There Will Be Sweat

Probably some blood too. No tears though. Never tears.

Dan Betz's training log.
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20-Rep Squat Program, Day 5

Got a mid-day session in during a WFH day. Warmed up with some rope skipping, calf marches, and hip openers. Went for a max set of DUs during the warm up and got 168. Then to the bar.

Squat:

  • 45lb x 5
  • 45lb x 10
  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 255lb x 2
  • 275lb x 1
  • 295lb x 1
  • 265lb x 20

I paced this out pretty well throughout and didn’t knock out the first 5-10 reps as quickly as usual. It never felt impossible but it’s definitely getting tough. Played Monster since song choice is so important on these attempts.

Then did some DU practice afterwards. Did 100, 90, 80, 70, 60, 50, 40, 30, 20, 10 double-unders with some calf marches and mobility push-ups between sets.

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20-Rep Squat Program, Day 4

Another early morning in the cold, dark garage. Warmed up with 3x: 15 burpees, 15 sec samson stretch/side. 

Squat:

  • 45lb x 5 x 2
  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 255lb x 2
  • 275lb x 1
  • 295lb x 1
  • 255lb x 20

Had to play Eye of the Tiger to get through this one. The bar was so damn cold that I had to wear gloves too. It was heavy and the last few reps were a slog, but still manageable. Dreading next week. Finished with 3x: 10 strict chin-ups, 10 mobility push-ups.

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Park Workout

Bundled up for a mid-day outdoors workout in the park since I was WFH.

10 rounds for time:

  • 10 divebomber push-ups
  • Sprint up hill (~50m)
  • 10 V-ups
  • Jog down hill (~50m)

Time: 17:15. First round was about a minute, so the pace dropped off drastically. Mainly because of those v-ups.

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20-Rep Squat Program, Day 3

Day 3 was supposed to be a recovery day this past weekend, but I missed it so I jumped right back into the LP this morning. Woke up before the sun and went out to the cold garage. Warmed up with 3x: 10 ring rows, 10 push-ups, 10 squats. Then did some hip openers and got on the bar.

Squat:

  • 45lb x 5 x 2
  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 245lb x 2
  • 265lb x 1
  • 285lb x 1
  • 245lb x 20

Not easy like day 2, but not so bad. Breezed through the first 10, then took it nice and slow. Played the Rocky theme but didn’t find it especially motivating. Rocky IV would have been a smarter choice. 

Finished with tabata burpees: 9, 8, 7, 6, 6, 6, 6, 6.

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20-Rep Squat Program, Day 2

Keeping the linear progression going on this madness. Warmed up with 3x: 15 burpees, 15 sec samson stretch/side. Some hip openers, then plenty of warm up sets.

Squat:

  • 45lb x 5 x 2
  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 255lb x 2
  • 275lb x 1
  • 235lb x 20

This felt easy. All day, son. All day! Not sure if it was because I was better warmed up or because it’s really not that heavy yet or if song choice is very important.

WOD:

  • 40 Double-unders
  • 20 Toes-to-bar
  • 10 Ring dips

Didn’t time it, but went as quickly as possible given the fact that I can’t kip TTB for shit on my garage bar.

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20-Rep Squat Program, Day 1

I’ve been lifting without a plan for far too long so I’m jumping into a 5 week program of 20 rep squats. It’s a linear progression of 2 days each week with a 20 rep top set and another light, recovery day. I’m starting at a relatively easy weight and finishing with a seemingly impossible weight. Headed out to the cold garage at night to kick things off.

Squat:

  • 45lb x 5 x 2
  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 245lb x 2
  • 265lb x 1
  • 225lb x 20

Not a walk in the park, but not so terrible. Doing these with the high bar set-up is the only way to keep the weight on my shoulders for the duration of the set. 

21, 15, 9:

  • Burpees
  • Pull-ups

Time: 5:08. Gassed out.

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Garage Gorilla Day 48

Night session in the garage. Warmed up with 3x: 10 thrusters, 10 pull-ups, 10 push-ups. Then some hip openers to get ready to squat.

High Bar Back Squat:

  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 255lb x 2
  • 275lb x 1
  • 295lb x 5 x 3

Felt pretty good today. I think I warmed up just right and got right in the groove for the first work set. Funny considering how unprepared to squat I was feeling before I warmed up.

EMOTM for 10 min:

  • 10 Toes-to-bar
  • 30 Double-unders

A bit ambitious. I had to scale the TTB to 5 on round 4 and then had a hard time catching back up to the clock. Ended up turning into a 10 min AMRAP and I finished 8 rounds.

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Garage Gorilla Day 47

Warmed up with 3x: 15 ring rows, 15 OHS, 15 sit-ups and some DROMS. 

EMOTM Front Squats @ 205lb for 10 minutes.

Then didn’t have time for a proper conditioning workout, so just spent some time practicing double unders.

