Goals & Gains Jungle Boogie

7.6
5:25-6p

Fan Bike tabata warm up

Ring Push Up 3 x 10
OH DB tri ext (65) 3 x 10

Yukon Bench (190) 3 x 6
Front Raises (Bar) 3 x 10

Bench Fly (40) 3 x 10
Seated Dip Machine (280) 6 / X / X - heavy shoulder fatigue

Ring Dips 6 / 4 / X
Cable chest fly (50) 3 x 10

False Grip Pull Ups 6 / 6 / 8
Band Pull Aparts 3 x 15

+10 lap swim

Might be one of few that doesn't look forward to chest day. It's not a stabbing pain, can't lift arm after rep count too high. Left arm feels like it's 50 lbs. Weight doesn't even matter, can't bench press the bar 20 times. May have to go to an 8 x 2 style. Rep rep rack.
 
Fahcough said:
7.6
5:25-6p

Fan Bike tabata warm up

Ring Push Up 3 x 10
OH DB tri ext (65) 3 x 10

Yukon Bench (190) 3 x 6
Front Raises (Bar) 3 x 10

Bench Fly (40) 3 x 10
Seated Dip Machine (280) 6 / X / X - heavy shoulder fatigue

Ring Dips 6 / 4 / X
Cable chest fly (50) 3 x 10

False Grip Pull Ups 6 / 6 / 8
Band Pull Aparts 3 x 15

+10 lap swim

Might be one of few that doesn't look forward to chest day. It's not a stabbing pain, can't lift arm after rep count too high. Left arm feels like it's 50 lbs. Weight doesn't even matter, can't bench press the bar 20 times. May have to go to an 8 x 2 style. Rep rep rack.
Click to expand...
I didn’t bench press for years because of a shoulder issue and only took to benching because I was going to be competing. I started very narrow with really pronounced pause, eventually widening grip somewhat while still pausing pretty much everything.

I never really looked forward to “chest day” as I was weak and it didn’t feel particularly good, but after sorting out and addressing the shoulder issues I really like chest day and look forward to it.
 
Aleks Sytsevich said:
I didn’t bench press for years because of a shoulder issue and only took to benching because I was going to be competing. I started very narrow with really pronounced pause, eventually widening grip somewhat while still pausing pretty much everything.

I never really looked forward to “chest day” as I was weak and it didn’t feel particularly good, but after sorting out and addressing the shoulder issues I really like chest day and look forward to it.
Click to expand...

Thanks for tips. Will give hard pauses a try in a few days. {<redford}
It's odd, the flat bar bench triggers that shoulder faster than any movement. Wide grip on flat bar is hell, but wide grip on a camber/multi grip feels so much better. BP isn't an important part of routine, I much rather do 20-50 dips with 100-200 push ups in it's place. Probably an old baseball shoulder, played from 4 yrs old into 20s. We shouldn't let our body get old lol. We move weird and make funny noises doing daily activities.
 
If
Fahcough said:
Thanks for tips. Will give hard pauses a try in a few days. {<redford}
It's odd, the flat bar bench triggers that shoulder faster than any movement. Wide grip on flat bar is hell, but wide grip on a camber/multi grip feels so much better. BP isn't an important part of routine, I much rather do 20-50 dips with 100-200 push ups in it's place. Probably an old baseball shoulder, played from 4 yrs old into 20s. We shouldn't let our body get old lol. We move weird and make funny noises doing daily activities.
Click to expand...

if you don’t plan on competing in PL and can access equipment that doesn’t exacerbate your issue I wouldn’t even bother benching. Is the Swiss bar feels good, go for it.

My shoulder issue is probably related to baseball as well. Played short for a number of years.
 
7-7
5:25-6:10p

OH Plate Lunges (45) 10ea > 5 Pull Up to Eccentric lean backs > 1 Knee KB Shovels (25) 10 ea x 3 round

Bag A2G Squats (150) 3 x 10
Bent DB Row (45) 10 / 10 / 15

Rickshaw Carry (270) 80ft EMOM x 8 .... :sniper:

Squat (230) 5 / 5 (280) 5 (320) 5
Power Snatch (135) 5 / 5 / 5 (155) 3

DL The Carries humbled CNS today. Thought they were gonna be a warm up, not a race. DL after wasn't gonna happen. Those bag squats work the lats big time. Holding a bear hug to not drop it, really good compound.

False grip pull up 5
Hanging leg raises 10 / 10
 
July 8th
Recharge break. These 100 degree days are brutal.

