020-75 | ring stuff, condition

Took the day off yesterday to let some of the fatigue bleed off and glad i did.

Workout

Ring pullups 1x11,bw

Ring dips 1x7, bw

Kb weighted carry 20min

- suitcase

- rack

- waiters

Band shrugs

Ring curls

Both sets were super strict with pauses at the end of every rep. Im still not used to the range of motion on these so I'm not ready to add weight. The pullups, however, ill add weight for next week. 

I think it's better to keep with just dips and pullups until my progress slides a bit (instead of rotating in rows, pullup variations, or pike pushups). Went a bit ham on accessory cause why not.

Reminded myself how much i fuckin love one handed loaded carries. It's amazing conditioning and a great restorative for shoulders and back.

6 weeks | Week 1

Fun fact. I've felt ragged since incorporating one lift a day. Whether that's because I'm not eating/sleeping enough or my training is driving me into the ground, I don't fuckin know. I'm tired of switching around.

6 weeks. Remember. RE_MEM_BER.
Daily:
- Ring pullups, ring dips, ring rows, and pike presses
- all grease the groove, do not even flirt with failure

1-3x a week:
Quick and the dead or sandbag throws or loaded carries
Followed by band good mornings

Edit: this shit is harder than it should be. Every day i dream about what i wish i was doing and its bullshit. Stay the path. 6 weeks.

quick and the dead | 2020-74 | 100 reps

30min

16lb kb x100 reps

Knuckle pushups x100 reps

5/4 scheme 

maintenance | 2020-73 | volume target 52 pullups, also dips

Woke up annoyed. Want to sleep. Did my stuff.

52 pullups in 20ish min
only about 20 dips but concentrated on better form

maintenance | 2020-72 | volume target 51 dips and pullups

Rings all around. Felt slightly harder than yesterday, but i match or exceeded reps per set every time in comparison.

Total volume

Ring pullups 58

Ring dips 53

Volume target: 51

Total time: 13min

Mentioned this yesterday too, but this feels really, really great. Wouldnt mind a 2 a day once my schedule nornalizes.

- day time pullups and dips

- afternoon explosive stuff (throws, jumps)

maintenance | 2020-71 | ring dips and pullups

Time is tight this week due to an insane 1 week implementation. Not sure if lifting heavier is burning into my recovery but it sure as shit isn't helping.

This morning I reverted to an old Chad Waterbury standby.
https://www.t-nation.com/training/13064-pull-ups-in-5-months

Aggressive high frequency bodyweight only movements on rings.

Today
59 ring pullups
51 ring dips

Broken into about 6 sets with 3min rest

I can't deny how good I feel right now. Not sure if that is positive feedback shining a light as if to say YES YES YES MAN this is the thing or if a lower intensity day was needed.

one lift a day | 2020-70 | strength and hypertrophy | ring rows

Absolutely didn't feel like doing pullups today. Did ring rows as singles clusters and that felt fine just fine.

Ring rows + 30lbs

10x1, 20s rest between clusters

3min rest

10x1, ditto

3min rest

5x1, ditto

3min rest

5x1

3min rest

Ring rows bw only

1x18

one lift a day | 2020-69 | strength and hypertrophy | handstand pushups

Time is short today and I've been feeling pretty worn out.

Switched from rest pause to its cousin clusters.

Handstand pushup x BW, dead stop each rep
15 single reps
10-30 seconds rest between reps

I would have added in some pretty significant rest if the reps slowed down, but everything looked solid.

one lift a day | 2020-68 | strength and hypertrophy | ring pullups

Ring pullups

Set1: 30lbs 6,3,2

Set2: 10lbs 9,5,3,2,1

Set3: bw 11,7,4

Total volume: 53

Time: 15min

Top set
https://www.youtube.com/watch?v=PZ80sAsyRwk

Accessory 

Single arm ring curls 1xamap per arm (alternate arms)

Single arm ring rear delt (ditto)

one lift a day | 2020-67 | sandbag throws

Sandbag didn't explode this time!

Spent 20min throwing the sandbag over my head. This worked way better than saying I'm going to do X reps per minute. More so went like:

• throw the bag overhead
• wait a little
• do it again

Works great. Was fuckin hard. Looking forward to do it with more weight in the future.

one lift a day | 2020-66 | strength and hypertrophy | ring dips

Been a week since i started doing legit one lift a day. Definitely seeing a little less definition in my arms due to the decreased direct arm work, but most of what i saw were just aesthetic pumps. Strength is up across the board on all movements, so no complaints.

Interested in how sandbags are going to change the dynamic (assuming this one doesnt rip).

Warmup

Shoulder mobility

Workout: ring dips

Set1: +30lbs 10,5,3

Set2: +10lbs 9,4,2

Set3: bw 11,6,2

Total volume: 50 reps

Total time: 15min

https://www.youtube.com/watch?v=e9PYOZJk9No

one lift a day | 2020-65 | power | KB Swings

100 swings 45lb kettlebell
Feels OK on my lower back

I'm feeling a little tired overall.

one lift a day | 2020-64 | strength and hypertrophy | close grip pullup

EARLY START BROTHER

Tomorrow we will retry sandbag tosses with a new sandbag (i.e. some shit bag I bought and never used). Today I rehashed pulls again and you know what. I say fuck bodyweight rows. Fuck-em. They feel...ok? I like vertical pulls 100% better so vertical I will pull.

