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my lats, and well, my whole back,are still sore from the pullover and press the other night. glad you like it. Make haste slowly and it treat you well.
Goals & Gains Jungle Boogie
- Thread starter Fahcough
- Start date
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6.3 Friday
6:10-7p
Fan Bike tabata
Ring Push Ups 5 x 10
Hang Snatch (100) 5 x 7
Dips 10 / 10 / 8 / 5 / 5 - shoulder was crapping out high rep
DB Fly (30s) 12 / 12 / 12 / 12 / 10
Devil Press (40 DBs) 3 x 7
Tri Push Down (30) 15 / 18 / 15
Tri push down finisher w/ bands 12 / 10 / 10
6:10-7p
Fan Bike tabata
Ring Push Ups 5 x 10
Hang Snatch (100) 5 x 7
Dips 10 / 10 / 8 / 5 / 5 - shoulder was crapping out high rep
DB Fly (30s) 12 / 12 / 12 / 12 / 10
Devil Press (40 DBs) 3 x 7
Tri Push Down (30) 15 / 18 / 15
Tri push down finisher w/ bands 12 / 10 / 10
- Joined
- Sep 6, 2015
- Messages
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- Reaction score
- 22,202
6-4 Sat
5-6p
3rd time a go
AMRAP 8 min .. 5 Ring Pull Up > 5 Box Jump (30") > 5 KB Swing and Press(70) = 5 rounds
Landmine 1 arm press (45) 3 x 10 ea
Side Plank Oblique Crunch 3 x 10 ea
Front Squat & Press (100) 3 x 8
Straight Arm Pull (60) 3 x 10
Viking Press (90) 12 (135) 8 / 8
Leg Press (450) 3 x 12
Rickshaw Shrugs (160) 3 x 12
Snatch Grip DL - no floor touch (135) 3 x 10
Plate Halos (25) 12
Good sweat. Wrote lifts down at 10am - Called into work. Came back, drank pre workout at 1pm - called into work. Tried again at 5 and left work phone in kitchen. 2 call outs = a brand new Wright barbell had been keeping in wish list.
5-6p
3rd time a go
AMRAP 8 min .. 5 Ring Pull Up > 5 Box Jump (30") > 5 KB Swing and Press(70) = 5 rounds
Landmine 1 arm press (45) 3 x 10 ea
Side Plank Oblique Crunch 3 x 10 ea
Front Squat & Press (100) 3 x 8
Straight Arm Pull (60) 3 x 10
Viking Press (90) 12 (135) 8 / 8
Leg Press (450) 3 x 12
Rickshaw Shrugs (160) 3 x 12
Snatch Grip DL - no floor touch (135) 3 x 10
Plate Halos (25) 12
Good sweat. Wrote lifts down at 10am - Called into work. Came back, drank pre workout at 1pm - called into work. Tried again at 5 and left work phone in kitchen. 2 call outs = a brand new Wright barbell had been keeping in wish list.
Last edited:
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- Sep 6, 2015
- Messages
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- Reaction score
- 22,202
6"5 Sherdog Day
2:20-3:40p
Sled slow lunge push / back peddle drag on return (210) 60ft ea way x 5 rounds
Sled Quick Push / Rope Power Pull return (265) 60ft ea (310) 3 rounds
Ring Dips 7 / 7 / 7 / 10
Yoke Carry (350) 60ft x 2 (450) 60ft x 4
Ring Push Ups 3 x 10
Sandbag Carry then throw over Yoke (200) 120ft x 2 - would have puked on 3rd trip
Hack Squat (250) 3 x 10
Single Arm DB Snatch Was exhausted and pouring sweat , physically couldn't do these
Plank from Rings 3 x 1min
+10 min swim
Today was brutal. Not had to stop and catch breath that many times in recent memory. Sun was cooking and could not cool down. Then 2 hours later random thought, I never picked a barbell or DB up entire workout. Quads were on fire just after the 1st push/pull set.
2:20-3:40p
Sled slow lunge push / back peddle drag on return (210) 60ft ea way x 5 rounds
Sled Quick Push / Rope Power Pull return (265) 60ft ea (310) 3 rounds
Ring Dips 7 / 7 / 7 / 10
Yoke Carry (350) 60ft x 2 (450) 60ft x 4
Ring Push Ups 3 x 10
Sandbag Carry then throw over Yoke (200) 120ft x 2 - would have puked on 3rd trip
Hack Squat (250) 3 x 10
Plank from Rings 3 x 1min
+10 min swim
Today was brutal. Not had to stop and catch breath that many times in recent memory. Sun was cooking and could not cool down. Then 2 hours later random thought, I never picked a barbell or DB up entire workout. Quads were on fire just after the 1st push/pull set.
