djfLift Yarak Log

[djflift]

#OBz @W11D2: ME-LOWER

TrainHeroic
September 3, 2024

Lower Body Warm Up
Barbell Quad Smash
25 25 25
Couch Mobilization
25 25 25
Reverse Lunge with Overhead Reach: Alternate sides from rep to rep. Prescribed work is to be performed on both sides.
Reps 6 6 6

Switching Split Squat Jumps: On your first set, just perform with body weight and try dial in your coordination. On the second set, try to get as high as possible in the air on each jump. On the third set, try to get as high as possible in the air, but load the movement with a DB in each hand. The total of the two DB's should add up to roughly 10-15% of your bodyweight. Take 1-2 minutes of rest between sets.
Reps 6 4 3

Axle Bar Wagon Wheel Deadlift: Note that wagon wheels make this lift a 13" deadlift. If you don't have wagon wheels, you can substitute a block pull or a rack pull where the bar is at 13" to start. Attach Bands: You're looking to attach bands such that at lockout they're adding 40-50% of your deadlift 1RM in weight to the bar. You're working to an RPE 10. There is no prescribed rest but it shouldn't take you more than 15 minutes to reach your max. You have been prescribed 10 sets of space, but that doesn't mean that you need to use all of it. Just record what you need to in order to document reaching your max.
Reps 1 1 1 1 1
Weight 325 375 405 425 455* #PR

SSB Box Squat to a High Box @TEMPO: -/-/3/- RPE 8-9. Take 2-3 minutes of rest between sets.
Reps 3 3 3 3
Weight 245 275 300 310

Close Stance Lunge @TEMPO: -/-/3/- Load this with either DB's in each hand, or an SSB. Prescribed work is to be performed on both sides. Work to an RIR of 1-2 on the weak side, then match that workload on the strong side. Take 30-40 seconds of rest between sides until all prescribed work is complete
Reps 6 6 6 6
Weight 245 205 205

90/90 Internal Rotation Lift Off @TEMPO: -/2/2/- Try to sit as upright as possible as you hit reps, but lean forward as much as necessary. Alternate sides from rep to rep. Execute a hip switch to go from side to side. Prescribed work is to be performed on both sides.
Reps 6 6 6
90/90 Copenhagen Plank (Working Hip Flexed): Prescribed work is to be performed on both sides.
25 25 25
Supine Psoas March @TEMPO: 2/2/2/- Alternate sides from rep to rep. Prescribed work is to be performed on both sides.
Reps 6 6 6
Strength/Power
McGill Side Plank: Take 20-30 seconds of rest between sides until all prescribed work is complete.
30 30 30

[djflift]

#DJMC @W11D3: CO-8/1s

September 4, 2024 @ 6:21 AM
"8/1s"

3.11 mi
Distance
1:10:46
Time
22:46 /mi
Avg Pace
--
Total Ascent
411
Calories

[djflift]

#OBz @W11D4: DE UPPER+LOWER

@TrainHeroic
September 5, 2024

Full Body Warm Up
Half Kneeling KB Windmill: 3x6 Prescribed work is to be performed on both sides.
Reps 6 6 6
Weight 26 26 26
Hand Side Plank Rotations: 3x6 Prescribed work is to be performed on both sides. Alternate sides from rep to rep.
Reps 6 6 6
Swinging Sissy Squat: 3x6
Reps 6 6 6
Strength/Power
Muscle Snatch: 4/3/2 No prescribed tempo. Take 5-10 seconds of rest between reps and 2-3 minutes of rest between sets. RPE 7-8. You don't want anything on the bar heavy enough that you risk missing a rep.
Reps 4 3 2
Weight 45 65 85

Axle Bar Continental Clean & Press: 10x1 E75MOM No prescribed tempo. The first rep of the protocol should be an RPE 7. Set a looping timer for 75 seconds and hit a set every time it goes off. If the RPE escalates and you reach an RPE 9, pause the timer and reduce the load by 5% before hitting your next set.
Reps 1 1 1 1 1 1 1 1 1 1
Weight 85 115 165 175 165 165 135 145 145 145

Axle Bar Deadlift: 4x5 @50% No prescribed tempo. Estimate your 1RM, and use that number to apply the percentage prescribed. Add an additoinal 25% to the bar in band tension, measured at lockout. Take 2-3 minutes of rest between sets until all prescribed work is complete.
Reps 5 5 5 5
Weight (%) 195 205 205 205
Strength/Power
Reverse Sled Drag: 4x30' @RPE 7-8. Take 2-3 minutes of rest between sets.
Reps 30 30 30 30
Weight 240 240 240 240
Sled Push: 4x10' — Take 40-60 seconds of rest between exercises until all prescribed work is complete.
Reps 10 10 10 10
Weight 240 240 240 240
Reverse Grip Barbell Drag Curl: @TEMPO: -/-/3/1 Work to an RIR of 0-1 in the 5-8 rep range on each set.
Reps 6 6 6 6
Weight
@Finisher: Aim for 1-2 RIR on each set of each exercise. Try to get through all prescribed work with as little rest as manageable.
Banded Front Raise: @TEMPO: -/2/2/-
Reps 10 8 8
Banded Y Pull: @TEMPO: -/2/2/-
Reps 8 8 8
Banded Face Pull: @TEMPO: -/2/2/-
Reps 10 10 10
Banded A Pull: @TEMPO: -/2/2/-
Reps 8 8 8
Banded Bent Over Rear Delt Fly: @TEMPO: -/2/2/-
Reps 10 8 8