Warmup
Shoulder mobility

Workout: Close grip pullup
Set1: BW+30 x5,3,2 (video)
Set2: BW+10 x7,5,4
Set3: BW x11,8,4

Total volume: 49
Total time: 15min

https://www.youtube.com/watch?v=9ZRHK2QpK30&t=17s

Really impressed with the last set. This variation felt great overall, but it helped a ton to switch over/under grips every set.

one lift a day | 2020-63 | strength and hypertrophy | vertical presses

Man oh man did I want today to be a sandbag toss power day. And it was too, until the fire nation attacked (i.e. the sandbag exploded after rep 4). Called an audible and did presses instead.

Warmup
Big 3 back prehab
1x30 per side weighted step up

Train
HSPU Set1: 7,1,1
Pike PU Set2: 7,5,5
Pike PU Set3: 6,5,3

Total volume: 40 reps
Total time: ~15min?

one lift a day | 2020-62 | strength and hypertrophy | tuck lever rows

Interesting attempt at exercise. I have 0% of the motor pattern down for these, so these reps have less to do with a lack of strength and more so a lack of skill. I need to be able to do a row without a barbell, so my options are basically:

• Ring rows
• KB rows
• Dis shit I'm doing now

I can give a billion reasons why I'm ignoring the first 2, but it comes down to they're not interesting right now. 

Rest pause sets

Set1: Bw+10lbs, 3,3,3

Set2: bw, 6,5,5

Set3: bw, 5,4,3

Total volume: 37 reps

Total time: 15min

Set1 filmed. Sideways for reasons.
https://www.youtube.com/watch?v=aVFtrUBEVTo&t=28s

one lift a day | 2020-61 | power | kb swings

Couple of adjustments here that all proved beneficial.

Changes: 

- warmup included back prehab big 3

- swing stance is feet straight ahead instead of slightly pointed out

- each set starts 5s earlier by lightly picking the bell up and starting the swing 

- add some fuckin aggression. Make so.e noise

Warmup

Big 3 back prehab

Workout

Kb swing 45lbs, 100 reps in 15min

5 reps / set, 1 set every 30 seconds

Rest 1.5min after every 4th set (every 20 reps)

Cooldown

Unfucked my sandbags by releasing about 50lbs into a duffle. Practiced a few things for future workouts.

- carries on shoulder 

- throws forward

- throws behind (like a keg toss)

All bore fruit. 

one lift a day | 2020-60 | dips, actually one lift dingus

Doing more than one lift is not one lift 

DOING MORE THAN ONE LIFT IS NOT ONE LIFT 

the point of olad is to lift heavy, lift often, and remove junk volume. This is not what ive beem doing. Remember this.

Warmup

Shoulder mobility

Workout, ring dips, rest pause

Bw+30 x 7, 4, 2

Bw+10 x9, 5, 3

Bw x10, 6, 4

Total reps: 44

15min

Changes

Filming myself lifting these past few days was a great idea. Couple of notes:

1. I'm still too fucking fat.
Teetering constantly around the idea of fasting. Even enjoying fasting. But I keep edging back to 'well I just lifted so I should probably eat.' Bro. What gains are you trying to hold onto?

Later down the line once I can safety say I'm actually actually lean, it may make sense to ease back on the fasting gas. But for right now, it's time to use what I know works.

20 / 4 fasting window.

No idea why, but 16/8 is dogshit for me. The later I push my window in the day, the better and better I feel and look. Seeing as most of my training now is bodyweight based, strength losses will be mitigated by corresponding fat loss.

2. I'm doing too much shit.
I stated in a previous post that adding a few assistance movements to the 'one lift a day' isn't breaking the bank. I still believe that. But super setting every main lift with an arm movement is a waste of precious time.

There's nothing wrong with a little arm work at the end of training. Will need to see how lowering arm volume overall impacts my ability to level up with pullups and dips.

one lift a day | 2020-59 | ring pullups

Ring pullups BW+30lbs x 4
Ring pullups BWx25min

Top Set
https://www.youtube.com/watch?v=hqoWLcYSxNg

Nothing to report here. Very average workout.

one lift a day | 2020-58 | weighted carry

20min KB carries for 20min
suitcase carry and waiters walk
Wasn't feeling shit today so this was just easy cardio.

one lift a day | 2020-57 | ring dips

Great day! Greaaaat fuckin day!

Warmup:
Shoulder mobility

Workout:
BW+30lbs x6 ring dips
BW ring dips x27min; avg 5 reps/set

Super Set
Back level tuck rows + pelican curls or ring curls

Cooldown:
BW squat 1x10
Foam rolling hips


More on the squats and hips in the next post. All I want to say is my knees have gone from feeling wretched to somewhat normal in the span of 2 weeks. Leg work was always 'possible' but my knees would feel irritated for weeks after.

one lift a day | 2020-56 | sled pull (new method!)

Had a dream about to jerry rig my sled to be a hip pull instead of an arms pull. Attach my dip belt through the straps and BOOM. What was an arm driven exercise is now 100% lower body.

Looks like:

Felt mostly great with the exception of massive chaffing on my stomach. Will wear a tank next time to mitigate damage.

Back felt...ok with this? Feels a little tight to be honest overall. Ass feels soggy which isn't good. Don't know if I hurt myself and just don't feel it yet, or if my glutes just haven't been worked in a good long time.

20min forward walk
~150lbs resistance

one lift a day | 2020-55 | ring pullups

Warmup: shoulder mobility

Workout:

Ring pullups 1x8 24lbs

Ring pullups bwx27min

Super set with ring tricep extensions

Accessory:

1x3 pelican curls (ahhhh wtf)

2xamap ring rear delt work

1xamap lateral raise

1x3 goblet squat

Cooldown

Foam rolling hips

Shoulder mobility 

Big 3 ab work

Notes

Progress is going really well all around. Bodyweight reps per set for both dips and pullups has gone up from 3 to 4. Super set and accessory movements (except pelican curls cause wtf, more on you next) start unilateral then end with both arms. Usually getting around 4 reps total per arm per set. Rear delt stuff is unique as the goal is to go balls out. Until i start incorporating vertical presses, this is going to be the way to go to build strength (but mostly size) in my shoulders. 

