Get it!
You better get 50 then!
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I completely understand. Youāll hit 50 next time, no worries. 32 sounds pretty damn awesome to me!
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32 reps at 80 kilo is nothing to be remotely ashamed of. I will have sympathy DOMS tomorrow.
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Doubt heāll have any DOMS. Heās used to it now.
I remember when I was getting into the 30-50 rep sets with MMS, there was no DOMS, just extreme leg fatigue. As in, it takes a bunch of warmup sets to wake up, which is why I thought DJ put the squats dead last in the workout, even after the complexes, which were their own ball buster.
The worst of the DOMS for me was after the second workout, I think 95x2x20. Then it was all good.
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100% this. No DOMs, just feels weak.
Iāve been putting my most draining set last in a session for ages, I think the influence of either Dan John or @T3hPwnisher? I just find it easier to push hard if I know the only thing I need to do is figure out how to stand up and walk out.
@ChickenLittle @Cyrrex thanks guys.
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Work for today:
Seated Press:
2 drop sets
Wendler Rows: some
Lying lateral raises: some
Facepulls: some
Y-raises: some
Overhead tricep extensions: some
Cable raises, 10 count eccentric: some, with drop sets.
Notes:
- Felt like shit, have been all week to be honest, so squats were a no-go. Drawing a line under MMS there for the foreseeable future. Iāll move to more bodybuilding style training and sensible nutrition for the next 16 ish weeks. Main lifts with a sensible volume and progression, then bodybuild assistance. Iād call it power building, except I just canāt bring myself to do it.
- Pain and discomfort in the left tricep in the presses, not sure why but cut them down pretty quick to be honest.
- Tried to just focus on hitting delts like crazy today. Lots of eyes closed and trying to move the muscle. Think I might actually achieve DOMs. Maybe. Yay! Discomfort! The Holy Grail!
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This is like you thought you had the game beat, but then find a secret level.
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Work for today:
Pull day:
Powerclean: superset pull ups
3 x 40kg
3 x 50kg
3 x 60kg
1 x 70kg
Deadlift: superset pull ups
4 x 1 @ 145kg
Rack pulls (slightly below knee):
2-1-1 @ 160kg
Hamstring curls: some
Core/carry combo:
20 sit ups
10 leg raises
Carry - single front racked kb carry 28kg
3 rounds
Cable rows: some
Single arm cable pulldowns: some
Rear delt fly: some
Bicep curl machine/hammer curl superset: some
Notes:
- Still not 100%, so didnāt push as close to failure on anything as I normally would
- Powercleans may get nixed in future. They used to get me really cramped up for deadlifts but didnāt quite cut it this time.
- Deadlifts felt fine. Technique still doesnāt feel quite āset in stoneā yet.
- Rack pulls felt worryingly heavy considering itās only 15kg over what Iām pulling from the floor. Also didnāt remember exactly how many sets of these clusters Iām meant to do, so I did one. Edit: apparently Iām meant to do 4 sets. Oops.
- Didnāt have access to my planned workout in the gym, their wifi keeps playing up, so just had to play it by ear. The result was a bit of a mess, but i did rediscover some old favourites.
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Daily dose press session 1:
3 x 5 kettlebell C and P, 16kg
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Work for today:
Squats: 5 x 10 @ 85kg ss. Hanging leg raises
Backward sled drag substitute: some
Leg extensions: some
Farmers walk: 2 x 44kg, there and back again
Bench: 5 x 10 @ 60kg
Incline smith machine press: some
Chest flys: some
Tricep pushdowns: some.
Notes:
- Splitting headache throughout, so not the focussed session I was really hoping for.
- Backward sled drag substitute was my attempt to recreate the unique burn of backwards sled drags with a cable machine. Not successfully in this case. Iāll give it another go when I can concentrate better and then make a call on whether to use these as my quad work or switch to something else, like leg extensions or split squats.
- Iām enjoying loaded carries, never really played with these much before, so it will be nice to play a little differently every session and try and find some new favourites.
- I really like this set up for Bench I think. Will try and make the incline into a 350 set next week (peer pressure works @Cyrrex), and maybe even dabble in the dirty 30 for flys if Iām really feeling brave.
- Happy for squat to take a back seat for a while and see if I can get my other stagnant lifts moving again.
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I wouldnāt consider 5x10 to be taking a back seat.
I did these too today except mine were backwards uphill dragging the push mower back up to top in 6 inch tall weedsā¦lol
No daily dose presses today?
Yesterday and today are going to be difficult to get out to the garage to get this done. Poor planning from me. Iāll get the bell moved inside tomorrow.
I remember really being amazed at how much of a quad pump i used to get from pulling cages of stock up hills. Like nothing else Iāve ever come across. Iām hoping to replicate it, but Iām not sure if it will work.
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A backseat is relative, but Iād say reasonable worksets, plus a few sets of assistance once a weak is fairly reasonable. Certainly compared to MMS.
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Daily dose:
3 x 5 single kb @ 16kg
3 x 15 dumbbell rows
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Whatās with these squats, we are hitting masochism levels I donāt want to grasp
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Blame @TX_iron. It was his idea.
Itās a Dan John program and like many of his challenge programs, itās horrible.
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Certainly regular squat session will seem easy now
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I wonāt take the necessary liberties to speak for both @dagill2 and I, but itās certainly served to push back the quitting point of subsequent workouts.
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@aldebaran @TX_iron exactly that, yes. I think the psychological benefit of a really tough program like that is far greater than the physical benefit.
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