Ouch! We’ll see but I’m not sure I want to get this low, most likely my T-levels, performance and energy would take a month to recover from this
I see you have found my push ups video. Bit hurtful, but okay.
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Amazing! How far from the mountains do you live?
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From these, around 75 kms. But France isn’t that big a country. I’m like 3h30 from the Alpes
Thank you but I don’t think hiking is such hard work that it can’t be done with soreness, especially a 4 hours one! I just think I love sports, I have great mental toughness and some free time. But anyone can kill himself in the gym doing whatever bullshit. On one hand I want to go easier at it and recover more, but on the other hand I’m not sure I’ll ever have again this much free time in my life ahah
04/03
A1. Bench Press 4 x 3 with 100 kgs
A2. Plyo Push-Ups 4 x 5
A3. Med Ball Chest Throw 4 x 5 with 10 kgs ball
A4. Band-Assisted Plyo Push-Ups
B. Chest-Supported Row Machine 3 x 8 with 80 kgs
C. Rower 10 minutes + 500 m sprint
Little session today, didn’t felt the need to do extra work. The bench at this gym are the most horrible awkward ever, and without a spotter they are super cumbersome. Like I almost didn’t get the bar out of the rack the first time on the bench! I had to get my elbows out and all…
Felt nice otherwise, first 3 sets gradually better, 4th same or maybe a bit less
The rowing machine felt really great, then a little sweat, nothing crazy today
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What muscles does this work? I’m thinking of taking my 100lb ball to a field and walking with it. I am trying to figure out how long to do this in place of 45 minutes elliptical.
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Your whole core gets destroyed, as well as traps and upper back to maintain posture. Also chest, arms and delt work, the extent of it depends on the height of the ball you choose.
These would be very different from elliptical! Carries, a nice goal for that objective would be 1 minute on, 1 minute resting, for like 5 rounds.
But it depends of your strength level and your goals. In either case I’d probably still do 10’ of steady state before doing this or HIIT with it (probably walking to the field with it will be enough lol this is brutal)
Personally I’d still do challenges with it and not just the carry, something that incorporates both like a Duku-duku (you do 10 Ball squat, you go to the other side of the field, do 10 ball toss over shoulder, come back to the other side of the field and repeat 4 more times, you should be toasted)
But if you just want to carry it you could aim for max distance with minimal rest. Something like one mile should be super brutal and enough of a workout lol (like the SEAL carry with a 60 kgs barbell on your back, you walk for a mile. Sounds easy, but is hell)
And the rest.
They only recover with regaining all of the weight, or more, and then holding that weight for a while.
Speaking from personal experience getting any leaner than you are now will come with performance and health drawbacks.
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Yes, I agree with you. Right now I think this is my ideal bodyweight. I am lean enough, and I feel amazing, and lifts and cardio are progressing. I plan to get leaner this time only for promotion/photoshoots
05/03 - Le Contraste Français
A1. Squat 4 x 3 with 120 kgs
A2. Box Jump 4 x 5
A3. Squat Jump 4 x 5 with 30 kgs
A4. Band Assisted Vertical Jump 4 x 5
B1. Lying Leg Curl 4 x 10 with 45 kgs
B2. Leg Extension 4 x 12 with 75 kgs
C. Band Good Morning 1 x 100
Alright, I won’t complain about my look again lol. Seeing myself in video, moving, I actually look good! Motherfucking back looking like a chinese weightlifter! Especially during the band assisted jumps, damn these erectors popping so much, bulging like I’m really a deadlift guy ahahah
I love these sessions, they really feel good. Just not much work afterwards because we already did so much extra work the rest of the week.
Squats felt great! Used to be a few months ago, 120 beltless was very tough, now it didn’t bother me at all. Core work is paying. Might have realized why pushing my knees out too much wasn’t helping when I tried today: my left foot was collapsing outward in my shoe → less stability
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This is what I ended up doing last night. After the first one, I was thinking F’it, I’m going to just ride my bike. But decided to at least do 5 times. I thought about doing squats at each end, but they were already kicking my butt. Once I finished 5, I went inside and quickly started to fade. Next time I will do cardio to warm up. My back was killing me.