Keep trying to figure out the next home gym purchase, and i always fall on a few things:

- trap bar

- 3rd pair of rings with longer straps (use for pushups and hspu)

Getting fatter but thats 100% diet failure.

And then, pelican curls

HOW THE FUCK DO YOU DO THESE. NOTHING FEELS RIGHT BUT THE PUMP IS SO INTENSE AND I LOVE IT AND I HATE IT. 

3 pelican curl negatives felt more intense than 27min of ring curls. Stew that shit around your mouth for a bit. I need to figure out how these work even if only for the negatives.

My compliment to the next dips session may not include curls at all since i found im able to do back level tuck rows. Would really like to get more stable with those before i start chasing biceps.

one lift a day | 2020-54 | ring dips

Ring dips bw+24 x9

Bwx28min

Ss boyweight curls

one lift a day | 2020-53 | ring pullups

Ring pullup BW+20 x6
Ring pullup BW x 27min
super set Ring tricep extension (one arm, then two arm)
Ring shoulder extensions 1xamap, partials when I couldn't do full ROM
5lb DB rear delt raise 1xamap
15lb partial kb raise 1xamap

one lift a day | 2020-52 | kb sumo deads

Kb sumo deads with 62lb bell

20min

Focus on speed and contraction at the top of each rep. Felt great overall.

one lift a day | 2020-51 | 15 min of dips

Pretty sore today, so letting my foot off the gas a bit.

Workout

Ring dips bw+20lbs x 6

Ring dips bw x 15min

Super set

Ring curls

Last set

Planche pushups 3x20s holds

one lift a day | 2020-50 | kb sumo deadlifts

I've been getting pretty annoyed lately. Every time i pick something up my lower back feels weak. Most days my left knee feels still as fuck.

I probably still have herniated discs, but im not in pain or discomfort. My knee likely isn't hurt anymore, i just havent used it in a long ass time. Doing high rep low side step ups feels like oil in the machine. Daily stretching and foam rolling feels like it is releasing tension everywhere. My calves were sore as fuck last night after some painful foam rolling. It felt like they had been tensed and balled up for god knows how long until i gave them a once over.

All of this is good news. My body isnt healthy, but it isnt hurt either. Daily maintenance is keeping this gravy train going. 

Enter today. It's been a long time since ive straight up done deadlifts. Swings, sure. Carries, sure. Drags, ok. None of these things really get a good hinge going for high reps as they all have separate goals.

Todays goal was simple:

Get as many sumo deadlift reps in as possible in a short time period.

Start reforming my lower back and erectors.

Build da booty.

Workout

12min 62lb kb sumo deadlift

No sets to failure

Warmdown 

4 hangs (as long as possible)

Fuck these feel good.

One lift a day | 2020-49 | Main: Ring Pullups | Many thoughts on accessory movements

Came into this with extremely sore biceps from ring curls 2 days ago. This didn't impact my top set at all, but near the end of 30min of bodyweight pullups I was down to about 1 rep/set.

Arm super sets
I'm definitely sold on super setting the 'one lift' with some sort of antagonist arm movement on the rings (pullups+ tricep extensions, dips + curls). You may say well wait a damn minute now it's not one lift a day anymore. Ya no shit. This was never Dan John's program. This was a way to train+tan while in quarantine on a daily basis so I can emerge from this Corona hell a majestic golden middle eastern eagle.

I want arms and I don't want an arm day. As long as my strength sets aren't impacted, arms stay in the picture.

One arm ring curls/extensions
Part of the reason my biceps are still sore is I tried out one ring curls about halfway through my time. This + intermittent negatives is fucking $$$$. Attempted the same thing with ring tricep extensions today and was very pleased with the results. What originally feels too easy turns into a 2-4 rep set. When that gets too difficult, switching to the two-armed version feels like it has more merit because what essentially feels like pre-exhaustion.

Shoulder flyes 
THREE??? THREE EXERCISES? Ya bro. This one takes all of 1min at the end of each pullup/dip session. Switching over to dips from pike pushups was the right call, but I have no desire to stall out or injure my shoulders just because my tits are getting the spotlight.
    
Super easy. Ring flies until you start getting tired. Then ring flye negatives. Rear delts get smoked without eating into recovery.

Warmup
Shoulder mobility

Workout
Ring pullups BW+15lbs 1x9 (level up bitchhhhh, easy set)
Ring pullups x29min as many as possible

Super set
Ring tricep extensions (one arm, then two arm when sets became 1 rep/set)

Closing thoughts
Working my biceps in isolation is definitely helping my pullup strength. My back isn't getting sore at all from this (yet) which is a stark comparison between my chest and biceps. Unsure if this is because my back is more conditioned than everything else, I also use my back for 'lower body' days, or if I'm not doing a good enough job pulling with my back. 

Edit:

Day after pullups, lats are still not sore. Triceps, on the other hand, are burning. 

one lift a day | 2020-48 | 40 swings

Like the title

40 swings

Taking it extremely easy still

Heart didn't entirely mind this cardio but my lungs are not up to the task yet. 

One lift a day | 2020-47 | ring dips

Actually completed 30min of dips today. No issues a la COVID.

Ring Dips BW+12lbs x 10
Ring Dips BW ~ 50?

Super set with ring curls

One lift a day | 2020-46 | sled drags

Took it WAYYYY easy today.

