@Roran Dude, it was such a great time! Thank you!
@simo74 Absolutely man, I am going to completely revamp things and change most of what i am doing.
@ActivitiesGuy Thanks so much brother, I had such a good time and it was such a positive experience!
@antrim 1. It all depends on where you are at in the program. Most of the time I hit my top set early then have a few back off sets after. But this entire program is run by feel so can’t give you exact numbers for when you should hit your top set.
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I usually do 3 giant sets at lighter weights to just get a pump and finish the muscle off. But again this is by feel. There are no prescribed reps and sets there, you juts need to do what is going to work best for your body at that given time.
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You plan for it. So on my bench day at a commercial gym I would walk up the the bench, unrack the bar and preform X bent over rows, then i would put the bar back in the rack. Then I would lay down and hit my bench reps. Then i would use the same bench for dragon flags or some other core variation and then I would have a jump rope that I would hit 50 Double unders with. That was 1 Round. I hope that makes sense, but if you plan your workout to take up as little of a footprint as possible then it is pretty easy if you are creative.
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“It’s not some magic formula that’s going to allow somebody to go after the thing they want to do. It’s the consistent progress or moving toward the thing they want to do, regardless of whatever thing comes up – and I call that thing ‘quitting.’ That quitting conversation will show up a hundred different ways. You can say, ‘This thing is bullshit. This thing is crazy. I can’t believe I’m doing this.’ Or you can create things like, ‘Well, that person’s just trying to hold me back,’ or ‘I’m just not good enough.’ Whatever… I’m telling you, quitting sounds very reasonable. Literally, it’s a very simple process of getting on target and moving forward vs. the conversation that leads to quitting. And those conversations show up every day for people. And really, that’s the battle. That’s the war. If there’s a war going on, really the war is within yourself and one you have to confront day after day.” – Richard Machowicz
WEDNESDAY, 08MARCH2017 - Work For Today
Yesterday i was taping a video on the OHP for Omar Isulf’s channel so I did about 1000 reps of over head presses…Then i went int o my workout
CONDITIONING - 20, 15, 10 Reps of
Pull-Ups
Dips
Burpees
STRENGTH - Deadlifts
135x3, 225x3, 315x3, 405x3, 500x3, 600x3, 650x1
10 Glute Ham Raise Sit-Ups between rounds
ASSISTANCE - Banded Deadlifts
135x5, 225x5, 315x5, 405x5
Rolling Thunder Side Bends - Sets of 8 each side @ 100lbs
Grenade Pull-Ups
FINISHER - As Many Rounds As Possible in 9 Minutes
15 Glute Ham raises
5 Axle Bent over rows @ 225
5 Axle Stiff leg deadlifts @ 315
NOTES:
- Not a bad day. 650 on the deadlift moved slower than it should have, but I have been going for about 2 weeks straight without any down time at all, so it is to be expected. Definitely have some sore hamstrings today though!
