Ben Plotnicki

A – Back rack walking lunges x 12 steps, rest 2-3 min x 5 sets135 – 155 – 165 – 175 – 185

185 wasn’t as clean and as smooth as the others, knee got a little irritated at me, I think it was more that I had a harder time on the eccentric loading in the lunge. 

B – Clean grip deadlifts – 6,6,4,4,2. no TNG reps, rest 3 min

275 – 295 – 325 – 335 – 355

355 was not pretty 

C1 – 15 cal row @ 90-95% effort, rest 15 sec

35.8 – 34.6 – 35.4 – 30.3

C2 – 18 unbroken OHS @ 95lbs, rest 3 min x 4 sets

these felt much better than the 15 last week 

D1 – Hanging shoulder circumductions x 8/direction

D2 – Inverted trap 3 press x 8-10, rest as needed x 5 sets

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3:30 min AB @ 300-350 watts, rest 60 sec x 4

goal was to hangout and stay as close to 330 as I could. Pretty successful with that for the most part 

A – Skin the cat on rings x 12 reps for control, push the back lever position as much as mobility allowsIn a back lever, thumbs are supposed to be pointing out correct? Not sure if I don’t trust this position, or thats where my mobility has not allowed me to get in the right position. Regardless of hand position, I still pushed for that aggressively in a tuck 

B1 – Ring hinge rows x 10, rest 90 sec

B2 – Archer pushups on rings x 6/side (12 total), rest 90 sec x 5

rep schemes on these today were perfect. As I got into set 3-5, I was working so hard to stay mechanically perfect, tight and in control of the movement. Set 5 was a good quality a fight for sure. 

C1 – Renegade rows x 20 (10/side), rest 90 sec

40

C2 – DB neutral grip bench press x 20, rest 90 sec x 5

50

same to be said here as previous, the higher rep schemes were a great mental and physical challenge today. 

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AB 20 sec @ 350 watts

AB 20 sec @ 400 watts

AB 20 sec @ 450 watts

AB 20 sec @ 475 watts

AB 20 sec @ 500 watts

rest 3 min x 4 sets

failed to stay in the 450 & 475 range on those sets(on 450, dipped to 416 to 448, on 475 dipped to 461 a few times), 500 watts was in the mid to high 500’s. I’m sure part of this is the familiarity of different rpm’s/wattage. But overall this sucked and I can’t wait to do it again. 

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Dbl DB overhead carry 100ft, rest 2 min x 6

35, felt much better today. 

A1 – Wide grip pullup negative with 24 sec eccentric x 1, rest 90 secA2 – Belly to wall hold in hollow body 40 sec (make sure you fast), rest 90 sec x 5 

surprisingly enough this pair felt much easier today and I did quite the opposite of fasting the past 12 hours. 

B1 – Wide grip banded PVC lat pulldown from seated x 20, 1 sec squeeze at bottom of each, rest 60 sec

done

B2 – Banded strict press @ 21X2 x 5-6, rest 2 min x 5

75-77-78-80-82

C – Overhead yoke carry x 50ft, start a set every 60 sec x 10 (or the banded setup from last week)

I got to use the Yoke today. what a relief

D1 – Chest down trap 3 raise with DB @ 30X1 x 8/side

done

D2 – Foam roll thoracic extension with resistance – 35-40 sec of good tension, rest as needed x 4 sets each

done

8/19A – Power clean cluster – 1.1.1.1 x 5, rest 8 sec/90 sec (all at 225, note shorter rest)

I actually loved the shorter rest b/t reps, made me stop relying on a dynamic start. 225 felt pretty good and crisp as I got tired my lifts got better as my timing, hip drive and overall mechanics felt like they got more crisp 

B – Bottoms up front squat 1.1.1 x 4, rest 10 sec/2 min

235-245-255-265 

Last set @ 265 was hella tough, and the 2nd and 3rd reps felt like they were in slow motion. 

C1 – Dbl kb front squat x 10 @ 53/hand, rest 30 sec (fast)

Done

C2 – Wallballs x 30 unbroken, rest 3 min x 4

it was always around rep 22/23 that I felt my shoulders, legs were good. Last set sucked as my legs were getting pretty tired. But in a twisted way I really enjoyed this 

D1 – Banded good mornings x 30

check 

D2 – Banded glute march x 60 steps, rest as needed x 3 sets

look at this sexy guy!!!!!

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Mobility work 20-30 min

done

A – Back rack split squats x 5/side, rest 1 min bt sides x 5 sets each175-177-178-180-182

Balance felt much better today, not as much of a grind as last week was but still heavy. 

