I like paused variations for sure. I usually (when I’m being smart) will do a paused variation when I want a gauge on where I’m at with the true lift, or even the week before I’m thinking of retesting as it will keep you realistic and expose any holes
Hmm I don’t really plan them out too far in advance really. When I do that I favour ones I’m good at which isn’t so much the point. What I’ve been trying to do is variations that hit weak points, so recently front squats and zercher squats blaster my upper back. I’ll probably do a defecit pull for my next ME deadlift.
Pretty much rack, defecit, block and pause are my regular rotations
Under-slept again. At least I’m still making progress.
Warm-Up:
100 total skips
2x25 total single-leg skips per leg
Agga’s 8
I nearly pulled my groin after doing the Frog Stretch. I’m definitely not doing those in this sequence again.
Conventional DL: ss 25 BPU’s
60x3
80x3 belt on
100x3 fast
110x3 fast enough
115x3 slow, rounding off the floor
Weak Point for this session: Low back/Glutes
DB Reverse Lunges / Swiss Ball Reverse Hypers
25x3x12 / 3x15
I got the Reverse Hypers from Dr. Rusin’s IG and they felt great, although the ROM is a bit short. The only thing I’ll have to do is figure out how to load these; probably with a band or ankle weights.
Still needs some tweaking. The deep squat at the end is actually leaving my groin too loose. I’m thinking I might try an Overhead Squat, Goblet Squat or a Turkish Get-Up instead
DB Floor Press: ss 15 band pull-aparts
25x12
35x10
45x 8, 8, 8 PR
Tried for a 9th on the final set. Put up a hell of a grind but couldn’t lock my right elbow out.
Pull-Ups / Incline RDF’s:
11 Supinated / 4x15
9 Pronated / 4x15
7 Neutral-Grip / 4x15
Again, proud of my grinding ability, even though I probably shouldn’t be grinding.
DB Side Laterals / SA DB Row to Low Chest
6x2x15 / 20x10
6x15 / 15x10
6x12 / 10x10
Really struggling to get a decent MMC with the rows on my left side. I think I’ll go back to Meadows Rows on Rep day anyways
DB Shrugs (3s Pause at top) / Williams Extensions
40x3x15 / 12x3x15
Hands and arms shaking after this. Ears were popping from the shrugs
The main session took about an hour, forgot to set the timer on before I warmed up
Congratulations Mate
7 years of hard work lies ahead of you.
In every class do your best to ask a least one question or answer an asked question.
That way you keep yourself accountable for keeping up.
Wednesday 23rd of January Conditioning: Hill Sprints
Warm-Up:
100 total skips
2x25 total single leg skips per leg
I’ve definitely noticed that my skipping ability during the warm-up is a great indicator of my energy levels/fatigue that session. Makes sense, since there’s a decently high level of coordination required to do them.
Hill Sprints: ~10-15% Incline
2x15m progressive
1x35m
10x ~70-80m
The energy definitely wasn’t there to run these intensely. After the first 2 runs, I decided to keep the intensity of each sprint down, but up my total number of sprints from 8 to 10. I think this was a good call. The workout ended up becoming a “punch the clock” session and I doubt I exceed 75% of a Max-Effort on any given run.
Disclaimer: I, in no way, think this is better than the Agile 8, nor do I think I know more about this than DeFranco. I simply believe this sequence is better for me, and thought I’d post in case anyone was interested.
So basically this exists to clear up some of the issues I have with the Agile 8, namely:
I never had any effect from the foam rolling at the start of the Agile 8
I feel the Agile 8 lacks T-Spine mobilisations
I never understood why DeFranco finishes with a static stretch. It always made me cool down, not warm-up.
Depending on how I’m feeling, groiners are sometimes too intense
So, my version:
Glute SMR w lacrosse ball: ~2min per side
Hip Flexor Stretch: 30-60s per side
Bent-Knee Iron Cross: 10 per side
“the clap” T-Spine Mobilisations: 10 per side (Rusin has a fancy name for these that I forgot)
Rollovers into V-Sits: 10
Rocking Quadruped Adductor Stretch: 10 per side
Mountain Climbers with Thoracic Extension/Rotation: 10 per side
Snatch-Grip RDL to Overhead Squat Complex: 2x5 each move
Yeah, lots of T-Spine and lots of groin, because, for me at least, opening up those areas makes me feel awesome.