Really want to see Ryan against his Death squad team mate for the final.
Hoping for a Kendall Reusing upset but feel like Gabi Garcia is a lock for gold
1 Like
Watching ADCC and drafting my next program. Looking to finish up Easy Strength 1.0 in mid-October. Then go back to Full Body RPM for a second run of that program for nine weeks to finish off the year.
One difference from Full Body RPM 1.0 will be the addition of loaded carries as a finisher. I’d considered a fifth “carries ‘n’ curls” day. But I think the carries - especially doing a variety of them - will work well with the format of and my goals for Full Body RPM 2.0.
3 Likes
MONDAY
BW: 148.2 lbs
waist: 33 3/4"
Easy Strength W5 D1
Warmup
Goblet squat 60 lbs 2 x 5 superset with broad jumps BW 2 x 5
Deadlift
135 lbs x 5
170 lbs x 3
200 lbs 3 x 3
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
70 lbs x 8
90 lbs 2 x 5
superset with pullups +45 lbs 2 x 5
Loaded carry
Overhead 25 lbs DBs
2 x 60 steps
1 Like
TUESDAY
BW: 146.6 lbs
waist: 33 1/4"
Easy Strength W5 D2
Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps BW 2 x 5
Deadlift
135 lbs x 5
170 lbs x 3
200 lbs 3 x 3
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
70 lbs x 8
90 lbs 2 x 5
superset with pullups +45 lbs 2 x 5
Loaded carry
Farmers 50 lbs DBs
2 x 60 steps
2 Likes
WEDNESDAY
BW: 147.8 lbs
waist: 32 3/4"
Easy Strength W5 D3
Warmup
Goblet squat 60 lbs 2 x 5 superset with broad jumps 2 x 5
Deadlift
135 lbs x 5
170 lbs x 3
200 lbs x 5
215 lbs x 3
225 lbs x 2
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
70 lbs x 8
90 lbs x 5
100 lbs x 3
105 lbs x 2
superset with pullups
+45 lbs x 5
+50 lbs x 3
+55 lbs x 2
Loaded carry
Pinch grip 25 lbs bumper plates
2 x 60 steps
Focusing on getting to sleep between 10pm and 11pm - locking in at least 7 hours a night. Also emphasizing protein now that my weight - thanks to a combination of travel and sub-par health - has moved very close to my target (i.e., 145 lbs and/or 32" waist).
2 Likes
THURSDAY
BW: 146.0 lbs
waist: 32 3/4"
Easy Strength W5 D4
Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps 2 x 5
Deadlift
135 lbs x 5
175 lbs x 3
205 lbs 3 x 3
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
75 lbs x 8
90 lbs 2 x 5
superset with pullups +50 lbs 2 x 5
Loaded carry
Zercher (two 45 lb bumper plates)
2 x 60 steps
2 Likes
Dang mate, you’re wasting away now! 
Food intake obviously right on point!?
1 Like
The calories have definitely been on the low side. A week of business travel and a post-trip cold have also played a pretty big role.
That said, I’m going to try and stay down here - focusing on recomp with extra high levels of protein.
2 Likes
FRIDAY
BW: 144.4 lbs
waist: 33"
Easy Strength W5 D5
Warmup
Goblet squat 60 lbs 2 x 5 superset with broad jumps 2 x 5
Deadlift
135 lbs x 5
175 lbs x 3
205 lbs 3 x 3
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
75 lbs x 8
90 lbs 2 x 5
superset with pullups +50 lbs 2 x 5
Loaded carry
OH/Farmer’s (25 lbs DB / 50 lbs DB)
2 x 60 steps
2 Likes
#truth
1 Like
MONDAY
BW: 147.2 lbs
waist: 32 3/4"
Easy Strength W6 D1
Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps 2 x 5
Deadlift
135 lbs x 5
175 lbs x 3
205 lbs 3 x 3
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
75 lbs x 8
90 lbs 2 x 5
superset with pullups +50 lbs 2 x 5
Loaded carry
Overhead 25 lbs DBs
2 x 60 steps
2 Likes
TUESDAY
BW: 146.0 lbs
waist: 32 3/4"
Easy Strength W6 D2
Warmup
Goblet squat 60 lbs 2 x 5 superset with broad jumps 2 x 5
Deadlift
135 lbs x 3
175 lbs x 3
205 lbs x 1
220 lbs x 1
230 lbs x 1
240 lbs x 1
250 lbs x 1
260 lbs x 1
superset with HLRs/HKRs 6 x 6
OHP
bar x 10
75 lbs x 8
95 lbs x 1
100 lbs x 1
105 lbs x 1
110 lbs x 1
115 lbs x 1
120 lbs x 1 (!)
