Oh my goodness, I’ve never hated a session as much as this one, every single round was a mental battle, even the warm up sets sucked the life out of me. I was drenched from conditioning through to the end, sweat in my eyes, every station had a puddle under it, my floor looked like it had chicken pox there was just spots of sweat drop everywhere, if I breathed to hard it sprayed sweat like I was just coming up out of water.
Conditioning:
Floor to over head - 16kg kb 4 times each side - 30 secs, 10 secs rest, row sprints 30 secs, 10 secs rest rinse and repeat 10 mins.
Gs1:
Power clean: 60kg X 3 X 6 sets
Banded squats (with blue bands): 60, 80, 100, 120, 140, 150kg x 5
Ab roll: 5 X 6 sets
Banded Jumping jack’s: red X 8 X 6 sets
Vid of 150kg (with mad video editing skills!):
Gs2:
Pc: 60kg X 3 X 3 sets
Banded squats: 120 +blue X 12, 10, 10
Ab roll: 5 X 3 sets
BJJ: 8 X 3 sets
Emoms
Sumo dl: 100+red band X 3 reps X 10 sets
I’m not 100% sure why today sucked so much, it wasn’t overly heavy, I had yet another bad night of sleep and stress outside of lifting is still high, plus this is penultimate session before deload - assuming fatigue is high blood pressure is slightly elevated, resting pulse is about 10/15 BPM above normal (120/80 & 75 BPM).
Diet has improved. Preworkout was a can of monster. Intra workout 2 bananas and hydrolysed whey.
Haha thanks, it is the lift I find progresses easiest (hard work but basically 5/3/1 amraps every top set) and that makes me ok at reps, not maxed out in a very long time (5 more weeks!).
Fortunately for you - you win deads, and you don’t care much about squats, win win, whereas I care about deads and still suck!
Thanks, was a strength shop rack, I opted to upgrade to the webbing catchers (got pins as well) as I don’t have a spotter for bench and they don’t throw you off if you hit them, and don’t bend your bar if you hit them. It’s been a great purchase, think it’s rated up to 400kg so literally zero chance of me needing a new one, ever.
That’s a good squat man, I’ve got a hell of a lot of catching up to do.
Little technique pointer though: you don’t appear to have a head in the video. Might want to look into sorting that out.
@Frank_C the amount of times doing Brian’s programming that I’ve planned a fantastic giant set, only to realise I don’t have a second bar is ridiculous. It has saved me from super setting O-lifts with heavy deadlifts though, so maybe I’ve done myself a favour.
Naaah it was ok, far from a yelp. Try 2 sets of leg press to failure + triple sets to failure and the inevitable grunts and tears of agony in a commercial gym
The bananas were blended, so wasn’t too bad bad way less sweet than using the stuff I bought (branched voodoo carbs) and whilst I don’t normally use anything (well jelly babies sometimes) this is the first program I’ve ever felt I needed intra work out, but still not a fan of having anything but water in my stomach.
Apart from yesterday which I hated (during) the program works well for me - hardest I’ve ever worked, gets me doing conditioning and abs which I just ignore left to my own devices. I mostly look forward each time, but in all honesty conditioning does fill me with a bit of dread (I hate being out of breath and it just doesn’t seem to get easier!).
The lifting portion of the program gels with me - it’s why I love 531 - work up to a max, back off for volume (but only 3 sets), I don’t like doing multiple sets at the same weight. It’s the first time I’ve done a conjugate style, changing the lifts every week stops me focusing too narrowly so I’m not stressing that I didn’t beat last week’s squat and I can choose to use movements where I use less weight if I’m feeling weaker/tired (RDLs were a classic example, and yesterday banded squats were going to be paused but I knew I couldn’t hold brace that long without vomiting - maybe for a single but not 5s)
Long answer summary - I love it but still hate conditioning.
To answer the conditioning question - I didn’t think I was being creative haha, I just either use a tabata timer and alternate random exercises or flat out row for 10 mins! Might get a bit more interesting with the sandbag arriving!
Haha that should be the title of you log - A different kind of misery!
I’m just waiting for the axle to come back in stock when it does I’m straight on it - looking forward to that misery, will open up some good new variations!
I think I’d be banned from commercial gyms just from the sheer volume of sweat this program creates - no way I could use a mask right now! (Think that’s what UK gyms are asking?)
