GtG 4.4 - Goblet Squats - 20151231

Started the year doing 531, ended it with goblet squats. Not with a bang, but a whimper. Good thing I'm a humble man, here at the end of 2015.

Buy in, no timer
2x20 Hip Thruster, strong band
2x25 Adductor, medium band
-

3x20 Hip Thruster, strong band
3x10-11 RDL @ 133#
14 mins.

Main set, 1 min RI
5x 20 Goblet Squats @ 53#
14 mins.

Antagonists
HT timer
4 rounds, Kips x8ish

3 rounds, Ring dips x7ish
9 mins.

8.5 hours - 2130/0600. 38 minutes total. PE: 7.

GtG 3.6 - Goblet Squats n' PushPull - 151222

Knees are achy lately. Lots of sitting, but also not stretching the quads or doing hamstring work. Don't want to blame it on the GtG protocol - I'm not working wholistically here.

Buy in, no timer
4x20 Hip Thruster, strong band
3x15 Adductor, medium band
9 mins.

Main set, 1 min RI
4x 20 Goblet Squats @ 53#
7 mins.

Antagonists
4 rounds, double down with a single 1 min RI
Press @ 135# 6/7/8/2
Pull up x3-5's
11 mins.

6.5 hours - 2130/0415. 28 minutes total. PE: 6.

GtG 2.3 - Goblet Squats - 151214

Do work. Do the minimum, but stay on schedule.

Buy in, no timer
3x20 Hip Thruster, strong band
2x15 Adductor, medium band
6 mins.

Main set, 1 min RI
3x 20 Goblet Squats @ 53#
5 mins.

8 hours - 2130/0530. 11 minutes total. PE: 5.

GtG 1.6 - Goblet Squat - 151209

Buy in

2 Rounds, loose timer

2x20 Hip Thruster, medium band

2x15 Adductor, medium band

5 mins.

Main set, no timer

3x 20 Goblet Squats @ 53#

Super-ed in FtB during the RI (tried rollouts but my lower abs felt like they were tearing they are so sore)

10 mins.

Antagonists

3 rounds, HT timer

Pendlay row, x10 @ 135#

Dynamic Push ups x10

10 mins.

26 mins total, PE 7. 24 hours.

Assessment & GtG 1 - Goblet Squats - 151128

2 rounds, no timer
Band abductions, medium band x10
Hip Thruster, medium band x20
7 mins.

3 rounds, no timer
Goblet squats w/ 53# KB x20
5 mins.

Easy day to kick this off. Not every day has to hurt - just force some adaptation, yah.

Baseline measurements for the upcoming month:

Pretty much the same as all year.

For the next um, 29 more days, we'll be squatting every day with one grace day on Sundays; only going for increased volume rather than weight through the month. Base looks like this:

Workout 1                                    MON          THU
Assist 1 Banded Hip Thrust              2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Oly Squat (245#)                    3 x 3         4 x 3

Workout 2                                   TUE         FRI
Assist 1 Banded Hip Thrust             2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Front Squat (135#)                3 x8-12 3 x8-12

Workout 3                                     WED       SAT
Assist 1 Banded Hip Thrust               2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Goblet Squat (all at 1.5 pood)  2 x 20 2 x 20

Today's Saturday, so today was Workout 3 of Week 1.

Week 2
Assist 1 Banded Hip Thrust             3 x 20 3 x 20
Assist 2 Band Seated Hip Abduction 2 x 15 2 x 15
Back Squat increases to                3 x 4       4 x 4
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to              3 x 20 3 x 20

Week 3
Assist 1 Banded Hip Thrust             4 x 20 4 x 20
Assist 2 Band Seated Hip Abduction 2 x 20 2 x 20
Back Squat increases to                3 x 5        4 x 5
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to               4 x 20 4 x 20

Week 4
Assist 1 Banded Hip Thrust             5 x 20 5 x 20
Assist 2 Band Seated Hip Abduction 2 x 25 2 x 25
Back Squat increases to                3 x 6         4 x 6
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to              5 x 20 5 x 20

If the Oly and Front squats are way too easy, I'll increase the weight - but for now, I'll keep it all light if only to get over this nagging knee pain. Movement! Technique! Grease the groove! There's more to get excited about than moving mass.

Every other day when squat work is done and time allows, I'll rotate the three additions:
A: Clean/Y-pulls - Pendlay row/Ring dips
B: DB Thrusters/Deadlift - Weighted Chins/OH press
C: Weighted Pulls - MA Bag Work

Nothing hard, nothing over the top. Squats are the movement of the month.

8 hours - 2200/0630. 14 mins total. 24 hours, PE 5. 228/12.

HT Comp - Shmotel - June 26

A long week of too busy running around to exercise. Okay for a week, and okay on this program, but not okay in the long run. Not where I want to be for the long haul.

Pull Push, 6 rounds HT timer
Neutral grip deadhangs, 5-4's
DB recline press @ 50's x15-12+ 
16 mins.

- 1 min -

4 rounds, in .30 on 1.30
Vert pull machine x15, pyramid up
4 mins.

5 rounds, same timer
Goblet Squats x12+
@ 30/35/40/45/50

... say what you will, these smoked my quads.

7 hours - 2130/0430. 30 minutes total. PE: 7.

Cl - Oct 28

5 rounds, 45 sec RI
Hamstring curl @ 125////... one extra at 110 
Extensions @ 165/180/195/210//
8 mins.

4 rounds, no timer
Seated calf @ 70
Standing calf @ 270//255//
8 mins.

Goblet Squats 
13-11 @ 65/70/75/80/85
7 mins.

9 hours - 2130/0630. 23 minutes total, PE: 7. 24 hours.

Dynamike - July 17

Buy in
Death by GtO @ 135#
6.5 rounds.
8 mins.

Didn't really take it to the wall today - stopped at 80% - but good full-speed movements.

Goblet Squats
6x10-11 @ 55/60/65/70/75/80
9 mins.

Can't wait to do this again with a heavier flight of DBs. A day later, I was feelin' these.

7.5 hours - 2230/0600. 17 minutes total, PE: 8. 24 hours.

Goblet Squats - July 24

AM
6 rounds, in .40 on 1.15
x13 @10/20/30/40/50//

PM
Hoof it around Disneyland.

Wl - Goblet Squirts - Feb 22

Wanted this one today, until walking into the gym. Lots of people there, doing their cardio. Guy in his work boots. Three guys texting. Not an upper, coming in the door. I want to create a space.
Besides my own happy space that I'm forced to forge.

3x
2o hyperflexions/10 extensions/11 seated curls/15 A-frame @ 5.5/12 seated calf @ 2

(5 minute constitutional hiatus … shit!)

10 extensions/11 seated curls/12 seated calf/rep out (17ish) A-frame @ 3.5
15 goblet squats @ 40/45/50/55/60
alternate with 12 seated calf/rep out (17ish) A-frame @ 3.5 for the first 3x

Felt unsettled and uncorked throughout the night. Very distracting.

8.5 hours/24 hours. 24 minutes total, PE: 6. 213/14.