Goals & Gains Jungle Boogie

[thugpoet]

April 3 -Sun
3:30-4:45p

15 Para Push Ups > 10 (50#) Sandbag slam > 10 Hurdles 32"/8"/32" x 3 rounds

Majority of routine done outside
Speed Cleans (135) 7 (185) 5 / 5 / 5 / 5
Rickshaw Shrugs (160) 5 x 12

Yoke Carry (380lbs ) 100ft x 4 (480) 100 ft
OHP (135) 4 x 5

Leg raises from ring 3 x 15
Standing side fly (10# bumper) 3 x 15

Single arm DB snatch (85) 3 x 3ea - thought was going for 5 -crashing

1st swim of season 10 min - mini ice plunge

Everytime i come to your log and see this stuff i go damn am I not doing enough

 

[Fahcough]

Everytime i come to your log and see this stuff i go damn am I not doing enough

It feels like so much more work is getting done. I guess the outside days feel like more from packing 8-12 plates outside and setting up stations... then having to pick up.
Next week, it might be over training x 10 ! Took a secret week of vaca and didn't tell wifey. Titan just confirmed the leg press shipped via freight. Going to pull a muscle for sure doing 2 hour sessions.

*Edit - FedEx just sent tracking. 440lbs on the 12th via big truck. They better call 1st, have to back the driver down this private road.

 

[Fahcough]

April 4 President
5:35-6:55p

Treadmill 15 min 2/10 incline @ 3-7mph

Dips > 10 / 10 / 12 / 14
Box Jump w/ 20# Med Ball > 10 / 10 / 12 (30#) 8

Lunges w 50# bag > 120ft x 3
Incline DB Fly (35) 15 (40) 10 / 11

Yukon Bar BP - for the deep deep (185) 5 / 6 / 6 (225) 6
BW Squats > 10 / 10 / 12 / 15

Pause Squat (235) 5 / 5 / 8 / 8
Seated Preacher Tricep (35) Burnout x 4

Cable Chest Fly - high pin (50) 3 x 15
Cleans (Playing around with new Elite bumpers/ testing dead bounce) 135 > 3 x 5

**Noticed dust collecting on some isolation stuff. Been doing more bigs and less littles. Need small shift back to hit the neglects.

 

[Fahcough]

4 -5th - 22
6:05-7p

50# bag slam > Hop Hurdles 32" ^ 8" ^ 32" > 100# sandbag slam x 15 round

Hammer Pull Ups 8 / 8 / 7+1 / 5+2
Straight Arm Pull down -dual handle (50) 12 / 10 / 9 (40) 12

12" Log Cleans (90) 5
(140) 5
(160) 5
(180) 4
(200) 3
(220) 2 + 1 Fail

DB Single arm Row (100) 3 x 8ea
Lat Pulls (160) 8 (180) 8 (200) 5 + 1/2 rep hold

DL (135) 7
(245) 5
(335) 4
(385) 3 - Belt
(405) 1 + Hold for 10 count

To the cold pool + 10 min laps

 

[Fahcough]

April 6
6:45-7:20p

1 min Speed Rope > 10 Squat Jumps > 20 (10#) Bumper Flies x 3 round

Cable Flies - chest height (50) 3 x 12
HPND (50) 3 x 12

Clean n Press(135) 8 (185) 4 (205) 3 (225) No Press x 4

DB Hammer Curls (35) 10 / 10 / 11
Barbell Shrugs (135) 3 x 12 - Wide grip/ outside rings/ inside rings

Worked late, then caught a flat on way home. Made it quick to hang with kiddo before bedtime

 

[Fahcough]

4-7-22
5:25-6:45p

Treadmill 22 min 3/15 inclines @ 3-6 mph

Bar Front Raise-1 behind the head press (Axle 50) 3 x 10 (80) 5
Pull Ups 3 x 7

Seated DB Press (40) 3 x 10
Squat with Double Rep at bottom(140) 3 x 10 ** Terrible set with shoulders, change this

RDL (135) 3 x 12
Feet on Bench-laying pull ups 3 x 12

Snatch (135) 10 / 6
Squat -Bar Over head (80) 2 x 8
Leg Raises on Rings 2 x 10

Gym was filled with 5 kids. No motivation to lift anything heavy. Never broke a sweat.

