I did some body squats with it no problem. I tried the deadlift de weight at 185+bands no way. It was good until it had to strain then it felt super tight and ready to pop. No pushing it. Wtf? I may not survive this program. If I was wise I would just shut it down deload and then test…
Edit: still at the gym when I wrote this.
I was not satisfied with this day. So I finished with what I could do and didn’t settle for what my body decided it would let me do…
Bench leg raise hip thrust:
X10
X20
X20
Rdls: (kept these light)
95x20
95x20
95x20
Single leg extension:
50x10
50x10
Single leg curls:
50x5
50x5
SSB standing good morning:
65x10
115x10
115x10
115x10
Neither am I but sometimes you have to let your body have its way. Keep working on the hamstring stuff. The glute bridges are a good start. If you have a phys ball then try leg curls with that (same as the glute bridge but you roll the ball in and out).
I’m ready to do some work and I can’t even squat body weight without hip pain. I can’t sleep without shoulder pain. I’m falling the F apart! My only option is to listen and back off. If I push it then I’ll be getting reacquainted with both of my surgeons. Ain’t nobody got time for that!
After this I plan on doing 3-4 weeks of unilateral work to correct any imbalances and to get a break from heavy as barbell work. Win win? Maybe a small 3-4 week cut also to trim the fat so to speak…
I’ll work core like a monster during that time too…
Double the reps on everything. I’ve set my GSS&S program and the #1 lift on leg day is Rear Foot Elevated Split Squats (RFESS). I have box squats as #3 but I might scrap it. We’ll see how everything goes.
I’ve never been a huge fan of unilateral stuff but I’m for sure looking forward to some high volume light pulls in a few weeks, so much heavy pressing in this program so I know the shoulders will be happy.
Is the heavy stuff getting to you a little bit, you said you had more on the swiss bar but didn’t want it. The program was for sure fun at first but going for a daily rep maxes every workout starts to take its toll on you.
Was also considering a minicut like you were. Seeing an ab vein or two might be nice before getting chunky over the winter.
It certainly has cured my go heavy every session urges.
It has been a great program and I’ve learned a ton about modifying mid program, knowing when to say enough for today. I know how deep I can take fatigue and what the outcome is when I keep pushing.
Honestly all the heavy squats, deads, presses have been awesome and my numbers should shoot up 30-50lbs a lift in 9 weeks…which is good.
I want to do something lighter to get the drive to lift heavy again. And really dial my form in on the new lift levels. I’m thinking 3 weeks unilateral work then 531 to Xmas. Then I may push heavy again. The conjugate system works. I do better on 6 week cycles than 9.
I’ll post a full review in a few weeks with comparison numbers of body comp and lifts.
I found it on tnation. Thanks bud. It looks interesting. I could set those amrap sets at a number goal and stay with the weights until I hit say 10-15 reps of 225 bench or 10 reps of 405 Dead.
First day back to work for me! We got to the gym at 5:30 and hit it.
Warmup
ME: 1rm Deficit deads
Giant: KBS x5// Banded an crunch x10
SS
135x10
185x5
225x3
275x3
315x1
365x1
405x1 (doh no straps)
465x0 (mixed grip got 4” off the floor. Didn’t push too hard with the recent hammy cramp issues but it is there when I want to go hard)
Now that I’m all grown up and I’ve played a couple of college sports I realize how out of shape we were for both school sports. We really didn’t work very hard
You could do so much for the kids with simple conditioning. It’s too bad you can’t force them to start earlier so you could gradually ramp up their conditioning. We just started with two a days and it seemed like they were trying to cram a month of conditioning into a week.
We lifted during the summer but it was at your own pace and there wasn’t any structured conditioning work. I do more on my own now.