Sled drag 20min. 100lbs only.

Fuckin COVID

One lift a day | 2020-45 | pullups

Lung capacity today was a little bit mehhhh. Ended up stopping after around 6 sets, but i still made some solid progress.

Ring Pullups

Bw+ 12lbs x 9 reps

~ 6 sets of bw only

Ring Tricep Extensions

6 or so sets

One Lift A Day | 2020-44 | Pike pushups and ring curls

Warmup
Shoulder mobility
A couple of sad attempts of full parallette HSPU's

Workout
Pike pushups BW+12lbs x 7 (increase of reps from last time)
Pike pushups 30min worth of BW. No idea how many reps.
Ring curls super setted with pike pushups. No idea how many reps.

The arms superset is killer. Get some easy volume in for arm hypertrophy with little expense to the main lift. Only modification (which I was doing anyways before COVID decided to fuck with my cardio) is to do (Push+Ring Curls | Condition | Pull+Ring Tri Ext | Condition).

One Lift A Day | 2020-42 and 43 | Swings(42) Pullups(43)

Swings were fucking awful. I finished 40reps and had to stop. Felt a huge amount of liquid pooling in my lungs early on. the rest of the day was likewise not great.

Circa today, however, I've been coughing stuff up like a champ. Today was a full day of lifting and tanning.

Pullups
BW+15lbs x 7 reps (same as last time)
BW pullups 30min. Avg 4reps/set

Been reading a book on knee pain the past few days so i can at least try and deal with my asshole knee (injured last October). Literally any sort of squat or lunge makes the entire join angry and inflamed. On the other hand, the right type of foam rolling made me dancy and pain free in early march. Sone strategic softball and foam rolling past few days has done the same.

One Lift A Day | 2020-41 | Pike pushups

Warmup
Shoulder mobility (Y's, T's, handcuffs)

Workout: Pike pushups
1x5 +12lbs BW
15min BW

~32 reps total. Heart didn't like it so I took a small walk. Fuck you COVID let me work.

One Lift A Day | 2020-40 | Pullups and a walk

Today we are taking it eassyyyyy.

Turns out COVID19 didn't fucking like me pulling a sled for 20min. I spent the remainder of the day with a dry cough and wondering whether or not I was going to have trouble breathing again. Ended up sleeping upright because lying down felt not so Batman.

I still insist on doing something outside daily so I can survive this quarantine, but there is no reason to go with the original plan of 30min of pullups. 1 set of pullups though. That I can do.

Workout
1 set ring pullups BW+15lbs x 7 (1 rep before failure)
20min walk. Reading. Getting dark. Full middle east mode.

/*
Not bad all things considered. Looking forward to increasing the reps on this.
ALSO ALSO, may not be a horrible idea to incorporate this into normal daily sessions as kind of a powerbuilding approach.
Something like...
- Top set bodyweight movement + weight 1x8
- Rest 3min
- 27min of bodyweight work. Same as I have been doing.

We shall see how keeping the same two(2) movements (ex: Ring pullups, paralette pike pushups) goes. Can keep them both until the top set regresses in reps then trade out the movement.
*/

One Lift A Day | 2020-39 | Sled pulls

20min of sled pulls
My only sadness is that I'm using all of the weight I have at this point. I may need to move to a wheelbarrow sled if I'm going to fit in more stuff. At that point, I'll start accumulating actual weights as well.

One Lift a Day | 2030-38 | extended rom pike

Lungs felt iffy earlier today so i kept training to 20min. Incredibly glad i stuck with pike pushups (plus way extra rom) instead of going right to hspu. Shoulders are still weak as fuck yo.

Did not go to failure and i think that was the right call. Last couple of days ive been fuckin spent.

20min pike pushups extended rom on paralettes

32 reps

One Lift A Day | 2020-37 | suitcase carry

62lb kettlebell suitcase carry

15min

Still loving training daily. Excited to see what this does to my work capacity and physique. Whether or not lifting to failure is a good idea i dunno dude. 

An aside, mixing together different types of gpp for my lower body work (sled pulls, kettlebell swings, carries) is amazing. They each bring their own benefit to the table:

Sled - leg size and health

Swings- overall wellbeing, glute size and strength

Carries- trap size, overall the hardest cardio wise

One Lift a Day | 2020-36 | Ring Pullups + 10lbs

My 30min of lifting, listening to music, and getting a tan has become the best part of my day. Breaking my fast with lunch right after likewise feels amazing (It's more akin to a refuel than a meal).

Warmup
Shoulder mobility

Workout
30min ring pullups + 10lbs
47 reps + 1 rep to failure
Failure rep was executed like I had a gun to my head. I pulled and pulled and pulled some more despite not moving up or down. 10 seconds of hell in that position was enough.

Cooldown
None.

One Lift a Day | 2020-35 | Ring dips (BW)

46 reps total in 30min.

Absolutely knew this one was going to wreck me, but there's also the most amount left on the table for improvement. Most sets were 2 reps/set. The limiting factor is that every rep has a slow eccentric and an isometric hold at the bottom and top (as opposed to bumping out reps). Long term I think this is going to bode well for stability and strength.

Tried something new today as well. Last set included an all out hoist to failure (even pressing as hard as possible despite not being able to move). Felt pretty damn good. May apply to other movements as well.

EDIT 4/3:
The soreness in my tits is unreal. Triceps and shoulders not so much.

Exercise | 2020-34 | KB Swings 100 reps

Two handed swings, 100 reps
Basically same set/rep schema as quick and the dead but eliminating the pushups piece entirely.
15min outdoor workout that focuses on power.
My butt feels greattttttttt.

Exercise | 2020-33 | rows

Nothin much to report.

