Rest Day…

Taking a rest day. First in 9 days. 

Gironda 8x8 - Shoulders/Traps...

DB Military Press -8x8 @ 35lbs*

Slight Bent-over DB Upright Row - 8x8 @ 35lbs*

*Superset

Cash Out:

Arnold Press/Iron Cross - 3x3/3 @ 35lbs

Bent-over Lateral Raise - 5x5 @ 35lbs

AVG HR - 120 BPM

MAX HR - 138 BPM

@ Fairfield Inn Plattsburgh 

Arms - 8x8….

Chin Ups - 8x8 @ 25lbs

Dips - 8x8 @ 25lbs

Thigh-Supported KB Hammer Curls - 5x5 @ 26lbs 

Skull Crushers- 5x5  @ 26lbs

Cash Out: Around-The-World Pull Ups - 3x2/2 

AVG HR - 131 BPM

MAX HR - 150 BPM

Chest/Back- 8x8…

Reverse Bench Press (155)

Trap Bar Rows (170)

Cash Out: 

Reverse Bench Press - 1 @ 225 & 2 @ 225

BW Rows - 3 x 10

AVG HR - 126 BPM

MAX HR - 143 BPM

Yoke Carries…

50x10M  @ 185lbs

Then:

2x10M @ 365lbs (2 x BW)

1x5M @ 505lbs  (3.12 x BW!)

505lb Yoke Carry @ 160lbs. That’s 3.12x my bodyweight! 

Getting under a heavy yoke will instantly give you an idea of the benefits. The squat, deadlift, and bench press are the kings in the gym. They are certainly full-body movements, yet still don’t quite compare to picking up a heavy yoke and walking in terms of top-to-toe muscle recruitment. Given the fact that you’re putting your body under a much heavier load than it is used to, a heavy yoke walk elicits an awesome physical response in the body.

More specifically, yoke training will strengthen:

 

• Your upper back - That’s where you are holding the weight, after all. Expect your back to thicken up and get stronger.
• Your posterior chain - Glutes, hamstrings, and lower back are all working hard and will reap rewards.
• Your legs - And not just the posterior, this is a quad strengthener too.
• Your hips - Through the walk element, you will build strong and powerful hips

Via - Breaking Muscle

"Shoulders - 50s”…

KB Military Press: 53lbs (106)

Slightly Bent-over KB Upright Row: 53lbs (106)

Press: 22-15-13

Upright Row: 22-15-13

Then: 

Press: 1  @ 80lbs (160)

Slightly Bent-over DB Upright Row: 5 @ 80lbs (160)

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight

Cash Out: Band Pull Aparts - 8x8 @ Orange

AVG HR - 122 BPM

MAX HR - 152 BPM

Arms - 8x8….

Kettlebell Curls @ 35lbs (2 second eccentric)

Standing Kettlebell Triceps Extensions @ 35lbs

Cash Out: Close Grip Pull Ups - 5x5 

Close grip pulls will take the lats out of the movement, putting your upper back muscles in a position of weakness, forcing you to rely on your biceps and forearm muscles to complete the movement.

The close grip pull up is not rocket science, its painfully simple and brutally effective, much more difficult than the standard pull up but rarely seen in gyms today. Start with your thumbs touching, and perform your pull up as usual, you’ll be feeling humbled very quickly especially if you are weighing north of the 200lbs mark.

AVG HR - 119 BPM

MAX HR - 144 BPM

Chest/Back- 8x8…

Reverse Bench Press - 8x8 (145)

Seal Rows - 9x8 (53)

Cash Out: 

Reverse Bench Press - 5x5 @ 165lbs

Eccentric Reverse BP - 3 @ 10 seconds @ 165lbs

“A study comparing concentric and eccentric bench press repetitions until failure found that training emphasizing eccentric contractions yielded greater strength and hypertrophic gains than in programs where eccentric actions were not emphasized.