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It’s complaining about your look which got you to this level mate 
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Come see me in five years.
This is great for your mental health. After years of self abuse, I had a moment where I noticed I had arrived - I achieved my goal. For some reason, we seem to be blinded to it when we look in the mirror.
Screw that - photoshop, brother. Everyone’s doing it. 
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Damn. You caught me.
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You’re right, I meant bodyfat level actually, I’m still planning on gaining a few more kilos of muscle…
I had this conversation not long ago ahah. I don’t want to, because I think honesty and trust are key values as an individual and a coach. If you coach someone (even more if I get into S&C with actual athletes competing) you have their gains, their time, their money and their health in your hand. This is a bond that requires honesty and trust. I don’t want to scam and lie to people, and I think the first step is to be honest about what I look and my lifts. And it’s okay, because for regular people, and even a lot of people that go to the gym: I look like a tank and I have great performances ahah
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08/03 - Morning session
WOD
5 RFT
6 Power snatches 60 kgs
9 Overhead squats
600m Echo bike
60 Double-unders
This was tough really. 60 was too much for me that day, was quite tired (didn(t slept that great for once, probably that one girl stress related). With fatigue, a bit of right shoulder instability during the OVH. So I’m going to continue and add more instability work, and hammer external rotation more
08/03 - Afternoon session
A. Close-grip Bench press 1 x 114kgs, 3 x 100 kgs
B1. Dumbbell Bench press 4 x 9 with 36 kgs
B2. Bent-over Row 4 x 8 with 80 kgs
B3. Plank Kettlebell Pull-throughs
C1. One-arm Kettlebell Press 4 x 10 with 20 kgs
C2. Lats-Pulldowns 4 x 10 with 75 kgs
C3. Banded Crunches 4 x 12
Chest being quite sore/tense/tiny hurtful. Most likely micro-trauma or overuse on my right pec at the start of the scapular tendon. Most likely the power work. This week it is back so I’ll assess next monday. Performance was still there, but it felt like if was constantly super sore. If it’s still there on monday I’ll take an upper body deload.
Did the rest of the session nice and slow, focusing on quality reps, and generally easier work (even though I did more reps)
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Hmmmmm…
Something doesn’t add up here.
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Indeed but the tiredness and stress that day were because of a life event, not training. And I was talking about adding more instability work, which is almost rehab, intensity is lower with more RIR and general weight lighter.
I failed to mention aslo that 114 close-grip is an all time PR!
09/03
Hike in the mountains. It was nice! High elevation so it felt like 3h hours of step ups ahah. But I’m feeling super good today and legs or knees aren’t sore like last week! Didn’t took photos from the top of the mount (600 m), only vids which I’m lazy to upload. Landscape was great
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Mate, thats fucking awesome.
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10/03 - Lower max effort
A. Zercher squat 1 x 150, 3 x 135
B. Hack Squat 4 x 8 with 10 kgs
C. Walking Lunges 3 x 12 per leg with 22 kgs DBs + 1 x 72 without weight
D. Good Morning 4 x 10 with 60 kgs
E. Back Hyperextensions 1 x 20, 2 x 15
Legs felt good, new PR baby
Well I did 150 already but depth was more shallow, bar was wiggling around, my upper back was collapsing and I was more bent-over, plus I was fatter, so to me it’s a PR. I could have gone heavier, 155 fore sure, probably 160? But I decided it was good enough for today.
Pussy or smart, you judge!
135 x 3 felt as good as they could be, definitely got a bit more in me (got the vids also but who wants to watch it?)
Second week of hack squatting in forever, I added 20 kilos, close stance, as deep as I can. Nice exercise. The lunges were horrible and I was on fire, the GM were so hard on the abs as always (that’s why I love them…) and the hyper were just a nightmare! We weren’t waiting a lot between sets (maybe 45-60 seconds tops) but oh God damn my hammies especially were just burning WAY too much. For real these last two sets just sucked the life out of me and it took me 5 seconds to get off the thing
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Very strong stuff! Keept it up
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