61 rows in 30min

Lungs feeling much better

Ninja edit: Shoulders are not really sore from yesterday in the same way that my lats were SORE AF from pullups (and likely will be again after these rows). I think the major differences are:

• Each pull rep has a firm contraction on every rep. The pushups were just banged out.
• Pike pushups are still kind of new to me and aren't as taxing as their sexy cousin HSPU.

Exercise | 2020-32 | Pike pushups

Muscles were ready to go, but my lungs are heart weren't. All this meant is I cut back on the volume a bit by taking longer rest periods.

It feels GREAT to get some sun while getting in a quick lift. This is my shit. Repeat. This is what I have been looking for. I'm so happy this misfortune helped me find opportunity.

Warmup
Shoulder and knee mobility

Workout
30min pike pushups = 52 reps
Feet elevated on ~2ft box
No paralettes or weight added yet

Cooldown
Same as warmup

Exercise | 2020-31 | lateral drags

Tried lateral sled drags for the first time. What did NOT work well for me was: 

1. Crossing leg over leg. That shit made my knees feel terrible and i felt nothin in my glutes.

2. Shuffling as fast as possible. Momentum pulled the sled from my bacl way more than from my hips.

What actually worked for me.

3. Letting momentum completely bleed out of the sled. Move laterally enough to take the slack out, then use the leg furthest away from the sled to explode to the side. Repeat.

4. Same as (3) above, but contiual quick shuffles using the same foot to explode laterally. Stop anytime you stop feeling your hips drive the weight.

(3) felt harder but was easy cardio

(4) was easier but was much harder cardio

Warmup

Shoulder mobility (t's, y's, handcuffs)

Foam roll knees and quads

Warmdown

Same as warmup

home gym | current stuff

Current inventory and next purchases.

Calisthenics
Olympic rings (plastic)
Olympic rings (wood)
18in Paralettes
Dip station (not used anymore)

Misc
10ft lengths of chain (3)
15lb kettlebell
45lb kettlebell
62lb kettlebell
Ab wheel
Weight vest (20lbs)
Weight vest (50lbs)
Ghetto sled and ~70lbs of sand

Wish list
Trap bar + weight set

one lift each day: bodyweight version

Got a new horizon ahead of me due to corona fucking my lungs. The name of the game is getting lots of vitamin D while getting in a workout. Lift outside, and lift daily.

Here's how we do:

Lift time~11 to 1

No sets done to failure

30min per day

Schedule

Sat - pullups

Sun - pike press or hspu

Mon - sled drags

Tues - rows

Wed - dips

Thurs - sled drags

Fri - wildcard or off

Progression

Week 1: 

bodyweight only 

Focus on volume

Week 2: 

Add weight and/or range of motion

Strive to get 1/2 the volume of week 1

Week 3:

Add weight and/or range of motion

Strive to get 1/2 the volume of week 2

Week 4:

Off

Note: These workouts will replace regular grease the groove workouts during the workday. Instead of GtG, I'll focus on shit I still need a ton of work on (see: shoulder mobility, knee mobility, ab strength).

Exercise | 2020-30 | easy there tiger

First exercise since i started feeling ill. Lungs are still pretty shoddy so i played it extremely safe.

All in all, i accidentally found something that may work better than grease the groove while also incorporating my desire to get some daily sun.

Warmup

Shoulder and knee mobility

Workout

30min of ring pullups

No sets to failure

Total volume 63 reps bodyweight

Get some sun between sets

I feel ok after this. Not great not bad. Still recovering. 

COVID-19 Experience

I can't sleep because lying on my back makes my shortness of breathe come out. So now I'm working  and watching let's play's of Half Life Alyx.

If anyone is looking for shit on this disease, here's my info.

M35
No past history to be worried about except pnemonia in middle school (although this even has made me repeat every sketchy decision I've made for my lungs. Thanks brain).
I've been in isolation for weeks already since I work at home. I have no idea how I got this.
Right now my symptoms lie in the mild to moderate range. Kinda fucking scary but not ER scary.

Consistent across all days:
low to no sex drive (may be very specific to me on this one)
symptoms come and go with the wind

3/16
Felt...something? I didn't feel bad or anything, just a weird I'm gonna get sick feeling.

3/18
Last workout I've completed. Was feeling kinda weird going into this but a tank right after.
All week my usual grease the groove pullups/dips/rows felt off. The strength just wasn't there.

3/20
Actively not feeling great. No fever. Just not kicking ass at work and actively getting stressed/annoyed at people.

3/21
Mild headache. Super low energy but can't sleep. I'm basically horizontal all day. My back hurts and feels like it weights 1000lbs. It's making weird ass noises like I'm farting and I don't understand why. I attribute this to allergies and my back generally being an asshole.

101 fever hits at night. I'm a little disoriented. Freezing and hot at the same time. I start wearing a onesie with a hoodie inside.

3/22
Wake up feeling ok but a headache hits the moment I get out of bed. I'm also covered in a pool of my own sweat so that's cool. No appetite.

I spend the entire day horizontal. Low ass energy but otherwise I feel ok. By bedtime I feel actually really great.

3/23
Wake up in a pool of my own sweat again. I'm not enjoying how i feel but it's not bad either.

Then the shortness of breathe hits and it suucccckkkkksssssss. Like sucking air through a tunnel. I can breath but it's now a conscious effort. Sometimes there is a small tightness in my upper chest, sometimes not. This happens on and off a few times a day ranging from 5min - 10min (I didn't time this, and every time honestly felt like an eternity).

The second loss of wind got triggered when my girlfriend and I went for a slow walk outside. Literally 1min of walking and I had to ask her to stop and turn around.

