My favorite rep scheme!
4 Likes
3/28
Back squat
I don’t have a competition planned, so I decided to try squatting in wraps for funsies.
Barx1
Bar stretch
135x10
225x3
315x3
Add belt
365x1
385x1
405x1
Add loose wrap
425x1
445x1
475x1
Tightened wrap
515x1 not bad, but a little hard to maintain new form
Remove wrap
(405x2)×4
Played weird exercise horse with one of the coaches at the gym. Highlights included:
Legless pegboard with weighted vest
Sandbag overhead press
Hanging from chime grips
Fastest 100M row
Husafell hold
One armed barbell snatch
4 Likes
I’m having a hard time picturing this…
One hand in the middle of the barbell. Barbell on floor. Snatch/throw weight from floor overhead. Don’t drop it 
1 Like
Are you sure you don’t do CrossFit? This sounds like a new event.
I think fitness horse would be a great event. Problem is it appeals too much to specialists. Being really good at something is the opposite of crossfit right? Better to be passable at a bunch of things?
I was mostly talking about the one armed barbell snatch. That seems right up their alley. High degree of difficulty. Uncommon. And high possibility of an injury (if you’re stubborn and try to fight a miss).
I did 135 pretty easily. I thought he’d be stronger at since sincs he like weird lifts. Lol, now I have a number to shoot for.
1 Like
Ages ago Chris Duffin kept doing them trying to get 100kg. I don’t think he ever managed it but he was close.
1 Like
4/1
30 minutes hitting bag
Log Press
140x10
140x10
160x10
160x10
180x3
(200x1)×10 done EHMOM
KB press
(35x15)x3
44x10
55x8
DB laterals
20x50
1 Like
4/2
Chins
Bwx2 minute hang
Bwx10
+35×8
+60×8
+85×8
+120×6
+60×10
+60×10
First Boxing class, 1.5 hrs
4 Likes
How was the class??
1 Like
Very enjoyable. Literally giggling with glee while sparring.
4/3
First muay Thai class, 1.5 hrs
Jiujitsu class, 1 hr
Trap bar deadlift SS/W no hands SSB squat
Barx10/barx10
Barx10/barx10
170x3/135×5
260×3/225×5
350×3/275×5
450×3/295×5
540×3/335×3
(510×3/275×5)×5
SSB squat
115x100, 8:39
Boxing was fun, but muay Thai was another level of enjoyment. Since i also enjoy/have experience with jitjitsu and wrestling (and the muay Thai and jiujitsu classes are on the same day one following the other), this seems like a better fit. Tuesday’s and Thursdays will probably become martial arts only days, then Monday, Wednesday, Friday, Saturday beingmore traditional lifting days.
Rough plan:
Monday: overhead primary SS/ light-moderate vertical pull
horizontal press secondary SS/ moderate-heavy Horizontal pull
Light/volume core
Light/pump pressing accessory
Wednesday:
Pull primary SS/ plyometric of some sort
Squat/Leg secondary
Heavy core
Friday: Overhead volume SS/heavy vertical pull
Horizontal press dynamic-ish or heavy-ish SS/ light/volume horizontal pull
Pump pressing accessory
Saturday
Squat alternating dynamic and moderate/heavy week to week and/or based on planned event training
Events/Carries
This may turn out to be way too much, so I’ll have to play it by ear. If I end up dropping anything lifting wise, I’d probably swap to a full body style Monday Wednesday Saturday with an event focus on Saturday since the gym is the most open.
2 Likes
Muay thai class, 1.5 hrs.
Thursday class ends with six 5 minute rounds of sparring. Since i have never sparred a round in my life, this was ridiculously exhausting. Decided to pass on jiujitsu because of a bleeding nose and my poor cardio.
3 Likes
Sparring was always my favorite part of training!
@strongmanbrett same here! The class I’m going to is small and a wide variety of skill levels. For example, yesterday I sparred with a 6’6" practiced kickboxer, a 155 MMA fighter with his 3rd amateur fight scheduled, a blue belt in Jiujitsu from a Machado affiliate, and the tiny 5’3" wife of the giant I sparred first.
The teacher and other students seem to do a great job keeping a learning atmosphere rather than a barroom brawl. People push to work conditioning and technique, but no one is going to war without full consent and prep.
4/6
Log clean and press away SS/ pull up
140x10/+45×6
140×10/+75×6
160×10/+110×6
160×10/+135×5 missed 6th
160×10/+75×10
160×10/+45×10
KB incline press SS/ KB paused row
62’s×8/62×20
75’s×8/75×20
(88’s×6/88×15)×4
Pinwheel curl SS/ curl
(70’s×12/15’sx20)×3
Chins on yoke SS/ tricep extensions
(A few/A bunch)×lots
1 Like
4/7
100 1 arm KB swings
Squat
Barx10
135x1
185x1
225x1
275x1
315x1
365x1x10
Yoke
500x50’×10
1 hr bag work