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Marc’s training log

Marc79

Level 3 Valued Member
New guy here, currently at my all time chunkiest. 5’8 and 260 lbs. I work a desk job doing sales with a local HVAC company. I do get out to the warehouse from time to time and move equipment around but that’s about as physical as my job gets. I’ve read most of Pavels books starting with ETK. I have both the original and updated S&S as well as The Quick and The Dead. I’ve also read over Steve Baccaris version of the Program Minimum.

My main problem is I suffer from program ADHD. I know I need to see a program through for progress. Here’s what I’ve kinda thrown together to get me the variety I need to try to prevent me from getting bored and skipping to something different

It follows the programming of The ETK program minimum with some aspects of Steve Baccari’s version as well as adding in a CPSq (clean&press, front squat; single bell) during the grind days

Since I started this program this Thursday I’ll detail the first three here

Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

Thurs-
12 minutes of swings (jumping jacks instead of jogging)

One set each of loaded carry
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R

Fri-
5 minutes of TGU
12 minutes of CPSq

Sat- repeat of Thursday

Currently using a 20kg bell for swings and weighted carries. 16kg for warm up and TGU. I’m currently working my way up to a full TGU with the 16kg. I have no problem doing full get ups with a 12kg.
 
Tonight’s workout
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

5 minutes of TGU - got three rounds in. Stopped at the high hip position. Not ready to get to kneeling yet
12 minutes of CPSq EMOM. 12 rounds

Warm up, TGUs, and CPSq done with the 16kg bell

Also, these are the bells I currently have

12kg (Amazon brand) actually weighed it at 24lbs. All of my Rogue bells are spot on.
16, 18, 20, 24. All Rogue E-coat. I ended up with the 18 by accident. I ordered the 20, the box and all shipping info said 20… but there was a 18 inside. I emailed Rogue, sent in some pics and they shipped out a 20 and told me to keep the 18.

I will also do a weigh-in on Wednesdays to keep track. I was at 260 last Wednesday. I would like to be below 200 by the end of the year.
 
Tonight’s workout

Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

12 minutes of swings (jumping jacks instead of jogging)
- total 6 sets of 15 two handed swings, 6 sets of jumping jacks.

One set each of loaded carries-
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Tonight’s workout
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

5 minutes of TGU - got four rounds in. Stopped at elbow each round. I did get three floor presses in per arm each round. Taking it slow.

12 minutes of CPSq EMOM. 12 rounds

Warm up, TGUs, and CPSq done with the 16kg bell

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Tonight’s workout

Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

20kg bell
12 minutes of swings (jumping jacks instead of jogging)
- total 4 sets each of 15 two handed swings, 10 two handed swings, 15 jumping jacks.

One set each of loaded carries- 20kg bell
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Tonight’s workout
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

5 minutes of TGU - got two rounds in. Stopped at knee/windmill each round. I did three floor presses in per arm each round. Taking it slow.

12 minutes of CPSq EMOM. 12 rounds

Warm up, TGUs, and CPSq done with the 16kg bell

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Weigh in this morning: 256 even

Tonight’s workout

Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

20kg bell
12 minutes of swings (jumping jacks instead of jogging)
- total 6 sets each of 12 two handed swings, 12 jumping jacks.

One set each of loaded carry’s - 20kg bell
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R
- loaded carry’s are getting easier.

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Tonight’s workout
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

5 minutes of TGU - got 5 sets per side in. Stopped at elbow each. Focusing on keeping my extended leg down before moving to Hand.

12 minutes of CPSq EMOM. 12 rounds

Warm up, TGUs, and CPSq done with the 16kg bell

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Tonight’s workout

Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

24kg bell
12 minutes of swings (jumping jacks instead of jogging)
- total 6 sets each of 7 two handed swings, 10 jumping jacks.

One set each of loaded carry’s - 24kg bell
Goblet
Racked- L/R
Suitcase- L/R
- moved to a heavier weight. Dropped the waiters carry temporarily. Will work them back in soon

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Tonight’s workout
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

5 minutes of TGU - got two rounds of half TGU, 2 rounds stopping at elbow. Taking it slow, trying to keep my extended leg grounded.

12 minutes of CPSq EMOM. 12 rounds - moved up to the 18kg bell.

Warm up and TGUs performed with the 16kg bell

Cool down -
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

24kg bell
12 minutes of swings - total 12 sets each of 7 two handed swings.

One set each of loaded carry’s - 24kg bell
Goblet
Racked- L/R
Suitcase- L/R
- moved to a heavier weight. Dropped the waiters carry temporarily. Will work them back in soon

Cool down -
10 count plank
QR straddle stretch
90/90 stretch
Seated butterflies
 
Tonight’s workout
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

5 minutes of TGU - got three rounds of h9th hip TGU. Taking it slow, trying to keep my extended leg grounded.

12 minutes of CPSq EMOM. 12 rounds - moved up to the 18kg bell.

Warm up and TGUs performed with the 16kg bell

Cool down -
plank -10 count
QR straddle stretch
90/90 stretch
Seated butterflies.
 
Marc79 said:
Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

24kg bell
12 minutes of swings - total 12 sets each of 7 two handed swings.

One set each of loaded carry’s - 24kg bell
Goblet
Racked- L/R
Suitcase- L/R
- moved to a heavier weight. Dropped the waiters carry temporarily. Will work them back in soon

Cool down -
10 count plank
QR straddle stretch
90/90 stretch
Seated butterflies
Click to expand...
Carries are a great exercise.
 
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