I tried going to bed but I started sucking air again. So here we are.

Will update this thread as the days keep going. Stay safe people.

EDIT1: 3/24
Well not sleeping last night sucked but I actually feel pretty excellent right now. No symptoms except the same crazy sweats and a very slight chest tightness. Was able to get some sleep last night. Girlfriend worked from home today in case we needed to escalate.

Today has been a pretty good day all things considered (i.e. compared to the shitshow yesterday). Tightness in my chest and shortness of breath comes back if i move around quickly but goes away immediately if i chill. No fever. Slight pain in my neck. Mentally not 100% but that can be attribited to fucked up sleep as well.

Cant sleep lying down again. Breathing is miles better than yesterday but still not confortable. I made myself a makeshift bed on a chair.

Edit2: 3/25

Happy birthday to me!

I slept kinda! WEIRD DREAM. I was on a cliff face on top of violent rapids. People were on the face with me quickly traversing to the right as the water slapped ua and threatened to drag us under. I had a burlap bag with me that i used to pull in tiles from the wall (no idea why). I did not see anyone fall in but i overtook a lot of slower climbers on the way. The rapids were not like regular water. The nornal water was about a 2 in intensity with intermiddent waves that moved at 100mph that would slap the walls.

On the other side, i hung out for a few minutes and asked where the exit was. There was a brief conversation with an kld acquaintance on how was Pixar animation acceptable and anime not (comparison Up v Neon Genesis Evangelion). At the end of this conversation i was told there was no exit. You exit the way you came.

Back over the cliff face, except this time there was a fancy dinner party. Climbers had wine or were not particularly moving at all over the rapids. One person i knew from yesrs ago - scott - was flying solo and laughed when i passed him. 

Woke up with a sore throat. Still minor.

Edit 3/26

Slept much better. Feel pretty good overall. Still have a nasty wet cough but nothing hurts. 

The only thing that still sucks is lying down. Feels like there is a plug in my lungs.

Edit 3/27

Best day yet. I actually slept lying down last night! Im still havjng trouble with activity (lung capacity is fucked) and im coughing shit out of my lungs but physically and mentally im great.

Edit 3/28

Sleeping isnt an issue anymore. There are still random pockets where i get a little short of breathe, but they last 2min and are extremely minor compared to last Monday. Little yellow flags pop up periodically but then amount to nothing.

Edit 3/30
Feel more or less back to normal. Appetite is normal, sex drive is normal, sleep/breathing/energy is normal. Still taking workouts easier than I normally would but otherwise things are good.

Edit 4/7
Shit is weird dude. I'm still fine for the most part, but I get random light symptoms from time to time.
- shortness of breathe for ~5-10min
- sore throat
- sleep patterns are WEIRD (I'm up at 4 whether I like it or not)
- sex drive is 0

Edit 4/15
Rarely cough shit up anymore. Lung capacity is definitely not 100% but it's still better. Taking it easy on conditioning for the next week or so. Stopping any workout if i start to feel even the tiniest bit meh.

Good news on the lifting front is I can always get 1 hard set in. It doesn't really take a lot of conditioning for one calisthenics set of 5-10. Once I start ramping up the volume though, lungs be angry.

Each week kinda follows a cycle. I get a little worse near the beginning then gradually better near the end. But each time I get worse it's easier and easier to deal with. Eventually it will be gone.

Exercise | 2020-29 | dragssss

Man these are so fuckin great. I feel like a million bucks. 

Step1: Load the sled

Step2: Turn on music and set a 20min timer

Step3: Drag the sled for 20min

Step4: profit?

Im finding i like slower but more consistent pulls with heavier loads. This means ill get less reps overall but it's a solid 18 to 20min of tension.

Warmup: bouncy bouncy bounces 

Drags: ~150lbs for 20min

Style: straight backwards ir zigzag backwards

Thoughts for next time:

- i want to try a lighter load but do side pulls (trying my regular backwards pull was hell)

- the ratio of drags to quick and the dead should be 2:1. Quick and the dead is amazing but it has a wear and tear factor sled drags just dont. I feel like blood is pumped to every part of my body. This is a money fucking exercise.

grease the groove week 2 revisited

2 days into week 2 and ive made some judegement calls.

Dips: removing the added weight. No reason why i need to shoot for anything but more volume and stability. My ability to externally rotate my shoulders is not so hot yet. Lots to work on.

Minor assistance: ring curls and ring rear delts. Get in easy reps.

Stretches: stretch chest lats and shoulders after ever set 

Exercise | 2020-28 | quick and the dead 100 reps | garlic

100 reps one handed swings

100 reps explosive pushups

I feel, ok? Corona virus? Bueler? Not sure if im tired or infected. Adding raw garlic to my morning lentils cause why the fuck not.

One handed swings felt kinda wrong? Again, not sure if this is cause I'm tired or fatigued or whatever. 

Week 2: No sugar

Still not really difficult to stay off of the sweet stuff. I've asked Ana to buy whatever she wants, but I'm personally not going to bring sugar into the house.

No cravings that were difficult to dismiss. I'm definitely finding full day fasts are way harder (usually I'm good until around 230p and then I want to eat the world) which is annoying but more a willpower thing than a sugar thing.

Body composition has remaining pretty consistent. Energy levels and well being pretty much the same as they have been. Sex drive slightly lower than usual.

Grease the Groove: Week 1 Testing Day

Testing day results 
[Ring Dips]
Last week: 8 shaky ass BW dips
Today: 14 easy stable BW dips
Next week: 2-3reps/set with 15lbs added
GREAT progress. I've noticed the best gains in stability over everything else.

