Monster Squat – Page 6 – Nick Momrik's Fitness Logs

Upper to Lower

Guess what. Hot again!

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
10 Walking Lunges
10 DB Walking Lunges (35s)
6 DB Walking Lunges (50s)

Legs

4 Sets

10 Double DB Walking Lunges (60# DBs)
10 Glute Bridges (2s pause)

3 Sets

15 Banded Hamstring Curls (red)
20 Banded Frog Reverse Hypers

Pretty sure my back side is going to be sore from this.

Conditioning

7 Rounds

40s Seated DB Shoulder Press (15# DBs)
20s Rest
40s cal BikeErg
20s Rest

It was nice going back and forth from arms to legs, but each one really burned after three rounds. I got 25-27-29-30-28-28-28 pressing and 15-16-17-18-19-19-20 riding.

So. Much. Sweat.

Still Got Bar Muscle-ups

My shoulders and elbow area are feeling the chest program.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
RDLs
- 10×45
- 5×95

Legs

12-10-8-6 Lateral Step-ups (L, 45-50-53-62#, 20”)
15 Side Lunge with knee up
12-10-8-6 Lateral Step-ups (R, 45-50-53-62#, 20”)
15 Side Lunge with knee up

Still not sure those the side lunge movement does much here since it’s not a deep lunge.

4 Sets

10 RDLs (145#)
1:00 Rest

Conditioning

15:00 EMOM (alt)

6 C&J (95#)
10 DB Walking Lunges (45# DBs)
6 Bar Muscle-ups

I did a single and a double bar muscle-up before the workout and didn’t have the hesitation I did a couple of weeks ago after putting up the bar. Once I got in to that first set the feel started coming back to me and I was able to do all five sets unbroken. Looking back, I haven’t done real bar muscle-ups in over a year and a half, back before COVID started. I did those fucked up reps during the AGOQ on the low bar in my garage, but I can’t really count those since they all had to be singles. Exciting I was able to pick them back up without a problem. My grips were a bit of an issue though and several times I could really feel my palm skin getting stretched, so I was worried about ripping. I think I used to wear a different set of grips for the BMU.

Push Off the Side

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe touches
10 RDL (45#)
10 RDL (85#)

Legs

12-10-8-6 Lateral Step-ups (L, 40-45-50-60#, 20”)
15 Side Lunge with knee up
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#, 20”)
15 Side Lunge with knee up

The side lunge with knee up was something new to try for this superset. Wasn’t sure how it would go, so I didn’t increase weight.

4 Sets

10 RDLs (2×135, 2×155#)
1:00 Rest

Went up 10 pounds on each.

Conditioning

9:00 AMRAP – 2-4-6…

Devil Press (35# DBs)
C2B Pull-ups

B had found this on the ‘gram several weeks ago and we saved it. Two of my least favorite movements. I pulled out an old pair of grips I hadn’t used in years and they weren’t the greatest. I did all double kipping chest-to-bar pull-ups because that movement seems to get me for some reason. Finished the 10s and then picked up the pace to finish the 12 devil presses.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

She keeps bringing this workout back out and sucks every time. I decided not to try going unbroken even from the start, so I took a quick break between movements. Finished in 6:42.

First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Romanian Deadlifts (45#)
5 Romanian Deadlifts (95#)

Legs

12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
20 Banded Adductor (L, purple)
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

10 RDLs (2×125, 2×145#)
1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

15 Wall Balls (20#, 10′)
1 Legless Rope Climb (12′)
1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

12 Windshield Wipers (40# DB)
12 Tuck-ups
36 Russian Twists
8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

Gross 50s

My triceps, biceps, and front shoulders all were getting sore in the morning already.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
6 Front Squats (95#)
6 DB Deadlifts (35#)
4 DB Hang Cleans (35#)
4 DB S2OH (35#)

Legs

4 Sets

12-10-8-6 Front Squats (125-135-145-155#)
20 Pulsing Goblet Squats (53# KB)

I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.

4 Sets

12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
20 Banded Frog Reverse Hypers

Conditioning

DB DT – 5 Rounds

12 Deadlifts (50#)
9 Hang Cleans (50#)
6 S2OH (50#)

I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.