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Garage Gorilla Day 46

Deadlift day coincided with mainsite programming for deadlifts, so I rolled with it. Warmed up with 3x: 10 thrusters (65lb), 10 pull-ups, 10 divebomber push-ups. 

Sumo Deadlifts:

  • 135lb x 5
  • 225lb x 5
  • 315lb x 3
  • 365lb x 3
  • 395lb x 3
  • 415lb x 3
  • 435lb x 3

Butter and gravy all around tonight. 435 was smooth as silk because I had all my cues in mind - active lats, tight belly, and all that. That’s a new deadlift 3rm

EMOTM for 15 min:

  • 5 Burpees
  • 10 Push presses (45lb)

Finished each round in :26 - :36. Got tough by the end, honeys. I really wanted to do some emotm cleans, but can’t do that in the garage late night.

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Garage Gorilla Day 45

In the garage at night for some squarts. Did a mobility based warm-up and then the standard 3x: 15 OHS, 15 ring rows, 15 hollow rocks. Hip openers, then to the bar.

High Bar Back Squat:

  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 255lb x 2
  • 275lb x 1
  • 290lb x 5 x 3

The fifth rep of each set was a battle, but it went. Then I needed a short conditioning workout so went for a good old classic: 100 burpees for time. Finished in 6:33, partitioned 25/15/10/15/10/25. Some floppy ones in there, but I was focusing on NOT STOPPING. Just a few quick breaths between sets. In the warrior’s heart there’s no surrender. 

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Garage Gorilla Day 44

In the garage during a mid-day break for some Fran! Super light weight warmup and then right to work.

21, 15, 9 reps for time:

  • Thrusters (95lb)
  • Pull-ups

Time: 6:23.

I intentionally went very slowly on the thrusters to keep from getting too winded. Still way slower than I expected to finish. Had some setbacks during this attempt (hit the pull-up bar with the barbell once) and took some video to diagnose what the fuck is wrong with me. I already know I need more practice on thrusters but I can’t believe how slow my kipping pull-ups are. Butterfly kip would be a huge time saver. I’ll try this again soon at full intensity.

Of course I benchmarked my Fran score.

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Garage Gorilla Day 43

Warmed up with some jump rope mixed in with 3x: 16 divebomber push-ups, 16 jump rope OHS, and some calf marching. Then some hip openers and to the squat rack.

Front squat:

  • 135lb x 5
  • 185lb x 5
  • 215lb x 3
  • 235lb x 2 x 7

Kept the weight at 80% of my 1RM and tried to work on perfect form and getting a good bounce out of the hole. It helped to attack each set as if it were a heavy single. Then a quick NFT accessory workout. 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1:

  • Ring dips
  • Strict chin-ups
  • Hollow holds to log rolls

Tough, but got most everything unbroken.

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Sweatsy 9.12.13

Started things off today by practicing toes-to-bar and working on the kip/rhythm. Then we took on this little ditty:

AMRAP 10 min:

  • 3 Toes-to-bar
  • 3 HSPU
  • 6 Toes-to-bar
  • 6 HSPU
  • 9 Toes-to-bar
  • 9 HSPU
  • 12 Toes-to-bar
  • 12 HSPU
  • 15 Toes-to-bar
  • 15 HSPU

Continue as long as you’re able. I finished 15 TTB and 10 HSPU. The HSPU were really the limiting factor for me. I was down to singles by the end of the last few sets. Rough.

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Garage Gorilla Day 42

In the garage tonight. Warmed up with some DROMS and 3x: 10 thrusters, 10 pull-ups, 10 push-ups and some hip openers.

High Bar Back Squat:

  • 135lb x 5
  • 185lb x 5
  • 225lb x 3
  • 275lb x 2
  • 305lb x 1
  • 325lb x 1
  • 290lb x 3 x 3

I felt under warmed up for last week’s HBBS, so I over warmed-up this time. I may have done too much because I didn’t feel like I could do 3 sets of 5 reps after all that. So I dialed it back to 3 x 3.

Hybrid Tabata Intervals:

  • Split jumps
  • Push-ups (13)
  • Mountain climbers
  • Squats (17)

Went through this circuit in order with :20 work / :10 rest. The number in parentheses is the lowest score of all rounds.

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Garage Gorilla Day 41

Standard warmup #2 of 3x: 15 OHS, 15 ring rows, 15 hollow rocks. Added some mobility work, Gillies, and leg swings for good measure.

Sumo Deadlift:

  • 135lb x 5
  • 225lb x 5
  • 315lb x 5
  • 365lb x 3
  • 395lb x 2
  • 405lb x 1
  • 435lb x 1

Bah. I was gonna hit 435 for a triple, but I didn’t have enough left in the tank. Too many warm-up sets? Not enough rest? Not sure. I just felt wiped by that last set. 

Did a family conditioning workout after with some ring dips and pull-ups, but it wasn’t organized enough to write down.