Ah, cheers!
Didnāt you dislike those odd numbers
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Itād be fun if the numbers in programs were more hogwild. Itād feel more arcane to do sets of 7 for arms, 11 for abs and 13 for legs.
What did you do in the gym today?
the prime circuit 2/3/5/7/11/13/17/19
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Yes, but itās difficult to add one everyday and not have weird number.
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I see, its OK for you to have weird numbers but when I do itā¦!
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Isnāt that kind of the Crossfit approach? 21-15-9
Yes but mine is because I suck and I (probably) canāt add 2 reps a day. Yours is just to antagonise me.
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Work for today:
Press: 5 x 8 @ 42.5kg superset with 15 rows (42.5kg)
Bulgarians: 5 x 10 @ 34kg (16kg weight vest, 2 x 9kg kb)
Superset with 8 weight vest push ups on handles
Banded triceps extensions: 2 x 15 each arm
Walking lunge drop set:
10 @34kg
10 @ 16kg
10 @ bodyweight
10 bodyweight squats.
Notes:
- Had to find a way to condense today and move at a bit of pace. Mostly because itās really late and Iāve got an early start, but also because itās raining and training in the rain sucks.
- Bulgarians were tricky to balance as always. I need to practice these though, if I can get balanced enough to keep tension they should be gold.
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I would love to say they get easier but Iāve been doing then every week for probably a year and my balance is still shite!!
I did some unweighted ones as a practice before and used a band from the ceiling to help balance. Seemed to help. I might just load them a bit more and use that.
are you wearing the band around your neck to balance, that would intensify it and get you to focus on balance.
Strong press BTW.
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The band hangs from a rafter (I use it for tricep extensions) and I hold onto it. It probably aids the lift, but Iām ok with that. Can always add more weight and slow it down.
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Iāll move it to here man.
You can do all the fancy stuff.
1 cycle of PRās on main lift (squat),
supplemental 3 x 10 on a variation like front squat or paused squat.
350 set Bulgarian/lunge
Double rest pause push ups/DB incline bench, triceps
Kroc row (one all out set of DB row with a heavy weight body english and everything.)
And finish it of with a set of BB curl, just the bar 100 reps.
Lots of variation and fancy stuff
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Why do you keep recommending these to people? Do you hate us all? Is crippling us your way of getting us to stay home?
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At least you know the problem. The question is whether you have the strength to do the right thing and the patience to let it work.
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Slow progress, Iām not going to change my whole mindset overnight, but Iām slowly tweaking my programs to more and more basic programming
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@Cyrrex move this over here before it becomes a total thread highjack
Max OHP last Christmas was 65kg. In the same session, I benched 100kg. Both were probably pretty close to a max. My press had improved noticeably by switching to seated presses and using a different approach from bench.
My press responded well to doing 2 days a week. 1 of 531 with a shit tonne of drop sets after, the other day Iād do 8 x 3 @ TM
Liking the Bulgarians man. It seems like a prime time to work on skill movements, since it can be tough to force them to make appearances in regular training
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Ahah, yeah, I guess we were shitting up someone elseās log.
But what you are talking about there is an OHP that is 65% of your bench. That is not at all unusual, pretty decent I would say. So is there really even a problem?
Not going to lie: my main motivation was not doing walking lunges in the rain. They may or may not make many more appearances.
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