Eyeballing this comp
3 Likes
RE Lower
Time 55 min
Box squat: work up to 205x7 (10lb and 1 rep better than last time)
SGHP: 215x3, 190x2x3
GM to pins: 135x10
RH: 180x2x12
BW Hip abduction: 2x12
Notes:
- Iām back. Last stitch is out. I can close my hand. All the fatigue is dissipated
5 Likes
RE Upper
Time: 60 min
Bench: Work up to 185x8 (PR), 165x7
BTN Press: Work up to 115x7
Chins: Work up to 25x6, 15x6
Seated DB OHP: 40x2x12, 11
Ez bar curl: 70x15,14,13
Y-raise: 15x12,12, 5x15
7 Likes
Nice!
1 Like
Juarez valley 10: burpees (didnāt track time)
@throwawayfitness Do you know of any online dog training resources? (Like stuff to be able to work with dogs on your own)
2 Likes
a lot of free courses and some paid
canāt find his youtube. I watch it a lot.
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3 Likes
Very Good!
1 Like
@Friedrich @SvenG Thanks!
@throwawayfitness Thank you! I got signed up for it the other day!
ME Lower
High Bar Squat (closer than normal stance): work up to 275x1, 295x1, 315x1
DB BSS: 60āsx2x8
Medley: 60ft: 130lb SB, 200lb sb, drag sled with sandbags back (backward sled drag)x 3
Notes:
- I did some long pause squats with bar-225 for warm up. Idk if that killed my top end strength or what but they felt good
- I was fried after the medley. I might need to be more intentional with carbs around the weekend since thatās when events and max effort work will be
- @throwawayfitness @davemccright Iāve seen yāall both talk about volume recently and I have a question: With my quad accessory on this max effort day, I want to run with Bulgarian split squats for a while but 2x8 or 3x8 seems to be the sweet spot for reps Iāll do and weight I can load. In other words, I dread the 3x12 I was doing. If I were to run 2 sets of BSS, do I need another quad exercise on this day or is this a wait and see thing? (also I typically do backdowns for my max effort movement on this day). My other leg day is working up to a top set of 6-8 on a squat pattern (usually try to do it in 3 working sets) and the rest of the day is more posterior chain focused
- Forgot to add: @T3hPwnisher After doing SB carries for the first time in forever, I see why Dan John considers them single leg work. My hamstrings were pumped
8 Likes
You should do what you find works for you.
However, if I find something I donāt want to do, it means I need more of it.
5 Likes
Thatās a very fair point. For some reason, 12 reps I dread on BSS but Iām fine with sets of 8
4 Likes
I appreciate the question! I know this doesnāt sound super hardcore, but I think it may not be a bad idea to just add a leg extension on there after the 2 sets of BSS. Maybe even just a dropset with it. Itāll hit the quads a little differently, including hitting the rectus femoris, and isolate the quads more than the other two moves.
3 Likes
@davemccright Thanks! Iāll add them in for when Iām at the gym!
