Alex_uk: 40 years in the making

[alex_uk]

Week 2 day 4: OHP

Conditioning:

Chasing progression on conditioning is about my least favourite thing ever, my brain was trying to get my to quit from around 2 mins, I had to lie to it to get it to shut up.

Gs1:
Chins: bw, 5, 7.5, 10, 12.5, 15kg X 5
Football bar ohp: bar (10kg), 30, 40, 50, 60, 65kg X 5
Cable crunch: 40, 50, 60, 70, 80, 80kg x 8
Burpees: 5 X 6 sets

Gs2
Chins: bw X 12, 10, 10
FB ohp: 52.5 X 12, 10, 10
Cable crunch: 80 x 8 X 3 sets
Burpees: 5 X 3 sets

Emom bench
60kg & blue bands 10 sets

This was flipping hard work, I’m exhausted from personal crap and was shaking like a leaf most of the way through. Also my Football is fat grip and has sharp square box sections which makes the bar path really awkward, and I hit the low joists in my garage semi regularly just to really throw me off pattern - anyway enough moaning I did it and it was good work.

Preworkout was 250g quark with a mushed banana and 30g super fine oat powder mixed in and a 500ml sugar free energy drink. This program is the first time ever I’ve thought intra workout nutrition might be useful - will pick up some sweets and maybe start using some citrulline and beta alanine I’ve got lying round pre workout.

Post meal chicken wrapped in cheddar and bacon with hash browns and baked beans.

[anna_5588]

@alex_uk

my brain was trying to get my to quit from around 2 mins, I had to lie to it to get it to shut up.

That’s me on the rower… not pushing the difference is that my lying isn’t up to par despite studying decision science

@alex_uk

This was flipping hard work,

Way to state the obvious

I love the “progression” in your nutritional choices

@alex_uk

250g quark with a mushed banana and 30g super fine oat powder mixed in and a 500ml sugar free energy drink.

Starts off great

@alex_uk

Post meal chicken

Looks promising… then

@alex_uk

wrapped in cheddar and bacon with hash browns and baked beans.

[alex_uk]

Oh and I ate three donuts today and I’m going to finish with a salted caramel cheesecake. I had a banana today, small steps!

[trapper175]

I really like Brian Alsruhes programs . . I plan on running his Conjugate program next; which is similar to Dark Horse

[alex_uk]

This is the first I’ve run, but so far it definitely gels with me, I’ll be really interested to see what strength gains are like after this. The conditioning challenge is pretty insane, forcing me to actually do some for a chance, that and ab work which are both things I skip frequently. I can’t imagine I won’t get stronger, so I’m sold and will definitely try another program of his.

I’ve not actually watched any other of his programs yet but watched loads of his other vids, will watch a few more and figure out which one comes next (if not a short run back on 531 to recover haha)

[Voxel]

My immediate assumption is that it’d be impossible to get such permission. Sweden isn’t litigious, but we’re very adherent to rules.

To convey what that might mean from an environment I imagine is associated with comparatively zero risk imagine someone mulling about a gym and casually helping out. That wouldn’t last long because someone, somewhere, would consider who’s liable if something happened to that person as they are neither a customer nor an employee and the resolution is “you can’t be here like this”.

I’ll be investigating it regardless!

[dagill2]

@anna_5588

That’s me on the rower… not pushing

Pro-tip: rowers are for pulling, not pushing.

[dagill2]

@alex_uk

Conditioning and ab work which are both things I skip frequently

Preach! This was exactly the benefit for me too. In fact, it worked so well for these things that I stopped doing it.

[alex_uk]

@anna_5588

@alex_uk

my brain was trying to get my to quit from around 2 mins, I had to lie to it to get it to shut up.

That’s me on the rower… not pushing the difference is that my lying isn’t up to par despite studying decision science

I just went kept telling myself I could stop at the next “marker” i.e. 5 mins, 2k, 7.5 mins then just saying 1 more min etc until I reached the 10 mins, seriously don’t know about doing anything over 10 mins haha. I have previously done longer stretches but much less intense (and boring!).

[alex_uk]

@dagill2

@alex_uk

Conditioning and ab work which are both things I skip frequently

Preach! This was exactly the benefit for me too. In fact, it worked so well for these things that I stopped doing it.

Haha good to hear the testimonial - well I’ve got another 10 weeks to get through so we’ll see how it goes, but I’m definitely digging the format, I’ve done giant sets before but this program is something else - definitely love it and hate it at the same time right now.

[alex_uk]

W3 day 1:

Got some serious stress at home (Mrs isn’t well plus a hold load of other things), sleep isn’t good, nutrition improving slightly - ate a stir-fry last night, lost three lbs today (so stir-fry made me lose weight, being bigger makes you stronger, being stronger is proven to be important for longevity and aging well therefore vegetables are bad for you!) But pretty sure my 3 lbs was just water from eating salt laden carbs and grease for too long!

Went into todays training expecting an awful session, conditioning reinforced this expectation…

Conditioning:
20 secs row sprint 10s rest, 20s kB swing (16kg) 10 sec rest.

Felt like crap had a headache blah blah poor me…

GS 1:
Kb swings 24kg X 5 X 7
Deficit sumo (deficit - 1 plate high) - 60 X 5, 100 x3, 120, 140, 160, 180, 200kg X 1 PR
Ab roll X 5 X 7
(Red) banded jumping jacks X 8 X 7

Gs2:
kB swings 24 X 5 X 3
Sumo def: 160 X 6, 5, 5
Ab roll: 5 X 3
Banded JJs: 8 X 3

Emom squats
Blue band + 70kg X 3 X 10 sets

That pr was huge for me, I’ve never actually pulled 200kg from the ground so to pull it deficit with what I thought would be a crap session is huge. Every single rep felt fast. I’ve been able to pull 200 for a while physically but every time I get close in a cycle I usually manage to pick up an injury, I’ve hit 190 for a double and 180 for 5 from the floor, so over the moon about that, definitely felt I had more but I went in thinking 180 would be ok, and it just felt easy, so 200 was a bonus and I didn’t want to push it any further.

Preworkout: some X citrulline, L-Carnitine, beta-alanine, betaine. Forgot to take sweets into garage for intra, didn’t need them for singles.

Post-work meal cottage pie (with turkey…) About 250g meat, 250g veg and 500g potatoes. Then two cakes.

[dagill2]

Stress must be good for PRs. Must take a note.

Good work man. Hope the missus recovers well.

[alex_uk]

Haha thanks, I’m sure she’ll get there soon. In the meantime I’ll take stressed out prs!

[anna_5588]

@dagill2

Stress must be good for PRs. Must take a note.

Ditto… No wonder so many college students without responsibility fail to make significant gains

[alex_uk]

That and they don’t take their nutrition seriously (I realise that’s pot calling kettle black there but I’m the opposite end of that spectrum!)

[anna_5588]

I think enough stress balances out the deleterious effects of cottage pie and 2 cakes

[alex_uk]

I also had 2 croissants and pan au chocolat for breakfast and imma do it again tomorrow!

[alex_uk]

Oh and the ice cream van drove by earlier and the kids have been amazing during my wife not being well so I thought I’d treat them… And me, and I also ate another cheesecake today. Basically 90% of my calories today have been pudding

[dagill2]

@anna_5588

cottage pie

Cottage pie is good clean food, no dramas there. Absolutely delicious as well, I should eat it more.

@alex_uk

he ice cream van drove by earlier

Mr Whippy? Please tell me you got a Mr Whippy

[alex_uk]

Yup with a flake!