Training programs targeting eccentric muscle actions were seen to have greater training potential for strength increases and hypertrophic gains, further proving that muscles acting eccentrically produce more significant force than those acting concentrically”. - ExerFlySport

Trap Bar Rows - 5x5 @ 150lbs

“The trap bar row is superior to other rowing variations thanks to the neutral grip and positioning of the bar. One of the biggest issues with conventional barbell rows is that most people lack the proper coordination to get into position. More often than not, someone’s knees get in the way and prevent them from performing the movement correctly.

Standing inside a trap bar, or hex bar as they’re commonly called, prevents that issue with one quick equipment change.

The neutral grip adds another layer of superiority. Whereas a barbell row limits the range of motion that you can use during the movement, a trap bar isn’t limited by a barbell hitting you in the stomach.

Because of this, you can get a bigger stretch at the bottom of the movement and a harder contraction at the top. More range of motion = more results”. - Bro Bible

AVG HR - 126 BPM

MAX HR - 161 BPM

@ Sobo S&C - The Trails

Shuttle Runs…

Cash In: Yoke Carries - 10x30 @ 185lbs

Shuttle Runs - 10x10M - AFAP* 

20 meters each. 200M total 

*Set two cones 10M apart. Sprint down 10M touch the ground and return. 

“The benefits of sprinting include all the normal health benefits of cardiovascular activity — but in less time. Sprint training is also excellent for building cardiovascular capacity, physical power and endurance, and can help you reduce visceral abdominal fat. Depending on your mindset, you might also find conquering the challenge of sprint workouts to be very mentally and emotionally satisfying”. - LiveStrong

AVG HR - 125 BPM

MAX HR - 167 BPM

Rest Day…

Need a day off. Just walked. 

"Shoulders - 50s”…

DB Military Press: 45lbs (90)

DB Slightly Bent-over Upright Row: 45lbs (90)

Press: 22-15-13

Upright Row: 22-15-13

Then: 

Press: 1-1-1 @ 75lbs (150)

DB Slightly Bent-over Upright Row: 5-5-5 @ 75lbs (150)

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight

AVG HR - 112 BPM

MAX HR - 136 BPM

"Arms - 50s”…

Kettlebell Hammer Curls: 35lbs

Kettlebell Skull Crushers - 35lbs 

Curls: 25-13-12 reps 

Skull Crushers: 25-13-12 reps 

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight.

Cash Out: 

Chin Ups - 5x10

Dips - Max Reps @ BW - got 42.*

*PR is 47. Goal is 60!

AVG HR - 120 BPM

MAX HR - 154 BPM

Chest/Back- 75s…

Reverse Incline DB Bench Press (35lbs)

Incline Seal Rows - (35lbs)

BP -25-25-25

Rows -25-25-25

*Try to get 75 reps in as few sets as possible. 

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

Front Lever Pull Ups  - 5x1

Banded Low-to-High Fly - 5x5 @ Orange 

Max Strict Weighted Pull Ups - 12 reps @ 45lbs

AVG HR - 125 BPM

MAX HR - 159 BPM

Dead Stop Trap Bar Deadlifts - Low Bar…

140x5

230x3

320x3

10 x 5 Dead Stop @ 320lbs 

“Dead-stop training forces you to get as tight as possible before starting the repetition. If not, you may fold under the weight and miss the lift completely. Instead of reacting to the load, you will be forced to develop maximal tension each time.

It’s often the most innocent-looking changes that make the most significant impact. Simply breaking up your lifting cadence and putting everything you have into dead-stop training can wildly impact your gains”. - Barbend

AVG HR: 126 BPM

MAX HR: 154 BPM

Rest Day…

Was in Watertown New York yesterday. New Hartford today. 800+ miles are driving in two days.

"Shoulders - 50s”…

DB Military Press: 40lbs

DB Slightly Bent-over Upright Row: 40lbs

Press: 22-15-13

Upright Row: 22-15-13

Effective and painful! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight

Cash Out: 

DB Front Raise into  Rear Delt DB Raise - 3x5 @ 40lbs

The 6-Way Delt Raise - 2x5 @ 10lbs, 1x5 @ 15lbs, 1x5 @ 20lbs

“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

You won't need much weight for this one. We're going for time under tension and burn.

Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”. - T Nation

AVG HR - 117 BPM

MAX HR - 152 BPM