Last edited:
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- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6-6
5:35-6:45p
10 [50#] bag burpee/press/slam > 10 Shoulder mobility DB hinges x 3 round
Incline DB Bench (75) 10 (85) 10 (90) 8 (100) 5
Box Jumps (30") 10 / 10 / 10 (40") 12
BP (205) 7 - Switch to MG Bar for wrist pressure (205) 3 x 7
Leg Raise on Rings 10 / 10 / 15 / 15
Dips 8 / 8 / 3
Cable Chest Fly (70) 10 / 9 (60) 6
Feet in rings knee tuck to push up 2 x 12
Hang Snatch Pull (100) 10 / 12
5:35-6:45p
10 [50#] bag burpee/press/slam > 10 Shoulder mobility DB hinges x 3 round
Incline DB Bench (75) 10 (85) 10 (90) 8 (100) 5
Box Jumps (30") 10 / 10 / 10 (40") 12
BP (205) 7 - Switch to MG Bar for wrist pressure (205) 3 x 7
Leg Raise on Rings 10 / 10 / 15 / 15
Dips 8 / 8 / 3
Cable Chest Fly (70) 10 / 9 (60) 6
Feet in rings knee tuck to push up 2 x 12
Hang Snatch Pull (100) 10 / 12
- Joined
- Sep 6, 2015
- Messages
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- Reaction score
- 22,202
6-7
5:35-6:45p
7 Dual Rope Pull Ups > 10 Deep Squat sit then jump > 10 C&P (100) x 3 round
Wide Grip Lat Pulls (180) 8 / 8 / 6+2
Deadstop HPND (50) 3 x 11
Pause Bent Row (Axle 100) 3 x 12
Inverted Row on Rings 3 x 10
DL (225) 8 (315) 5 (365) 3 (405) 4
Plank Arm Reaches 3 x 10 ea side
Pull Over n Press (100) 8 / 8 / 6
Shrugs (225) 3 x 10
5:35-6:45p
7 Dual Rope Pull Ups > 10 Deep Squat sit then jump > 10 C&P (100) x 3 round
Wide Grip Lat Pulls (180) 8 / 8 / 6+2
Deadstop HPND (50) 3 x 11
Pause Bent Row (Axle 100) 3 x 12
Inverted Row on Rings 3 x 10
DL (225) 8 (315) 5 (365) 3 (405) 4
Plank Arm Reaches 3 x 10 ea side
Pull Over n Press (100) 8 / 8 / 6
Shrugs (225) 3 x 10
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6.8 Wed
5:45-6:45p
(knee sleeves entire workout)
15 Squat Jumps > 12 OHP (95) > 7 Ring Dips x 3 round
Hack Squat (160) 3 x 15
Seated lateral raise (15 DB) 3 x 10
Box Jump (30") 10 (40") 10 (44") 7
3 Ladder Pull Ups x 3 round
Squat (230) 7 (280) 5 (320) 5 (375 - belt) 4
Leg Press (340) 15 (430) 12 (540) 12 (650) 10
Snatch Pull from hip (135) 10 + 5 + 5
L sit 5 second hold x 7
Ring Leg Raises 15
+10 min Swim
Wright Next Gen Barbell mini Review
5:45-6:45p
(knee sleeves entire workout)
15 Squat Jumps > 12 OHP (95) > 7 Ring Dips x 3 round
Hack Squat (160) 3 x 15
Seated lateral raise (15 DB) 3 x 10
Box Jump (30") 10 (40") 10 (44") 7
3 Ladder Pull Ups x 3 round
Squat (230) 7 (280) 5 (320) 5 (375 - belt) 4
Leg Press (340) 15 (430) 12 (540) 12 (650) 10
Snatch Pull from hip (135) 10 + 5 + 5
L sit 5 second hold x 7
Ring Leg Raises 15
+10 min Swim
Wright Next Gen Barbell mini Review
The cat is gonna vanish. Had to roll cameras back to figure out WTF happened. FedEx stood the barbell up against the steps. Frank n Beans walked up to it and rubbed his ass making the tube roll. Barbell bounced off concrete and scratched the end of sleeve
This bar is going to quickly become a fave. Have not used a 28mm bearing bar before. It's incredible smooth with sleeves that actually spin. Other bars are 29 or 29.5mm, this one feels better in the oly moves. Knurling is just right, not aggressive but I didn't even have to chalk it to keep a grip. Cleans felt good. Still can't load up more than a plate with wrist issue. Need a couple days to pass to put it to a DL test. Oh and props to Wright on speed shipping, think I ordered it Saturday?
