That’s what I’m doing, but I found a written out one.
0 thinking for me! My specialty
Ahah well I’ve already done the original paying program, and also after 5 years of training uncluding 1 under his tutelage I think I know how to adapt it to my needs and weaknesses. We’ll see!
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I originally linked the article but I think the mod filter caught it. I’m new here and didn’t realise you’re not supposed to link outside.
Here’s the routine anyway:
I’ll take a weight that I can hit about 5-6 solid reps with. It’s gotta end with a 45 or 25 plate, as those are the only ones I’ll use for this protocol. Using that weight, I’ll do a set of 4. I’ll rack it, take 12-15 deep breaths, and then do half as many reps (so 2). Rack, 12-15 breaths, half as many reps. Once I hit 1 rep, I’ll strip off the last plate on the bar (either a 25 or a 45) and try to double as many reps as my first set, before then repeating the same process. Once I get to 1 rep here, I tend to either rack it, or strip off another plate and go for a set of 20 depending on how I feel.
The next week, I’ll try to add 1-2 reps to the first set and continue the protocol. Once I get to 8 reps, I no longer double the reps on the second round, and instead just match the rep amount. Once I get to 12-14 reps, I’ll add either a 25 or a 45 and start the whole process over again.
Ah yeah, that’s a classic. Funny enough, that was more for squats as supplemental work to deads, rather than a primary movement, but it definitely makes squats stronger. And hard to walk for a few days, haha.
I figure if I push it hard enough I’ll make progress.
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I’m going for a full body workout
3 times a week
The session format will remain constant throughout
Legs - work up to a set of 5-10 reps
Push - work up to a set of 5-10 reps
Pull - work up to a set of 5 - 10 reps
Once 10 reps is completed then up the weight
Isolation work (shoulders, back, arms, abs)
All done up to 1-2 sets beyond failure (partial reps, iso)
7-8 exercises in total, every workout
Workouts will last 1 hour max.
Will hopefully commence tomorrow.
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Similar to me so. You doing any conditioning work?
Most likely mate.
I teach spin classes as well so that will cover the conditioning work
So I decided to run a giant-set program once the comp’s over (if I end up competing, did my knee) because I feel like I’ve been neglecting conditioning
Workout A
Rusin Shoulder Warm-Up
1A. Squat Variation: 4 x 6-8
1B. Loaded Push-Up Variation: 4 x 8-10
1C. Heavy Bilateral Row: 4 x 4-6
1D. Unilateral/Offset Carry: 4 sets
5-10 minutes Conditioning
Workout B
Rusin Shoulder Warm-Up
1A. Hinge Variation: 4 x 4-6
1B. Vertical Press: 4 x 6-8
1C. Unilateral Row: 4 x 8-10
1D. Lightish Front-Loaded Carries: 4 sets
5-10 minutes Conditioning
Workout C
Rusin Shoulder Warm-Up
1A. Lunge Variation: 4 x 8-10
1B. Horizontal Press Variation: 4 x 4-6
1C. Vertical Pull Variation: 4 x 6-8
1D. Heavy Bilateral Carries: 4 sets
5-10 minutes Conditioning
All movements are sets-across, variations are cycled out every 6 weeks
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HIIB 100
then
HIIB dumbbells
then
HIIB 100 (beat previous)
then
HIIB dumbbells (beat previous)
Reassess
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My plans in my log, for anyone interested. It’s a fairly basic full body routine designed to be done anywhere between 1 and 3 days a week.
Every session:
Squat
Press
Bench
Back
Switch each movement between heavy, medium and light, plus a few small extras to fill in gaps. Conditioning and GPP on as many off days as possible. #commited
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I kind of feel like conditioning should be part of your strong man prep…?
And pistol squats 
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You first. I’ll set up the equipment though. I was thinking of putting a sharp piece of bamboo on the ground beneath my taint to check depth.
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This kind of low key call out is exactly why I love the idea of this challenge.
Until someone does it to me.
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If someone wants to force me to do a particular training movement then he had better start the Go Fund Me page to pay for my next surgery and recovery. And I want pain an suffering included as well as lost wages because I’ve had enough of this light duty stuff.
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All worth it to be able to do party trick pistols though, eh?
For the record, I was able to do a pistol squat on a bosu ball once upon a time. It was part of knee rehab. Once I moved on to bigger and better things (like squats), I stopped doing that crap.
I’ve always been able to do pistol squats with a few attempts, no matter how weak I am at the time. I find myself limited by balance, not strength. Definitely a circus trick in my mind, not a smart way to train.
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Yep, read and tried it. Done it first time but my knees didn’t really like it lol not enough stability
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