12 Labors

10 min emom 3 stone of steel to shoulder (+5) 5 k2e 6 rounds 3 bench press (175-205-225-205-225-255) 10 pendlay rows (155) Bench press 5 x 225 4 x 225 3 x 225 Dips Accumulate 110 Reverse flies 3 x 20 (10) First time coupling SOS with anything.  It was pretty rough.  I'm starting to feel a lot more Comfortable with the movement in general.   Today was the first time I was able to consistently one-motion the SOS up to my shoulder. I'm very happy with my bench today as well.  The 255 was done without help from the rack and without a spot. Pendlay rows felt good too.  I really felt those in my mid traps.   These may enter my rotation of back stuff.

5 rounds 3 axle deadlifts (290-340-385-340-385) 20 pulley facepulls (35) 8 dragon flags Amrap axle deadlifts (415) 5 20 facepulls Axle deadlift stripset 3 x 415 3 x 385 8 x 295 5 rounds 5 strict press (145) 10 ghr Dimel deadlifts 15 x 275 15 x 295 20 x 295 Pretty happy with everything today.  My hamstrings are a lot stronger than they were 4 months ago.   I'm able to do pretty much all of my GHRs without pushing off or grabbing the handles at the base of the machine. My glutes need to catch up.  I need to experiment with different movements and find something's I can do for my glutes without aggravating my knee.  The dimel deadlifts worked great today.   I'll put these in regular rotation for a while.

5 rounds 3 axle push press (155-185-195-175-195) 12 pulley rows (115) 8 ghd sit ups (35) Axle push press 2 x 220 Pulley rows 115 x 20 5 rounds 5 ssb good mornings 160 Strict press 135 8,8,8,6,5 4 rounds 15 pulley pushdowns 15 lateral raises I was disappointed in my top push press set.  I wanted 3 reps.  I keep losing the bar in front of me. Next cycle will be something conjugate.  I'm planning strict work for my max upper days and push wor for my dynamic days.  I'm hoping the lighter weights will let me drill a more aggressive dip and drive and improve my bar path. On a positive note the weighted ghd sit ups are nasty as fuck and I love them.

5 rounds 3 ssb good mornings (130-150-170-150-170) 12 ab wheel roll outs 6 x ssb good mornings (190) 12 ab wheel roll outs 5 rounds 5 bench press (185) 10 pulley rows (115) 3 x 10 ghr No motivation to train this am.  But I forced myself to get it done. Today wasn't brutal by any means.   I'll do some extra conditioning tomorrow to make up for it. On a positive note, my wife got me the spud pulley system for Christmas. Today was my first day using the high pulley.  I absolutely love this device.   Pullups have been killing my elbows of late, and the pulley allows me to do a lot of intense vertical pulling without nearly as much stress on my elbows.

bonus press day! Build to 10 RM strict press 10 x 65 10 x 95 10 x 115 10 x 135 8 x 140 Strict press 3 x 8 (120) 4 x 25 band pullaparts 4 x 15 branch bar curls 4 x 10 klokov press 65-85-95-100

5 rounds 3 axle push press (135-150-175-150-175) 10 pull ups 8 dragon flags Amrap axle push press (195) 6 reps 5 x 5 axle pulls (295) Cgbp 10x185 10x195 8x200 3x4 185 1x6 185 5 rounds Burnout triceps pushdowns Burnout lateral raises Push presses were slow today.  I was feeling lethargic and got no leg drive.  I may love my press day to the first training session of the week; I'm toasted after heavy pulls.

5 rounds 3 barbell pulls (275-335-385-335-385) 10 ghd sit ups (25) Amrap barbell deadlift 425 10 reps Deadlift strip set 425 x 3 405 x 3 335 x 10 5 rounds 5 strict press 135 10 ghr 5 x 15 reverse hypers This was the first time pulling with a barbell in 4 months.  It felt like a toy compared to the axle.  I didn't have my straps with me so the bar slipped out of my hands a little bit; otherwise I think I would have been good for 13 reps at 425. I got to use the Rogue abrahms GHD as well.  It's an awesome piece, but it cost more than double my fringe sport GHD (which I love).  The Rogue must be configured differently, Bc I was able to knock out GHR's with no problem.

