13.10.24

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#thegrind

Reminders:

1) Please make sure to continue to monitor your resting heart rate (BPM) upon waking every morning.

2) Stay on top of your recovery and listen to your body. We’re entering into an intense 5-week cycle, and if you don’t stay 2 steps ahead of your training, it will eat you up.

3) We are creeping closer to competition season. How do you stack up? Are you doing what you need to do to reach your goals?

Week 16 Training: 13.10.24

Strength

A1. 2×5: Deadlift @ 85% – E2M
A2. 2×5: Bench Press @ 85% – E2M

Notes: Alternate between your sets of deadlifts and bench presses. This means that you will need to be warmed up to 85% on both before you begin. Start a new movement every 2 minutes.

Auxiliaries

B1. 2×10/10: Kettlebell Bulgarian Split Squats – Heavy but Unbroken – E60S
B2. 2×10: Weighted Pull-Up – Heavy but Unbroken – E60S
B3. 2×10: Glute-Ham Raises – Bodyweight – E60S

Notes: Start a new movement every 60 seconds and stay on the clock.

Durability

C. 15 minute sled drag @ 35/15 – 7.5 forward, 7.5 backward
Notes: Try to make this one continuous piece without stopping. If you have to stop, make it brief. You should split up the time half and half — forward-facing and rear-facing.

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24 comments on “13.10.24
  1. Max says:

    Do work
    Did work
    Goin’ to work

  2. Jason says:

    Went a little light because of weekend competition
    A) 315/225
    B) 24kgs/35lbs/BW
    C) Done

  3. Jeff V says:

    Deadlift – 435
    Bench – 250.255

    BSS – Two pood KBs
    WTD PU – 20 (two heavy).10
    GH – Ha – did one and cramped up.

    Sled – done

  4. drusellers says:

    Stayed home and rested. Shoulder is acting up and bit and i was worried that heavy deads and bench would exacerbate it. Instead did a bunch of shoulder stretches.

  5. Jeremy says:

    A1) 345– Too easy. I need a new DL 1RM
    A2) 265– 4f/3f. Maybe I need a new BP 1RM, too. Sucks.
    B1) 1.5 pood
    B2) BW 9/9
    B3) Done. That was fun!
    C) Did you know that sled dogs have the highest recorded VO2max of any mammal? 240 mL/kg/min. What’s that? Oh, you don’t care. Well, I dragged the sled anyway.

  6. Feliz says:

    A1) 135
    A2) 90
    B1) 15#
    B2) BW
    B3) not so good at this
    C) done

  7. randallgatkinson says:

    A1) 405
    A2) 245 & 235
    B1) 1.5 pd
    B2) Partner Shoulder Pull Downs & 25 DB
    B3) Done
    C) DND… Work

  8. House says:

    A1) 365
    A2) 265/275(5f)
    B1) 1.5 pood
    B2) Partner Shoulder Pull Downs & 25 DB
    B3) Done
    C) Done

  9. Teo says:

    a) 365
    b) 195
    c) 35lb
    c2)1.5
    c3) BW will add weight next time. lamb and tunafish

  10. Morgan says:

    a1) 345
    a2) 190
    b1) 35#
    b2) 10#
    b3) BW 4 (with assistance)/ 5 (ugly but unassisted)
    + straight leg deadlifts to top off reps
    c) Done

  11. Brett Bolus says:

    A1) 315
    A2) 210
    B1) 1.5 pood
    B2) BW
    B3) 1 (PR!) subbed w/ straight leg DL
    C) done

  12. JeffT says:

    A1) 305
    A2) 190
    B1) 1.5pood
    B2) 35#
    B3) BW
    C) Done

  13. Kelly C says:

    A. 155 – I need a new DL 1rm
    A2. 80
    B1. 15#
    B2. Body weight
    B3. Done
    C. Done

  14. MarkB says:

    A1) 305
    A2) 205
    B1) 53#/35#
    B2) 10# for 5 and BW for 5
    B3) Done
    C) Done

  15. kellipugh27 says:

    A1. 200# – felt heavy today … ugly form on my last couple reps.
    A2. 80
    B1. 16kg
    B2. red band
    B3. bw
    C. Done

  16. A1) 405
    A2) 275
    B1) 2 red KBs
    B2) BW
    B3) BW
    C) Done

  17. Jeff McElroy says:

    A) Deadlifts 2 x 5 @ 365
    A2) Bench 2 x 5 @ 185
    B1) poods bulgarian split squats
    B2) Bodyweight pullups
    B3) GHD done
    D) will do later – had to get on a conference call

  18. JoJo Macias says:

    A1) 275
    B2)225
    B1) 1.5 Pood
    B2) 35 # / 25#
    B3)BW
    C)Done broski

  19. Zach says:

    A) 455
    B) 255, 275
    C) 35×2, 25#, BW
    D) Done!

  20. LEulenfeld says:

    A1) 145#/165# — easing my back into heavier weights
    A2) 95#

    B1) 15#x2 Felt awkwardly bafoonish with this one for some reason
    B2) red band
    B3) done

    C) done

  21. a1) 260
    a2) 120
    b1) first set 5 each leg at 35, second set 10 each leg
    b2) 10lb db
    b3) done

    c) done, with cora for 2/3

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