[djflift]

#DJMC @W11D5: CO-RUCK

Friday, 6 Sep 2024 @ 6:19 AM
"RUCK-UP" @35lb Lonewolf pack += 25lb HiTemp plate

1.86 mi
Distance
45:00
Time
24:14 /mi
Avg Pace
43 ft
Total Ascent
211
Calories

[djflift]

#OBz @W12D1: ME-UPPER

TrainHeroic
September 9, 2024

**#DOMSinated from weekend **

Upper Body Warm Up
Standing Scapula CAR — Prescribed work is to be performed on both sides.
Reps 3 3 3
Chicken Wing — TEMPO: 2/2/2/- Prescribed work is to be performed on both sides.
Reps 6 6 6
Single Arm Serratus Push Up — TEMPO: -/2/2/- Prescribed work is to be performed on both sides.
Reps 6 6 6
Strength/Power
Behind the Neck Push Press — Reactive tempo. The falling of one rep should initiate the dip/drive of the next rep. Start at an RPE 6, and make 2.5% jumps each set thereafter. This is a primer, so we're looking for speed and explosiveness, not necessarily big weights. Only add more weight over last week if you both: - Maintained good control of the dip/drive with the reactive tempo - Moved the bar with good speed Take 60-90 seconds of rest between sets.
Reps 3 3 3
Weight 115 115 115

Axle Bar Continental Clean & Press: Take a 3 second pause in the bottom of the dip/ drive on each rep. Make sure to use a metronome app or a timer to ensure that you're adhering to the tempo. You're working to an RPE 10. There is no prescribed rest but it shouldn't take you more than 15 minutes to reach your max. You have been prescribed 10 sets of space, but that doesn't mean that you need to use all of it. Just record what you need to in order to document reaching your max.
Reps
Weight
Strength/Power
Incline DB Bench Press: 3xNo prescribed tempo. 30-45 degree angle on the bench. Increase the weight over last week by 10%. Work to failure on each set, taking exactly 1 minute of rest between sets. Take 3 minutes of rest before moving on to the next protocol.
Reps 15 MAX MAX
Weight 30
Strength/Power
Incline DB Bench Press: 3x No prescribed tempo. 30-45 degree angle on the bench. Lower the weight by 15% from the previous protocol. Work to failure on each set, taking exactly 1 minute of rest between sets.
Reps 15 MAX MAX
Weight

Strict Pull Up: 4x5 Try as hard as you can to hold yourself at the top of each rep for 2-3 seconds. Use enough band assistance that you can keep 1-2 RIR with the prescribed reps. If you can get more than that at bodyweight, extend the isometric at the top to "as long as possible".
Reps 5 5 5 5
Banded Front Raise: 4x10 @TEMPO: -/1/3/- Work to an RIR of 1-2 in the 8-12 rep range.
Reps 10 10 10 10

Take 10-20 seconds of rest between exercises until all prescribed work is complete.
Inverted Row: 3x6 @TEMPO: -/5/-/- Work to an RIR of 1-2 on each set. Try to overload the difficulty of the exercise by either: - Lowering the height of the bar - Increasing the height of your feet - Adding weight across your chest
Reps 6 6 6
Barbell Shoulder Extension: 3x10 @TEMPO: -/1/2/- Work to an RIR of 1-2 on each set in the 8-12 rep range.
Reps 10 10 10
Weight

Take 20-30 seconds of rest between sides until all prescribed work is complete.
Band Overhead Press: 3x6 @TEMPO: -/1/3/- Work to an RIR of 0-1 in the 5-8 rep range. Push the rep range!
Reps 6 6 6
Weight 50 50 50
Standing Overhead Pallof Press: 3x6 @TEMPO: 3/-/3/- Prescribed work is to be performed on both sides.
Reps 6 6 6

[djflift]

#OBz @W12D2: ME-LOWER

TrainHeroic
September 10, 2024

Lower Body Warm Up
Barbell Quad Smash: 3x25s
Couch Mobilization: 3x25s
Reverse Lunge w/ OH Reach: 3x6 Alternate sides from rep to rep. Prescribed work is to be performed on both sides.

Switching Split Squat Jumps: 6/4/3 — On your first set, just perform with body weight and try dial in your coordination. On the second set, try to get as high as possible in the air on each jump. On the third set, try to get as high as possible in the air, but load the movement with a DB in each hand. The total of the two DB's should add up to roughly 10-15% of your bodyweight. Take 1-2 minutes of rest between sets.