 

[Fahcough]

4-8
Nadda - Took a mental break. Had 14 hours of Battle bots to get off DVR

 

[Fahcough]

4-9 Sat
4-5:30p Let the over training commence

Seated OHP (Axle 80) 4 x 15
Box Jump (30") 3 x 10

12" Log Press (90) 5
(140) 3 x 5
Plate Halos (25) 3 x 10

Sandbag Carry (200) 3 x 100ft
Lunges (axle 80) 2 x 50ft - Overhead carry on return

Cleans (135) 10 Press next 5
Clean (185) 2 x 5
Clean & Press (185) 3 / 2 / 2
Leg Raises from Rings 5 x 10

Bar Shrugs (185) 2 x 10 (135) 10
Bent Row (axle 80) 2 x 20

Purple band pull apart 3 x 10
Snatch Muscle Memory Reps (axle 80) 4 x 10

*Higher reps with lighter weights. Majority was done outside in sun. Need to get some athletic tape for Axle bars, bitch is slick when sweating.

 

[Fahcough]

4-10
1:10-2:20p

20 sec fan bike > 10 para pushup > 5 ring pull up > Hurdle Hop 32"/ 8" /32" to 30" Box x 6 rounds

Squat (140) 10 (190) 10 (230) 10 (280) 6 (320) 5 (370) 4 w/ Belt
Sandbag high chest throw over Yoke (150#) 6 ***

Dips w/ 15lb chains 3 x12
Goblet Squats (70 KB) 3 x 10

MG Bench (185) 6 (225) 5 / 5

Cable Fly - chest height (60) 3 x 10
Inverted Pull Up on MG bar 3 x 10

Seated Machine Dips (270) 15 / 15 / 18
Svend Press (2-10s) 10 / 10 / 8

*** It's crawfish season in LA. Meaning all the damn neighbors are outside in large gatherings. They see the equipment being brought out and walk over to talk. Couldn't do near the sandbag work planned and no sled work.

 

[Fahcough]

4-11 Mon
1:30-2:45p

Treadmill 20 min Some run around Prison in Bosnia ? -3 to 15 decline/inclines @3-7mph

Press slam 50# bag > 5 Push ups > press slam 100# bag > 5 push ups x 6

MG Close grip Bench (135) 4 x 10
Rickshaw Shrugs (180) 12 / 12 / 12 / 18

Purple Band side flies 3 x 12
Alt DB Bench (85) 3 x 5 ea

RDL (135) 12 (185) 10 / 10
Floor DB Fly (35) 3 x 12

Frontal Upright Chest Row (15 DB) 4 x 10
Cable Tri pushdown -Dual grips (40) 4 x 12

Very tame, moderate pace. Good pump, 60-70% speed. Raining since 10am. Ruined day 1 of vacation projects and outdoor gym.

 

[Fahcough]

4-12
2:45-4pm Bucket of Excuses

Treadmill 20 min -2/15 incline @ 3-4 mph heavy incline hike in Scotland Isle of Skye.

Hammer Pull Ups 3 x 10
50# Box Jump (30 inch) 1 -This is stupid
(30#) 3- Also stupid
(12#) 7 / 10 / 10

Sled Push (190) 120ft (235) 120' (280) 120' (325) 120'
Sled Backwards Pull -Quads on fire (190) 120' (235 / 280 / 325) 120'

Yoke Carry (350) 3 x 120ft - Lighting Struck way too close, got spooked and brought it back inside
Sandbag over Yoke (200#) 3 x 2

Workout was shit lol But I did spend 2 hours today with an Axe & 12lb sledge chopping dead tree stumps.

