Just a thought mate, given your comments about how the squats felt earlier in the week, you could consider dropping these 8’s down to 6’s.
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Thanks mate, will happily accept any reduction in reps haha!
Strongman Saturday 5/28
12 minutes EMOM
135lb clean and push press away. Disappointed with reps but its different from when i cleaned every rep. Shoulders didn’t get a break.
10 minutes EMOM
Odd minutes: 200lb bag pick
Even minutes: 5 burpees
I seem to have finally found a groove for the picks.
6 Likes
5/30/2022 monday, memorial day
SWSP week 4.
Squats:
4x225
4x265
4x265
3x265
3x265
I was supposed to be 4x everything but I just couldn’t keep it up. Even so, the last rep felt really phoned-in depth wise.
SS these with DB rows, 3x90lb for 4 or 5 sets
SLDL 3x8x225
SS with DB bench press, 3x5x80s. Will increase reps on this next time.
BSS 3x8. BW, 40lb, 80lb. Last set was barely hanging on; on the second leg I had to rest-pause it to get all 8 reps. Ready to just fall over.
7 Likes
Sounds like a good session. Better to drop a couple of reps and just keep good quality reps overall.
2 Likes
5/31 Tuesday
Last night some ab wheel work.
Today giant set, 4 rounds:
bench press
upright rows
curls.
Top set on bench was 2X225.
Pullups: will hit 50 total. Doing them intermittently at the office.
5 Likes
6/1 Wednesday
20 minutes EMOM
Strict press 135.
Was in doubt about how long I could keep this up. Turns out, a long time. Had to go to work after 20 minutes. Thats a volume PR for my press.
6 Likes
6/2 Thursday
Last night: 60 swings. Need to keep that up and add the occasional run to be ready for the beach in 3 weeks.
Weight is trending down, nowhere near as light as I was 12 weeks ago but I don’t think it should be; I hope to shed some fat and find that there’s more lean mass than before.
Around 195lb currently.
Squats:
4x6x 135, 195, 205, 215. Per @simo74 reduced the volume a bit and thank god, because this was HARD (for the reasons above obviously, and also very poor sleep last night).
SS with BTN press, 10x45 10x65 2x8x95
Deadlift 5x5 E3MOM 265
Weighted pullups
1x+45, 1x+70, 2x+45, 2x+45.
Probably going to do EMOM singles or doubles for squats through the remaining beach-prep period. Will try it Monday and see how it goes.
6 Likes
6/3 Friday
Last night: 1 mile walk carrying baby; 60 KB swings.
Then another night of barely sleeping. Baby trouble.
Today: Took this from @boilerman
9,8,7,6,5,4,3,2,1 goblet squat, SS with
1,2,3,4,5,6,7,8,9 C&P 95lb
immediately into
95lb front squat: 12, rest, 8;
50 swings.
Time was 15:25 and I was GASSED!
9 Likes
6/4 sandbag Saturday ripped off @simo74 but had to reduce the strength requirements.
3 mile walk carrying baby (in a sling)
20 minutes EMOM
Odds: 200lb bag pick, 5 burpees
Evens: 10-9-8-7-6-…-1 100lb bag squats
Wiped. Just floored the whole way through because the 10-rep squat up front takes all the wind from you, then by the end the picks and burpees are exceeding the minute so you can’t enjoy the break from lowrep squats.
7 Likes
6/5 Sunday
15 ab rollouts last night during TV.
Today: About 2.5 miles walking with baby in sling, then another mile with the stroller later.
Then a session of Jillian Michaels’ 30 Day Shred, which kicked my ass. My wife rocked it of course. Maybe my weak core is the missing ingredient in my squats, who knew?
About 19 days until THE BEACH. Diet is pretty strict, daily energy burn is high… EMOM squats tomorrow to keep it going.
4 Likes
During lockdown I followed a fitness Youtuber named Chloe Ting after my sister-in-law started following her. The normal full body stuff doesn’t work up a sweat but the ab intensive ones are sheer pain.
You may be onto something. Maybe most of us have really weak core strength/endurance.
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6/6/2022 Monday
Countdown to beach: 18 days
Basically one long EMOM session. Played by ear, especially since (a) there were no squat racks for the first few minutes and (b) someone turned up the gravity by 10% and everything was hard.
BTN press, clean and push-press into position every set:
4 rounds EMOM, 4x95lb;
Bench press:
Several rounds EMOM, 6 I think? 205x1 was the heaviest, spent some time doing 185x2
Squat:
20 rounds EMOM.
First 5 rounds were doubles, next 5 rounds were singles at 225 and 245, I think, last 10 rounds were singles at 255lb.
DB C&P and bw BSS, in another EMOM circuit, just 3 rounds.
Takeaway: I think EMOM squatting is good for me. I think EMOM bench pressing isn’t.
7 Likes
6/7 Tuesday
60 pullups at the office, 10x6 throughout the day.
Jillian Michaels 30 day shred with my wife when i got home. Interrupted by baby which kinda reduced the effect.
Close to 0 carbs, calories down too but not counting.
2 Likes
What the go with the squats mate ? Are you re-setting to start the block of 4’s again?
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@simo74 in less than 3 weeks we’re going on a beach vacation, and im temporarily focusing on appearance for the next few days rather than squat progression.
Monday i did 20 rounds EMOM of squat singles and doubles, and i think im going to continue training in a similar way until vacation. When i get back it will be time to reassess, if im willing to gain/regain the necessary weight, etc.
The EMOMs are conditioning, relatively heavy, and relatively high volume all at once so at this moment it seems to be the right thing for me.
2 Likes
6/8/22 Wednesday
2 mile walk carrying baby (in sling) early morning.
20 minute EMOM with 155lb:
First 10 minutes: 1 power clean, 1 front squat, 1 power clean, 1 push press every minute.
Next 10 minutes, odd rounds: 1 power clean, 2 front squats;
even rounds: 1 power clean/push press.
Then at the end took a quick video with 1 power clean, 2 front squats, 1 power clean, 1 push press. But can’t get YT working WTF.
So all in all that’s 31 power cleans, 22 front squats, 16 push presses, with 155lb in 21 minutes. This style of training feels like the way, the truth, and the life right now.
4 Likes
6/9/22 Thursday
Deadlift
EMOM 20 minutes
3x225, 2x275, 1x295, 7x1x315
10x1x325
Short rest, then
1x345
then
SLDL
EMOM 10 minutes
10x4x225 and that was harder than I expected!
Finished off with a couple sets on the Pec Dec LOL.
Once again, I really like EMOM training!
6 Likes
6/10 Friday
Im sore as hell in every posterior chain muscle except glutes. I have no ass and nothing except BSS engages those.
But it feels good.
1 mile walk with baby. 8 minutes calisthenics. An hour or more in the pool “fighting”, the whole family played, it was FUN.
Plus some really cool work stuff.
Today was a good day.
3 Likes
Try squeezing your glutes when you clean your teeth. Twice a day 2-3 minutes of them squeezed as hard as possible.
Also when squatting if you screw you feet out slightly and let the knees go out over the toes it should engage the glutes. You should literally feel them as you screw your feet. Try it with just body weight.
2 Likes