7-9 Sat
4:30-5:25 p

10 Squat Jumps > 10 Bag push up / press / slam (50#) > 80 ft crawls x 3 round

EMOM circuit - Went through all 4 (5xs)
5 Bag Squats (200)
100ft DB Carry (100)
10 Hammer Pull Ups
5 DL (225)

Speed C& P (100) 2 x 10
Hang knee tucks 2 x 15

Tri cable work (50) 2 x 12
DB Curls (25) 17 / 15
Ring Dips 7 / 12
Side Plank Crunches 15 ea

+20 laps pool

Didn't give those EMOMs a fair go last month. Got bored 2 rounds in, shit starts getting real by 3rd bc the clock speeds up. The rest of it just a grind of will power.
 
7-10
3:30-4:40p
Step Child day ( try to use stuff that's been neglected and sitting in corner for months)

15 Lever Arm Press (25) > 7 Bag Slams (150) > 10 Chin Ups x 3 round

Lever Arm Push (50) 10 (75) 10 (100) 10
Calf Raises (45) 3 x 25

T Bar Row (110) 3 x 10
Belt Squats (90) 15 (140) 15 (185) 15

Single Arm kneel Landmine Press (25) 2 x 10 ea
Weight Dips (50) 7 / 6 (BW) 7

220# Bag on Box (40") ... Couldn't safely launch it, wasn't risking back
Bag Hold (220) 3 x 30 sec
Back Lever Rows ...Already unloaded them and chained out of reach
HPND (50) 10 / 10 / 7


Time to have an equipment assessment and clean house. Was getting aggravated half way through just from the amount of time wasted setting up. Unchaining arms, setting pins, moving dip bars so arms could swing, changing routine because 2 sets clashed with equipment set up. Someone else can love those kids
 
7-11 Hurry up and buy!
5:45 -6:50p

30 Sec speed Rope > 8 Dips > 4 Bag Slam (150) x 3 round

Kneel KB Shovels (25) 3 x 10ea side
Pause Pull Up 8 / 8 / 7

Dual KB Swing (25) 3 x 10
Pause Wide grip Lat pull (140) 3 x 10

DL (225) 3
(315) 3
(365) 3
(405) 2 -straps
(425) 1
(445) 1

Inverted Row 3 x 12
GM (140) 3 x 8

DB Hammer (35) 8 / 12 / 12
Pause Band Pull apart 3 x 10

Good sets, pulls felt smooth. Had another +10 but racing time. Should not have did GMs right after. Back felt good, almost teased it into being too tight. Loosened after an hour. Also, fk a diet . Have single handed crushed an entire chocolate Caribbean rum cake she brought back from USVI.
 
7-12
5:30-6:30 p

OH Plate Lunges (45) 10 ea > 10 OH Squat (Axle 80) > 80 ft crawls x 3 round

DB Windmills (25) 10ea x 2 (35) 10 ea
Leg Press (450) 15 / 15 / 20

200# Bag on Box (48") 5 (50") 5 (54") 5
Pause Hack Squat (160) 15 / 15 / 20

Power Snatch (135) 5 (155) 3 (165) 2
Body Saw on Rings 3 x 10

SOHP (135) 2 x 7
Box Jump (30") 10 (40") 10

1 min hanging knee tucks

+ 20 laps in pool, focus on shoulder rotations
 
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7-13
5:10-6:15p

EMOM circuit 4 rounds each
8 Dual DB Snatch (40)
8 Bag Squats (200)
10 Dips
10 Squats (160)

Power Snatch (axle 100) 7 / 8 / 8 (135) 3 / 4 / 4
Wide Grip Hang Knee Tuck 3 x 15 - Focus on keeping shoulders pinched and head in front of hands

6" step up lunges 3 x 10ea . Long stride with slow decent into hip flexor, knees over toes
Band Pull Apart 3 x 15

KB Swing / Press / Hold (70) 3 x 8
Side Plank Crunches 3 x 10ea

Seated Dip Machine (280) 3 x 12
False Grip pull ups 3 x 5

+ 30 laps pool
 
7-14
5:30-6:30 p

8 Hurdle Hops 32" ^ 12" ^ 32" > 8 Hammer Pull Ups > 4 Bag Slam (150) x 3

Dual KB Press (25) 3 x 20
Inverted Rows 3 x 12

Weighted Pull Up (45) 3 x 5
Speed Cleans (Axle 100) 12 / 10+2 / 9+3

1 Arm OH KB Walks (50) 80ft x 2 ea arm (70) 80ft ea
HPND (100) 3 x 10

Trapbar DL
(250) 7
(340) 5
(430) 4
(480) 3
(500) 2
(510) 2 [RPE 8.5]

Hanging Leg Raises 6 x 10
 
7-15
5:40-6:30p

EMOM circuit x 4 rounds
10 RDL (135)
15 Wide Squat A2G
10 KB Swing (90)
10 Burpee & Jump
5 FG Pull Up

OH Squats (Axle 80) 3 x 10
Snatch Grip DL (225) 3 x 7

Ring Dips 3 x 10
Sandbag power slam (200) 3 x 4 Damn near a Power Bomb, these MFer's are exhausting

