Demigod before 35 (Aldebaran)

Training Training Logs
2344

Only way to thank him now is to pass on his memory.

I love french contrast

I’m writing the 3 first “cookie cutters” I’ll be releasing, Thor, Odin and Loki.

I wanted them 3 to alternate weeks with different qualities.

Me and my mate are doing Thor right now, alternating strength and power (french contrast) weeks and not only it has been lots of fun, I feel good and have been making progress despite having nutrition and sleep in the gutter.

A client will be starting Odin, which is way more classical in his form today, alternating hypertrophy and strength (layer system) weeks

I still don’t know how I want to do Loki, the hypertrophy and power one. I wanted to also alternate weeks to stay in the same theme.

But maybe I could just do both all the time? Problem is that french contrast is very taxing, you shouldn’t do muhc afterwards. Or perhaps having a boidybuilding day and a power day in the same week in the upper/lower fashion. I think it would work greatly, but it wouldn’t have the alternating weeks flavour

So I don’t know yet

If anyone here wants any of them, I could translate them and send it to you, my pleasure

6 Likes
2345

Power week

A1. Incline Bench with 4 secs eccentric 4 x 4 with 75 kgs

A2. Plyo Push-ups 4 x 4

A3. DB Shoulder Press with bands 4 x 4 with 20 kgs

A4. Med Ball Toss 4 x 3

B. meadows Row 4 x 8 with 45 kgs + bar

C1. Reverse Flyes 4 x 12 with 8 kgs

C2. DB Triceps Extension on Floor 4 x 8 with 12 kgs

Felt powerful. Had a really bad day. It was nice to steam off in the gym. Sets were done with lots of grunting and brutal intent

My general power/speed really has improved a lot

5 Likes
2346

Are you taking short breaks between these, or is it just “bam bam bam bam”, one exercise into the next?

2347

Maybe 15 seconds tops? Or sometimes just 5

1 Like
2348

To elaborate, we’re more training power endurance here. Rest periods are usually 15-20 secs for the majority of coaches, ideally you would shoot from 0 to 45 secs. If we were to use actual complete rest periods like 3 minutes, it would train more peak power.

The target of this program is athletes (football, rugby, hockey, crossfit, strongman whatever) this is why the most technical lifts are done at the end of the workouts for instance, or that you have very long bouts of annoying effort (like the power clean straight after carries and zercher cycles)

An athlete has to remain technical and strong when tired. I did a double at 115 on the bench the other day, but it was after OHP, pull-ups, dips, horizontal pull-ups, muscle snatches, OVH carries, abs work… so it’s really not the same as when starting the session LOL

Also here’s one for you, I tried it and it was deceptively efficient and feeling great! Not much space in this gym so we did Goblet Carry and DB Front Rack Carry. Goblet carries were amazing actually! So simple!

I messed up the videos names :joy:

More power work

A1. Squat 4’’ eccentric 4 x 4 with 100 kgs

A2. Drop vertical jump 4 x 2

A3. Vertical jump against bands 4 x 4

A4. Jumping Lunges 4 x 8

B. Back squat carry 3 x 30 m with 150 kgs

C1. Explosive Banded RDL 4 x 6 with 60 kgs + bands

C2. Side Planks 4 x 15’’ per side

Squat were feeling very tough today… Most likely fatigue from this weekend. Also lots of financial stress. I also scratched a car when parking and that’s 1/4 of minimum wage to repair it (more than what I earned this month for now rofl). I’m still not on benefits, this month I finish at 0€ or a bit less. Things have to move

7 Likes
2349

Love those combos! I could probably do the same with just DBs. Thanks for the inspiration, amigo.

1 Like
2350

Cardiac output

25 mins cycling + 25 mins running

Tried not to go easy, but with the running I always tend to accelerate

Right lower back/hip a bit messy afterwards. I think I strained a bit during the very unstable BSS lol or it was the back squatc arry. Anyway I won’t be doing this anymore, I don’t like it

4 Likes
2351

Did 2 more power sessions but It’s still french Contrast, nothing special to see here. Felt stronger with a very slightly closer grip on the bench

Today doing cardio again…Wasn’t the worst experience of my life

2 x 8 sets of 30/30 secs running at 15 and 3 kmh

3 Likes
2352

How the fuck do you run at 3km???

1 Like
2353

You don’t you just walk rofl but you get the idea, to really rest

1 Like
2354

IMG-20210814-WA0007

From 2 days ago. Sun’s out, guns out :sunglasses:

Bringing myself to eating way less crap, but I still have trouble resisting to go out

9 Likes
2355

Great work! Looking jacked!

What about alcohol… :stuck_out_tongue_closed_eyes:

1 Like
2356

Way less! But not zero :stuck_out_tongue_closed_eyes:

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2357

Are you on a mission or something? :smiley:

2 Likes
2358

Yes. I despise alcohol :stuck_out_tongue_closed_eyes::stuck_out_tongue_closed_eyes:

2359

Then don’t drink it, I guess?

6 Likes
2360

I haven’t and don’t plan to.

I questioned you guys about it bc you guys mentioned making healthier choices

1 Like
2361

I think I’m healthy enough. Not the healthiest but healthy enough.

My reasoning behind less alcohol and junk food is purely for aesthetics and performance for my coaching business. (I’m drinking heavy 57 degrees jamaican rum right now hehe)

2 Likes
2362

For the record I am not at all upset.

Neither I nor @aldebaran are stupid and we do know about the risks/ down sides of our drug consumption as well as the positive sides (yes, there is such a thing).

2 Likes
2363

Never claimed you guys were
Most obese ppl are also aware of the importance of eating healthy and exercising.
a little nudge never hurts :stuck_out_tongue_closed_eyes:

2 Likes