Smort
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Program design, not yours, in general confuse me. Unless a person had a family, isn’t the weekend the best time to train? Stress is otherwise low, so you could train more/harder. Yet, the weekend is always of or contains the least amount of work in most programs. Backwards if you ask me.
This is also how I view it. But then I realize that some people have this idea of having crazy social lives on the weekends, so I can understand why programs are set up in this way. I tend to save the quicker and/or less mentally taxing sessions for weekdays.
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No but it’s ok since I come from a pseudo-layoff and my goals are very reasonable in each category
Yes, exactly why John Meadows would program his harder days on the weekend. But I’ll be working only on the weekends so…
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Every 6-day program of his I’ve read has Sunday tagged as family day
That’s why I was discussing it more in the general sense
I have done it either way but some people like the weekend for leisure time or want to take drugs and then need to recover from taking drugs. For me it depends on the kind of job that I do and how that impacts me.
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What? You mean drugs like PEDs or like coke?
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Interesting that you thought about PEDs and coke before alcohol, tobacco and marijuana. PEDs are not dependent on the week day/ weekend.
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Nothing I used to love more than hitting the clubs and getting out of my face on PEDs 
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Yeah I wasn’t understanding, I’m drunk precisely. Tobacco and majijuana aren’t day dependant as well either usually.
Perfect mate, have fun 
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Thanks mate, the good thing about drinking rarely now is that I don’t need much to get drunk so it’s both cheaper and easier to recover ahahah
15/02 - The Return
Morning session:
A. Snatch grip high-pull + Power Snatch + Snatch 10 sets up to 80% of max
B. WOD
25’ AMRAP
30 cal assault bike
20 m lunges with two 22,5 kgs dumbbells
10 burpees to squat clean with two 22,5 dumbbells
Was at one of my teacher’s box. Amazing, huge place, as well as the big complex outside! Stayed there most of the day, to see how he coaches, chatting and all, good fun. Then some olympic lifting work with her smoking hot intern who qualified for French Olympic lifting championship. Then a horrible WOD. The burpees whatever were just pure hell, then chaining on the assault bike when you were so out of breath was just an unpleasant experience lol
Afternoon: Athletic Conjugate day 1 - Preparatory week
A. Bench press 3 x 3 with 90 kgs
B1. Z- press 4 x 6 with 50-60 kgs
B2. Pull-ups 4 x 8
B3. L-sit 4 x 20’’
C1. JM press 4 x 6 with 50 kgs
C2. T-bar row 4 x 8 with 100-80 kgs
C2. V-ups 4 x 10
D. Band pressdowns 1 x 100
Back to the gym! I’ve written my program, and athletic conjugate based from method used for football and some other nice stuff. “Easy” week to start things back and getting used to this. So The “max effort” has been replaced with only 3 x 3 with 80%
Set the goal to do every set on RPE 7-8 this week, and we managed not to overshoot.
Doing it with my mate, this is so exciting! I feel pretty much sore tonight ahah, gonna break the bed hard! I’m especially eager for my dynamic days… Two first week will be using undulating explosive sets, then 4 weeks of French contrast + some delicacies… YUM
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Athletic Conjugate - Day 2
A. Back Squat 3 x 3 with 120 kgs
B. Deadlift 3 x 3 with 150 kgs
C. Stiff-leg Deadlift 3 x 5 with 120 kgs
D. Leg Press 4 x 8 with 3 plates
E. Standing One-Leg Curl 4 x 10 with 20 kgs
Nothing fancy here, juste simple, brutal work. Preparatory week so just 3 x 3 at 80%, getting used to the groove and being back to the gym. Ass is SORE AF from yesterday’s WOD. Like crazy levels of soreness. These damn walking lunges! Standing curls felt good, but left leg is way weaker…
My whole posterior chain is now destroyed
I have more booty than your girl
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Athletic Conjugate - Day 3
50’ of cycling (it was raining and this is not a fun run so I don’t care what conditioning I did 
)
Athletic Conjugate - Day 4 - Dynamic Upper
A1. Speed DB Bench 4 x 5 with 24 kgs DBs
A2. Undulating Bench Press 4 x 5 with 70, 85, 70, 85 kgs
B1. Med Ball Slam 4 x 5 with 10 kgs
B2. Undulating One-Arm Row 4 x 5 with 26, 38, 26, 38 kgs
C1. Med Ball Kneeling Chest Throw 4 x 5 with 10 kgs
C2. Undulating DB Military Press 4 x 5 with 18, 24, 18, 24 kgs
D. 3 x 10 Lateral Raises + 10 Hammer Curls + 10 Lying Paused DBs Extensions with 10 kgs DBs
E. Band Curls 1 x 100
Really cool session, nice to train like an athlete. You only have 30-45 seconds between A1 and A2, and A2 and A1. So it’s power-endurance as well. As the sets progressed the weight felt lighter and lighter, moving faster and faster! Excepted on the DB press lol the 24 felt heavyyyy, not the 18
Got a decent pump, good muscle feeling! Little circuit at the end, nothing crazy, no failure, just to get the machine back. Really enjoyable session. My mate had his muscles burning hard, he’s not used at all to speed work ahahah
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Where’s that 45 minute run?
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I confess that rain and absent partner turned it into cycling ergometer…
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19/02 - Day 5 - Dynamic Lower
A1. Broad Jumps 4 x 5
A2. Undulating RDL 4 x 5 with 120/90 kgs
B1. Box Jumps 4 x 5
B2. Undulating Front Squat 4 x 5 with 90/70 kgs
C1. Box Jumps 4 x 5
C2. Plyo-Push-Ups on Box 4 x 5
C3. Back Squat with 50% 4 x 5
C4. Push Press with 70% 4 x 5
C5. Explosive Horizontal Pull-Up 4 x 5
There’s only 30-45 secs between all exercises of the supersets like A1 and A2, and A2 and A1, so this is also power endurance.
Also all my workout now use a big warm-up. 8’ of ergometer to get ready (and burn some calories) + 1 “mini workout” à la westside or 2 on dynamic days. Today was Bar RDL + Lunges + Cossack Lunges + 3/4 Lunges + Roll-over to Split Touch then it was box jumps for activation: with box on front, on the left, on the right, on the back. Box behind felt very weird!
Anyway, tough workout but staying again far from failure so this is good! It uses CNS for sure but as sets progress bar speed as well!
Guys please check my 90 kgs Front squat. @j4gga2 @Voxel @Koestrizer @dagill2
As you can see my knees always want to come in. It’s more obvious on front squats, but happens as well on back squat starting aroung 120-130 kgs. I’ve had a natural valgus my whole life. I read that’s it’s not necessarily glute weakness but more a question of muscle coordination/glute activation. Indeed I tried in the past doing X-band walks, Bad girl machine or whatever but it didn’t change much. I guess I’ll have to do slow tempo and paused front squats? Granted this is a bit of a fatigued state but there’s only 75% on the bar
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