You in merica?
No in France
Damn. Had an idea but being overseas makes it not doable.
Lunges until you can’t do anymore. Bulgarian drop sets of death. 8 reps, hold bottom for 8 sec, decrease weight, repeat for four total sets and then do the other side. They will still hurt even if you don’t have any weight. Just do 8 reps and a hold over and over.
Jump squats, step ups (without pushing off your trail leg).
I did a weekly workout at the gym for about 16 weeks when I went to my first police academy. Other than that, I did close to 1000 push ups a week and ran slowly for 2-6 miles a couple times a week. We were allowed to use the gym in the evenings after the 16ish week point and I was back to normal in about two weeks.
You’ll be fine.
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Yeah or timed constant tension sets.
Add 30 seconds each week and ignore reps, just go for burn
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Sounds like Hungarian Oak Leg Blast.
@aldebaran find someone that weighs 135lbs and do the squats from that program
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what about some sand bag training, do you have access to a sack or bag you can fill with sand ??
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Blew bigger whole in my bank account than me countries budget deficit to get equipment for meself lol. If actual equipment is out of the question you could improvise some. Bodyweight is aight for high volumes but some movements may need resistance to get a decent hypertrophy/volume stimulus or else it’s just endurance/work capacity which isn’t bad.
If u have someone who can jump on your back for pushups and squats ur good. Back filled with heavy stuff works too for many movements. Pistol squats, lunges and split squats need less weight for a solid stimulus. Hinging patterns be pretty tough to load adequately unless u have some nicely sized rocks around to pick up. Rows you can load up the back pack again (hopefully it’s durable). So that covers lots of movement patterns.
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That sucks - really sorry to hear it.
I can only echo the suggestion of getting a pull up bar and a few heavy bands - that will get you a long way.
Back when the lockdown was in effect here, I found a lot of inspiration in the Athlean-X The PERFECT Home Workout program - you can follow it as written (it is hard) or pluck some exercises you like. (which is what I did)
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Leg day - 24/09
A. Squat 1 x 20 with 100 kgs
B. Seated leg curl 1 x 10, 1 x 10 + 10 partials + 10 secs iso-hold with 55 kgs
C. Lunges 1 x 10 per leg with 60 kgs, 2 x 6 with 70 kgs
D. Leg extension 2 x 10 with 60 and 70 kgs, 1 x 10 + 7 + 6 with 70, 50, 35 kgs
E. Good mornings 3 x 8 with 70 kgs
F. Standing calf raises 2 x 10 + 10 partials + 15 secs stretch hold with 100 kgs
G. Pull-through 3 x 15 with 15 kgs
So, I had never done a 20 reps squats, and since this is probably my last leg day for a while, I decided to go a bit harder. Had not done high bar in 10 weeks, but honestly I felt just at home. Much more stable and everything. But perhaps I should have put my belt on? This was tough. On reps 19 and 20 my abs exploded. They never worked so hard in my whole life. I thought my torse was gonna fold in two. And well on rep 20 you can see it collapsed a bit.
@guineapig I checked the squat video you posted on Voxel log one or two days ago. And yeah I was already putting myself in a PPT, which is helping me (you can see my posture) but still haven’t figured apparently how to have a really tight, and solid torso. It happened as well on my front squat max efforts. Any tips on how to prevent upper back collapse? Perhaps I just should do abs ahah. Recen articles I read about weightlifting motivated me to go back to it. It’s been almost 2 years. Anyway, happy that form didn’t degrade too much despite the fatigue. And perhaps I’m wrong but I feel I am stronger when going a bit deeper and faster on the eccentric
Really good feelings with the seated leg curls. And it burned like crazy. Happy about the lunges as well. Not going too hard here, because balance and all is still not great. Tried to focus on pushing through the heel and not let the weight come on my toes, it helped.
Went crazy hard on the extensions though. Reps 9 -10 I was only at 80% of the ROM but still giving every ounce of energy I had.
By the time I got to goodmornings my legs were toast lol, they were shaking and weren’t very stable anymore ahahah
Just did some cable pull-through to unwind and relieve some mental pressure. This whole thing lasted almost 2 hours, it was gruesome ahahah
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100 x 20 is no joke and they were good reps. Very nice work mate.
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Reps looked solid enough. Wouldn’t recommend sets of 20 if u wanna avoid form breakdown.
I think a lot of it is in the set up before u unrack which ur vid doesn’t show. Maintaining a good set up throughout a set is hard especially with high reps
2 parts to the set up, back and torso, that need to be fully tight as though u are already under load before the bar is unracked. Many ways to set up but this is where u want to end up. Same principles high bar or low bar.
If u check my set up below I like to approach the bar with my pelvis and ribs about in neutral. I’m setting my back first, mostly scapula depression (down as opposed to retraction but that seems to work best for me) and tensing of the back. Then I pull myself under the bar AKA get the lats flexed also. I drive my back into the bar sorta diagonally until I get it tight and it feels good.
So that’s the back in place. Next I check me ribs and pelvis again because sometimes u can lose neutral position while setting up your back. I rotate ribs/pelvis into neutral if required and this should half switch on everything: core musculature, glutes, hams, etc.
