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.