Midline

50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips

Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.

Front Squats Feeling Good

Drove home from the lake today and got the lawn cut. Then out in the garage around 4:30.

Warmup

80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
5 Front Squats (95#)

Legs

4 Sets

12-10-8-6 Front Squats (115-125-135-145#)
20 Pulsing Goblet Squats (50# DB)

Was up 10# on every set again and the weight felt the best it has in the three weeks of this. Went up from the 45# KB too.

4 Sets

10 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
15 Banded Frog Reverse Hypers

Was up 10# here. Should probably do more reps on the frogs or wear ankle weights.

Conditioning

10:00 AMRAP
2-4-6-8…

Burpee Pull-ups
Power Cleans (115/80#)

I didn’t wear grips since it was single pull-ups. I did a double power clean and then went singles in every other round. Got through 6 rounds plus 2/14 burpee pull-ups.

Midline

4 Rounds (20s/10s)

12 Weighted Crunches (feet in air, 20#)
16 Bicycle Crunches (slow)
12 DB Pull Thru’s (60#)
22 Hollow Rocks

Those slow bicycles are a whole new ballgame. I felt like I was cramping each time I rolled up from them.

No Bueno Taco Bell

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches
10 Front Squats (45#)

Legs

4 Sets

12-10-8-6 Front Squats (105-115-125-135#)
20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

10 Pull-ups
15 cal Row
10 DB Push Press (50#)
15 cal BikeErg
10 Renegade Rows (50#)
15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

Bro Metcon

Walked 18 holes yesterday and shot my best round of the year so far with a 78.

Warm-ups

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
5/5 Landmine Curtsy Lunges (45#)
5/5 Landmine Curtsy Lunges (80#)
5 DB RDLs (35# DBs)
5 Goblet Squats (45#)
5/5 Lateral Step-ups (20″, 25# DB)
10 Bench Press (45#)
5 Bench Press (85#)

Legs

3 Sets

8/8 Landmine Curtsy Lunges (115#)
10 DB RDL (50# DBs)

3 Sets

10 Goblet Squats (70# DB)
8/8 Lateral Step-ups (20″, 45# DB)

3 Sets

40’ Tip Toe Farmer Carry (35# DBs)
12 Calf Raises (35# DBs)

Conditioning

10 Rounds (each)

10 Bench Press (115/65#)
5 Strict Pull-ups (while partner is benching)

This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.

Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.

Ambitious Sled

My back is a little tight and my ass is sore, but I don’t think I’m feeling much new (yet) from yesterday’s workout, which hit a lot of back reps.

Warm-ups

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster squats
20 Toe Touches
10 alt Back Rack Reverse Lunges (45#)
10 alt Back Rack Reverse Lunges (75#)
10 Bench Press (45#)
5 Bench Press (95#)
5 DB Pullovers (35#)

Strength & Skill

4 Sets

20 alt Back Rack Lunges (95#)
4 Handstand Tuck Balance

My shoulders are tired!

Chest

4 Sets

10 Bench Press (135, 3@115#)
10 DB Pullover (50#)
MAX Push-ups (15-20-20-20)

Benching doesn’t feel great on my left shoulder. After the first set of push-ups I quickly realized I went too heavy.

Conditioning

Partner

3x 20/14 cal Row
2x 50m Sled Pull (315/180#, backwards)
6x 7/5 HSPU
2x 50m Sled Pull (270/135#, backwards)
3x 20/14 cal Row

Modified the Mayhem workout to be a partner version and way way too ambitious with the sled, so we made some audibles mid-workout. Finished in 38:02.

Almost a two hour session in what feels like August heat. Brutal!

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

400m Run
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Landmine Curtsy Lunges (45#)
5 Dumbbell RDLs (35#)
10 Landmine Curtsy Lunges (70#)
5 Dumbbell RDLs (45#)

Legs

3 Sets

20 LM Curtsy Lunges (95#)
10 RDL (50# DBs)

3 Sets

10 Goblet Squats (62# KB)
10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

40 cal BikeErg
30 T2B
20 Burpee Box Get Overs (24″, hands can touch)
5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.