Triathlon Prep:
500m swim in 13 minutes. Was able to fix a couple problems, but it’s going to take a long time to really get a good foundation. It’s far more technical than any weightlifting movement, and it’s continuous so form breaks down quickly.
Free motion Ab:
70x20
100x16
100x15, 70x12
Decline Crunch
BWx10
Holding 45 lb plate x12
+45x8, BWx10
Forearm supported leg raises
2x25
Bit pressed for time.
We used to get these a lot in gymnastics after doing v ups. Your right the seal stretch position is the key!
For me it was always reverse crunches at the end of a workout that set me off. With a big ROM, the reverse crunch is an awesome movement.
How do you do these? Unless I’m thinking of a completely different movement, I rarely felt these very much in my abs.
The guy is a bit of a tool but it was the best video I could find, and he’s shredded to the bone. When you rollback at the peak you have to take advantage of the shortening of the abs, and just think about trying to touch your hips to your shoulders. That’ll get me cramping, ESPECIALLY if done at the end of an ab workout or a superset
Back Day
Pull-ups/BTN Pulldown superset x2. Can’t be bothered to write it out, but it sucked.
Snatch Grip Deads in smith machine, pause at top, slow eccentric
135x5
225x5
275x5
315x10
225x29
Cable Rows triple RP
11 on the stack x15, 8, 5
Plate Loaded Machine Preachers triple dropset
45x5
90x5
125x6, 90x7, 45x18
1 set of laterals to failure stopped counting around 30.
just what I was about to say,
225 x 29 damn Flap that looked nasty
Just channeling my inner @T3hPwnisher …with half the weight…in a machine with fixed ROM. I’m fortunate I always have this site to remind me that everything I do in the gym is unimpressive.
Did this last night at 11:30 PM right before leaving work. So it wasn’t much fun. I taped my hand up before going to the gym but felt the cut rip open around rep 10 of the 225 amrap set.
why did he put his camera so far away
Awesome, thanks dude. Gonna have to give these another go sometime.
I asked @Frank_C this a bit ago, but curious to hear your reasoning - why do you do ab exercises like these? Do you feel it builds strength, or do you think you’re lean enough that the hypertrophy will show, or do you just have that emotional need to do ab work? (No judgement there, definitely been there, done that.)
I have no hidden reason for asking, I’m just genuinely curious what makes you decide to do them.
Yup!
Yup!
Nope! I hate ab work. I don’t know why but it doesn’t feel like working any other muscle. But all the bracing in the world never gave me real strong abs. The strength and hypertrophy reasons are enough for me.
I’ve gone and swam 4 times in the past week, and things are getting easier. I’m gonna do and do a half hour of drill work in the pool before legs tomorrow. I’m settling in nicely to the idea of 3x a week training.
Today was focusing on high elbow position, and breathing during recovery. Still having a bit of trouble getting in as much air as I need and regulating how fast I’m blowing air out underwater so tomorrow is gonna be focusing on that and taking it easy on the distance and intensity. Spent a full hour in the pool.
This is a subject that i feel strongly about! Lol, one of the very few things training wise that really winds me up.
The logic astounds me, if people want impressive arms it’s all about training them as much and as hard as possible. Yet when people want an impressive 6 pack you dont need to train them, it’s all diet bro! Everyone has abs! (Everyone also has arms, chest, shoulders, back and legs last time I check but they have to be trained) They lean down and expect to look like physique guy abs, but have fuck all going on down there.
You can drastically change the appearance of your midsection, massively.
Just don’t do a bunch of heavily resisted oblique work. I used to push the weight on the side crunch on the 45* back extension and it made my torso rectangle shaped instead of V shaped.
DC-Inspired Program: Week 2, Leg Day
Banded hack squats
1 plate x5
2 plates x5
2 plates and a 25x3
2 plates and a 25, added band x7, 3, 2
1 plate and a 25 x20
SUPERSET
RDLs, 5 second eccentric
185x15
225x10
and
DB SLDLs, toes on 2x4
55s x10
55s x10
Leg Extensions
110x10
180x12
180x12, 90x10
30 sec quad stretch
Leg Curls
100x20
100x15
30 sec ham stretch
Adductor Machine, 5 second eccentric
125x11
Man, 3 days a week training is the tits. No joke, I feel fresh for every session and I’m able to give 100% effort. Plus I’m staying lean. Doing RDLs today, I caught a glimpse of myself from behind in a series of mirrors, and my arms, shoulders and back look enormous. No joke, a couple people were just staring at me the whole time. I look way bigger at 18-19 lbs lighter.
Drove to the Shenandoah mountains today, did our first hike with the boys - they’re 2 and 4, it was a 2-ish mile hike and a several hundred foot climb. The 4 year old was tired and the 2 year old was exhausted once we hit the top and I carried him most of the way back down on my shoulders, which got a little dicey when climbing down some rocks. Worked up a nice sweat though and got some cool pictures and great memories. Family is everything.
Enjoy it while it lasts mate, once they get older it’s all about hanging with their mates.
