12 Labors

10 min emom 2 SoS to shoulder (+20) 5 k2e Build to 3RM axle floor press / superset 10 pull downs (125$ 135 155 185 205 215 225 Axle floor press (180) x 11 Pull downs x 8 Axle floor press x 5 Pull downs x 8 Axle floor press x 5 Dips accumulate 85 Lateral raises 4 x 20 (10)

Farmers carry 4 x 50” (215/Hand)

12 min emom 3 axle deadlifts (290 + chains) Build to heavy 10 bugenhagen squat 10 x 65 10 x 85 10 x 115 10 x 125 Superset with 12 ghd sit ups (25) 4 x 8 glute ham raises (10)

12 x 3 circus dumbbell (72) 12 min emom 3 bench press (165 + chains) 10 landline rows (120) 5 rounds 100 ft circus dumbbell waiters walks 20 triceps pushdowns 20 reverse curls (45)

build to 3RM deficit axle pull / superset 12 k2e 225 275 315 365 385 415 425 12 deficit axle pulls (340) 10 k2e 5 pulls 10 k2e 5 pulls Build to 10rm sumo sldl 10 x 265 10 x 285 10 x 325 3 x 8 ghr (10) 100000 facepulls

10 min emom 2 x SoS to shoulder (+10) Build to 3RM axle push press / superset with 10 pulley rows 125 3 x 165 3 x 185 3 x 205 3 x 215 2 x 225 9 axle push press (170) 8 cable pulley rows 5 axle push press 8 rows 5 axle push press 8 rows Dips Accumulate 100 Facepulls Accumulate a lot Pretty happy with my push press numbers.  I focused today on getting my set up tighter and getting the bar higher on my shoulders.  I didnt have too many reps I missed forward, which is a win.   I recorded my Amrap set and realized I suck at getting my head through. More to work on regarding pressing. Tough sos work today.  Sleep deprivation makes that movement extra rough for some reason.

12 min emom 3 x axle dl (260 + chains) 4 x burpees 10 min every 2 minute on the minute 75" farmers carry (185 each hand) 3 x ghr (10) 10-9-9 Wanted to get some more work in, but the farmers took a long time to set up and break down.   I ran out of time before it was my wife's turn to work out and my turn to watch the baby. I may break the farmers down into a separate day.   I can easily replace one of the random bonus conditioning days I do with farmers without increasing my overall garage time.

12 min emom log clean and press away 3 x 110 12 min emom bench 3 x 150 + chains Build to 10 rm axle strict press - super set with 15 pendlay rows (135$ 12 x 75 10 x 95 10 x 115 10 x 125 Axle strict press (100) 12 10 10 Dips / band pull aparts 25 / 20 15 / 20 15 / 20 15 / 20

conditioning day 5 rounds :30 db snatches (70) :30 air dyne :30 k2e :30 rest

ME Lower Build to 3RM ssb good morning (20 min cap) 3 x 150 3 x 170 3 x 190 3 x 200 3 x 215 Giant set w/ 14 db snatches (60) 10 ghd sit ups (35) Amrap ssb good mornings (170) x 8 20 banded standing crunches 5 ssb good mornings 20 crunches 5 ssb good mornings 20 crunches Build to 12 rm sumo sldl 12 x 265 12 x 295 12 x 305 3 x 10 ghr This was brutal today.  The sumo sldl damn near killed me. I tried lax balling my quad for a couple of minutes.  It relieved my knee pain at the time.  I'll keep it up for a while and see if it helps longer term. The db snatches were fun. I need to push the reps on those more

Bonus day Tamara z press (65) 50 barbell curls (45) 20 chain hammer curls 80 cable face pulls

ME upper 3 rounds :60 SoS to shoulder (+25) :120 rest 5-5-5 Build to 3RM Close grip bench 135 185 205 225 235 240 After each set 12 x cable rows (115) 8 x dragon flags 8 cgbp (190) 12 cable rows 4 cgbp 12 cable rows 5 cgbp 12 cable rows 3 x 25 cable pushdowns (25) 3 x so lateral raises (10)

DE LOWER 12 min emom 3 deadlifts (265 + chains) 5 k2e Build to 20 rm dimel deadlift 265 315 335 3 rounds 10 ghr 12 sldl (205) Lots and lots and lots of hip work today. The speed deads felt fine.  Chains kept getting caught under the plates though.