3 rounds :60 second stone of steel to shoulder Amrap (+20#) :90 rest 7 reps - 6 - 7 5 rounds 3 bench (150-185-205-185-205) 20 v ups 4 x 10 db rows (120) Amrap bench (235) 6 reps 5 rounds 5 ssb good mornings (150) Dips (accumulate 110 reps) Total time: 54:23 Good news: SoS felt great.  This was the most explosive and most consistent I've been with this implement yet.  I'm starting to get into a groove for where I need to have my arms when I'm lapping and shouldering it. Bad news: bench felt awful.   The 6x235 was more of a struggle than it should have been.  A contributing factor was probably the SOS before hand.  Oh well- my goal Going into the set was 6 reps and I got 6.

6 rounds 3 ssb good mornings (150-170-190-160-180-200) 120 foot backwards sled drag (350) 8 dragon flags 5 x 5 speed bench (165) Squat to 24 inch box 12 x 160 12 x 200 12 x 200 10 x 250 10 x 270 10 x 270 10 x 290 Today was mostly about figuring out what sort of squatting I can do.   I tried body weight squats to depth with all variety of stances and foot positions, everything bothered my right knee at a standard depth. I tried squatting to a 20 inch box, but that also bothered my knee.  The 24 inch box feels stupid high, but it didn't bother my knee at all during training.  I really exaggerated my hip drive on these, and I feel like I got a decent pump in my glutes.   If my knee holds up tonight and tomorrow then I may try to push the intensity on these in the coming weeks.

5 rounds 3 axle push press (150-170-190-160-185) 15 banded lat pull downs 15 standing handed crunches AMRAP axle push press 205 (8 reps) 5 rounds 5 axle pulls 275 12 close grip bench press (185-195-165-165-155) 5 rounds 15 band push downs w/ 2 sec pause 12 barbell curls (65) 10 front raises (15) I wasn't feeling super motivated today.  I went into my push press amrap shooting for 5 reps.  I've done sets of 8 at 205 before, but I don't think they've ever gone up this smooth before.  All the tricep work I've been doing is starting to pay off.  My limiting factor was honestly my knee here.

18-15-12-9 Push press (125) Knees to elbows Time: 5:20 I got home at a reasonable hour tonight and wanted to get some bonus conditioning in.  This wasn't too terrible; honestly burned out my delts more than anything.

5 rounds 3 axle deadlifts (270-325-365-325-365) 15 knees to elbows :90 seconds rest Axle deadlift strip set 8 x 395 3 x 375 3 x 325 5 rounds 5 x axle strict press (120) 10 ghr Build to a heavy set of 12 sumo stiff leg deadlifts (245-275-295-315) Total time: 48 minutes I've never done this many GHR in one session.  I can already tell my hamstrings are smoked.  Between all the ghr' sand the axle pull strip set, my posterior chain did not have much in the tank for the sumo sldl. I had some time to kill with such a short training session, so I fooled around with reverse hyper extensions in the back of my ghd machine.   They didn't feel like much of anything so I'll have to save up for the real thing. For future reference I could easily fit more benching or something into my deadlift sessions.

10 min EMOM 3 x stone of steel to shoulder, stone+10 6 Rounds 3 x bench (185-205-230-190-215- 4x245) 10 x cheaty db rows (100) 8 x ghd sit ups (35 behind head) 5x5 ssb good mornings (125) Dips between each set (accumulated 100 reps) 3 x burnout lateral shoulder raise (10) Total time: 61 minutes Bench felt okay.  I think I finally found the right bar path on my last rep of 245; it shot up way faster than I expected. I'm going to alternate 100+ dips and another triceps giant set within my upper body days.  Hopefully all the extra triceps volume will take from being a terrible presser to a merely bad presser. I wasn't happy with the pace of the workout; I felt like I should have had more time for accessories at the end.  I was pretty disciplined about 90 seconds rest between sets.  I may sneak some more accessory work in with those shoulder raises in the future.