3x3 may also be a good way to do the press. A little easier with the heavier weight instead of 2x5.
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Okay, amendments
- 3x3 instead of 2x5
- alternate between hinge and carry
- work on ab wheel
I am going to keep squat because I like squatting and could use the practice
Day 2
Squat: 3x3-70kg w/3sec pause at bottom, 90 sec rests
Pendlay rows: 3x3-60kg, 90 sec rests
Press: 3x3-35kg, 90 sec rests
KBS: 6x10 alternating 1 arm swings-24kg, EMOM
Conditioning: 3x(50sec, 40 sec… 10sec w/10 sec rest btw sets), 50 sec rest btw rounds
Ab wheel: 2x5, 1x3, from knees, 1min rests
- felt really fresh and will need to shift from “squat = dead next day” to "dead after squats bc did 10 sets " and same for deadlifts, the 3x3 for press is definitely the right move. I HATE ab wheel- it’s very hard and decidedly not fun but feels low reward either in terms of burning calories or building strength/muscle, I’d honestly rather do intervals on the air bike
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Day 3
Front squat: 3x3-65kg
Paused deadlift: 1x3-90kg, 2x3-95kg
Press: 3x3-35kg, emon
Carry: 5min w/22kg db, alternate carrying methods
Cardio: 8km on assault bike
- took things easy since I have checkup tomorrow and paranoid about blood work, felt good, front squats and deadlifts very smooth, carry was fun too
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Conditioning and warm-up seem to be the best place to place that, per Dan’s and my own experience.
By chance, did you ever read my blog post on Ketchup?
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I read it just now. Great post! Running this programme is quite an experiment for me. I’m used to very high volume w/ much less frequency
I don’t have the work capacity to incorporate relatively heavy squats into conditioning
… and… my plan gets derailed 3 days in…
Gym is doing some rennovations and won’t open until 10. Unfortunately, I have a Doctor’s appointment followed by an entire afternoon of various activities… guess it is a rest day
No human does. You aren’t using relatively heavy weights with Easy Strength, so it works.
Glad you liked the post!
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Nutrition update: I have yet to manage to stick to a deficit, but I have managed to not go off the rails for an entire week so ig that’s a win
Intermitent fasting seems not to work for me, even with a 10 hr eating window. I get hungrier and end up eating the same oops
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Day 4
Front squat: 3x3-55kg, superset w/20kbs-14kg kb, 1min rests
Overhead press: 2x3,1x4-35kg, superset w/20kbs-14kg kb, 1min rests
Rows: 3x3-50kg, 30sec rests
conditioning: amrap 15min of (5 devil’s press+10 lying leg raises+20 jumping jacks)-9 rounds, 8x(20sec battle ropes+10 sec rest)
- felt really good and got HR up, was fun!
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That’s a good step forward!
Re: Intermittent Fasting
I realized it wasn’t working for me. My issue was because of working out first thing in the morning, I would be useless until after lunch, even if I had an immediate post-workout meal. Training fasted after a 16 hour fasting window was just that draining, so for me, dumping IF was one of the best decisions I’ve ever made! I also don’t think it’s really impacted me in terms of body composition or health by coming off.
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Day 5
Squat: 1x3-80kg, 2x3-85kg
Deadlift: 1x3-100kg, 105kg, 110kg
Press: 2x3,1x4-35kg EMOM
Carry: 5x(40ish metre front rack carry-14kg KBs+20 air squats), no rest btw sets
Conditioning: 10min incline walk, pushed it
- felt quite good, everything still feels a lot heavier than I’d like but at least everything is smooth- getting the groove back so to speak, VERY disappointed w/ the incline walk- something about the treadmills in this gym just makes everything feel more difficult
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Could be crappy bearings on the track rollers. That would make for more friction and a much worse treadmill experience.
Likely not anything to do with you.
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Day 6
paused squat: 3x3-70kg w/ 3sec at bottom, 90 sec rests
BTN press: 3x3-30kg
rows: 3x4-50kg w/30 sec rests
conditioning: 8.5km easy on assault bike, 8x(20sec battle rope+10sec rest), 8x(20ec ab exercise+10sec rest)
- was pretty tired and only felt like doing cardio, so…
went off the rails today w/ nutrition, at least capped myself at 2300 w/150g protein. Turns out eating ~1kg worth of fruit is not gut friendly
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Carries!
The squat rack broke so I couldn’t do the planned workout. I didn’t do carries yesterday so…
20 down by 2 pushups w/ 20 ish metre trap bar carry w/60kg btw sets of pushups
3x20ish metre trap bar carry-80kg
Abwheel: 4x3 from knees, EMOM
- this felt AWESOME!!! got HR up, only issue was grip, trap bar handles are wide so it’s almost like doing snatch grip carries…
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Day 7
Front squat: 3x3-55kg EMOM
btn press: 3x3-30kg EMOM
rows: 3x4-50kg EMOM
snatch grip DL: 2x3-80kg
KBS: 1x80, 1x20-14kg kb
- carries hit harder than expected and have things to do so cut it short
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Addendum
10min hard incline walk… can’t be lazy… already too fat
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Holy fiek my legs are pissed…. So…. Conditioning
5x(10box jumps-20in+10lying leg raises+ battle rope in the remainder of 2min)
5min rest
Assault bike: 9x(10sec all out+30src rest)
4min rest
Battle rope: 2rounds of 50sec down by 10 w/10 sec rests btw sets, 50sec rest between rounds
- very intense and felt good, back on programme tomorrow
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Some updates/thoughts
- Dani asked about most muscular physique in her log. I am the most muscular I’ve ever been but also the least confident. I hate how much fat I’ve put on and how weak I’ve gotten in all respects.
- My digestion is way off. Bloated and not regular. The only culprit I can think of is the increase in artificial sweeteners from diet sodas. Going to cut it off tomorrow and see if it helps
Day 8
Deadlift: 3x3-110kg
Conventional: 3x3-100kg
Press: 3x4-35kg
- and… that’s all…
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