[Ring Rows: Feet Elevated]
Last week: 9 BW rows
Today: 10 BW rows
Next week: 5reps/set

[Ring Pullups]
Last week: 4 BW pullups
Today: 7 BW pullups
Next week: 3reps/set


Very happy with how things have gone in this first week. All markers increased, and all movements feel way more stable than they did even a week ago. For real, my dips last week were shaky and grindy. This week I felt like a piston.

Pullups and rows were a very slight disappointment, but I'm also doing both of them collectively less than dips (set1: dips + pullups, set2: dips + rows, set3: dips + rows, set4: dips+pullups) so I'm getting less solid practice with each. Progress is still progress.

ethos | grey hair exercise

Extension of the 'types of exercise' post a few weeks ago. This is a collection of the things that are actively working for me and why. The grey hair factor points to why through injury and random age bullshit I'm choosing to do what I'm doing.

2x a week: Quick and the Dead (Pavel)

• Type: Power training
• Length: 28min
• Volume: 100 reps KB swings, 100 reps explosive pushups
• Difficulty: Medium
• Risk: Medium
• Grey hair factor: Captures the element of the explosive training I actually want to do (see: cleans and high pulls) with a fraction of the risk.

I've found it best to only engage when I'm feeling fresh after a good night's sleep. The only time I've ever actually gotten hurt was jumping cold into 32kg swings after I woke up feeling like ass with a lower back that was already fatigued from everything else that happened that week.

Risk is listed as medium because of repeated hinges under load. 

The goal here is to apply more power over time. Each rep should be as savage as humanly possible. Eventually some measure of level up params can be applied, but these can be farrrrr in the distance. Level up params:

• Lvl1 KB: Add forceful downward push to swings
• Lvl2 KB: Add band tension
• Lvl3 KB: Heavier bell
• Lvl1 Pushup: Add band tension
• Lvl2 Pushup: Add weighted vest 

Warmups include:

(inside)

• Standing banded side to side walks (I do this while drinking coffee).
• Front and side planks. 1-2 reps per side focus on full body contraction below the neck for ~10s per hold.

(outside)

• Kettlebell sumo deadlift 2x10 super set with...
• Suitcase carry ~30yards each hand
• Swings (lighter bell) 2-3x5

Warmdown includes:

• Hanging from rings a la spinal decompression
• Front and side planks 1-2reps of 10s per side.

1-3x a week: Sled drags

• Type: Conditioning
• Length: 15-20min
• Volume: No set volume. As much as possible.
• Difficulty: Easy
• Risk: Low
• Grey hair factor: Builds legs and work capacity with very little injury risk or spinal loading. Tonic effect on knees and back from repeated concentric loading.

Look, we all want to do squats and deads and cleans and blugghghghghhhh. Sometimes it's not in the cards son. And even though my knee issues are really more 'quads are too fucking tight' issues, I'm enjoying keeping or growing my legs from something that makes me feel nothin but great.

The other major benefit to sled drags is they are great replacements for otherwise shit days. So let's say we are looking at a day when I'm not feeling 100%. My back is kinda meh, knees are kinda meh. I'm just overall tired. You can still always, always get in a sled drag. Fuck man, just take a light load and pull it around for 20min.

Level up params: Add more weight to the sled. This is not a progressive overload thing. Sometimes do heavy pulls. Sometimes do light pulls. Don't over complicate things. 

Warmups and warmdowns are the same as quick and the dead, although I've noticed less warmup is needed for sled drags to hit a groove.

5-7days a week: Grease the groove

• Type: Strength and hypertrophy
• Length: 1-2min per set. As many sets as possible per day (15min <= time between sets < 2hrs).
• Volume: 1/2 reps/set as testing day. Strive to have at least a 1:1 ratio between presses and pulls.
• GTG Movements: Ring dips, ring pullups, ring inverted rows, front/side planks.
• Difficulty: Medium
• Risk: Medium
• Grey hair factor: Build upper body size and strength with little to no fatigue.

Previous attempts at GTG used KB presses. It worked. Extremely well. The problem I found was that in my time of injury, repeated (even light) loading of my lower back via KB cleans fucked me up over time. Replacing KB presses with something with less spinal decompression (i.e. ring everything) is a nice sub both because of the safety factor, but also because bodyweight calisthenics are extremely easy to load (whereas each kettlebell is both expensive and a fairly large increase in weight). 

This is the only method on this post that strives to use classic progressive overload after successfully increasing reps under load on each testing day. If you have to round on 1/2 reps, round down. Planks have no level up structure.

Level up params:

• Testing day: Attempt to perform 12 reps on ring dips, pullups, and rows.
• Training day: Each set, perform testing day reps / 2. Stop any set that slows down even slightly. Isometric pauses on dips and rows are welcome additions to avoid staleness.
• Testing day (following week): Retest for 12 reps. If you hit 12 reps, slightly increase weight (5-15lbs) and restart.

Example:

• Saturday (testing day): Dips 8 reps, Rows 9 reps.
• Training day (Sunday - Thursday): Dips 4 reps / set. Rows 4 reps / set. Front/side planks 1-2 reps per side.
• Saturday (testing week 2): Dips 14 reps. Rows 10 reps.
• Training day (Sunday - Thursday week 2): Dips+5lbs 2-3reps/set. Rows 5 reps / set. Front/side planks 1-2 reps per side.

Exercise | 2020-27 | quick and the dead 100 reps

This shit fires me the fuck up. Power training for the win.

100 two handed swings 20kg kettlebell

100 knuckle pushups 

Warmup this time was way better. Felt like my swings were powerful right out of the gate.