So far everything is tight and half switched on. Just from the first half of your set up there’s constant progressively greater tension being applied into the bar as u set up in sequence. It’s hard to put a number on it but at this point we are exerting maybe 70% + of the force that is required to unrack into the bar (which can be dangerous if you’ve seen my monolift mishap from a little bit ago).
Anyways final steps are to take a big breath in. Your neutral spine positioning and core activation in conjunction with a breath in will generate tremendous tension. As u finish the breath u execute something called a Valsalva maneuver which is hard to describe for me but pretty much you flex everything as though you are trying to exhale forcefully using your respiratory muscles to push all the air out but don’t let any of the air out. This generates maximal torso stiffness/tension and locks everything in that you’ve set up.
Then you wedge your hips in/under the bar at which point you are at 95-100% tension into the bar and it’ll want to pop out on it’s own.
Something I’ve been playing with recently is putting a bit of force through my feet throughout the set up process. Like 20% force to get feedback from my body and the bar that I’m tight. I find this useful on a monolift where u need to set your feet right in the first place before unracking as opposed to walking it out into the right spot.
That’s how I do it at least. You’ll play around yourself with the things, finding what works best for you and troubleshooting as you go.
As far as maintaining a good set up goes the back tightness you set up with is maintained by keeping the back musculature constantly flexed like during your set up. Can easy enough to forgetti. For your torso/brace you can top up air and re brace at the top of each rep or every few would be better. So u need every element of the original torso set up for it to keep working: neutral ribs/pelvis, activation of torso muscles, breathing and bracing + valsalva. This is pretty hard actually and most often you’re tightness will degrade over a high rep set.
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Thanks! I think the crazy BB stuff I’ve been doing helped with the mental toughness, because yeah it was really tough, but now my mind is more resilient than my body ahahah. Physically my legs could have done a couple (but they were burning like hell), but my abs and back apparently noooo
Thank you for the long and thorough answer, I’ve got a lot to watch. I think set is pretty good for legs and hips, but I usually don’t flex 100% my back with high bar, because firstly I don’t feel it as much as with low bar, and don’t feel the need as well. And I usually end up pulling the barbell too hard and it hurts my shoulders and all. I’ll work on this, but you probably are right. Even on my best squat ever, or the most grindiest, my abs/backed had never failed like that, so that’s probably because of 20 reps. Gonna do some good mornings!
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Good work man.
I always found lower back and grip suffered most in high rep squatting.
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Is even more important to have a stable back with high bar as u can attest to when starts going a bit shitty lol
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Grip? How can grip suffer? Actually my lower back felt super good. Probably all crazy erector stuff I’ve been doing for a year, but I was only feeling it in my quads and abs/upper back
I’ll keep that in mind, probably can work on being a bit more upright as well
When reps start getting difficult, I’d pull the bar into my back harder and harder. Its not like I was going to drop the bar or anything, obviously, it’s just uncomfortable.
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Nah I think ur back angle is in the good place. Forcing uprightedness often pulls ribs out of neutral into extension which fucks the whole system. Wud not recommend unless ur goal is just quads emphasis and u accept the consequences of less stability through the torso
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25/09 - Shoulders
A. Push press 2 x 6 with 80 kgs
B. Partial lateral raises 2 x 20 with 20 kgs DBs
C. Lateral raises 3 x 12 with 12 kgs
D. Rear-delts pec deck 1 x 30, 1 x 26 with 20 kgs
E. Chest-pulls 3 x 15 with 30 kgs
F. Haney shrugs 3 x 15 with 60 kgs
So I failed the push at 90, but then did 6 twice at 80. Could probably do 7 if I wasn’t a pussy. So I think technique is off. I feel I’m pushing too much on my toes. And sometimes the bar gets immediately away from me. On video my dip looks super short. maybe @Cyrrex the senseï can give me some pointers?
Not much to say about the rest. Around the same shoulder session as last time. Wanted to do Y raises but all the benches were taken. Went CRAZY hard on the rear delts.
Sprinkled some DL at 140 here and there. No warm-ups, no belt bo chalk. But I was surprised at how it was really easy and tight. It was to explain and correct form of a guy who was using 3 plates
I can probably go the gym tomorrow again one last time before it closes. If I do I guess I’ll do vanity work and get the biggest pump ever
I didn’t buy dumbbells in the end (out of stock anyway apart on the web) but a pair of 25 and 35 kgs bands. It will always be helpful, because well my 15 weren’t cutting it for my speed work. I can probably do plenty of cool stuff with it: band pushups, goodmorning, leg curls, leg extensions, triceps extensions… Perhaps even banded squats if that’s a thing? Or curls?
Anyway I’ll embrace the street workout life and go where they’ll train. I think my sessions will be something like that:
A. 1 or 2 skill work for 20-30 min (muscle-up, strict and kipping, kipping in general, kipping pull-ups, HSPU, handstand walks, double-unders)
B. Hypertrophy or power work for 20-30 min
C. Conditioning for 20 min
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Fuck your femurs are long
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