This bar is going to quickly become a fave. Have not used a 28mm bearing bar before. It's incredible smooth with sleeves that actually spin. Other bars are 29 or 29.5mm, this one feels better in the oly moves. Knurling is just right, not aggressive but I didn't even have to chalk it to keep a grip. Cleans felt good. Still can't load up more than a plate with wrist issue. Need a couple days to pass to put it to a DL test. Oh and props to Wright on speed shipping, think I ordered it Saturday?
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
9 o'June
6:45-7:35p
50 High Knees > 7 Ring Pull Ups > 10 Ski Lunges x 3 round
Get Up into Box Jump (30") 3 x 10
Weighted Hammer Pull Ups (45) 3 x 5
Bulgarian SS (Axle 100) 10ea / 10 ea / 5 ea + 5 BW finisher
Bent Rear Delt Fly (25 DB) 3 x 10
DL - mostly wanted to play with the bar
(225) 3
(315) 3
(365) 3
(405) 2
(425) 2
DB Hammer Curls (30) 3 x 10
Straight Arm Pull Down (50 ) 3 x 12
DB Curls (45) 7
3-1-3 Tempo DB Curls (15) 2 x 10
+ 10 min swim
6:45-7:35p
50 High Knees > 7 Ring Pull Ups > 10 Ski Lunges x 3 round
Get Up into Box Jump (30") 3 x 10
Weighted Hammer Pull Ups (45) 3 x 5
Bulgarian SS (Axle 100) 10ea / 10 ea / 5 ea + 5 BW finisher
Bent Rear Delt Fly (25 DB) 3 x 10
DL - mostly wanted to play with the bar
(225) 3
(315) 3
(365) 3
(405) 2
(425) 2
DB Hammer Curls (30) 3 x 10
Straight Arm Pull Down (50 ) 3 x 12
DB Curls (45) 7
3-1-3 Tempo DB Curls (15) 2 x 10
+ 10 min swim
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6-10
Recharge day
Ended up breaking down old rack and spent extra hour trying to get anchors out of concrete, then running to buy a 1.5 inch impact adapter because the hardware on a PR5000 is comically large.
Spent 3 hours building new one on Saturday. Legit 1 hour unboxing and putting together all the bolts n washers, then 90 minutes to build it. Couldn't use impact to tighten due to sleeping kid. So had to make a workout that didn't involve the rack.
Recharge day
Ended up breaking down old rack and spent extra hour trying to get anchors out of concrete, then running to buy a 1.5 inch impact adapter because the hardware on a PR5000 is comically large.
Spent 3 hours building new one on Saturday. Legit 1 hour unboxing and putting together all the bolts n washers, then 90 minutes to build it. Couldn't use impact to tighten due to sleeping kid. So had to make a workout that didn't involve the rack.
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6-11
5:35-6:35 p
30 sec Speed Rope > 10 Dips > 5 L-Sit Pull Ups x 3 round
15 Ring Push Ups x 3
15 Squat Jumps x 3
BP (185) -50 Rep - 7 / 7 / 7 / 7 / 7 / 7 / 8
Box Jump (30") 50 Rep - Same count
12" Log Clean n Press (140) 3 x 5
Hammer Pull Ups 3 x 10
Cable Chest Fly (70) 10 / 7
Seated DB OHP (45) 10 / 6 - shoulder smoked
Dips 10
+ 20 min swim
5:35-6:35 p
30 sec Speed Rope > 10 Dips > 5 L-Sit Pull Ups x 3 round
15 Ring Push Ups x 3
15 Squat Jumps x 3
BP (185) -50 Rep - 7 / 7 / 7 / 7 / 7 / 7 / 8
Box Jump (30") 50 Rep - Same count
12" Log Clean n Press (140) 3 x 5
Hammer Pull Ups 3 x 10
Cable Chest Fly (70) 10 / 7
Seated DB OHP (45) 10 / 6 - shoulder smoked
Dips 10
+ 20 min swim
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
Thanks brother. We need to construct a display when you're "Firing on all 8 cylinders"
1 - Energy
2 - Diet
3 - Rest
4 - Routine
5 - Focus / Mood
6 - Time
7- Profit ?
8 - Painfree
Been at a solid 5 and that feels amazing <45>
- Joined
- Jul 20, 2014
- Messages
- 27
- Reaction score
- 41
T
This is absolutely sage. Objectivizing your entry into training and then tracking prs over time to see if there is a correlation between a certain threshold and a new pr. I could get behind this.
