It was fairly easy. There were days that my body was stiff but that was the worst of it.
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Thats a @carlbm idea that Iāve used a few times. Do vanilla 531 for front squat, then take your last work set weight and do a 20 rep back squat with it.
My gym has 2, a baby one and a grown up one that I couldnāt yet press when I was last there. It seems hit weaknesses in that I canāt press a 50kg log, but put that on a bar and itās so easy its silly. Shows me thereās some big weaknesses there to attack.
Iāll still aim to keep 1 running session a week, to keep my hand in, but its definitely going on the back burner. The idea is to do conditioning that builds mass as well as conditions. Just bought myself a sandbag to do som of this with - another way to get sneaky upper back work in, which is definitely a focus in this program.
Iām unoriginal so the complexes will probably be the same complex I did in Mass Made Simple, repeated.
Powerclean, Front Squat, press, back squat
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Transformation week whatever: weight 197.4lbs
Wasnāt too bad with diet this week, probably 80% compliant, but I felt like absolute shite from about Monday onwards. Add homeschooling, CoVid testing, work, etc. And training just wasnāt happening.
Iāll aim to restart training on Tuesday, finish Morningstar and Coach to 5k and then my new plan can begin.
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Yeah this is my go to leg day. Its not complicated. But its good. The beauty is the 531 monthly cycles make sure you donāt burn out. When ever you do 20 rep squats (or potentially 35 with 15 front and 20 back) first thing you have to think of is recovery. And managing your work load. 531 does this.
@dagill2 - how do you find it? Iāll be honest I donāt follow your log. Iāll start now. Is it working? Have you seen any gains and if so what?
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The 20 back squats sound like a good way to keep the movement while hitting something else. Iām starting to notice hip aches and pains that I donāt normally have. In the past, Iād drop back squats altogether and when I finally get back to them, I suck. I spend months getting back to where I was only to start the cycle again.
Plan A is to be stubborn and keep squatting. If that doesnāt work then Iāll need a plan Bā¦
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This was 100% why I did it. I just started to do strong man. And I was keen to work the front squat but wanted to retain my back squat strength. And as Dan John says - if you want to get bigger - squat.
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Changing depth and changing stance are two things I do when the hip starts bugging me. Allows me to keep the lift. Of course, changing rep targets might also be suitable depending on the nature of the wear and tear.
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I havenāt done it for a few cycles, but it works irritatingly well. I wish it didnāt, because high rep squats suck.
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Work well at what? My own findings have shown that high rep squats improved my ability at doing high rep squats.
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Personally (and I get that peoples responses will be different):
Doing this I added 30/35kg to my front squat and 10kg to my back squat in 4 months. With out doing any heavy back squats.
It also added more āmassā to my upper body. this was the period where I feel I really gained size across my chest and back.
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Itās less about ability and more about capability.
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Yeah, I am on board with that idea, was just being a bit trollish because itās Dagillās log.
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Mater looks like a shit tonne of work to get done in a week. I reckon you could be worshiping too many gods, but then I am a bit older than you and I know that lot would break me!!
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Got to remember Iām only anticipating doing 2 of the lifting sessions in a week, so weekly volume most weeks looks like this:
2 lifting sessions
1 climbing session
1 running session
1 conditioning session
5 ādaily workā sessions.
Definitely doable for a short burst, with food.
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Still looks like a lot for a lazy old man like me!! Lol
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To be honest mate, Iām feeling pretty lazy with this plague. Itching to get back to it and feeling energetic again, especially with the sun coming out.
A bit of extra vit D and you will be a new man mate. You plan looks solid enough, now itās just about the consistency.
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Ouuuuuh Iāve always been a sucker for frequency, and this really is tingling my spider senses
Thatās interesting. means you could potentially add it to many programs
Seems like a very cool, rounded way to fitness
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I supplement vit D daily anyway, its just easier to drag yourself out to the garage or for a run or whatever when the weather isnāt too British
Thats the idea. Been a long time since Iāve tried balance in my training. Which is silly for someone who is never going to excel as a specialist. Finally getting some wisdom from the @ChongLordUno, @kleinhound and @antiquity of this world
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Looks good @dagill2 mate.
Head down and earmuffs on time now my man