Oh man, I love these exercises! I’m also doing the lunge w/ real foot elevated. I know what you mean about being close to the BSS, but they are different. How high of a rise are you using for each of these?
I use the bench for the BSS and then a riser that’s a teeny bit higher than a step.
I actually really enjoyed doing NROL4W! sounds so sissy (sorry cosgrove). And I’m actually afraid that I’m going to find 5x5 boring.
50 on the FSPP is awesome btw!
Hey Masch. At home I used my step for lunge but at gym I’ve been using the same bench as BSS. That’s my problem! I’m not hitting the front of my leg for lunges like before. They’ve become pretty much the same exercise.
I’ll take any little improvement. 50 was good but doggone elbows. Gives me something to work at…
Today’s Work
Wide-grip deadlift from box (which I abandoned after 1st set) 60/8 70/10 90/5
BSS 15’s/8 20’s/6
Underhand grip lat PD 60/10 70/10 75/6
Reverse lunge from box w/ reach 15’s/8 ea leg 20’s/4 ea leg
Skipped the DB prone Cuban snatch. Just thought I should confess. instead …
Pull-ups 80/1 90/4 (Kimba’s voice in my head makes me try one lower assist each time.)
Skip Swiss ball crunch and bench sit up with 10#DB extended up 10 x 2
DB Reverse Crunch BW 25/2
Roman Chair DB 15#/8 15#/15
Bar only squats for form 10x2
Went home and did pork chop fork lifts.
Yep, sounds like you’ve made them into the same exercise. No bother. BSS is one of my faves.
Yes, listen to the mighty Kimba! She speaks truths.
“Went home and did pork chop fork lifts.” - freaking awesome!
[quote]FreckleFace wrote:
Pull-ups 80/1 90/4 (Kimba’s voice in my head makes me try one lower assist each time.)
[/quote]
Nice work trying the 80. And you got one!
[quote]FreckleFace wrote:
Swear I’m going to start separating front squat/push presses into separate front squats so I can cross my arms and get my elbows up more. Maybe my bones are wrong but I just can’t get elbows horizontal or nearly so. Feels like I have the barbell pressing into my throat the higher my elbows. Then I can just do military press separately. [/quote]
Everyone feels like that when starting out front squatting. With a clean grip (which I am assuming you are using) the bar needs to rest on your front delts, not your collarbone. Bring your shoulders forward a bit (don’t round your upper back to do this) and force your elbows up high enough so that your fingertips only are on the bar. Your hands are not holding the bar in place as much as your front delts are. You will know that you are high enough when your elbows do not brush the tops of your thighs in the hole. Look at the bar positioning and his fingertips in this vid. Keep trying!
Mascherano - Sending you a pork chop w/ extra onions!
Kimba - Thanks. Hope skiing was the freshest powder! I don’t think I was ever more exhausted than a ski trip in Utah 10 years ago. I mean fall-down-legs-done-muscles-depleted-brain-fogged-I-might-be-in-trouble-tired. (Okay, I’ll spoil the ending, I lived to tell.) You earned your carb fest.
dianab - merci! Okay, I won’t switch to crossed arms but keep working with clean grip. I’ll work on delt forward awareness. Wow - his fingertips are pretty casual around the bar, maybe only two fingers under it.
Been meaning to update. Break from posting but not from working and lurking. Finished NROL Stage 2, went halfway through Stage 3 and got restless. Felt like I was getting bigger but not less fat. Spent a month doing other workouts from articles, such as
Then I tried to create my own carb cycling diet, tried to adopt the Flip Diet
Got frustrated and decided I was worth spending some coin on the help I needed to accomplish my goals. Enlisted the help of Jeff Kuh and six weeks after starting with his OMEP I’ve dropped 4% bodyfat and two inches off my waist. Doing his workouts … 4 weeks on Total Body Assault and 2 weeks into $5 Million Program and enjoying the help, the focus, and the rejuvenation.
That’s my latest story and I’m sticking to it.
You are all looking wonderful and doing amazing things. It’s nice to be here, no matter how quietly one sits and listens.
Hey Freckles! Glad to see you’re back!
Congrats on the positive results. Never heard of this guy Jeff Kuh, but I’m glad his program is working for you. Sticking with any program is the best way to get results 
Keep it up!
Freckleface, I’m glad to see you are still around. Folks come and they go around here, but I was hoping you’d actually stay as you are hella amusing.
I did some of his workouts that he posted on FA awhile ago, but I’m not about the fat loss so I moved on. If something is working for you, I absolutely fully support you in it. Go get 'em!
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