Burns harsh.
Considering I’m already doing loads of fat-grip and carry work I think my grip’s being trained as much as it can be. The shrugs are tougher than they seem since each rep is 3-5 seconds.
Sorry
Hmm
Yeah they are loads of fun
quarter turns are looking pretty cool. You can’t really tell but my serratus is finally coming through which is nice.
My bloody back fat though
The spookiest workout of the year
WSSB Strength and Speed: Max-Effort Lower
Warm-Up:
- Ankles
- 2x20 TKE’s
- Hip Dynamic Warm-Up
Squats / Chest-Supported Row:
- 60x4 / 25 + light band x 8
- 90x3 / 20 + light band x 10
- 90x3 / 20 x 15
Pull-Throughs / Kneeling Ab Wheels
- Loads of sets of pull-throughs before I figured out the weight and technique / none
- 65x3x10 / 3x10+6+4
Conditioning:
40m Farmer’s Carry @ 60kg, straight into
200m Row @ Lv. 10
Rest
6 rounds in about 22 minutes, averaged a 1:42 split on the ergo
Why does this sound like a cheap rip-off of Agile 8?
hahah nah Simple 6 is Joe DeFranco’s upper-body equivalent:
- T-Spine Foam Roll
- Lats/Rotator Cuff Foam Roll
- Shoulder Capsule/Internal Rotation Stretch
- Chest Stretch
- Lat Stretch
- Band Dislocates
Hey mate,
When you were running WSSB how frequently did you cycle the lifts? I’m planning on spending 2 weeks on a squat variant, then 2 weeks on a deadlift variant, then repeat
Thursday 1st of November
WSSB: Rep Upper
Last day of high school classes ever
Warm-Up:
- Lol nah
Low-Incline DB Press / SA DB Row
- 45x3x8 / 30x2x10, 35x10
LPD / SA Rear Delt Flye / SA Incline Lateral
- 4 sets to failure, kept changing grip and weight / 4x3x15 / 4x3x15
Trap-Bar Shrugs / PJR’s / HLR’s
- 50x3x15 / 20x3x12 / 3x10
Friday 2nd of November
Conditioning: Ergos
Warm-Up
- Skipping/Squats/Jacks
- 10 Rollovers into V-Sits
- 10 Fire Hydrants (both ways)
- 10 Mountain Climbers
- 10 Groiners
- 3x5 Bounds
Ergo: lv. 5 resistance, 60s rest between efforts
- 500m
- 400m
- 300m
- 200m
- 100m
- 100m
- 200m
- 300m
- 400m
- 500m
Main workout done in 20:36
I’m hereby making a decision that, given my goals, I’d be better served focussing on high-bar Olympic squats, rather than low-bar squats.
Bar Rip, it seems many coaches prefer High-Bar squatting styles for overall leg-developement, fatigue management and, according to CWS, building leg strength itself.
Also, Olympic squats are just nice to look at.
Had to call off today’s sprint training after four 10m sprints. My hip started hurting and I knew it would be dumb to push through.
I have a feeling it’s because I didn’t try and ramp up my speed, and instead went full-throttle on my first run. Next week I’ll try building up to full pace, and see how my hip feels.
That being said, I have a suspicion that flat sprinting may not be for me - it seems that every time I push them I get hurt. Thus, I’m considering switching exclusively to hill sprints, which don’t seem to hurt me.
I forgot to say, Congrats on graduating man!
Congrats man.
Cheers fellas, tad premature though. I have exams until Wednesday 14, and graduate on the 16th
Good luck!
Monday 5th of November
WSSB: Max-Effort Upper
Warm-Up:
- Limber 11
Bench / Chest Supported Rows:
- 20x some / 25x10
- 40x some / 25x10
- 55x some / 25x10
- 65x3 / 25x10
- 67.5x3 / 25x10
- 75x0 dumb / 25x10
Incline DB Press / Smith Rows:
- 25x2x20 / 65x2x10ish
Strict Fat-Grip SA DB Rows / Face Pulls:
- 22.5x4x8 / 50x4x8
Seated DB Shrugs / EZ-Bar Reverse Curls:
- 45x4x15 / 22.5x4x8
Tuesday 6th of November
Conditioning: Complicated Complex
Warm-Up:
- Limber 11
- 3x25m hills, ramping speed
Main work: 20 minute AMAP
- 5 jug Deadlifts
- 25m jug carry
- 5 jug push presses
- 25m jug carry
- 5 jug goblet/zercher squats
- 70m hill run
All jug work was done without dropping
6 in 16:30, had to poop really badly so called it off. Pooped, went back and did one more.
To begin with, each week, but for me I need more frequency with upper body lifts vs lower. So I’d cycle the lower ME each week, sticking to a 1-3RM, but my upper body work I’d repeat for two weeks, for example incline Bench week 1 for a 5-3Rm and then week 2 for 3-1RM. Gave me a bit more practice and the ability to gauge where a good 1RM would be for upper
Awesome, this sounds similar to what I was planning, but with 2 weeks/lift for lower and 3 weeks/lift for upper. Would you say that alternating between hinge patterns and squat patterns for the lower body lift would be a smart way to do it?
It sort of depends on what you need and what drives what. I found box Squats, pause squats and good mornings would all help my Deadlift and my squat, so I did more of a 2 to 1 ratio of squat vs pull