Tag Archive: good mornings


9 July 2016

Felt like shit when I woke up, walked into the strongman gym with my ass dragging. Happy to say though that Deadlifts were just what the doctor ordered. they perked me right up

warmup: the warmup machine took a shit and died today

Deadlifts (no belt, just shoes)

135 x 5
185 x 4
225 x 5
270 x 2
310 x 2
335 x 11

notes: AMRAP’ed the last set. I stopped when I started to grind. First deadlifting session in weeks, so I figured instead of grind, I would hit the muscles more with assistance.

3″ block pulls (long rests, shoes, chalk)

295 x 8
295 x 8
295 x 8

notes: All Deads today were fast and confident. Low back felt great!

SSB good Mornings (short rests)

135 x 4
135 x 6
135 x 4

notes: first time adding weight. harder than I anticipated. I didn’t want to muscle it up, I wanted slow controlled and with a good stretch and a good squeeze. the plates definitely rest ahead of you, so its much harder than a straight barbell. I will have to lower the weight if I want to go with medium range reps.

I was going to do leg press, but the gym filled up with newbies looking to learn. That is all well and good, but I am a little extra antisocial these days, so I broke out and came home.

A good session though! Feeling really good about it.

18 June 2016

Saturday morning! I didn’t sleep at all Friday, so I slid into the strongman gym a few hours late and feeling like crap. I decided to just get my main work done and go light on the assistance, and try to hydrate and detox a bit.

warmup: nada

Deadlifts (chucks, 1 minute 45 sec rests, beltless)

135 x 3
185 x 3
225 x 2
275 x 2
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3

notes: I was so wrecked in the morning I packed the wrong shoes. I mean they were still flat, but they weren’t my SABOs. 105 second rests, stopwatch ready, 10 working sets of 3 at 60%. Made me sweaty.

I was reeeeeally curious what the Rogue SSB was like, so I played around with it a bit today.

SSB Squats (just the bar, short rests)

70 lb bar x 8
70 x 10

Leg Press (steep incline, feet high)

9 plates x 8 @ RPE7
11 plates x 8 @RPE7
11 plates x 8 @RPE7.5

SSB Good Mornings (short rests)

70 x 12
70 x 12
70 x 15

notes: I declare the new Safety Squat Bar… GAF! Will definitely make it part of my assistance work.

Then I headed outside for some light frame carries. Easy cardio.

Frame Carry (short rests)

180 for 80 ft
180 @ 80′
180 @ 80′
180 @ 80′
180 @ 80′ SUPERSET with frame shrugs: 180 x 12
180 @ 80′ / 180 x 12 shrugs
180 @ 80′ / 180 x 12

notes: shrugs felt AMAZING. I might have to superset shrugs into more of my strongman events, lol.

Sun was beating down, I was so sweaty my grey shirt had become unrecognizable, and I was getting hungry, so we all split after this.

3 May 2016

Afternoon office gym work. This particular office gym doesn’t have a leg press or a leg extension station, so my quads were going to have to eat shit today. If you don’t like it quads, write an angry letter to my knees.

warmup: foam rolled IT bands, adductors (ouch!), piriformis

KB Swings

50 lb’er for 100 swings, as many sets as it took (it ended up being 4 sets of around 25 each)

I worked a good glute squeeze into the snap at the top… my butt was dying in between sets…

Good Mornings

75 x 15
75 x 15
75 x 15

notes: work that stretch reflex

Prone Leg Curls

90 x 12
90 x 12
90 x 12

Smith Machine Weighted Glute Bridges

1PPS for 50 reps total (about 4 sets)

Superset BW Glute Bridges & Leg Raises

3 sets of that, high reps

notes: may as well do some core

post: cardio… got about 10 min of LISS done before my knee started to hurt… don’t think it liked that machine

26 April 2016

So the plan for lower body days for now is to test out what hurts the knee and what doesn’t hurt, and to spend more time on the fundamentals. Work them glutes.

Late morning office workout of sadness.

warmup: cried over no more squats, for a while… for a while

Superset: Smith Machine Squats & Prone Leg Curls (knee sleeves)

2 plate squats x 6 / 90 x 12
4 plates x 5 / 90 x 12

notes: at this point, the knee hurt, so screw you smith machine

Superset: KB Swings & Good Mornings & BW Glute Bridges

30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges

It wasn’t a workout, but I like the idea of the fundamentals: 100 KB swings & some kind of glute movement at least 100 times. Food for thought for the future. The low weight GMs were just to stretch the hams while keeping the core active.

After that I headed back to work.

Dec 17, 2015

Despite my forearms still cramping, it was time to head back to the gym. I took turns with other people and chatted throughout the workout, so the rests were not tightly controlled.

Deadlifts (long rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1

extra warmup: foam rolled IT bands

*belt on*

350 x 7 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 5 @RPE9

notes: these were really disappointing. my left knee was really sore, so I went easy on these to keep me ready for squats.

On the plus side, we had a calf measuring contest, and my fatass 19 inch calves won out

Close Stance High Bar Squats (Romaleos, SBDs, long rests)

extra warmup: TKEs

135 x 5
185 x 4
225 x 2
*belt on*
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9

notes: I finally had people watch my form, and they showed me proof that my right wrist was consistently pinning back but my left wrist stayed straight and it was leaving the bar tilted. I need to work on that.

Good Mornings (accidentally kept Romaleos on)

190 x 8
190 x 6
190 x 6
190 x 6
190 x 7

notes: I was wondering why I kept losing my balance on these, and I only realized after set 5 that I kept my fkkking oly shoes on. Damn raised heels….

