How are you liking the ssb so far?
I like it a lot. I think I’m getting to the point where my SSB is about as strong as my back squat is/was, without feeling like my hips are getting all beat up.
Strength Skill Circuits - C1/D12
SGHP: (no power clean)
Trap bar dead:
Odd time for me to workout today, but I felt really good during it so I’ll take it. Going to see some stand-up comedy tonight so had to squeeze this in mid day between paperwork assignments.
So, I’m program hopping like a maniac these days. I really like these strength-skill circuits, and I’m definitely going to come back to them, but I really don’t have the time available to train for ~60 minutes daily. My knees also aren’t healthy enough at the moment for this much work, so I need to be smart.
Back to a 3 day/week full body 531 template. Need to decide between The Morning Star and 1000% Awesome.
I can speak from experience that program hopping or anything other than a focused approach leads to maintenance at best. (see my last three weeks of experimenting)
Pick your poison and crush it
Yep, I totally hear ya. I’m probably going to end up doing 1000%, I’ve done a similar setup and I know it works well for me. Morning Star is one I’ve been eyeing for some time though, but might be better served in the near future.
If you’re schedule is tight and you know there’s a program that will fit and work then do it!
You’ll have time to try other things later.
Damn straight! I’ve been getting a little too cute with all this these past few weeks. I can get creative with my 15-20 minute conditioning sessions so satisfy those urges.
Program hopping is okay to do from time to time.
Depending on the goal it might be counterproductive.
But you’ve learned a thing or two.
I’ve been looking at 1000% awesome as well about a year age though. It looks very good, get into Jim’s world and grind it out for a year or so,
1000% for 3 or 4 cycles then morning star for 3 - 4 cycles and so on
Good luck with whatever program you end up on.
1000% Awesome - C1/W1/D1
Clean and press away:
Pullups: (various grips)
Hands wide SSB lunges:
Close grip incline press: (football bar, mid grips)
95x15,10,8 - 33/50
Went with a fairly conservative TM on the squat. Was considering a deload but this first week can act as one. Back to the squat-chin-press-chin setup that I love to hate. Plugged in lunges once the squats were done. Finish up with a 350 set. Incline press with the football bar is odd, but I’ll stick with it for this cycle at least.
Strong pull up game
I’ll agree when the numbers are swapped haha. But, I figure doing lots and lots of sub-max sets is a good way to get in the volume. On my second squat/press day of each week I think I’ll go for higher reps and less sets to spur some TUT.
That’s still 80 pull ups in a session. Since I find that it is an exercise that you are fatiguing quickly in which decreases performance, I think that’s pretty good.
Or put in other words: I can’t even Imagine doing that many in a session
Airdyne - 1m quick pace
Football bar curl and press - 45x10
Airdyne - 1m quick pace
Football bar curl and press - 75x5 (cheat curls)
Football bar viper - 105x2
Fallouts - 33 links x5
Airdyne - 20s sprint
Rounds in 10 minutes - 6
10x1x11 w/ 2s pause and slow eccentric
Really like this combo for a conditioning session. Figure I’ll swap between as many rounds as possible in 10 minutes, and 10 rounds for time.
On my conditioning days I’m going to do some low volume shoulder work, think it’ll help make a physique improvement.
1000% Awesome - C1/W1/D2
Football bar bench: (outer grips)
SSB good morning:
Back to the straight bar on deads! Elbow still flares up but I can manage if I use straps and focus on taking my ring finger out of gripping.
Superset of bench and deadlift, plugged in the Pendlay row once I ran out of deads. Had somewhere between 15-20 at 255 for sure, felt silly capping it there but hey, that’s what the program calls for.
Finished with a giant set of GMs, PJRs, and curls. Going to swap the football bar for a curl bar for the pullovers.
Foam rolling - much needed!
Superset: (5 rounds)
Airdyne - 1m fast pace
Standing ab wheel - 1-5 reps, limited ROM
Airdyne: ~8m varying pace between fast and full stop, usually moderate
Incline lateral raise:
10x1x6 w/ 2s pause and slow ecc
Man foam rolling feels good. I should make sure to do this more often, especially on days I build. Didn’t have much energy and this workout shows.
Rolled the ab wheel into the basement stair to act as a stop. Last one I tried to go a bit further, probably ~70% ROM and that was difficult.
Never done incline laterals. Thought I was feeling it more in my joint than delt until the last set, burn!
1000% Awesome - C1/W1/D3
Started with giant sets of squat-chin-press. Once I ran out of press/chin it became squat-row-dips. Solid combos all around.
Got this done in about 27 minutes. Fairly low weight and volume, but happy with my conditioning at the moment as each rep moved with speed and precision despite sucking air and being blinded by sweat.
1000% Awesome - C1/W2/D1
Pullups: (Various grips)
Close grip high incline: (football bar, middle grips)
Holy sweat batman. Everything is wet. Giant sets man.