Is this prescribed in a program written for you? Or just something you figured out on your own? Do you feel that those 100 light reps help with recovery more than if you only do 50?
For me, itās more about work capacity and specific hypertrophy. A lot of reps in a moderate amount of time pushes my heart rate pretty high.
Also, the lighter weight allows me to focus on certain muscles. High rep squats when I can stay very upright smoke my quads.
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I have no idea what to do for accessory work. Thatās why Iām following 531 as closely as possible.
Iām adding in extra upper body stuff since it seems to progress much slower than the lower body. The BB guys are happy with 3x10. And thereās a million rep schemes. Just wanted your perspective. Thank you.
Iāve really liked adding volume for my main lift, doing little to no accessory movements, and then doing high volume supplementary work. It leaves me feeling less beat up and better conditioned. Itās also allowed me to up frequency as I seem to recover quickly from each session.
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5/27
Ran Murph with a 50 lb vest. 1:18
5/29
Mowed foot tall grass and weeds with an old fashioned push reel mower. Took about 4 hours. Got pretty sunburnt and quite dehydrated. Counting this as training.
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Has anyone heard of hell itch? By far the most physically uncomfortable I have ever been. Back covered in oozing, pulsating blisters that have now all been removed. Back to training tomorrow.
6/5 Lower
Front squat
Barx20
135x3
185x1
225x1
275x1
300 for 7 sets of 4
300 lunges with 50 lb vest
ā¦masochistā¦
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6/6 Upper/pull
Hang clean
Barxstretch
135xa couple and stretch
185x3
185x3
215 for 6 triples
Hang clean into strict-ish press
155 for 4 sets of 6
Handstands on makeshift paralettes, some attempted control type lowering and movement
Ehh, itās all relative. High rep bodyweight stuff is almost meditative to me.
6/7 Upper/pull
30 pull aparts between each set
Complex of:
Power clean from hang, full(ish) clean from hang, push press, push jerk, split jerk. Weight listed is one round.
Barx10 each
95
115
135
155
185
195
205x3
155x3 each 3 times
Strict press SS/ chin ups
115x8/+45x8
115x6/+45x8
115x6/+45x8
115x6/+45x8
115x6/+45x8
Dips
+45x6
+90x12
Drop to
+45x8
Drop to
90 second bodyweight hold with elbows unlocked
6/8 Lower
Training like this is extremely fun to me, and leaves me feeling like I can jump over buildings. Sets>reps
Front squat, clean grip, belt, no reset between reps
Barx5
Barx3
Barstretch
135x2
185x2
225x2
275 for 8 doubles
Switch to cross arm
300 for 8 singles
Switch to back squat, medium bar
300 for 8 doubles
100 ab wheel rollouts in 5 min
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Listen to the JRE podcast with Sebastian Hunter.
Some of his points are a bit off the wall, but the idea of needing to struggle resonated so hard with me I couldnāt sit still. Iām now planning a bow-hunting survival trip.
Iām realizing more and more why I enjoy training, physical work, and intentionally depriving myself of comforts.
6/13 Pul
Power clean from hang
Barx5
Barx5
135x5
185x2
205 for 8 doubles
RDLs
225x8
275x8
275x8
315x8
Conventional and sumo pulls, alternating. 365 for 20 singles. I canāt get into any sort of decent sumo pulling positions. These were incredibly light but back was rounded, especially with sumo. Some improvement in later sets
Chins
+45Ć10
+45Ć10
+45Ć10
+45Ć8
+45Ć8
+45Ć6
Handstands SS/ leg raises
6/14 push
30 pull aparts, 30 second hang from chin up bar between each set
Strict press
Barx3
Barx3
Barx3
65x3
95x3
115x3
135x3
Push Press
155x3
185 for 6 triples
Dips
Bwxstretch
+45Ć5
+90Ć5
+135Ć5
+160Ć5 PR
+45Ć10
60 second hold with elbows unlocked
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Goals for end of 2017, programming laid out for them:
275 overhead
455, 405x3 front squat
335, 225x8 power clean
185x20 clean and press
605x3 deadlift
620x15 high handle trap bar deadlift
+180x8 dips
+135Ć8 chin ups
275x30 lunges with SSB bar
6 minute mile with a 50 lb vest
Those are some impressive goals, where are you at with them all currently?
225 overhead (just to clarify, neither this nor the goal is a strict press)
365 front squat, but that was multiple singles with low rest. Hoping itās close to 4 currently, but havenāt tested.
135x24 clean and press in a bit over a minute, havenāt tested high reps often
605x2, donāt know how it happened to be honest
580x16 trap bar deadlift
160x6 dips this morning
115x5 chin ups
225x20ish lunges with a straight bar
Ran a 10 minute mile in a vest, literally hadnāt ran any distance over a couple hundred yards in years
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6/15 Lower
Much more through warm-up today. Felt really snappy
Front squat, no belt
Barx3
Barx3
135x3
185x3
225x1
275x1
305 for 10 singles
Power clean from hang
135x3
185x2
230 for 6 doubles
Leg raises
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Work has changed dramatically, and it is now much, much less physical than before. I used to carry 120 lb. sheets of wood over my head for 10+ hours every week day, and now that has been all but eliminated.
Iām betting some weight gain will come on quickly.