Just a little something I’ve been doing over the last few weeks. In case anyone is looking for January ideas on getting fitter. This will work.
In summary - over the last 5 weeks I have preformed push press into front squat for a total volume of 2,000kg each day (baring a time off for injury and 2 rugby games) for 20 work outs. I got fitter. I’m pretty sure not weaker. Although this will be tested soon as I restart 531. Even if I did it was worth it.
Details:
In early December I made a commitment to get fitter. After some research I wanted to do “grace” the cross fit WOD. A good online record of times meant I could keep it competitive. Something I think Cross fit does REALLY well. To keep you disciplined.
But limited workout options mean I have no where I can dump the bar. And trying to put my axle down after each rep was going to be hard on my lower back.
After some more thought, I went to a thruster, but this hurts my wrist. So I landed on push press into front squat.
With such a change in the exercise, chasing the times posted online for completing Grace could no longer be my goal. Things that had worked for me in the past - to keep me disciplined were challenges. After some more thought I came up with the following:
40t of volume over 20 workouts. Each work out would consist of 2000kg of volume. Split into 5 sets. Each with 400kg of volume.
The sets I used (the way I did the reps was all push press, then all front squats):
5 sets of 10 reps - 40kg
5 sets of 8 reps - 50kg
5 sets of 5 reps - 80kg
There also have been occasions when I have used a ladder up to 50 reps.
1,2,3,5,5,6,7,8,9,10. Notice this adds up to 56 reps. This is because time has been short and the first 3 sets can be used as a warm up.
I should also add that I aslo played 2 games of rugby in this period (total of 140mins) and had a week off for a bruised spine.
Starting stats:
My first go at a 2000kg work out was as poor as you’d expect from someone that had neglected cardio for most of 2021. I went in for the 40kg 5x10. It took me over 5 minutes. I know this as I set a timer for 60 second intervals. This should mean completing the whole thing in just over 4 minuets.
Start set 1 - at minute 0.
Start set 5 at minute 4.
But I failed to start the last set on the 4 minute mark. And left it a whole other 60 seconds.
When I finally did the 5x5 with 80kg on day 10 I managed it in 4:55.
Results:
My current best for 40 reps at 50kg is 3:20 (a good 2 mins faster).
For 25 reps at 80kg its 4.06. This is on an axle. Where as the 4:55 was on a standard barbell. I find the axle MUCH more challenging. I can get under 4mins on this.
I’m not slimmer than when I started. But I have indulged over christmas. So this is to be expected. If I had done this over the summer I would have dropped a few kg I’m sure.
My arms are bigger. Noticeably. And my shoulders. My legs feel tighter. More dense maybe. Like the tissue is harder.
From a competition / strong man point of view - I always hated log - reps in 60 seconds. As it tested my fitness too much. I did try the log during this period of fitness blitz. And my old PB of 80 6 reps in 60 seconds would fall EASILY. I managed 85kg for 5 reps in under 20 seconds. With “gas in the tank”.
Also - the 40kg definitely and the 50kg possibly are now at such a level I am regarding them as “daily movement” not a work out. I can complete 50 reps for the 40kg weight, and do a work out later that same day.
This base level of movement is something I will be looking to keep right now. Every day - 2000kg of volume.
Side notes:
The push press part of this is key. The explosive push “pre fatigues” the legs. My max front squat is about 170kg. But I could find 40kg x 10 hard during set one of my front squats. So long as I’d done my push press well. You want the burn.
To go faster - rep speed is not as important as rest times. Until you can do all 50/40/25 reps without a break this should be your focus. Not doing each rep faster. Fast reps = shallow squats.
I hope someone finds this useful.