Warmup

Sumo deadlift 2x10

Suitcase carry 50yards

Swings 3x10 8kg kb

Grease the groove: Week 1

Grease the groove sets are going extremely well. Once every hour or so I make my way out to the garage for:
- 4 rip dips
- 2 ring pullups or 4 ring rows
- 1 set of front/side planks

None of these sets have felt difficult which is great. Body overall feels fantastic. I'm looking forward to retesting my max reps this weekend. Likewise, also looking forward to adding some progressive overload a la weighted calisthenics once my max reps hits 12.

In any case, I'm accruing wayyyyy more volume day by day than I would by doing 10x3 in a single day. The lack of soreness and fatigue is also pretty fantastic.

Dips 10x3 = 30 weekly reps
Dips 4 reps / set x 6 sets per day x 5 days = 120 weekly reps

Exercise | 2020-26 | Drags and carries

Too tired to write. Shoot me in the face.

15min of
KB Sumo Deadlift x 10
Suitcase carry 30yards
Sled drag 30yards

KB = 62lbs
Sled = 80ish pounds?

Sand only sled is too light. May need to upgrade sled modalities in order to drag more weight.

week 1 no sugar

I decided to do a month of no sugar at the end of february. Today marks week 1 and some change. Noticable improvements:

- Better sleep. Insomnia is rare.

- Hunger is way easier to control.

- Body comp improving, but that can be an extension of hunger control.

All good things. So far, dont miss it.

exercise | 2020-25 | quick and the dead 100 reps

Man oh man did i miss this.

100 two handed swings 45lb kb

100 explosive pushups 

Done in 5 rep sets per exercise

30min total 

Ive been freaked out to do this since i tried out a 62lb kb under fatigue and fuuuucked my back up. 

Lemme tell you why i love this.

I feel younger and faster and better.

The pushups dont have a hypertrophic effect on their own, but they support strength and hypertrophy in other movements. Theyre essentially a plyometric drop every rep with a quick rebound. A mother fuckin upper body depth drop.

100 reps needs to be the standard. If im not feelin it, i have 2 other methods for moving around (see: carries and drags).

On the other end of the spectrum, I tested my max reps per grease the groove moves so ive got a baseline for the rest of the week. This was done deliberately under sone fatigue because id rather do less reps per gtg set than overestimate my work capacity.

Gtg (all on rings)

Dips: 9, gtg 4

Pullups: 4, gtg 2

Pushups: 4, gtg 2

Rows: 9, gtg 4

This means every gtg set when im taking work breaks will be;

Dips 4, pullups 2, planks 1 set all sides

Or

Puships 2, rows 4, planks 1 set all sides

exercise | 2020-24 | drags and dips

Diet

Sugar update: day5 no sugar. Still easy. Finding 20hr fasts are way fuckin easier without sugar the night before. Hunger is minor if it exists at all.

Been breaking my fast with pea protein past couple of weeks but im exchanging that for regular food. Protein powder has gotta be an emergency source of protein instead of the reg. 

Exercise

Lower back was fine until about 11min in to sled pulls. Cut the 15min timer short with no regrets.

Dragged weight

2 sandbags

20lb weight vest

100lbs kettlebells

Ring dips bw only

8 11 14 17 21 24 27 30

Great progress! Upped min 1st set reps by 3 and every rep felt incredibly stable. Not increasing weight just yet. We shall see how the next session goes.

Ring pushups extended ROM

10 3 4

Very very happy to compliment both pulling and pushing main vertical moves with horizontal assistance. Extended rom feels wonderful. Consider longer rest between sets.

Rear delt different foot positions

3 sets

Not worried about rom here. Contract rear delts as hard as possible as if we were doing db swings.

Tri ext different foot positions

3 sets

Fuckin hard

exercise | 2020-23 | sled drags and pullups

Sled drag 15min 

~ 150lbs

Only walked backwards with a focus on small steps (avoiding rowing the weight)

Ring pullups 30reps in sets below

3 6 9 12 15 18 21 24 26 28 30

1min rest between sets

Assistance 3 super sets

Ring rear delt raise 10 15 18

Kelso vertical row 6 9 11

Minor assistance

Ring curls 10 13

One arm 3

grease the groove | abs | set point 1

Weird little thing happens when i discover where im weak. The anger man. It erodes in volumes.

I had a draft prepped and ready about how i was ready to reincorporate kb grease the groove sets into my work schedule. Nothing wrong with that. I want big fuck off shoulders and traps, and gtg is a great method for adding on some beeeeeeef.

Unfortunately thats not the main quest. What's the main quest ass hat?

- fix your back

- fix your knees

Right o bucko. This doesn't mean gtg is out the window. It means gtg encompasses movements for my abs and erectors. Knees are handled via 3-4x weekly sled pulls until i find a better option.

Picked up convict conditioning this sunday, and wouldnt ya know it. A couple of easy level 1 progressions for abs and back that i cant hit the level up progression for.

Gtg back and abs

Abs | level1 | knee tuck | 6 reps!!! Ahhh

Back | level1 | glute bridge | 29 reps

Gtg abs 3 reps

Gtg back 14 reps

Retest in 2 weeks

Exercise | 2020 - 22 | drags and dips

Dragging weight
Loaded up my sled as much as humanly possible (i.e. sandbags are near capacity). Great 15min workout but the rubber connector snapped near the end. No biggie.

Calisthenics 

I was showing ana ring dips and accidentally knocked out 5. Figured might as well continue to the point of adaptation (28ish reps).

Workout (all movements on rings)
- Dips: 28 reps in ~10sets
- BW tricep extensions: until i couldn't
- Rear delts: until i couldn't

Also, day 2 no sugar. Still on easy mode.