djfLift Yarak Log

[djflift]

#OBz @W13D1: ME-UPPER

TrainHeroic
September 16, 2024

Upper Body Warm Up
Standing Scapula CAR — Prescribed work is to be performed on both sides.
Reps 3 3 3
Chicken Wing: 3x6 @TEMPO: 2/2/2/-
Reps 6 6 6
Single Arm Serratus Push Up: 3x6 @TEMPO: -/2/2/- Prescribed work is to be performed on both sides.
Reps 6 6 6

Behind the Neck Push Press: 3x3 @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 35 45 75

BB Clean & Press: Est. 1RM
Reps 1 1 1 1
Weight 75 95 125 175

Incline DB Bench Press: 3xMaxReps No 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 25 10 10
Weight 30 45 50

Iso Pull Up: 4x5 Try as hard as you can to hold yourself at the top of each rep for 2-3 seconds.
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

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 seonds of rest between sides until all prescribed work is complete.
KB OH Ext: 3x5-8 @TEMPO: -/1/3/- Work to an RIR of 0-1 in the 5-8 rep range. Push the rep range!
Reps 10 6 6
Weight 35
Standing Overhead Pallof Press: 3x6 @TEMPO: 3/-/3/- Prescribed work is to be performed on both sides.
Reps 6 6 6

[djflift]

#OBz @W13D2: ME-LOWER

@TrainHeroic
September 17, 2024

Lower Body Warm Up
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: 6/4/3. For coord/height/load. 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

Rack/Sled Pull* — 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 10-15% of your deadlift 1RM in weight to the bar. You're working to an RPE 10.
Reps 1 1 1 1 1 1
Weight 245 315 365* 330 380 430
Note: *tweaked #lowback on rack pull, reset sled @10'

Belt Squat: 4x3. Take 2-3 minutes of rest between sets.
Reps 3 3 3 3
Weight 70 140 70 70

McGill Side Plank: Take 20-30 seconds of rest between sides until all prescribed work is complete.
45s 45s 45s*
Swap: *Deadbugsx20

[djflift]

#DJMC @W13D3: CO-LSS

September 18, 2024 @ 5:14 AM
@MudCreek - #4/1s

Distance: 2.33 mi
Time: 41:31
Avg Pace: 17:49 /mi
Total Ascent: 47 ft
Calories: 250

[djflift]

#3DaySM @C2W1D1: UPPER

*NOTE: I'm restarting a new cycle of #3DaySM using a chatGPT-derived program. The last few weeks were a shit-show since I snafu'd my back (again) on #OBz so this is going to be product of many lessons learned*

@TrainHeroic
September 30, 2024

Strength/Power
Hang Power Clean — 4 sets of 3-5 reps (focus on speed and technique)
Reps 3 3 3 3
Weight (%) 105 115 125 125


Push Press
Reps 2 3 5 2 3 5
Weight (%) 125 135 145 130 139 148
*Superset
Band Pull-Apart
Reps 30 30 30 30 30
Weight 60 60 60 60 60

DB Bench Press — 3 sets of 6-8 reps
Reps 6 6 6
Weight 40 40 40
*Superset
Ring Pull Up — 3 sets of 6-10 reps
Reps 6 6 6
*Superset
Ring Dips — 3 sets of 8-10 reps
Reps 8 8 8

Single Arm Russian KB Swing — Try increasing UB reps 75 max reps, if 25x reps are easy increase load
Reps 10 10 10 10 10 10
Weight 53 53 53 53 53 53

Turkish Get Up — 3x2 reps/side
Reps 2 2 2 2 2 2
Weight 35 35 35 35 35 35

[djflift]

#3DaySM @C2W1D2: CO@SLEDRUCK-UP

Oct 1, 2024

SLEDRUCK-UP
Event: -- Event Type: Training

1.39 mi
Distance
38:04
Time
27:29 /mi
Avg Pace
21 ft
Total Ascent
245
Calories
112 bpm
Avg HR
156 bpm
Max HR

[djflift]

#3DSM @C2W1D3: LOWER

@TrainHeroic
October 2, 2024

Block Clean Pull: 4 sets of 3 reps (focus on explosiveness)
Reps 3 3 3 3
Weight 95 125 145 145