DE upper Every 30 seconds for 6 min 3 log clean and press (100) Emom 15 3 bench press (135 + chains) Build to 12 rm strict press 12 x 95 12 x 115 3 rounds 15 strict press (95) 12 pendlay rows (155) 12 ghd sit ups (25) 4 x 15 cable push downs (35) 1 x 10 cable push down (25) This was a tough one today.   I slept like crap the night before. I'd like to emom the log rather than every 30 seconds it.  More time betweeen sets would let me focus on getting a good rack and set up.  Oh well- I was in a time crunch today. Speed bench felt good; definitely could feel my triceps working at the top. The strict press accessory work killed my shoulders and triceps. Overall pretty happy with how today went.

Bonus bs day 2 x 10 btn strict press (105) 3 x 10 btn strict press (115) 5 x 15 terminal knee extension 3 x 10 z press (115) 3 x 20 straight arm pull downs (35)

Bonus conditioning day 10 min emom Sled push (220) x 80"

ME lower Build to 3RM car dl sim Giant set w/ 12 kbs (80#) and 15 v ups 3 plate 3.75 plate 4.5 plate 5 plate 5.5 plate Car dl strip set 5 x 5 plate 5 x 4.5 plate 11 x 3.75 plate Build to 15rm sumo stiff leg dl 225 275 275 295 3 x 10 ghr 100 band pull aparts A lot of face pulls First me lower day.   I am wrecked after this one.   This workout was brutal after a couple of days of newborn baby sleep. The car dl felt alright.  Coupling the car dl and kbs destroyed my hips.  I'll try something different next time I hit these.  The strip set takes so long to break down I don't get as much out of it.  I may do. Something like... 60 seconds max reps 8 car dl 80% Max rep kbs The sumo sldl destroyed me. My glutes actually burned like fired for a while afterwards.  Happy to keep these in rotation.

10 min emom Stone of steel to shoulder (+15) (6 x 3; 4 x 2) 5 k2e Build to 3RM strict axle press Superset each set with 10 cable pull downs (110) 3 x 115 3 x 135 3 x 145 3 x 150 3 x 155 1 x 160 Amrap axle strict press (125) x 12 15 cable pull downs 5 axle strict press 15 cable pull downs 5 axle strict press 15 cable pull downs 100 dips 70 barbell curls

6 rounds 3 ssb good mornings (150-170-190-170-190-210) 60" backwards sled drag (365) 15 k2e 5 rounds 5 bench press (190) 15 face pulls 3 rounds 10 ghr 15 face pulls The heavy good mornings felt great.  My hamstrings are a lot stronger than they were at the beginning of this cycle.  My biggest goal for this cycle was to get my hamstrings stronger. Overall reasonably happy with how this cycle went.  My hamstrings are stronger and my pulls are a lot better for it.  I've gotten more proficient with the stone of steel as well. My overhead pressing needs some work, but that's as much set up and technique as it is strength. My next couple of cycles will be conjugate style.   I'll focus on strict overhead work for my ME days and push work for my DE days.  Hoping the lighter weight will really help me practice a good set up and better timing for my push movements. My goals for the next cycle are: 1) Get a stronger upper back 2) Improve push pr...

BONUS STRONGMAN DAY 4 rounds 160 lb keg x 50" Run 50" 230 lb keg x 50" Load 160 keg to sled and push x 50" Rest :150 Holy shit this was a gasser. I skipped some conditioning earlier this week so I'm making up for it here. I need to find a way to secure the keg to the sled faster.  I wrapped a band around the keg and the sleds weigh post.  It did a great job keeping the keg on the sled but it took too long.