You need to do all the things I do. They don’t work in a vacuum.
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says the guy who does max effort trap bar deads with a hamstring injury while on a cut 
I managed that by getting up to an all time high bodyweight first.
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Truth. Though, in favor of auto regulation lets you be more strategic on where to fall in the “toughness” spectrum. Too many use it as carte Blanche to be a wuss lol (myself included at times), but on the other end it allows you opportunities to just dig brutally deep
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Brian just released another linear-style program today. There’s a free template on YouTube and a $25 pre-written version available on his website. That’s something he hasn’t done for his other templates but definitely helps cross the bridge between whatever monster you can self-create and his personalized offerings.
@anna_5588 It would probably be a really good fit for you once you have access to the gym again.
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I don’t know if you’re implying that my programming sucks balls but if you are: you’re correct. Hence the 1 year of 531 next year.
I actually wrote out the bones of a plan based on his next level linear program, just waiting to put some numbers in for when I get time. I might look at his new plan before I do if time allows.
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Haha nah I wasn’t. More so implying that any plan based off one of Brian’s programs will be a monster.
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Work for today:
Conditioning:
Dan John’s “humane burpee”:
10 squats (70kg)
10 press ups
15 kettlebell swings (36kg)
9 squats
9 press ups
15 swings
…
1 squat
1 press up
15 swings
Main Giant Set (pull up, press, leg raises):
Pull up:
3 x unweighted
3 x +2.5kg
3 x +5kg
3 x +7.5kg
4 x 3 +10kg
Press:
3 x 40kg
3 x 45kg
3 x 50kg
3 x 52.5kg
3 x 55kg
3 x 55kg
3 x 57.5kg
2 x 60kg
Leg raises:
8 x 10
Supplemental work:
8 x 3 rows (80kg)
superset:
8 x 3 trap bar press (40kg)
Accessories giant set (3 rounds):
15 x lateral raises
15 x tricep pushdowns
15 x bicep curls (fake axle)
Notes:
- Left core work out of the second giant set, it’s less than 12 hours until I’m expecting to do deadlift day and it’ll get plenty of work there.
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Right, Dan. Right.
I’m confused by this post
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Is a Humane Burpee like when you see someone doing burpees, and you club them on the back of the head with and EZ Curl bar to put them out of their misery?
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A humane burpee has all the movements of burpee without having to do a burpee. Because front squats and burpees suck. I think we need to make t-shirts with this on.
Right, things we hate that could go on our t-shirts:
Burpees in all forms
Front Squats
Candidates for discussion:
Deload weeks
Barbell Rows
I am sure there are other things.
I’m ok with barbell rows, now I’ve figured out how to (kind of) do them. Albeit with baby weights, but that’s on me, not the movement.
Deload weeks are fun. Although for me, deload weeks are weeks where I take holidays with the family, so that’s probably it.
Humane or not, all I know is that there’s no way I would have done 8 main sets, supplementals and accessories after that workout 
It’s worth noting that I’m very weak.
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Lol you realize I lift considerably less than you 
It’s worth noting that one of the ways I drive myself through workouts is the “never good enough” mentality. In this particular case (today and yesterday), I’m making up for sub par nutrition today and yesterday. I ate some excess, unplanned, calories in the form of fathers day cake and a slice of cheese on toast and so I expect not to lose any weight. It follows that if I’m not going to have lost any weight between weigh ins, I need to make sure I’m working hard enough for it to cause minimal damage. I can’t slack on nutrition and training.
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Damn it! Now I don’t have an excuse to skip the conditioning I had planned today
Oh FFS.
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