I saw it the first time, not sure artistic is how I would describe it. 
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If I’m feeling really crazy I might throw in accessories too!
I may not do it at all, I love the system but I do miss 3 day a week flexibility 4 is quite rigid in terms of trying to ensure you get a week done and not miss any sessions but also give enough break to recover. With family and 2 jobs, and church responsibilities I generally need flexibility - this program has been great in lockdown but things are returning to normal and I wonder how sustainable it is for me.
All that said I could certainly adapt the core tenants (conditioning, giant sets and ab work) and run something homemade 3 days per week…
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Haha come on it contained some tasteful nudity, a wonky camera angle and am anonymous muse, I was only missing black and white and it’d be in for a turner prize!
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Also in hindsight it doesn’t really record the full action - I have bad round feet crosses in middle and around hands and then do jumping jacks - I’ll be honest the reason I do them so often is they’re easier than burpees… Bit of a mental fail on my behalf!
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Week 8 day 2
Conditioning:
8 mins at 8mph then 0.5mph increase every 30 secs.
Gs1
Football bar row: 60, 70, 80, 90, 100, 110 X 3 (maximum body English on last set!)
Low Inc bench: 60, 70, 80, 90, 100, 110kg X 3
Ab roll: 5 x 6 sets
Bjj: 12 X 6 sets
Gs2
Fb row: 87.5g - 10, 8, 8
Low Inc bench: 87.5 X 10, 8, 8
Ab roll: 5 X 3 sets
Bjj: 12 X 3 sets
Emoms: skipped due to screwing up timings for a work meeting. Zoom call with dodgy web cam - hope no one can see the sweat still dripping off me. Lunch break trainings great! (Mostly…)
Conditioning is improving noticeably now which is great and definitely a big part of my motivation for doing this program.
Very much looking forward to testing now, which considering I’m still not gaining weight* Will be a great test of this program, given that I’ve already hit some PRs in program I’m already chalking it up a success.
(*my fault entirely no excuses here, but diet has improved significantly over past couple of weeks, not just need to cram more food in! Currently sitting at 203 so a grand total of -3lbs since July…go me!)
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Your log has sorta disappeared of my usual list of recommended stuff for some reason, so I apologize for not chiming in with insults and sarcasm more often. I will try to amend that going forward.
Good work!
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Cheers good to have you back with fresh insults - also good timing with being post 666!
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Random post, I’m currently eating nuts, years ago when smashing lots of nuts for bulking someone questioned my choice of nuts by saying “they just taste like trying to eat a tree”, thing is I like nuts but I 100% agree with this sentiment. I kind of have to mix it up a few mouthfuls of bark-esk nuts then some chili coated peanuts, another handful of wood, then salted roasted cashews.
Just thought I’d share in case anyone else needs that random thought in their head when eating raw unsalted nuts.
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I find pistachios and cashews to be the exception to this rule. Maybe walnuts too, but they’re so dense I can’t eat enough of them to really know how they taste.
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You wrote “nuts” so many times in that post that I am utterly convinced you were just trolling me.
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Nah man your just nuts!
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Yes I suppose the softer less crunchy/chewy nuts aren’t so tree like, no idea if they are but they feel fattier and therefore tastier.
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Deez nuts. Ha got eeeem
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Week 8 day 3
Weight 206.5 (body has finally got the hint - nuts work!)
Conditioning
10 mins of 20 work 10 rest
Battle ropes alternate 50m(ish 5 X turn and runs) walk/jog/run with 16kg kb.
Battle rope just for @flappinit - it sucked I deliberately went less than full effort for first few sets to ensure I could actually do all rounds, the last few sets were full effort even doing it badly/slow.
GS1:
KB swings: 24kg X 5 X 6 sets
Banded squats: 60, 80, 100 X 3, 120, 140, 160, 170 X 1 - all with blue bands
Ab roll: 5 X 5 X 6 set
Burpees: 5 X 6 sets
GS 2:
As above
Banded squats: 135kg, 8, 5, 5
As above
Emoms:
Sumo deads: 110kg + red band
3 X 10 sets
Really pleased with squats tonight - 170kg is an equal pr without bands, so to hit it with bands was a real win.
Volume work was decent 8 was max at that point. Shoulders have some friction burn, they’re actually peeling, only ever experienced that on this program, presumably because this it the only program I’ve ever run that has me soaked through every session. Videos of squats coming up for internet judging!
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Dude, battle ropes BEFORE a workout is hardcore shit.
Solid!
It’s Brian Alsruhe’e doing! Always hard cardio before you start - I’ve actually grown to appreciate it, despite the fact it gave me some genuine trepidation today, had a real feeling of not wanting to do it at all! But once you’ve pushed through your completely ready to go!
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Thanks Carl, really wanting that 4 plate squat when test day roles around (and more if it’s there) - judging from today I think 4 plate should be fine maybe 190 at a push?
What’s your max at the moment? Although guessing it’s not priority for you at the moment given no squat events in your comp?
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No “squat” events - but my theory has always been no one struggles with a 220kg yoke if they can squat 200kg.
So whilst there are no squat events - I still work it hard.
I’m hitting 167.5kg for 5 fairly easily on a touch and go box squat. I’d be confident of doing this for another rep or going 170kg for 5. Its a fairly big thing getting over the 200kg mark. It was a 2020 goal.
At the end October I will be able to tell you. I’m moving to 5 x 1 soon. So 15 heavy singles over the month. I’m 90% sure I’ll get 190kg. And I can do that for 5 sets - I’l be happy.