Rack Pull: Est 1RM Note that wagon wheels make this lift a 13" deadlift. If you don't have wagon wheels, you can substitute a block pull or a rack pull where the bar is at 13" to start. Attach Bands: You're looking to attach bands such that at lockout they're adding 25-35% of your deadlift 1RM in weight to the bar. You're working to an RPE 10. There is no prescribed rest but it shouldn't take you more than 15 minutes to reach your max. You have been prescribed 10 sets of space, but that doesn't mean that you need to use all of it. Just record what you need to in order to document reaching your max.
Reps 1 1 1 1
Weight 295 315 365 415

SSB Box Squat to a High Box: 4x3 @TEMPO: -/-/3/- RPE 8-9. Look to add 2.5-5% over last week. Take 2-3 minutes of rest between sets.
Reps 3 3 3 3
Weight 245 335 315 305

Close Stance Lunge: 4x6 @TEMPO: -/-/3/- Load this with either DB's in each hand, or an SSB. Load it the same way that you did last week. Prescribed work is to be performed on both sides. Work to an RIR of 1-2 on the weak side, then match that workload on the strong side. Look to add 2.5-5% over last week. Take 30-40 seconds of rest between sides until all prescribed work is complete
Reps 6 6 6 6
Weight 155

McGill Side Plank: 3x35s Take 20-30 seconds of rest between sides until all prescribed work is complete.
35 35 35

[djflift]

#DJMC @W12D3: LSS-4/1s

Sep 11, 2024
"4/1s" @Walking/Sprint
1.58 mi Distance
35:05 Time
22:09 /mi Avg Pace
99 bpm Avg HR
186 Calories

[djflift]

#OBz @W12D4: DE-UPPER/LOWER

@TrainHeroic
September 12, 2024

Full Body Warm Up
Half Kneeling KB Windmill: 3x6 Prescribed work is to be performed on both sides.
Reps 6 6 6
Weight 26 26 35
Hand Side Plank Rotations: 3x6 Prescribed work is to be performed on both sides. Alternate sides from rep to rep.
Reps 6 6 6
Swinging Sissy Squat
Reps 6 6 6

Muscle Snatch: 4/3/2 No prescribed tempo. Take 5-10 seconds of rest between reps and 2-3 minutes of rest between sets. RPE 7-8. You don't want anything on the bar heavy enough that you risk missing a rep. Only add weight to the bar if you can perform that new weight with just as much speed and explosiveness.
Reps 4 3 2
Weight 45 65 95

Clean & Press: @E75sOM @No prescribed tempo. The first rep of the protocol should be an RPE 7. Look to start the protocol 2.5-5% heavier than you did last week. Set a looping timer for 75 seconds and hit a set every time it goes off. If the RPE escalates and you reach an RPE 9, pause the timer and reduce the load by 5% before hitting your next set.
Reps 1 1 1 1 1 1 1 1 1 1
Weight 95 115 135 165 185 175 175 175 175 175

DE Deadlift: 4x5 += 25% Bands @No prescribed tempo. Estimate your 1RM, and use that number to apply the percentage prescribed. Add an additoinal 25% to the bar in band tension, measured at lockout. Take 2-3 minutes of rest between sets until all prescribed work is complete.
Reps 5 5 5 5
Weight (%) 225 225 225 225

Reverse Sled Drag: 3x30' Take 2-3 minutes of rest between sets.
Reps 30 30 30
Weight 255 255 255

Sled Push-Press: 3x10' Take 40-60 seconds of rest between exercises Look to add 2.5-5% over last week.
Reps 10 10 10
Weight 255 255 255

Banded Face Pull: @FINISHER @TEMPO: -/2/2/-
Reps 10 10 10

[djflift]

#DJMC @W12D5: CO-LSS

Sep 13, 2024
"RUCK-UP" @MudCreek w/20lb Pack #deload
2.80 mi Distance
55:31 Time
19:49 /mi Avg Pace
92 bpm Avg HR
286 Calories

[djflift]

#OBz @W12D6: SM

@TrainHeroic
September 14, 2024

Full Body Warm Up
Depth Drop
Reps 2 2 2
Height 12 14 16
Deficit Push Up Iso Hold: 3x10
4-Way Dead Bug: 3x4 @TEMPO: 3/-/3/-

Power Stair Deadlift: 4x4
Reps 4 4 4 4
Weight 70 70 70 70

Sandbag to Shoulder and Carry: 4x50' On each set, load the bag to your shoulder twice, then on the third rep take off for the carry. Start light, and work up on each set to what you might see in a competition. It's not the same event, but in 2024's USS Nationals there was an event that involved shouldering sandbags that you can use as reference to see how much you should be aspiring to in an event like this: https://ironpodium.com/browse/event/uss-nationals
50 50 50 50
Weight 120 120 120 120

KB Carry: 4x30' — Start with this loaded at ~30% of your max deadlift If you get less than 30 seconds, reduce the weight by 10% before your next hold. If you get longer than 1 minute, increase the weight by 10% before the next hold. Take 2 minutes of rest between sets.
30 30 30
Weight 70 70 70