Rack Pull — work up to a 2RM @shin
Reps 3 2 2
Weight 235 285 305

Safety Bar Squat — 3 sets of 6-8 reps
Reps 6 6 6
Weight 155 205 205
Superset
Safety Bar Good Morning — 3 sets of 8-10 reps
Reps 8
Weight 155
Superset
KB single leg RDL — 3 sets of 8-10 reps per leg
Reps 8 8 8
Weight 70 70 70
Superset
Knees to Elbows — 3 sets of 10-15 reps
Reps 10 10 10

[djflift]

#3DSM @C2W1D4: ActiveRecovery @4/1s

Oct 3, 2024
@MudCreek #4/1s

2.38 mi
Distance
43:01
Time
18:03 /mi
Avg Pace
43 ft
Total Ascent
257
Calories
98 bpm
Avg HR
135 bpm
Max HR

[djflift]

#3DSM @C2W1

#3DAYSM@W1-4: UPPER — September 30, 2024
Strength/Power
Hang Power Clean
— 4 sets of 3-5 reps (focus on speed and technique)
Reps 3 3 3 3
Weight (%) 105 115 125 125
Superset
Push Press
Reps 2 3 5 2 3 5
Weight (%) 125 135 145 130 139 148
Band Pull-Apart
Reps 30 30 30 30 30
Weight 60 60 60 60 60
Superset
DB Bench Press
— 3 sets of 6-8 reps
Reps 6 6 6
Weight 40 40 40
Ring Pull Up
— 3 sets of 6-10 reps
Reps 6 6 6
Ring Dips
— 3 sets of 8-10 reps
Reps 8 8 8

DIY TIRESLED PULL — October 1, 2024
Strength/Power
Sled Drag
— @EASY: DIY TIRESLED PULL @30min T/C
1.4
Time 2280

#3DAYSM@W1-4:LOWER — October 2, 2024
Strength/Power
Block Clean Pull
— 4 sets of reps (focus on explosiveness)
Reps 3 3 3 3
Weight 95 125 145 145
Strength/Power
Rack Pull
— work up to a 2RM
Reps 3 2 2
Weight 235 285 305
Superset
Safety Bar Squat
— 3 sets of 6-8 reps
Reps 6 6 6
Weight 155 205 205
Safety Bar Good Morning
— 3 sets of 8-10 reps
Reps 8
Weight 155
KB single leg RDL
— 3 sets of 8-10 reps per leg
Reps 8 8 8
Weight 70 70 70
Strength/Power
Knees to Elbows
— 3 sets of 10-15 reps
Reps 10 10 10

#3DSM @W1-4: DE +EVENTS — October 4, 2024
Strength/Power
DB Hang Power Clean & Jerk
— Simulating Tire Flip: 4 sets of 5 flips
Reps 5 5 5 5
Weight 35 35 53 53
Strength/Power
Safety Bar Squat
— Speed Squats (8x2 reps EMOM @50-60% 1 RM)
Reps 2 2 2 2 2 2 2 2
Weight (%) 145 165 165 165 165 165 165 165
Strength/Power
Farmers carry
— 4 sets @30% BW ea for distance (30-50 yds)
Distance (yd) 30 30 30 30
Weight 53 50 53 50
Strength/Power
Stone/Log Load
Reps 1 1 1
Weight 70 80 150
Conditioning
3 sets: 2 RKC @BW, 1 RKC loaded ea @30-60 sec
30sec @BW/RKC
Time

Conditioning
10-min TC, rest as needed: - 10 Kettlebell Swings @AHAP - 10 Box Jumps @24" *3 Rounds MED
5 Rounds

[djflift]

#3DSM @C2W2

#3DAYSM@W1-4: UPPER — October 7, 2024
Strength/Power
Hang Power Clean
— 4 sets of 3-5 reps (focus on speed and technique)
Reps 3 3 3 3
Weight (%) 115 125 125 135
Superset
Landmine Press
Reps 2 3 5 2 3 5
Weight (%) 60 75 75 60 65 76
Band Pull-Apart
Reps 30 30 30 30 30
Weight 60 60 60 60 60
Superset
Push-Up
— 3 sets of 6-8 reps
Reps 8 10 6
Weight 40 20 40
Ring Pull Up
— 3 sets of 6-10 reps
Reps 8 6 6
Ring Dips
— 3 sets of 8-10 reps
Reps 8 8 8