L-sit Pull ups 3 x 7
Hip crease snatch pull (95) 3 x 7

+20 laps in pool
 
7-16 Weights get hot in the sun
4:05-5:15p

80ft OH Lunges with 50# bag > 8 Pull Up > 15 Ring Push Ups x 3 round

Hack Squats (160) 15 (210) 12 (260) 12 (310) 10 (400) 5
Extended Pause BP
(185) 5
(225) 2
(245) 2
(265) 2
(275) 1 Rest 1

Single arm OH DB Carry (70) 3 x 120ft ea
DB Bench Fly (40) 10 (45) 10 / 10

KB Swing / Press / Hold (70) 3 x 10
Cable Chest Fly (70) 3 x 10

Bag Carry (200) 6 x 60ft
Box Jump (30") 10 (40") 10 (44") 6 (48") 3 + 1 Fail
 
7-17 Operation: Don't Die (95 degrees)
2:10-3:25p

MIeahos.jpg


80ft Crawls > 10 Bag Jumps (50#) > 5 Bag Slam w/ 3 Push Ups (150) x 3 rounds

False Grip Pull Up 3 x 5
OHP (135) 3 x 5

Dips 3 x 10
Hammer Pull Up w/ 3 count negative 3 x 5

DL (245) 5
(335) 3
(385) 3
(425) 1
Heat Break (425) 1
Hanging Leg Raise 5 x 10

Bent Row (135) 3 x 10
Rings Body Saw 3 x 10

Rickshaw Carry (270) 120 ft (320) 120ft x 2
Cable Tri Pushdown (50) 3 x 10
Still had energy another +10 FG Pull Ups

+15 laps pool

Ace Up the Sleeve
Cold shower between sets to cool down
5u5iOoE.jpg
 
Last edited:
Poon Goon said:
On one hand I'm jealous because you have such a nice set up over there. On the other I know I would be broke as shit if I had all of the room you can play with.
Click to expand...
Can't chase your dreams with money weighing you down lol. Don't live by that.
But an active mind is a dangerous thing. All your projects bust out of their box and spill into yard.

You see this crap, had to get it out of head. Simple question like "babe, do we have any paper?" and she's like No, what now! Strong support circle here <45>
m8D9Owf.jpg
 
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7-18
5:55-6:45p

EMOM Circuit 5 rounds ea
12 KB Swings (90)
8 FG Pull Ups
6 OH Squats (Axle 80)

1 Knee KB Shovels (25) 3 x 15 ea
RDL (185) 3 x 8

HPND (100) 3 x 10
Hack Squat (250) 3 x 10

Leg Press (480) 2 x 15
Lunges 2 x 120ft

DB Curls (40) 2 x 10
Cable Rear Flies (10) 2 x 12

It's a rare condition, this day and age.. Family Matters. Had to cut short and bail left a few sets at bottom.
 
7-19 Cardio & Core
6-6:40p

EMOM circuit 5 rounds through

12 Get Up
80 ft Backwards Crawls
12 Inverted Rows
15 Hanging leg raise
15 Squat Jumps
12 Dead Bugs
7 Ring Dips
10 Box Jumps (30")

Reason : Forced self to not pick up weights, an active rest day to reset. Was a glorified progressive warm up routine. Medium effort, never winded , more of done at 30 seconds and pacing around. Blasted through last round in 5 minutes nonstop, that was the only round that felt like a challenging pace.
 
7-20
5:20-6:20p

30 sec fan bike > 100ft KoT Lunges > 10 Bag Drops (150) x 3

DB Incline (85) 3 x 7
Hammer Pull Up 3 count hold at top 3 x 6

1 Arm DB Row (100) 4 x 5
150# Bag on box (44") 4 x 5

Hack Squat (270) 3 x 10
Barbell Row (135) 10 (185) 2 x 10

Plank 25lb weight slide across body 3 x 10 ea way
Trapbar Squats (250) 7 (340) 5 (430) 5

10 Wide Grip Pull Up
Barbell Row (80) 10 w/ 2 count hold
 
7-21 Hyper Trophies
5:20-6:20p

EMOM
8 Squat (195) > 200# Bag Carry 100ft > 3 FG Pull Ups into 10 leg raises x 5 round

Shrugs (160) 3 x 15
Hack Squat (270) 3 x 12

DB Fly & Press (35) 3 x 10
Cable Tri Dual Ropes (40) 3 x 15

1 Arm OH DB Carry 120ft (85) 1 ea - Opted out, right shoulder felt ... off , weird numb jolt on cuff
Inverted Shrugs 2 x 15
L-sit Ring Holds 6 x 10 seconds

Ab Wheels 3 x 15
DB Shrug w/ 2 count pause (55) 2 x 12
 
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