 

[Fahcough]

4-13 Wed
1:15-2:15p


20 Sec Fan Bike > 10 Squat Jumps > 7 Hammer Pull Ups > 12 Ham Stretches with 50KB (set bell as far behind legs as reach allowed from RDL starting point) x 4 rounds

Purple Band Ham curls 3 x 20
Lunges 3 x 10ea

Bulgarian SS (Axle 80) 3 x 10ea
Box Jumps (30") 3 x 10

Leg Press
(3 plate) 13
(4 plate) 13
(4 plate + 55s) 15
(4 plate + (2) 55s) 8 - Felt good here

Lat Pulls (160) 3 x 10

Hack Squat (3 plate) - 4 Back down small fry
(2 plate) 11 then 13

Clean w/ Squat (135) 5 / 5
(185) 5

 

[Fahcough]

April 14 - Thurs
3:10-4:30p

Tabata 20 on 10 off Dips > Power Jumps > 80# Snatch > 80# Cleans > Ski Lunges > 80# OHP > 80# Clean n Press

Rickshaw Carry (270) 120ft (360) 120' (450) 50' + 50'
Cable Fly -chest height (60) 10 / 10 / 12

Bag Carry n slam (200#) 60' + 60' x 3 rounds (weight felt lighter today, moving easy)
Finally shouldered that bitch - had failed numerous times over months
60' + 60' for 3 more rounds from shoulder

OHP (Axle 120) 7 / 6 / 7

Pulls Ups 5 / 5

Ring Pull Up + 5 Leg raises x 5 repeat without dropping

Clean n Press (185) 3 / 2
phone rang, cooled off and called it here.

 

[Fahcough]

4-15 Another Good Friday
5:30-6:40p

[10 overhead bag toss (50#) > 10 Leg Raise from rings > quick jumps 32" ^ 8" ^ 32" ^ on 30" box x 6] x 3 rounds

MG Bench
(135) 10 [Close]
(185) 7 / 7 [Close / Wide]
(235) 5 [Wide]
(255) 5 [Neutral]

Leg Press
(250) 15
(360) 15 / 20 / 20
(450) 18

Seated Dip Machine (270) 20 (280) 15 (300) 12
Hack Squat (250) 10 / 10 / 15

DB Bench Fly (40) 15 (45) 12 / 15
DL (185) 10 / 11 / 15

Leg Raise from Rings 20

 

[Fahcough]

4-16 [Sat- 9 hours of sleep]
4:15-5:20p

Tabata - Fan Bike
5 para push up > 10 para dips > 10 split box jumps 30" x 5 rounds

MG Bench (185 - Wide) 4 x 10
Hack Squat (250 Close Duck stance) 4 x 15

EMOM - 10 Ring Pull Ups - 5 OHP (140) - 10 Dips x 2 Round
(Got bored in 2 rounds, too much watching the clock for 30 seconds. Not a fan of hurry and wait)

Rickshaw Shrugs (160) 3 x 15
Snatch (Axle 120) 10
(135) 10 / 10
Snatch Pull hang to chest (185) 10

Straight Arm Pull w/ Rope (60) 3 x 10

+ 20 min swim with 40lb vest

 

[Fahcough]

4-17 Rabbit Day
6-7:05p

10 Ring Leg Raises > 8 Box Jump (30") > 10 Decline Bosu Push up x 4 round
8 Ring Leg Raises > 8 Box Jump (40") > 10 decline Bosu push ups x 4 round

Sled Backpedal pull (210) 120ft (265) 120' (310) 120' (355) 120'
** Added 2 arch attachments / wheelbarrow mount / rail wrap around - empty sled now weighs 165#
Flying Ladder Pull Ups with 3 pulls at top x 4 round

Bag Carry (200#) 60ft + 60 ft x 2 (220#) 60ft ... 30 second breather + 60 ft
Lat Pulls (180) 10 (200) 8 (210) 5+1

Cleans (135) 5 (185) 3 (205) 3 (225) 1 / 1 Fail

DL with Snatch Grip (225) 6 pulls
OHP (Axle 80) 25

+15 min swim

 

[Fahcough]

4-18
6:30-7:30p

Speed Rope 1 min > 10 Pike Push Up > 6 Hurdles 32/8/32/30 > [10] 50# bag curl to press x 3 round

