Going into this week, it was painfully obvious I would need to modify and scale down some of the workouts if I intended to use my body normally. I also thought about creating my own version of 75 Hard, but this would be based on weeks, not days. I would set some goals to accomplish each week and I would not move on to the next week until I was able to do everything in the current week. Each week would slowly introduce new goals as a form of habit stacking. Still thinking through it and don’t want to get too far ahead of myself.
DAY 1
- E:90 x7 Rounds – Pause wide grip bench x6
- E:90 x6 – Seated OH tricep ext x6
- E:75 x9 –
- Offset KB pushups x3 e/a
- 20m KB front rack carry e/a
- Seated DB curl x8 e/a
- Lying neck flexion 3×10
I don’t even remember the last time I did box squats, and with the word “squat” firmly stuck in my head, I showed up with my lifting belt, knee sleeves, and lifters, only to realize I needed none of them. I should have just stuck with my Converse, which is something I will do next time. As I got toward the middle of the squats, everything felt slightly heavier than it normally does. It took me a second to realize I was using the squat bar instead of the regular one. Rather than lower the weight, I was just happy to squat a little more than I expected, so I kept going.
DAY 2
- EMOM x8: Box squat x5
- EMOM x8: Hip thrust x5
- Calf raises: 3×12
- Lying hamstring curls: 3×12
- Plank: 3 x :30 – :40
Modified this around a bit based on the gym and what I would have access to when I was working out. The hip thrusts was humbling and I felt them for five days after.
DAY 3
- EMOM x16
- Axle press x5
- Bent over BB row x8
- Standing chest press: 3×10
- ISO Lateral high row: 3×8
This originally called for BB press, but my wrists and shoulders usually feel rough. The axle bar, perhaps due to more real estate in my hands, never leaves me hurting. I plan to utilize axle bar or the Viking press whenever I see BB shoulder press appear.
DAY 4
- E:90 x8
- Rear foot elevated DB split squat x 8 e/l
- SN grip RDL x10
- E:75 x4 sets – Hack squat x10
- Hanging knee raises: 4×15
This day initially included front squats. Given how blown up my legs were, I opted to reduce the weight and volume but still work the legs and core a bit. The hack squat is something I have not really tapped into much at the gym. This was yet another humbling day knowing that I can squat a lot more than I can hack squat, so having a single plate on hack squat push me as hard as it did surprised me.
Last Seven Days
This past week was successful in the sense that I completed all of the workouts that I had planned. I completed the four days that were programmed for lifting and followed that as closely to the intent as I could. In between the lifting and EMOMs, I was able to get outside and go for a longish walk. The sun coming out this week was a welcomed change and did volumes for me mentally and physically.
The plan for the next week will be to keep rolling and work on habit stacking. I want to do better with nutrition choices, water intake, sleep, etc. I would like to create a personal challenge similar to 75 Hard but using my own parameters.
Overall, I feel accomplished having moved through the week the way I did. I look back and the notes and it doesn’t look like I did much, however, my body certainly feels it. I have not been this excited about programming in quite a long time and just want this to continue.