I will say that some of my biggest prs have been when I was firing on 0 or 1 haha. Paradoxical, I know.
This is absolutely sage. Objectivizing your entry into training and then tracking prs over time to see if there is a correlation between a certain threshold and a new pr. I could get behind this.
I will say that some of my biggest prs have been when I was firing on 0 or 1 haha. Paradoxical, I know.
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
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Can relate to that. Days where work sucks, ate like crap.. if at all, slept 4 hours, don't feel like lifting anything, force self to go in gym, warm up is slow and pointless. Then you get under weight and it starts moving with ease.
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6-12
2:55-4:05p
10 Trapbar DL (250) > 7 Pull Up > 20 Box Step Up (20") x 3 round
Pause Lat Pulls (140) 3 x 10
Leg Press (650) 3 x 10
Rack Pulls (225) 10 (315) 8 (405) 4 (455) 2 (135) 10
Incline DB Fly (40) 3 x 12
Bag Carry n Slam (200) 60ft x 6
3 Ladder Pull Ups x 3
Devil Press (50 DB) 3 x 5
Plank on Rings w/ Push Up every 10 seconds 3 x 1min
+10 min swim
Big moves day. You ain't a young buck, don't be scared to breathe a while. Slowed down on carries and the devil almost made me quit at 3. Damn near max effort to git er done.
2:55-4:05p
10 Trapbar DL (250) > 7 Pull Up > 20 Box Step Up (20") x 3 round
Pause Lat Pulls (140) 3 x 10
Leg Press (650) 3 x 10
Rack Pulls (225) 10 (315) 8 (405) 4 (455) 2 (135) 10
Incline DB Fly (40) 3 x 12
Bag Carry n Slam (200) 60ft x 6
3 Ladder Pull Ups x 3
Devil Press (50 DB) 3 x 5
Plank on Rings w/ Push Up every 10 seconds 3 x 1min
+10 min swim
Big moves day. You ain't a young buck, don't be scared to breathe a while. Slowed down on carries and the devil almost made me quit at 3. Damn near max effort to git er done.
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6.13
6:55-6:45
10 Hammer Pull Up > 50 ft of Gator Crawls > 10 Get Up n Jump x 3 round
Trapbar DL (250) 10 (340) 8 (390) 5 (440) 3
Ring Dips 3 x 8
SOHP (140) 6 (160) 5 + 1Fail (120) 9
Low Cable Fly (30) 12 / 10 / 10
3-1-3 Tempo Squats (230) 3 x 6
Alt DB Bench (85) 5ea / 8 ea / 7 ea
Hanging Leg Raise 3 x 15
Side Plank Crunches 3 x 10 ea
1 arm DB Snatch Scratch these again, 3rd time was too fatigued to get useful weight over head. Could have did smaller DBs but it was in a power slot not reps. Move them up on list tomorrow.
6:55-6:45
10 Hammer Pull Up > 50 ft of Gator Crawls > 10 Get Up n Jump x 3 round
Trapbar DL (250) 10 (340) 8 (390) 5 (440) 3
Ring Dips 3 x 8
SOHP (140) 6 (160) 5 + 1Fail (120) 9
Low Cable Fly (30) 12 / 10 / 10
3-1-3 Tempo Squats (230) 3 x 6
Alt DB Bench (85) 5ea / 8 ea / 7 ea
Hanging Leg Raise 3 x 15
Side Plank Crunches 3 x 10 ea
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6-14
6-6:55p
50 Mountain Climbers on Rings > 10 Ring Push Ups > 10 A2G Squat Jumps x 3
Cossack Squats (20 KB) 3 x 10 ea side
Chin Up 3 x 10
1 Arm DB Snatch (85) 5 ea (90) 5 ea (100) 3 ea
Box Jumps (30") 10 (40") 10 (44") 7
Hang Clean (135) 2 - scratch that, still can't bend wrist back
Rickshaw Shrugs (160) 3 x 12
Dip Mount Leg Raises 3 x 10
Yoke Carry (390) 60ft x 6 - These felt like a warm up, really wanted to load up but damn neighbors outside wouldn't quit trying to talk.
