This looks like something I could get on board with, where’s the press though?
Any/all of the dips in the assistance could be presses or variations. Or you could easily sub bench as a main lift for press, or use it as your bench supplemental. Or if you wanted a really unbalanced program, all of them.
I just chose the most basic variations in the template above.
Tempting but I don’t think I’d want to drop bench.
This, or keep it in my completely non-531 deadlift day as per current.
Back is giving me a slight telling off today - nothing remotely bad and I’m sure I’ll be pulling again Friday without a second thought, but worth noting and definitely adjusting the giant set for squats.
My legs on the other hand are giving me a massive telling off but in a good way, my quads got involved yesterday more than normal.
I was thinking the other night after finishing yet another whole chocolate orange to myself, if I actually bothered to stop eating like a child and picked up cardio properly, not just then 10 mins, but maybe the 10 mins pre training and some longer LISS stuff I might actually look significantly better naked, without much effort. I filed that thought under stuff I don’t really want to do but probably should. The cardio needs to happen, need to be in decent shape for February.
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I’ll be picking bench up again come the new year too, as a main lift so I get where you’re coming from there.
Do I get to say “I told you so” yet?
This is my exact thought as well. I’m conflating “things I do for a hobby” with “things I do to get bigger/stronger/leaner/healthier” and predictably falling short on both fronts. It’s not as fun as a hobby should be and it’s not making me look much better or get healthier either
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Anytime you want! It’s funny hasn’t been a problem with DH or BtM but I’ll now take the warning. I did drop The deficits on squat day - I’m just a slow learner.
Yea I’ve noticed this one recently, dunno if it’s tiredness and a hard year or the fact I have been hitting it hard all year and not done a fully deload or proper week off in a while, I’ll see how I feel over Christmas, but might just take a full week off and be fat and lazy for the week.
But it is probably ensuring you don’t just fall apart and become a ball of lard - always some positives and it lays some foundations for the new year where hopefully you’ll have some more time and energy to smash it!
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You’re not going to fall apart in a week.
Kinda. Still far lardier than I need to be or is good for me but food is delicious.
Yea I’m definitely not worried about a week off, sets me a back a few weeks normally but no bothers, if it’s needed then I’m happy to do it. My only slight concern is I often find that life throws up deloads for me even when I don’t want them, if one of those weeks came up immediately after that’d be a pain, but I doubt it, given the time of year and being off work. I’ll see how I feel by then though, if I’ve rediscovered deep joy for training I’ll continue.
Bad food is delicious, the stuff that makes you look sexy is mostly unappealing to me.
100% agree. I don’t understand people that like the taste of peanut butter or avocado or anything like that.
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Man, whether it’s the funny pants, the semi-high squats, or the racking fail…so much quality entertainment in your video, thanks for that.
Jokes aside, you moved them pretty quick, so respect. And damn, probably a good thing you had the collars on. Make sure to show your wife that video if you haven’t already.
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This might be the quickest way to get that time away from lifting you’ve been wanting.
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It’s interesting to me that you bring up peanut butter and avocados as though they AREN’T the delicious bad food, haha.
Regarding “dropping bench”: it’s all periodization. Movements never have to be dropped: they can just be cycled out.
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Haha no, I did show her straight away, I think the fact the rack did it’s job reassured her!
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That’s because you’re definitions are definitely off base compared to the rest of the western world! For instance shortly after posting those musings I ate this:
Well I only ate 6 as the Mrs was around I had to share. They’re only 60 cals a square so it’s virtually diet food, so I followed it up with crisps, aka potato chips, and more chocolate my diet is insanely bad right now.
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True hadn’t really thought of it in those terms, but my training almost always revolves around the big 4 and I do like to keep them in there if possible.
It can revolve around those movements AND still not have them. Sometimes we practice the movements, and sometimes we build them.
I set a 10lb bench PR after 6 weeks of NOT benching when I ran Super Squats. Focused on dips and presses. Built up some weakpoints. Sometimes it’s good to slaughter the sacred cow.
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That 10 minutes statement hurts! I’m building up to 10 minutes. My diet is also garbage. I drank who knows how many beers Sunday and was surprised to see my weight was way up today. I’m still battling the chips and salsa.
I’ve eaten well for about six hours today so I obviously thought about having pizza for dinner as a reward.
You’ve attacked a couple of programs that are challenges. You’ve done your best to stick to the schedule to complete them.
From my experience, it’s this self inflicted pressure to get the sessions done that chips away at the joy. You feel like garbage or a family event pops up but you’re supposed to train. You stress about forcing the session or you skip it and then stress about maintaining the training schedule.
This is the whole reason I’m doing what I’m doing now. I’m trying to break away from the structure that causes stress.
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Interesting, I confess to having a very one dimensional and basic view of training. Which generally does me fine but probably does limit me.
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Haha, I’m not sure I can do 10 mins right now I’ve done nothing for weeks and my experience tells me I’ll be starting from scratch at this point.
Probably helps that I don’t drink, when I did this would have just been all sorts of bad. Chips and salsa rock, I was about to type that’s not a battle I’d want to win and I think that’s the reality in all of the food stuff, I “get away” with it (I recognise it’s horrifically unhealthy) but I still look okish so I struggle up find motivation to change. Probably need to work on ingraining some healthier habits.
Definitely earned it! I’ve taken to making my own base and pizza these days, quick and tasty and saves me a fortune.
Yes you’re probably not wrong on this thought, although I’m back on my own blend of training at the moment, so that might ease things. Plus it’s winter, it’s cold and dark most of the time that saps me and I’m knackered and super busy so all in all I’m not beating myself up over it - it’s just there, fortunately I am disciplined enough to say least keep going, the motivation will come back eventually, if it hasn’t by Christmas I’ll think about a bit of time off.
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I am sure you guys keep squatting more just to make me work harder. That re-rack looked a bit dicey mate lucky you didn’t throw your back out.
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