Those little tails on that steak, when done properly, are the best part of the whole cow.
Scrumptious. 
They were pretty good mate, I managed to over season them just right.
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Work for this morning:
20mins pull ups. I did some.
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Work for today:
Juarez Valley 60kg front squats (ss. 5 burpees):
8
1
7
2
6
3
5
4
Time:
Squats
32 @ 60kg
Wanted a win so I went and got 2
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This Juarez thingā¦8 sets of the front squats in that specific order, alternating with 5 burpees? I assume the weight you use is on the honor system? On paper it looks easy, but obviously that isnāt the case from what I am hearing.
You could start at any number, but higher numbers mean more sets. I did a version starting at 10 a few months ago that went:
10
1
9
2
8
3
7
4
6
5
Itās a @T3hPwnisher thing stolen from a Josh Bryant rep scheme, I believe. Its a similar idea to the Dan John ladder concept of ā2-3-5-2-3-5ā or similar where you can get a lot of reps in in a short space of time because you have easier sets between the more difficult ones.
The difficulty depends on the weight you choose. Iāve used 80kg previously which makes it much more strength focused. 60kg for me is light enough that I can pretty much just jackhammer the reps out and it becomes a conditioning session
Nailed it. Like I wroteā¦somewhere else, at one point in my history I figured out that front squats are just magic during mass gain phases, so I wanted a way to work them into my programming, and settled on this after reading āJailhouse Strongā. And like you noted: incredibly modular. Want strength focus? Go heavy and survive. Want conditioning? Keep it light and break speed records. Hypertrophy? Go light but crank up the reps.
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Dude, you are CRUSHING IT! the JV front squat time you posted is epic. And was that 32squat a direct response to my 31? Great job.
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100% yes. Not really planned, it was meant to be just some basic front squat volume today but aggression and drive (read frustration) were pretty high so decided to go for it. Targeted @alex_uk Juarez time, then was so pumped by the result I decided to go for the squats as well. Not gonna lie, walked out of the gym feeling pretty good about myself.
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Traditionally I would chase that workout with a widowmaker. These days itās with the belt squat. Itās a great approach
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Well-deserved!
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@jdm135 thanks dude. This is some of the stuff I love about this place. Exploring approaches to training from successful trainees, then āsurroundingā yourself with other like-minded people to help push yourself to do it. All without having to sort the logistics of an actual gym buddy.
@T3hPwnisher glad I stumbled on a good approach while aiming to beat anonymous Internet strangers. 2 birds, one stone.
In other news: work will be ramping up and commitments at home will also be ramping up soon so Iāll be having to rethink the majority of my approach once I finish this cycle (1 more week). I think Iāll stick with the squat program for another 6 weeks to round out the full 12, but rethink my upper body approach. Iām already not able to fit in all the sessions Iād like to in a week without sacrificing something more important, so I need to be smarter with my time. That probably means more intensity/intensiveness and less reliance on frequency to push progress.
Looking at my end of year goals:
Lower body strength: will be best served by continuing this accumulation block for a while, then looking to peak later in the year.
Lower body power: this has definitely been forgotten about. Jumps need to come back, and some form of O-lift or sprinting probably need to feature to keep this creeping forward.
Upper body strength: definitely need more work here. The press needs to become a main focus again, and pull ups need to become a mainstay
Conditioning: slowly improving. Just need to be consistently doing something for now, and building a wide base. I can focus on the specific tests nearer the end of the year.
Weight: honestly, enough of these goals are reliant on weight that a bit of a weight cut may be needed at some point. Iām not quite clear how to structure that. At the minute the plan is to build a big wide base now and slowly peak/specialise towards the end of the year. Iām not sure when a good point to be cutting weight is in that cycle.
Apologies, this turned from a small thought into an essay.
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I need a serious sit-down with my thoughts on the same subject. Like looking at a map before starting your road trip (back before smartphones/GPS). What are my goals, and what is the most direct route to achieving them?
Just a note to stick in your pile of quick go-to workouts (Like the JV FS+Burpees thing): Iāve gotten a big kick out of
20 minutes EMOM
-1 power clean
-5 rows
Itās really fast, and enough to knock you on your ass for the week in terms of pulling exercises. I used 135lb, YMMV.
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Iām definitely lacking in pulling exercises at the minute, definitely something to add to the mix.
Dude Iām totally offended, you went in 10kg heavier and took 2 minutes off my time?!
The bit Iām offended about about is you didnāt tag me to challenge me or say how you like them apples?!
Also love the way you chased that by then beating @jdm135ās high rep madness.
I shall not stand for this!
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Nor I, Iāll collapse into the floor and die though, because thatās all Iām capable of at this point!
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Haha then in about a weekās time you shall not stand for it!
In all seriousness, I know I didnāt max out on the Juarez, but @dagill2 thatās a serious effort I was breathing hard and sweating profusely - 7.30 is a serious time to beat (and beat it I shall!).
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Nope, totally a typo. I did it at 60kg, Iāve edited the post now.
I was collapsed on the floor, to be honest. I had the luxury of knowing that was all I had planned for the day and just wanted to catch you on something. And just FYI, I have no intention at all to repeat that, so when you beat me, thatās it, I donāt want to do that again.
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You know @ChongLordUno would say that is exactly why you should do it
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Heād probably double the burpees.
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