superset with pullups +50 lbs x 1
+55 lbs x 1
+60 lbs x 1
+65 lbs x 1
+70 lbs x 1
+75 lbs x 1
Loaded carry
Farmers walk 50 lbs DBs
2 x 60 steps
2 Likes
WEDNESDAY
BW: 146.6 lbs
waist: 23 1/2"
Easy Strength W6 D3
Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps 2 x 5
Deadlift
135 lbs x 3
175 lbs x 3
200 lbs x 10
superset with HLRs/HKRs BW x 10
OHP
bar x 10
75 lbs x 8
95 lbs x 10 (!)
superset with pullups +45 lbs x 10 (!)
Loaded carry
Pinch grip two 25 lbs bumper plates
2 x 60 steps
2 Likes
FRIDAY
BW: 149.4 lbs
waist: 33"
Easy Strength W6 D4
Warmup
Goblet squat 60 lbs 2 x 5 superset with broad jumps 2 x 5
Deadlift
135 lbs x 5
175 lbs x 3
210 lbs 3 x 3
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
75 lbs x 8
100 lbs 2 x 5
superset with pullups +55 lbs 2 x 5
Loaded carry
Zercher two 45 lb bumper plates
2 x 60 steps
2 Likes
Will probably do a second round of Alsruhe’s RPM Full Body when I’m done with my first run of Easy Strength in a few weeks. After that, though, I’m looking at this to balance out the deadlift/vertical pull & push emphasis of Easy Strength.
1 Like
MONDAY
BW: 147.2 lbs
waist: 33 1/2"
Easy Strength W6 D5
Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps 2 x 5
Deadlift
135 lbs x 5
175 lbs x 3
210 lbs x 5
215 lbs 2 x 3
220 lbs 3 x 2
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
75 lbs x 8
100 lbs x 5
105 lbs 2 x 3
110 lbs 3 x 2
superset with pullups
+55 lbs x 5
+60 lbs 2 x 3
+65 lbs 3 x 2
Loaded carry
OH + Farmers (25 lbs + 50 lbs)
2 x 60 steps
Two more weeks/10 sessions to go. Adding five pounds to the deadlifts and 2 1/2 pounds to the OHP and pullups. Feeling as if I’m nearing a plateau with these lifts right now and may be due for a change. I’ve got about 9-10 weeks before the Xmas break - undecided between S&C (RPM Full Body 2.0), minimalist size and strength (Thibaudeau’s Zercher squat & bench program), and bodybuilding (Dogg Crapp).
The upper body work has started to feel pretty tough, maybe because of the weight loss (I’m not feeling anything different in the deadlifts over the past few weeks). Need to make sure my nutrition is on point, especially keeping protein at 135g/day minimum.
2 Likes
Toughest lift to improve over time, solid.
Deload week then reassess?
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It really is. I’ll spend another two weeks with Easy Strength and then maybe test my deadlift and OHP.
1 Like
TUESDAY
BW: 147.8 lbs
waist: 33 1/2"
Easy Strength W7 D1
Warmup
Goblet squat 65 lbs 2 x 5 superset with broad jumps 2 x 5
Deadlift
135 lbs x 5
185 lbs x 3
205 lbs 3 x 3
superset with HLRs/HKRs 3 x 6
OHP
bar x 10
75 lbs x 8
92.5 lbs 2 x 5
superset with pullups
+55 lbs 2 x 5
Loaded carry
OH two 25 lbs DBs
3 x 60 steps
1 Like
Tuesday Night Jiu-Jitsu
Tutored class - which means walking around in the white belt section of the room helping them do the techniques properly. An unofficial role, but one I’ve fulfilled for the past few years, pre-COVID. Seems helpful to me; I train Tuesdays and Thursdays, which are the intermediate/advance technique classes and a lot of these white belts are totally lost without some in-class guidance.
Trained two six-minute live rounds afterwards. That’s pretty much all that’s structured; folks can roll on their own afterwards as much as they want. Worked on open guard pass basics in my first round: posture, breaking and defending against grips. A lot of movement and torreando passing. In my second round, I focused on the near-side underhook half guard pass, and transition to mount. Tried to submit with Gordon Ryan’s smother-from-mount technique. Was able to get the underhooks and the arms overhead, but no tap. Won’t do that often; I need to work on my mount-to-back transitions. But it was good work as I get back into the flow of things.
Did some drilling with my first live training partner after that to finish - mostly helping him work on an armbar from a guard pull.
3 Likes