S&S SWINGS AND GET-UPS: W1-4 — October 8, 2024
Strength/Power
Single Arm Russian KB Swing
— Try increasing UB reps 75 max reps, if 25x reps are easy increase load
Reps 10 10 10 10 10 10
Weight 53 53 53 53 53 53
Strength/Power
Turkish Get Up
— 3x2 reps/side
Reps 2 2 2 2 2 2
Weight 35 35 35 35 35 35

#3DAYSM@W1-4:LOWER — October 10, 2024

Block Clean Pull
— 4 sets of reps (focus on explosiveness)
Reps 3 3 3 3
Weight 95 125 145 165
Strength/Power
Rack Pull
— work up to a 2RM
Reps 2 2 2
Weight 255 285 315
Superset
Safety Bar Squat
— 3 sets of 6-8 reps
Reps 6 6 8
Weight 155 255 275
Safety Bar Good Morning
— 3 sets of 8-10 reps
Reps 8
Weight 155
KB single leg RDL
— 3 sets of 8-10 reps per leg
Reps 10 8 8
Weight 70 70 70
Knees to Elbows
— 3 sets of 10-15 reps
Reps 10 10 10

HIC-SM + #RUCK-UP — October 11, 2024
Conditioning
10-min TC, rest as needed: - 10 Kettlebell Swings @AHAP - 10 Box Jumps @24" *3 Rounds MED
3 Rounds
Strength/Power
Ruck @20lb
2.5
Time 3041.1

#3DSM @W2-Events October 12, 2024

DB Hang Power Clean & Jerk — Simulating Tire Flip: 4 sets of 5 flips
Reps 5 5 5 5
Weight 53 35 53 53
Strength/Power
Safety Bar Squat — Speed Squats (8x2 reps EMOM @50-60% 1 RM)
Reps 2 2 2 2 2 2 2 2
Weight (%) 175 185 185 185 185 185 185 185
Farmers carry — 4 sets @30% BW ea for distance (30-50 yds)
Distance (yd) 40 40 40 40
Weight 53 50 53 50
Stone/Log Load
Reps 1 1 1
Weight 100 100 100
Conditioning — 3 sets: 2 RKC @BW, 1 RKC loaded ea @30-60 sec
Conditioning
3 sets: 2 RKC @BW, 1 RKC loaded ea @30-60 sec
1x30sec @RKC

[djflift]

#3DSM @C2W3

Feeling DOMSinated from hanging set saddle hunt
#JBCKB W1-3: UPPER — October 14, 2024
Strength/Power
Push Ups
— 4 x 8-10. Rest 60s.
Reps 10 10 10 10
Weight 20 20 20 20
Superset
Strict Bodyweight Pull-Up
— 5 x submax. Rest 60s. @2-3 reps shy of failure, e.g. @FighterPullup 10,9,8,7,6
Reps 5 5 5 5 5
Half-Kneeling KB Press
— 4 x 6-8 each. Rest 60s.
Reps 8 6 6 8
Weight 18 18 18 18
Superset
KB Snatch
— 3 x 12-15. Rest 60s.
Reps 12 12 12
Weight 35 35 35
DB Windmill
— Half-Kneeling KB Windmills 3 x 6 each. Rest 60s
Reps 6 6 6
Weight 18 18 35

S&S SWINGS AND GET-UPS: W1-4 — October 15, 2024
Single Arm Russian KB Swing
— Try increasing UB reps 75 max reps, if 25x reps are easy increase load
Reps 10 10 10 10 10
Weight 53 53 53 53 53
Strength/Power
Turkish Get Up
— 3x2 reps/side
Reps 2 2 2 2 2
Weight 35 35 35 35 35

#3DAYSM@W1-4:LOWER — October 17, 2024
Clean Pull + Power Clean: 4 sets of reps (focus on explosiveness)
Reps 3
Weight 50

Rack Pull— work up to a 2RM
Reps 2 2 2
Weight 205 235 325
Superset
Zercher Squat: 3 sets of 6-8 reps
Reps 3 3 3 3
Weight 115 145 100 100
Safety Bar Good Morning: 3 sets of 8-10 reps
Reps 5 3 2
Weight 155
KB single leg RDL: 3 sets of 8-10 reps per leg
Reps 10
Weight 70
@Finisher Knees to Elbows: 3 sets of 10-15 reps
Reps 10 10 10
Strength/Power
Sled Drags
Distance (yd) 200 10
Weight 70 225
2024-10-18 — October 18, 2024
AirBike + Hike
Time 10+30mins @Z2