Reverse Nordic Curls 3 x 8
Decline Sit Ups 3 x 20
DB Curls (25) 12 / 12 / 15
6-6:55p
50 Mountain Climbers on Rings > 10 Ring Push Ups > 10 A2G Squat Jumps x 3
Cossack Squats (20 KB) 3 x 10 ea side
Chin Up 3 x 10
1 Arm DB Snatch (85) 5 ea (90) 5 ea (100) 3 ea
Box Jumps (30") 10 (40") 10 (44") 7
Hang Clean (135) 2 - scratch that, still can't bend wrist back
Rickshaw Shrugs (160) 3 x 12
Dip Mount Leg Raises 3 x 10
Yoke Carry (390) 60ft x 6 - These felt like a warm up, really wanted to load up but damn neighbors outside wouldn't quit trying to talk.
Reverse Nordic Curls 3 x 8
Decline Sit Ups 3 x 20
DB Curls (25) 12 / 12 / 15
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
June-15 Wed
6-7p
Fan Bike Tabata
3 Ladder Pull up sets x 3
Ring Dips 3 x 8
Single Arm DB Row (85) 3 x 10 ea
Para bar push ups 3 x 15
V Grip Lat Pull (160) 3 x 7
HPND (50) 3 x 12
DL (225) 6 (315) 6 (365) 5 (415) 1
Seated Dip Machine (280) 8 / 8 / 8 / 10
Bent over Cable Lat Pulls (70) 2 x 12
Workout was flat. No flow. Just went through it to get it done. Think it needed more movement and HR increase, was ... bored.
6-7p
Fan Bike Tabata
3 Ladder Pull up sets x 3
Ring Dips 3 x 8
Single Arm DB Row (85) 3 x 10 ea
Para bar push ups 3 x 15
V Grip Lat Pull (160) 3 x 7
HPND (50) 3 x 12
DL (225) 6 (315) 6 (365) 5 (415) 1
Seated Dip Machine (280) 8 / 8 / 8 / 10
Bent over Cable Lat Pulls (70) 2 x 12
Workout was flat. No flow. Just went through it to get it done. Think it needed more movement and HR increase, was ... bored.
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
6.16
6:45-7:20p
30 sec speed rope > 10 Hammer Pull Up > 10 Squat Jumps x 3
7 C&P (Axle 100) > 10 Dips > 10 side flies x 3 (too much shoulder, failed last set of dips at 5 )
7 Pull Up > 10 Ring Push Ups > 20 sec Fan Bike x 3
10 Burpee + Jump > 5 Above Ring L-Sit > 10 Inverted Rows x 3
12" Log C&P (140) 5
(160) 4
(180) 2 + 1 clean only
Leg Raise on Rings - Toes touch rings 2 x 10
Leg raise to full inverted then row body weight upside down 5
+ 20 laps in pool
6:45-7:20p
30 sec speed rope > 10 Hammer Pull Up > 10 Squat Jumps x 3
7 C&P (Axle 100) > 10 Dips > 10 side flies x 3 (too much shoulder, failed last set of dips at 5 )
7 Pull Up > 10 Ring Push Ups > 20 sec Fan Bike x 3
10 Burpee + Jump > 5 Above Ring L-Sit > 10 Inverted Rows x 3
12" Log C&P (140) 5
(160) 4
(180) 2 + 1 clean only
Leg Raise on Rings - Toes touch rings 2 x 10
Leg raise to full inverted then row body weight upside down 5
+ 20 laps in pool
Last edited:
- Joined
- Sep 6, 2015
- Messages
- 19,042
- Reaction score
- 22,202
June 17
6:50-7:50p
5 Front Squat n Press (axle 100) > 10 RDL (90KB) > 10 ea Bulgarian SS x 3
Drilling Snatch pull from Hip (95) 3 x 10
Leg Press (560) 12 / 12 / 15
Goblet Squat (90 KB) 10 / 10 / 7
Half Dips 20 / 20 / 17
Trapbar DL (250) 10 (340) 7 (390) 5 (440) 4 (460) 3 (480) 2
Box Jump (30") 7 / 7 / 7 / 10 / 7
Russian Twist (10# ball) 3 x 20
Cable tris (50) 18 / 16 / 18
+ 10 min swim
6:50-7:50p
5 Front Squat n Press (axle 100) > 10 RDL (90KB) > 10 ea Bulgarian SS x 3
Drilling Snatch pull from Hip (95) 3 x 10
Leg Press (560) 12 / 12 / 15
Goblet Squat (90 KB) 10 / 10 / 7
Half Dips 20 / 20 / 17
Trapbar DL (250) 10 (340) 7 (390) 5 (440) 4 (460) 3 (480) 2
Box Jump (30") 7 / 7 / 7 / 10 / 7
Russian Twist (10# ball) 3 x 20
Cable tris (50) 18 / 16 / 18
+ 10 min swim