Seated Calf Raises

176 x FAIL

notes: I think I finally found the threshold of too much weight on seated calf work. As soon as I unracked this, I immediately got 2 massive calf cramps! They just failed under the weight. I rolled around in pain for a few minutes, then said F this and ended the workout here, lol

Dec 9, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
295 x 1
345 x 5 @RPE8
345 x 6 @RPE8
345 x 5 @RPE8
345 x 5 @RPE8

Close Stance High Bar Squats (2 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 2
250 x 6 @RPE8
250 x 7 @RPE8
250 x 6 @RPE8
250 x 7 @RPE8

notes: no ankle pain this week, yay!

Good Mornings (90 sec rests, sockfeet)

185 x 8
185 x 10
185 x 9
185 x 8

notes: sockfeet was a bad call, I kept slipping on the hardwood

Standing Calf Raise Machine (60 sec rests)

300 x 18
300 x 16
300 x 16
300 x 15

post: nada

Dec 2, 2015

omg, one day off feels like eternity. had to drag myself to the gym.

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (SABOs, 1 – 2.5 min rests spent stretching out low back)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 7 @RPE7
335 x 6 @RPE7
335 x 5 @RPE7

notes: intensity level not so high today. at least there was no cleaning dude mopping my floor

more warmup: dorsiflexions, TKEs

Close Stance High Bar Squats (2 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 2
*belt on*
245 x 6 @RPE7
245 x 7 @RPE7
245 x 6 @RPE7

notes: have not gone this heavy on close stance before, it was sort of awkward. belt felt awkward in the hole. I actually stopped each set not because of legs giving out or core giving out, but because my ankles were getting the weirdest WARM sensation, so I didn’t want to hurt myself. After the third set, my ankles felt warm and … itchy… so I might mention this to my massage guy as well. I did not realize this would be so stressful on my ankles. It wasn’t bad, it was just a warning sign.

Good Mornings (90 sec rests, barefoot)

175 x 11
175 x 12
175 x 12

Standing Calf Raise Machine (60 sec rests)

280 x 16
280 x 16
280 x 16

It was getting late so I went home after.

Nov 21, 2015

the past few days have been a blur. Thursday and Friday I have been totally laid out.  Thursday and Friday morning I worked, but Friday afternoon I just lay down at home, watching Netflix and drifting in and out of sleep. I felt like total crap, I was a wreck.

Saturday morning, and I still feel like crap, but I dragged myself down to the gym for some lifting. It was time. Even a mediocre session is what I need right now to get me back on track.

warmup: none

Deadlifts (long rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 8
335 x 6
335 x 4
335 x 6
325 x 7
325 x 5
325 x 6
325 x 6

notes: long rests. my low back was pumped. I would lay down for 2 minutes, then get up, have a few sips of water, tense up, go for it again. so let’s say 2ish to 5ish minutes between sets. I would stop when the bar slowed down or when my low back was too pumped.

Good Mornings (2 min rests)

bar x 10
135 x 5
165 x 10
165 x 15
165 x 12
165 x 10
165 x 11
165 x 6

notes: the stretch actually felt good on my low back. On that last set I just was too tired to go on.

Seated Calf Raises (2 min rests)

140 x 15
140 x 15
140 x 15
140 x 14
140 x 14
140 x 16

Nov 9, 2015

Its almost embarrassing how easy it is to just lose whole weekends binge-watching Netflix. Supernatural, Scream, Ash vs Evil Dead, Sleepy Hollow, Z Nation, Walking Dead… and that’s just me trying to keep up with the horror genre! If this is what old age is like, just decomposing on the couch watching stories… it is scary how comfortable it is :/

warmup: foam rolled IT bands, adductors, piriformis

Deadlifts (2-4 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
330 x 5 @RPE8
330 x 6 @RPE8
330 x 6 @RPE8
330 x 7 @RPE8
330 x 5 @RPE8
330 x 5 @RPE8

notes: not my best session

Good Mornings (90 sec rests)

160 x 9
160 x 11
160 x 9
160 x 10
160 x 9

Seated Calf Raises (90 sec rests)

70 x 15
115 x 17
125 x 18
135 x 13
135 x 14

notes: took me a few sets to find my working weight

Nov 5, 2015

Ugh, sore today. Everything hurts, including things that should not be sore, like biceps and hamstrings.

Just before my workout, got a text that my dad had chest pains and went to the hospital. They are thousands of miles away, nothing for me to do but go to the gym but keep my phone handy for when they have news. I didn’t find out until hours later that he has bad pneumonia, but nothing more potentially fatal than that. He still has bad lungs, so pneumonia is serious, but it wasn’t an embolism or some cancer-related thing, so we will take pneumonia gladly.

All of this silence and waiting meant I had kind of a shit workout, but better than sitting at home staring at the ceiling.

warmup: rumble rolled upper back, mid back, IT bands, adductors, piriformis

Deadlifts (SABOs, 2 min rests)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
325 x 6 @RPE7
325 x 8 @RPE7
315 x 7 @RPE7
315 x 5 @RPE7

Good Mornings (2-3 min rests)

95 x 16
115 x 20
135 x 18
155 x 10

Calf Raises on the Leg Press (2 min rests)

4 (45 lb) plates x 40
8 plates x 30
12 plates x 17
12 plates x 24

notes: no one cares how much you leg press, bra. But I was told to do calf work on the leg press, so I did.