2^n, n could be the set number, eg 1, 2, 3…
2^1 = 2
2^2 = 4
2^3 = 8
2^4 = 16
2^5 = 32
So first set would be 2^1 for two reps, the same as your first set, then 2^2 for your second set of 4 reps.
Your third set would be 2^3, for 8 reps. Fourth set 2^4 for 16 reps.
Basically each set would literally be exponentially harder, as least in terms of reps.
MattyG: Oh man, going exponentially would be horrible! Great idea though!
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“Study strategy over the years and achieve the spirit of the warrior. Today is victory over yourself of yesterday; tomorrow is your victory over lesser men.”
“In fighting and in everyday life you should be determined though calm. Meet the situation without tenseness yet not recklessly, your spirit settled yet unbiased. An elevated spirit is weak and a low spirit is weak. Do not let the enemy see your spirit.”
“Generally speaking, the Way of the warrior is resolute acceptance of death”
“Do nothing which is of no use.”
TUESDAY, 09DECEMBER2014 - Work For Today
CONDITIONING - 12 Rounds
15 Seconds “Z” Presses @ 135lbs
15 Seconds Rest
15 Seconds Hollow Rocks
15 Seconds Rest
STRENGTH - Lots of Squats today. Really working on my set-up/walkout. Sets looked like this:
(All Sets Beltless)
135x5
225x5
275x5
315x3
335x3
365x3
385x3
405x2
425x2
460x6
460x6
460x6
460x6
480x3
GIANT SETS - 5 Rounds, Adding Weight Every Round
4 Paused Squats (3 Second Pause in the hole): 315, 315, 335, 365, 385 (All Beltless)
5 Good Mornings: 275, 295, 315, 315, 335 (All Sets Beltless)
10 Glute Ham Raises: 1, 1, 1, 1, 1
15 Medicine Ball Sit-Ups: (50lb Medicine Ball) 1, 1, 1, 1, 1
EVENTS
At the Top of Every :30 Seconds for 12 Minutes, Completed a 50 Foot Keg Carry (230lb Keg)
NOTES:
I just finished my sprint work at the track, and realized that Alpha’s warmup was harder.
FML
Nice 4x6 @ 460 beltless squats ! Amazing. Looks like the base of a future.p.r.
Damn all of them squats at one workout! haha
Just thought you might like this:
“The strongest and the rarest are those who
renounce their own time and become
a living part of those yet to come.” Milovan Djilas
[quote]Regev19978 wrote:
Damn all of them squats at one workout! haha[/quote]
That’s what I was thinking.
MaximusB: Hahahaha nah man, i am sure your workout was tougher!
barbedwired: Thank man, and I sure hope you are right about that!
Regev: That is an awesome quote, definitely saved that one. Thanks man!
LoRez: Yea man that’s why I kept them pretty light. Just working the set-up/walkout a lot
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“Whenever you find yourself on the side of the majority, it is time to pause and reflect.” – Mark Twain
“Life isn’t about finding yourself. Life is about creating yourself.” --George Bernard Shaw
WEDNESDAY, 10DECEMBER2014 ? Work For Today
CONDITIONING
?Bring Sally Up? Front Squats with 135lbs On the Bar. ? Start the song and just follow the lyrics. Every time they say, ?Bring Sally Up? Stand, when the say, ?Bring Sally Down? take the weight to the bottom of the movement and hold there until the song tells you to stand.
STRENGTH
Load a Bar with 50% of your 1RM Squat Clean. Then at the top of Every :90 Seconds, Complete 2 Squat Cleans. Add 10-20lbs Every Round until you find a 2RM. I started with 185 and finished with 330
EVENTS
:30 Seconds Work / :30 Seconds Rest For 10 Minutes of Stone Loading.
54" Bar Height
[quote]Alpha wrote:
CONDITIONING
?Bring Sally Up? Front Squats with 135lbs On the Bar. ? Start the song and just follow the lyrics. Every time they say, ?Bring Sally Up? Stand, when the say, ?Bring Sally Down? take the weight to the bottom of the movement and hold there until the song tells you to stand.
[/quote]
Please tell me you recorded this!
Oh, I thought you were singing along, my bad
[quote]Alpha wrote:
CONDITIONING
?Bring Sally Up? Front Squats with 135lbs On the Bar. ? Start the song and just follow the lyrics. Every time they say, ?Bring Sally Up? Stand, when the say, ?Bring Sally Down? take the weight to the bottom of the movement and hold there until the song tells you to stand.
[/quote]
That is impressive. I have done it with pushups before, and with just bodyweight squats. I couldn’t imagine with front squats. That’s a lot of time in the bottom position.
I didn’t want to bring myself to do much yesterday but after reading some of your old stuff off alphas work II i got back to the gym and ended up doing one of your workouts off there. The insert and extract portion was a complex with a 400 m run attached to the end … I had trouble with it in the beginning so you can
Only imagine how much trouble I had with it as the extract. Anyway, just wanted to say thanks for kicking me in the right direction. I almost want to start a log on here so I feel more accountable. Keep postin’ man!
