all posts post new thread

Honest Effort

Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x12, 15
Hobo Diagonals 30# 5" x10, x10, dropset 10"/5" x6/4

superset 3x through

double sandbag shoulder squat 150lbs 8, 4, 6 Had real issues getting the second bag on my shoulder and square enough to concentrate on just squatting - am committed to just plain getting better at the mechanics.
Hobo Paddles 40# 12.5" x10 x10, dropset 17.5/12.5" x5/5

superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 15
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x12
 
Last edited:
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Snatches 10R, 10 loaded Deck Squats, Snatches 10L 16kilo bell

Repeat 5X with a minute between

Am trying this as an off day metabolic kick, will have to see how it effects the higher intensity working days.

WTH effect of the day, loaded the water cooler with one hand - no bracing on the hip, cleaning it and coming in from above, or lumbar extension to increase elevation.
Bent elbow with upper arm alongside ribcage, elevated the bottle just enough to clear the rim and lowered it down, nothing but net.
 
Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x20, 90# x15, x15
Hobo Flags 30# 5" x10, x10 dropset 10"/5" x4/4

superset 3x through

Jumping squat 60# x10, x10, x10
Hobo Laterals 35# 7.5"" x10, 10" x10 dropset 15/10"5/5

unloaded decksquats x8
cossack stretch
tricep towel extension 40# x 15
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension 40# x12
 
Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x15, 15
Hobo Diagonals 30# 5" x10, 10" x8, dropset 12.5"/7.5" x6/4

superset 3x through


Skater squat 60# x10, 90# x10, x10
Hobo Paddles 40# 12.5" x10, 15 x8, dropset 17.5/12.5" x5/5

superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 15
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
Did my SLDL with absolutely straight leg - usually have a little bend in the knee. Everything felt tough today - grey weather and shorter days -hooray for seasonal depression! Can't wait for daylight savings time to really bonk me on the head.

Pic from Saturday - 51st Bday. Would still like another 5 lbs and little less bodyfat by end of year. Am up a few lbs from this time last year and down a hole on my belt. Not sure I'm ready for the Doc Savage Halloween costume though... Bodycomp slooowly improving. Damn that ice-cream!


Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x20, 90# x12, x12
Hobo Flags 30# 5" x8, x8, x8

superset 3x through

Jumping squat 60# x10, x8, x10
Hobo Laterals 35# 7.5", x10, 12.5" x8, x8

unloaded decksquats x8
cossack stretch
tricep towel extension 40# x 15
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension 40# x10

xEU7UHA.jpg
 
Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x15, 15
Hobo Diagonals 30# 5" x10, 10" x8, dropset 15"/5" x5/5

superset 3x through


Skater squat 60# x10, x10, x10
Hobo Paddles 40# 12.5" x10, 15" x8, dropset 20"/10" x5/4

superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
masa said:
Hey, how are you?
Click to expand...

Hanging low for a few. Got my pinkie nail half ripped off at work a week ago, bone exposed (didn't break!). ER doc removed the rest of the nail, sewed it up and is now a real scary looking mess on the end of my finger.

Cue the meditation for a couple days :)

But, is healing well and I hope to be back training next week in some capacity. I have to start airing it out over the weekend. Also, the xray showed the fusion site on my wrist and is fused to very solid mass with hardware staying put. Nice to see that!

I'm starting to get antsy....
 
Sorry to hear about your pinkie finger. At least your wrist is fine. Hang in there!:)
 
First session in almost 2 weeks. Broke out my wife's old HR monitor

Warmup:
slingshots - 25 ea, 35lb
Figure 8s - 25ea, 35lbs

Snatch 40lbs, x20 reps ea hand
sandbag getups 60lbs x5ea leg - 10
decksquats 40lbs x10

Run in circuit 3x through
Was a fairly low intensity workout all in all, but still managed to hit 180HR a few times on my third go-through. Not bad for a supposed max of 169 for my ripe old age.

Takes about 90-120 seconds to drop back under 140

Will be interesting to see how it does when I get back to my "usual".
 
Easing back in. After today am wondering about a shake-up. Noticed my HR on my metcons is over 180, on my regular it barely tops mid 160s. I would like to maintain that HR as I age, especially seeing it is already over my age average.

I may switch to a dedicated metcon once a week and two whole-body workouts. I am not really trying to gain much more size, just improve comp and maintain top end, maybe make some small gains in capacity. And this time of year I begin to crave metcon type work anyway to combat seasonal depression.

Warmup:
slingshots - 25 ea, 35lb
Figure 8s - 25ea, 35lbs

GoodMornings 60lb x20, x20, x20
top HR145
Uppercuts 25lbs 5"x15, 12.5 x10, 17.5/12.5 x5/5
top HR 160

Superset 3x

Jumpsquat 60lbs x10, x10, x10
topHR156
Laterals 30lb 10" x17.5" x10, 22.5/17.5 6/4
topHR
166

Superset 3x

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
All sandbags today, didn't log my Fri session.

Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x10, 10 - really concentrating on the least knee bend as possible
sandbag Frontloaders 60# x10, x8, rest/pause 6/3/2

Superset 3x

Jumping backsquat 90# sandbag x8, x7, x7 - really tough with the extra 30lbs but felt like a good change
Sandbag Diagonals 60# x6, x6, rest/pause 5/3/2

Superset 3x

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
Another all sandbag session - trying to find ways of reducing load on my left hand grip when supinated etc - have developed a nagging case of Golfer's Elbow and want to be rid of it for good.

Warmup:
burpees to sandbag DL 60# x 20

Sandbag lateral front loader(!) video below
60#x10, x10, dropset 90#/60# x 6/5
SLDL Straight leg 60# x20, 90# x12, x12

Superset 3x

Rows 60# x15, x15, dropset 90/60 5/5
Skater Squat 60# x10, x10, x10

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 10
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10

 
Snatches 50lb x15 each side
zero momentum deck squats w/ 50lb KB x10
sandbag get-ups 60 lbs x5 each leg - 10 reps

run through 5 times, start each lift at 160 BPM or lower,
start each set at 140 BPM

Max HR = 172
 
Brutal session, sticking with sandbags, working in some textbook Clusters instead of doing them as Rest/Pause

Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60lb x20
Sandbag Frontloaders Cluster sets 5/5/5, 15 seconds between sets
Good Mornings 90lb x10
Sandbag Frontloaders Cluster sets 5/5/5, 15 seconds between sets
Good Mornings 90lb x10
Sandbag Laterals Cluster sets 60lbs 3/3/3, 15 seconds between sets
Sandbag Skater Squat 60lbs x10
Sandbag Laterals Cluster sets 60lbs 3/3/3, 15 seconds between sets
Sandbag Skater Squat 60lbs x10
1 Arm Rows Cluster sets 90lbs 4/4/4, 15 seconds between sets
Sandbag Skater Squat 60lbs x10
1 Arm Rows Cluster sets 90lbs 4/4/4, 15 seconds between sets

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 10
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
Jumprope intervals:
3 minutes warmup @ 2beats/second

15 minutes of intervals 20 second max effort (3beats/second) followed by 40 seconds shake it out, 15 repeats.

HR climbed steadily to 170 by the fifth repeat but was able to drop to 150 during rest period. By the 14th repeat it topped 175 and did not get below 170 prior to the start of the last effort. Took 120 seconds to drop below 140.

Within 15 minutes felt fine except sweaty Tshirt was getting cold, HR dropped to 103.
 
Last edited:
Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60lb x20
Sandbag Frontloaders Cluster sets 6/5/4, 15 seconds between sets
Good Mornings 90lb x10
Sandbag Frontloaders Cluster sets 5/4/3, 15 seconds between sets
Good Mornings 90lb x10
Sandbag Laterals Cluster sets 60lbs 4/4/3, 15 seconds between sets
Sandbag Skater Squat 60lbs x10
Sandbag Laterals Cluster sets 60lbs 4/4/3, 15 seconds between sets
Jumping sandbag squat 90lbs x10
1 Arm Rows Cluster sets 80lbs 6/6/5, 15 seconds between sets
Jumping sandbag squat 90lbs x10
1 Arm Rows Cluster sets 80lbs 6/6/4, 15 seconds between sets

unloaded decksquats x8
cossack stretch
tricep towel extension 40lbs x 10
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
Used Rest/pause instead of clusters, and added weight to the skater squats - man I hate those.

Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60lb x20
Sandbag Frontloaders 60lbs x10
Good Mornings 90lb x10
Sandbag Frontloaders Rest/Pause 60lbs 7/4/2, 15 seconds between sets
Good Mornings 90lb x10
Sandbag Laterals 60lbs x7
Sandbag Skater Squat 60lbs x10
Sandbag Laterals 60lbs Rest/Pause 7/5/4, 15 seconds between sets
Sandbag Skater Squat 90lbs x6
1 Arm Rows 70lbs x12
Sandbag Skater Squat 60lbs x10
1 Arm Rows 70lbs Rest/Pause 12/6/4

unloaded decksquats x8
cossack stretch
tricep horizontal press using sandbag for a bench 40lbs x 20
seated twist
unloaded decksquats x8
hamstring stretch
tricep horizontal press using sandbag for a bench 40lbs x 15
 
Jumprope HIIT, Much more consistent HR numbers. I counted beats to see if my effort was dropping off, but it stayed very steady. Felt much more energetic after this than I did my first session - its working already!!:D

3minutes warmup @2beats/second Hr 100

15 cycles of 20 seconds on, 40 seconds off @3 beats/second
HR:
140
153

started taking HR at end of rest period:
149/156
145/158
152/160
156/158
154/161
154/160
157/161
156/161
158/163
159/163
159/163
160/162
158/162

9 minutes HR was back to 100
 
You must log in or register to reply here.
Back
Top Bottom