Just use a lower TM and do that. There’s a template in Forever where, for your working sets, you go for 10, 5, 10 reps at, say 70, 80, 90% for that week. I’ve done that, and liked it. Also, you can play around with supplemental and do 3x8 at SSL, for example.
Heck, I’ve even used the principles for sprint workout, coming up with my on “BBB” version:
3 progressively faster warm ups at 50y each.
3 “working sets” of 50y sprints, running hard but only the last one being pretty close to all out.
5 “BBB” sprints: 100 yards at a solid pace (trying for FSL effort)
It’s as easy as it sounds. My go to is anchoring my feet and doing a crunch with a dumbbell on my chest. If you’re at a full gym then you can use a set of 60 or 70 lb dumbbells to anchor your feet.
The weight should be heavy enough that 10-15 reps is all you can manage.
I’ve done straight reps and used the 21s method of 10 bottom half/10 top half/10 full. I also change the order and finish with bottom half because I’m so fatigued that I can only do partials.
I’ve used a decline bench but it’s easy to start using your hip flexors. One move where the decline is useful is what I call Med Ball Blasts. Take a 15-20 lb med ball, do a sit up and throw the ball in the air like a two handed chest pass. The sit up and throw are a fluid movement. Once you finish the sit up, you go into the press/ throw. You stay in the up position until it comes back down. Catch, lower under control, repeat. Obviously you’re not aiming for MB height records.
Another option is to lie on the ground, a bench, or decline bench and hold a plate straight up (like bench press in the top position). Hold that and curl up and reach for the ceiling. Try to only move the weight up and not up and forward.
I’ve done some other things but that’s the simple stuff.
That’s a great achievement!
Let me introduce you to Advanced 5/3/1 from the Beyond book. Week one is 5x5 with 75%. Week two is 5x3 with 85%. Week three is 5x1 with 95%.
You’re not supposed to do all of them at once. Jim has released quite a few articles on T-Nation that covers what’s in the first couple books. You can glean the rest from his forum.
BBB - boring but big (5x10)
BBS - boring but strong (10x5)
FSL - doing 5x5 with the first set weight after the main work.
SSL - doing 5x5 with the second set weight after the main work
5 PRO - doing sets of 5 on everything but no PR sets. This is supposed to be easier than PR sets so it’s often used with one of the above.
I know @dagill2 covered some of this but just learning the abbreviations explains a lot of what you’ll see in people’s logs.
Sounds like a heck of a workout. What percentages do you use for the three work sets of 10’s PRO?
Edit: went digging with Google:
Haven’t heard of Parler before. Something to keep on the radar?
Ah yes, mistakenly I remembered it as being 7/5/3! Appreciate the link. If I was better at judging my own RPE I could do this without math but I consistently bang out reps until, woops, not that one. It’s like, when I’m in it, I don’t pick up on how the bar speed suffers as I’m just dog-headed. This is where a partner would help…
My interpretation was that that was in reference to Parler, but maybe you meant Jim’s presence there?
Either way, my little side-bar does highlight a peculiarity to the issue. People need to join these communities, and I presume Jim being there will attract users. So, there’s something of a first mover mechanic at play but much like how subcultures have changed by becoming mainstream as does every one of these online spaces have similar dynamics at play.
I fear federated solutions, where communities are mostly their own but its possible to communicate across “borders” and share original content from other spaces demand too much technical know-how to get enough participation such that people leave behind the social media… monopolies.
I guess we can all be glad we have this forums in the interim.
@Bagsy knows a little about how I feel about digital things, but it’d be asking a lot of her to parse my words in the manner I believe I intended which was arguably more: “given the context of our recent conversation is this something that I want to dig deeper into (Indieweb related)?”
I only know about it because I got an email about virtually all of Jim’s accounts being hacked, so I checked out his page that he linked. I don’t think I would classify Parler as the “indie” web, nor would I seek out other content there. I don’t know if I’m addressing the question??
It has a big uphill battle to take over. I know quite a few people were advocating a wholesale move to Parler from Facebook due to the FB police and censorship. Oddly enough, most of them are still posting on Facebook.
Press:
5 x 50kg ss. Farmers walk (36kg and 24kg kb)
5 x 50kg ss. 20 goblet squats (20kg)
5 x 50kg ss. Farmers walk (36kg and 24kg kb)
5 x 50kg ss. 20 goblet squats (20kg)
5 x 50kg ss. Farmers walk (36kg and 24kg kb)
5 x 50kg ss. 20 goblet squats (20kg)
5 x 50kg ss. Farmers walk (36kg and 24kg kb)
5 x 50kg ss. 20 goblet squats (20kg)
5 x 50kg ss. Farmers walk (36kg and 24kg kb)
5 x 50kg ss. 20 goblet squats (20kg)
Notes:
Broad jumps felt more athletic than I remember, started to manage to pull my legs through so it looks more like jump, not a trip. No idea on distance but “not far” is probably the best description
Hang Cleans and front squats felt easy as anything, the bar was getting a bit of air at the top of the front squats, which was nice. Starting too light was definitely achieved though.
The supersetted assistance sucked so bad, especially the squats. Definitely getting some good upper back and conditioning work in here.
45 mins for the whole session, probably judged that about right, although it was a hard, hard push. Opportunity to add some more useful work at the end of this session once I adjust to the workload.
@aldebaran as @t3hpwnisher says, jumps are part of every 531 template, they just get ignored a lot, including by me previously. The rest is a mishmash of different templates: Morning Star, BBS and Krypteia all mashed together. I think it will be effective, if not fun.