MaatyG35: I can nether confirm or deny that there was singing along.
Ecchastang: Yea man, it was brutal and I was only using 135. I have gotten a 405 - 6 count paused front squat and a 475 regular front squat single, I would say that this 3.5 minutes lit my upper back up more than either of the above. It is a relief every time you get to stand up!
gvaldes: Yea man, complexes with a 400 meter chaser are up there with my very LEAST favorite things in the world. Especially if you have some moderate weight on the bar. I avoid them like the plague but still trow them in from time to time because i know it is good for me. In my opinion they are one of the best conditioning tools out there.
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“In a moment of decision the best thing you can do is the right thing. The worst thing you can do is nothing.” --Theodore Roosevelt
THURSDAY, 11DECEMBER2014 - Work For Today
CONDITIONING
Deck of Cards workout: Complete the corresponding number of reps with the number on the card. Face cards = 10 Reps, Aces = 11.
Hearts: Pull-Ups
Diamonds: Plyometric Medicine Ball Push-Ups
Clubs: Inverted Rows
Spades: Squats x3 (6 = 18 Reps, Queen = 33 Reps, etc.)
Joker 1: 4 Minute Plank
Joker 2: 4:00 Minutes of Tabata Hollow Rocks
NOTES:
[quote]Alpha wrote:
CONDITIONING
?Bring Sally Up? Front Squats with 135lbs On the Bar. ? Start the song and just follow the lyrics. Every time they say, ?Bring Sally Up? Stand, when the say, ?Bring Sally Down? take the weight to the bottom of the movement and hold there until the song tells you to stand.
[/quote]
Hahaha!! My friend just sent me a video of a group doing that with pushups and I thought to myself, “hey that looks kinda tough, maybe I’ll try.” Then you come along with front squats. Ever impressive. I love these logs!
Alpha Dude! Thank you so much for your help and advice!And thank you for getting back to me so fast! I’m definitely going to add stones and will work on getting vids up,they are just such a pain to upload.Also,thank you for reminding me about the cube method, I’m going to give that a go with some minor tweaks! Keep doing what you are doing dude every one of your workouts is a huge motivation!
Roran: Yea man, I would start with the push-ups. The front squats may have been a little bit hasty!
FarmerOwen: You got it man, I am happy to help, that’s what I’m here for
FRIDAY, 12DECEMBER2014 - Work For Today
CONDITIONING - 10, 8, 6 Reps of
Kettlebell Turkish Get-Ups (88lb KB)
Bodyweight Man Makers
STRENGTH - As Many Rounds As Possible in 20 Minutes
1 - 2" Axle Strict Overhead Press - Worked up to 275. Missed 295. (Vid Below)
1 50 Foot Farmer’s Walk - Hit 660x50’ & 690x40’ (Vid Below) Both were PRs
Add Weight Every Round to find a 1RM on each exercise.
SPEED
15 Rounds
3 Strict 2" Axle Overhead Presses @ 185lbs
15 Seconds Rest Between Rounds
EVENTS
4:00 Minutes of Tabata (:20 Seconds Work / :10 Seconds Rest) Stone Shouldering
1 Minute Rest
4:00 Minutes of Tabata (:20 Seconds Work / :10 Seconds Rest) Kettlebell Snatches
1 Minute Rest
4:00 Minutes of Tabata (:20 Seconds Work / :10 Seconds Rest) Stone Shouldering
NOTES:
Here is the vid of the 275 stict axle OHP and both farmer’s walk PRs.
I love how casual that press was for you.
Who were those two studs in the background??
Spar4tee: Yea man, it was 5lbs less than my regular barbell PR…If it isn’t for a PR I just get it done and move onto the next thing.
BJack: Hahahaha Well T-Nationers, I’d officially like to introduce you to BJack! He is the guy on the right. After conversing over this very forum for a while, 6 weeks ago BJack made his way over to my gym and has been killing it with us ever since. He has hit plenty of PRs in the last month or so and works his ass off! I am proud to have him as part of what i am trying to get started out here in Maryland.
It has been truly awesome having you with us man, I’ll see you tomorrow morning!
SATURDAY, 13DECEMBER2014 - Work For Today
CONDITIONING
Run 400 Meters
5 - 15 Foot Rope Climbs
Run 600 Meters
4 - 15 Foot Rope Climbs
Run 800 Meters
3 - 15 Foot Rope Climbs
Run 1,000 Meters
2 - 15 Foot Rope Climbs
Run 800 Meters
1 - 15 Foot Rope Climbs
Run 400 Meters
NOTES:
SUNDAY, 14 DECEMBER2014 - Work For Today
CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 4 Rounds
20 Dimel Deadlifts
8 Burpee Box Jumps
10 Bearbell Step-Ups (Barbell in Front Rack Position)
STRENGTH
5, 5, 5, 3, 3, 3, 1, 1, 1, 1, 1 Reps of Conventional Deadlifts: Worked up to a 635 single
8 Leg Raises Between Sets
EVENTS
12 - 50 Foot Yoke Walks.