Week 2: Day 6
Press: 4x10-25kg, superset w/20kbs-14kg kb
BTN Press: 2x6, 1x5-25kg
DB incline press: 1x10,11,12,13-14kg dbs, superset w/50 jumping jacks
Conditioning: 5x(20sec on+10sec off) on rower and battleropes
To respond to your post in Food Porn, I’d love to meet up at some point.
Awesome- thanks!
Week 3: Day 1
Good morning: 1x10,11,12,13; 1x7,8 w/3sec pause at bottom, all w/55kg
Lunges: 2x16 (total), 1x20 (total), 55kg
“leg press”: 4x6-130lbs, 2x8/leg-55lbs
back extensions: 1x10,11,12-10kg
lying leg raises: 1x20,22,24
Conditioning: 8min easy, 5x(10sec all out+40sec rest)
bodyweight leg work: 5min of (20 air squat+20 alt lunges)
I was looking back at old logs and realised that I have been doing less but I feel more drained after…it seems that my work capacity is decreasing 
So much goes into this - stress, nutrition & nutrition timing, sleep quality, attitude, etc…
I would not worry about it much. Especially since you are doing conditioning everyday.
Finished meeting with potential coach.
He basically just told me to chill.
He knows what he’s doing with nutrition but admitted that he is not experienced with programming training, especially for strength. I might go with just nutrition coaching and continue doing my own thing with training then
Any thoughts to Dan John’s Easy Strength?
I’ll definitely keep it in mind for when I restart in august. I’m mentally not ready to get back into more structured stuff yet
I know @Bagsy had some very good results from it. Open to try something different
Ah, I see it as the opposite of structured. Super open ended
Then it seems like a good fit.
Okay, I read up on the programme and it is definitely a pretty ideal bridge between now and when school starts.
I also think the reduction of volume but more consistent workouts will help with hunger management since I am trying to cut in august. Pretty excited to see how doing lower volume will do.
push: overhead press
squat: back squat
Pull: Sumo deadlift or RDL
Hinge: KBS
carry: db shoulder carry
@Bagsy I noticed that you added extra runs you did the programme. Would you recommend doing extra work?
Week 3: Day 2
Assault bike: 5x(15 sec all out+45sec easy), 5x(20sec hard+40sec easy), 10min easy
“leg press”: 1x12,14,16,18,20, super set w/60,70,80,90,100 jumping jacks, 1 min rests between sets
Adductor machine: 4x6-65lbs
seal row: 2x50-7kg dbs
Plan for the forseeable future:
Starting next week: easy strength
After Easy strength: Stronger by science templates. I bought a bundle of 5 programmes, each one is 21 weeks and can be cycled through
You know which one you’re going to do yet?
Probably the “last set reps to failure”
Have you read any of Dan’s books, particularly the ones about Easy Strength? Those are probably the best resources.
You should either hinge OR carry. And squats tend to not be included in Easy Strength. The runs aren’t extra: you do easy strength for the strength work, and then you have room for whatever else. That’s why I felt like it would be a good fit for you. You can let Dan take care of your Strength Training, and YOU can take care of your “whatever else”. That’s how I am approaching it.
If you do the carries, make sure to make it a new carry workout every workout.
Nice, I ran the first 6 weeks of that. I found both the volume and frequency challenging but worthwhile. Started getting shoulder issues and have a busy summer schedule so didn’t finish it but plan to get back to it when I have a 20 week block that I might have a chance of running it.
I’d recommend some good shoulder warmup/prehab routines though, it is a lot.
yeah, 5x5 squats followed by 5x5 deadlifts will be… interesting…
What do you currently use and like? (I’ll move this if it gets too far off topic. Right now it seems topical.)
I’m not sure if you’re running it at a different cadence that I was (4x a week here) but I never ran into that particular problem. It was always 1 main and then either 1-2 supplemental lifts (I think he might use a different word to describe it) followed by upper back/accessory work.
Volume decreases over time but this was my first week, not including accessory stuff. A f**k ton of work. I did this in a cut, do not recommend.