B – Floating deadlifts 6 sets of 6, rest 2 min

225 x 2, 235 x 4

C1 – 15 toes to bar, rest 30 sec

avg time was 20-21 seconds. 

These felt really good, 

C2 – 15 OHS @ 95lbs, rest 2-3 min x 4 sets

from reps 9/10 on trusted that I was going to be okay and kept moving fast.

D1 – Hanging shoulder circumductions x 6/direction

done 

D2 – Inverted trap 3 press x 6-8, rest as needed x 4 sets

these were super hard 

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3 min AB @ 300-350 watts, rest 60 sec x 4

rounds 2-4 was holding 330-345 on watts, felt good and sustainable. 

A – Dead hang to inverted to tucked front lever negative on rings x 20 reps for quality, not for timecheck 

B1 – Ring hinge rows x 8, rest 90 sec

Check 

B2 – Archer pushups on rings x 5/side (10 total), rest 90 sec x 5

check 

C1 – Renegade rows x 16 (8/side), rest 90 sec

50

C2 – DB neutral grip bench press x 16, rest 90 sec x 5

65-65-65(14)-60-60(14)

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EMOM x 14

Row 10 cals in <30 sec

this was work today from round 9 on. Never any worries of not making under 30

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Dbl DB overhead carry 100ft, rest 2 min x 5

@ 30, main focus was keeping the rib cage down. 

A – Hang power snatch – 1 rep every 45 sec x 20 @ 155lbsfelt good here, really tried to focus on speed and hip drive 

B1 – Wallballs x 15 to 12ft, rest 30 sec

B2 – Front squat x 5 tough (heavy but no grinding and no big pauses), rest 3 min x 4

wall balls felt pretty easy, but round 3 rep 10/11ish got a little sloppy. Wall ball target is only 2 inches wide so not much margin for error and this is where I got sloppy 

205 on front squat – definitely felt heavy, no grind at all, maybe could’ve gone a little more today but not much 

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5 burpee box jumps to 30in

12 sec sprint on bike

start a new set every 4 min x 4

first round hit 1200 watts, tried to get back there the last 3, but I believe I only got up to 1176

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KB arm bars x 3/side x 3 sets, light load, rest as needed

20 and 35 lbs 

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Mobility work 20-30 min

done

A1 – Wide grip pullup negative with 20 sec eccentric x 1, rest 90 secFelt like an eternity

A2 – Belly to wall hold in hollow body 35 sec, rest 90 sec x 5 

If 40 seconds is next week, I think I am going to fast the day before. Holy shit this was a fight.

B1 – Wide grip banded PVC lat pulldown from seated x 20, 1 sec squeeze at bottom of each, rest 60 sec

This sucked, but at least you know you aren’t going to hit muscle failure

B2 – Banded strict press @ 21X2 x 5-6, rest 2 min x 4

65-70-72-75

Done at a different gym, so using a newer set of bands that I had to feel out

C – Overhead yoke carry x 50ft, start a set every 90 sec x 8

Did a circuitous 50ft route with 2 banded KB @ 35/side 

Way worse than the yoke has ever been

D1 – Chest down trap 3 raise with DB @ 30X1 x 8/side

Done at home

D2 – Foam roll thoracic extension with resistance – 35-40 sec of good tension, rest as needed x 3 sets each

Same
On a very positive note, the little annoying clavicle issue that I was having is slowly going away. The stretching protocol is definitely helping that. I still think it’s too early to see results. Same does I have been rushed and have to pick and choose which movements I use, but I get at least 5-6 of them every day when I am rushed for time. 

A – Power clean cluster – 1.1.1.1.1 x 4, rest 10 sec/90 sec215 – 217 – 220 – 225

Set 2 and 4 felt the best. The set at 225 really focused more on driving rough my heels, good torso position and hip drive. It was nice to finish on a string not me here. 

B – Back squat – build to a 10RM

(rest exactly 3 min)

305

Didn’t think I was going to finish all 10, rep 10 felt like trying to finish a 1RM

C – Back squat – 10 reps @ 95% of B

(rest exactly 3 min)

289

D – Back squat – 10 reps @ 90% of B

275
Knee tracking was not pretty from rep 8 or so on. 
E1 – Reverse hyper x 15

E2 – Side to side cossack squats x 6/side

E3 – Straddle leg lifts x 5-6 into iso hold ALAP, rest as needed x 3 times through

will make up this evening
Will not have access to to yoke tomorrow so did that with reverse hyper work. I know it will not achieve the same stimulus as it would being in the middle of tomorrow’s work but didn’t want to miss the work completely. Is there anything else I can add tomorrow in its place?

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Mobility work 20-30 min