Well spotted, that was a typo - I’m not that much of a masochist!
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I see these workouts and realise my dreams of catching your lifts any time soon are just that: dreams.
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You’ve already pulled heavier than me and you had some great momentum on your squat recently, if you hit your ohp goal then we’re level there, that leaves bench and who care about that?
Always go for bigger than yourself anyway, no fun if you’re not!
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But who strict curls more?
That’s the first time I’ve curled in a long time - @dagill2 can have that one!
Doubt it. I don’t think I’ve done a curl since the Spice Girls were a thing
Are they not a thing… did i miss something?
Sorry to be the one to break it to you, I know this isn’t the way you wanted to find out.
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Does this mean I have to stop wearing my spice up your life T Shirt ?
Not at all, you just have to tie the bottom of it up to make it a crop top.
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Ignoring the spice girl talk above (because they’re still a thing in my head!)…
Week 1 day 3 (least unpleasant day so far)
Conditioning:
Went a bit harder than intended was fairly chill for first 5 mins then music got me a bit pumped and I just went with it - finished sweating and breathing hard with my lats and forearms noticing I’d been rowing and my hip flexors tightened right up. Was good though.
Giant set 1:
KB swing: 24kg X 3 X 7
Squats: 60, 80, 100, 115, 130, 145kg X 5, 72.5kg X 20
Chins: bw, 5kg, 10kg X 5 12.5kg X 5 X 4 sets
Ab rolls: 5 X 7 sets
Plate change for rest up to 115 then 2 mins break
Giant set 2:
Ohp: 45kg X 5 X 10 sets
Shrugs: 100kg X 10 X 10 sets
Face pulls: red band X 10 X 10 sets
No rest first three sets then 1 min ish after that.
Probably more shrugs than I’ve done in my entire lifetime - trap pump!
Still not particularly impressive haha but that’s a first.
20 rep squat were a first as well but light enough to be easy (this time round) - did them bodybuilder style no lock out constant tension and motion (brief lockout and breath at 17th rep).
Getting into the swing of giant sets again, 2 weeks of testing had got me back into a slower pace, feel like I’m hitting my stride again - getting used to hitting the next set fatigued and barely able to see through the sweat.
“Moderate fun”.
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Lat pump too. Fridays aren’t that bad just after a week worth of beat downs it does add to it. I was as sore as I’ve been in a while after this last Friday session.
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I’m actually really liking the idea of giant sets with BtN. It’s a real consideration for next year.
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Honestly I think it’s almost necessary to get it all done in a reasonable time, 100 chin ups or 100 shrugs or 10 sets of ohp, which are all just your accessories on top of a fairly substantial “main” exercise it’s a lot to fit in. My sessions are still all about 60 mins (day 1 probably more) not including conditioning.
It does work well though and the selection of exercises in the program lends itself to giant sets quite nicely, I’d definitely recommend doing it giant set.
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Nah I didn’t get much of a lat pump, I think because I went neutral grip on the chins maybe, plus they’re low rep, the cardio got me feeling my lats more!
Know what you mean about sore, my mid back (rhomboids?!) And lats were feeling it most of this week, “looking forward to” another 100 chins in 2 days time! Oh and more squats, and more pressing! I am already feeling beat up and also loving it.
Week 2 (isn’t over yet?!) Day 1
This is day is harder than Dark Horse.
Conditioning:
7mph jog for 10 mins (most mind numbingly boring thing I think I’ve ever done - forgot music).
Gs1
Chins: 5 X 5 sets
kB swing: 24kg X 3 X 5 sets
Squat: 60, 80, 100, 110, 122.5kg X 5
Chins 5 X 5 sets
kB swing: 24kg X 3 X 5 sets
Squat: 137.5kg X 5 X 5 sets
Chins: 5 X 5
Gs2:
Chins: 5 X 4 sets
Ohp: 40, 47.5, 55kg X 5, 40kg X 15
Dips: 25 X 4 (rest paused)
Face pulls: 25 X 4 - red band
Ab rolls: 5 X 4 sets
Final stand alone 5 chins.
I loath this day, it’s the first time I think the “accessories” for program have been harder than the main work - I have no issues with the squat or the press, it’s those chin ups that bury me. I thought going in that the traps doms that I was afflicted with was going to make squatting unpleasant - literally didn’t feel it (yet Mrs massaging my traps was agonising and she’s got weak hands!). What I did feel however was my forearms and grip from the chins, almost immediately and all the way through. Not sure if now I’ve got forearm doms or tendon pain or a mixture of both, chins were all pretty much full ROM but the eccentric was probably a little sloppy which is going to strain the joints a little.
I cannot get over how much this day just empties me completely, around half way through I’m just hanging on and grinding through mentally one set at a time. I loathe it.
Rest periods were all between 1.5 mins and 3 mins usually on the 2 min mark, sweat everywhere.
Weight is slightly up - 208.25, consistently up which is good.
@zeptrey You lied again 85% doesn’t feel any easier at all! Let’s hope your wrong and 95% week feels fine! So glad that I went with a 85% TM not a 90%!
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I drop on the eccentric on the chins like a sack of potatoes. I’m sure my wrists, elbows and shoulders hate me for it. Mondays already suck…then you go home and have to do 100 chins on top of all the other stuff. I have really grown in my hatred for the chin up.
Like I said that 3rd week ate my lunch. Not trying to paint a Rosie picture for you at all on that one. I’m dreading upping the weight and proceeding.
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That all looks so sucky that I don’t even want to read it. What’s wrong with you people.
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I couldn’t do 100 chins in a work out. And its one of the reasons I’m not doing this programme yet. If I do this programme I’ll have to do all 100 over the course of the day. So a 15h long work out …
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Yea when reaching week 6, I am hoping I’ve just magically grown massively stronger and fitter and my chin up ability has quadrupled and I can hit them in 4 sets…
Instead I’ll probably be dragging out 20 sets of chins and squatting 157.5kg for 25 reps and regretting my life choices.
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