Bulgarian SS (Axle 120 ) 3 x 10ea
Leg Press (4 plates ea side) 20 / 20 / 13

** Picked up a pair of Nordic Lifters -quick review

Spoiler

(I have never worn lifts, didn't even know they existed until a thread on here months ago) Am a power/oly/strong man virgin learning everyday. No coach, just trial and lots of errors. 1st thoughts: they feel nicer than pictures showed. I wear an 11 shoe and these 11s are snug, toe box is slim. I could use an 11.5 wide if there was a devil. They broke in after walking in them 30 min before warm up. Super sticky bottom, impressed with the floor grip and keeping feet planted. Moderate lift, nothing aggressive but felt it soon as standing straight. Squats felt good. Body weight A2G squats felt really good, hit depth with no warm up and no balance issue.
Snatch form from over head to squat is still absolute dog shit. Am falling forward, throwing weight, struggling to not lose only 80 lbs. Knees are going down instead of hips. Ankle and shoulder issues, shoes are fine and the pull to chest feels better with them.

Squat feeler (240) 3 x 5

12" Log Clean & Press (140) 5 / 5 (160) 5
**Oh yea, these felt damn good with heel up. So much better balance and press was easier

OH Squat (Axle 80) 6 / 10 / 10 struggle bus
Snatch Pull to 1/4 squat for mobility (95) 10 / 10 (135) 10

 

[Fahcough]

4-19
8-8:30p
Worked 12, had very small window. Did entire workout no rest.

20 Push up > 5 Ring Pull Ups x 3

DB Bench Fly (35) 10 / 10 / 10
Lat Pulls (160) 10 / 10 / 9

MG Bench (185) 5 / 5 / 5
Dips 10 / 7 / 8

Seated Dip Machine (280) 12 / 12 / 12
Tri Pulley w/ Rope (60) 10 / 10 / 8

Cable Fly - chest height (60) 10 / 10 / 15
Seated Preacher Tri (40) 20 / 20 / 20

 

[Fahcough]

Fo Twenty
6:15-7:15 p

10 TuT MG Wide Bench (135) > 10 Hammer Pull Up > 10 Box Jumps (30 /40 /44 /48") x 4 rounds
.......................................................................Box Jumps (10 / 10 / 7 / 2 Hips are tight/ Being fkin lazy)

Leg Press (340) 20 + 15 calf raise
(430) 20 + 15 calf raise
(540) 10 + 10 raise
Bent Row w/ MG bar (135) 3 x 10 - Awkward angle due to width of Titan MG bar

Hack Squat (250) 3 x 15
Lat Pull with V Grip (160) 3 x 10

HPND (50) 3 x 12
Standing Cable Rows at Hip Height -These feel good (50) 3 x 15

Cleans (155) 4 (175) 3 (195) 3

DL (225) 8 (335) 5 (385) 3
Called it here. Kept wanting to go do other stuff, just going through motions with no fire.

 

[Fahcough]

4-21
6-6:40p

1 min speed rope > [10] 50# bag flow burpee to throw > 5 Power jumps x 3 round

Incline DB (75) 10 / 10 / 8
Chin Ups - Palms touching 12 / 10 / 5

** Arch Nemesis Bench (165) Wide 8 / Neutral 8 / Close 8
DB Shrugs (75) 3 x 15

Nemesis OHP (115) 5 / 5 / 4
Muscle Ups Press on Rings 7 / 4 / 3 +1

Front Raise w/ Bar 15 / 15
Leg Raise on Rings 15 / 15

+ 20 min swim w/ kids

** Bells of Steel Arch Nemesis Mini Review because Fahcough is why.

Spoiler

<45>

As goofy as it looks and as hard as it is to clip a 7ft bar dead center with 1 hand, the grip width for Lat Pulls feels damn good! Now for sirus bizness

The bar is 25# not the full 45#. The handle spacing is very comfortable for bench and pull downs. Still on the fence about OHP, it's a new feel moving head out the way of the bar every press or racking it more forward than a straight bar. The coating on knurling for grips is not the best. I had to chalk up to keep a grip after sweating. It is much more narrow than the Titan MG so bent rows will likely have a better flow. The rack spacing is an issue, it barely fits on cups. Was hitting plates on rails trying to get it back in place.
Overall, I like it. Not a super critical YT star that caps on everything not Rogue. Solid 4 out of 5 star. You get a decent amount of variation for a specialty bar, it's not over built and bulky (which some want). Felt no pain in shoulders benching deep with it, great pec stretch. Just don't leave it on pull down or it'll knock someone out.