ME Upper
Yukon Bar bench (slight pause): 175x3, 185x3, 200x2, 180x2x3
JM Press: 65x8,85x8,105x8,125x8
Barbell row (focusing on letting my scaps round and retract): 155x4x10
DB Bench: 50x12,10,10
Pullups: 10,6,7
Chest expander pull apart (3 springs): 16,15,12
Notes:
- Everything felt good
- I made an effort to make closer space jumps to my topset instead of throwing on like 40lbs
- Some yoga to round out the night
7 Likes
RE Lower
65min
Belt squat: 115x6, 160x6, 205x6, 250x6, 260x6, 270x5, 230x6 (all with slight pause at bottom)
Rhythmic box jump (12"): 3x10, 1x8
RDL with squat shoes: 155x6, 175x6, 205x8, 225x8, 245x8 (with belt)
Hip adduction: 3x10
RH: 180x3x12
Notes:
- Iām in a hot take mood after having to sit through bioethics with a prof who ignored the rules of her ethics assignment about āIs football ethicalā
- 1st one. GF is going on a bachelorette trip. From everything sheās told me, her friendship between the bride and her has changed but she still payed an enormous amount of money to go, so she is. On top of this, sheās cut out alcohol but sheās now giving me her plans to avoid drinking at the bachelorette trip bc the people going wont take no for answer when it comes to drinking. My hot take is these people are shitty and arenāt not her friends so it seems to be dumb to go
- 2nd: If you give us an assignment in a philosophy class and tell us to make a valid argument (after talking about argument structure and how itās going to be in a paper) you should actually give feedback based on if the premises flowed correctly and arrived at the conclusion correctly. Also if a student asks a question about a premise when the group was assigned utilitarianism, you should be able to answer the question. For example, the group countering football is ethical will utilitarianism said ā1/3 of the players end up with permanent brain damageā. So I asked the prof āis that premise self defeating because of the other 2/3s who donāt have permanent brain damage through the view of utilitarianism?ā. I got an answer of āNo because of the community is impacted by the 1/3 population with Brain damageā. To me this seems circular because I could argue of the happiness of the 2/3 not being brain damaged and their community. Any thoughts @T3hPwnisher (mainly on the 1/3 and 2/3 part of that. Itās driving me crazy) (I could actually post the premise exactly too)
Saving some shoulder stuff:
Holy crap this is a great resource:
6 Likes
Iām a bit removed from Utilitarianism, but your reasoning seems sound to me under their construct. The most good for the most people. If 1/3 are brain damaged and 2/3 are not, then more people benefited than not.
But throw THIS spin at them. 1/3 are brain damaged. The community is impacted by them, yes: not NEGATIVELY. Think of the JOBS that are created to treat those that are suffering from the brain damage. Think of the RESEARCH weāre able to perform now that we have this pool of brain damaged people to study. And what about how these people displaying brain damage give so much more leverage to players unions to be able to ask for higher salaries and better insurance. If there werenāt people suffering, theyād have no room to negotiate.
This is all, of course, terribly callous of me, but thatās more just to illustrate the failings of Utilitarianism. A buddy and I once put forth an argument that curing cancer was unethical according to Utilitarianism because the presence of cancer promoted the growth of scientific understanding for society along with providing tons of employment in the health care industry.
3 Likes
Thatās whatās interesting is this class is technically bioethics so using virtue ethics, deontology, and utilitarian based arguments really brings out the short comings quickly
Thatās where the crux of this question came from. We read a passage about Millās utilitarianism so this was the working knowledge the class had, therefore the 1/3 argument seems to be self defeating (under utilitarianism). I had a hard prof for intro to philosophy and ethics which forced me to understand virtue ethics, deontology, and utilitarianism to do well in his class. This prof defending the 1/3rd argument really just had me confused. Primarily because she did not defend it well especially when it was āFootball is not ethicalā in a utilitarianism perspective
This is a really fun spin. I love the rabbit holes of utilitarianism almost as much as I like hating on deontology lol
It was really interesting to hear people who did not understand how many jobs the NFL creates talk about the NFL only being āentertainmentā
Thanks for the clarification about the argument. Like I said, I was extremely confused but looking back she might have been goading more conversation in a weird way (which would be problematic when you donāt really establish a philosophyās actually operate while in class)
1 Like
RE Upper
65 min
Swiss bar OHP: 60x6, 95x6, 115x4, 125x6, 135x6 (I strained my quad midset), 125x4
Swiss bar Floor press: 135x10, 145x10, 155x10
Wide grip pullup (slight pause): 10x6, 15x6, 28x6, 20x6
DB OHP: 40x13,12,10
Y-Raise: 5x15,16,15-handsx7
EZ bar curl: 70x15,12,10
Notes:
- Iāve been stressed and anxious lately so small stuff lifting that goes wrong pisses me off. Iām working on it and I can contain it just to the workout. A year ago I would have turned to weed or alcohol for the stress/anxiety but I havenāt and will not so thatās a lot of improvement
- To the above, listening to hardcore has helped a lot. Itās aggressive and positive
Edit: I was doing my Thursday 100 reps for upperback and triceps today. I settled on face pulls with a band for upper back. I was using a grip that allowed some tension on the band between my hands (so Iād have to pull it apart to rotate my hands out) and this made a huge difference in feeling it in-between my shoulder blades rather than just sort of feeling in my rear delts
6 Likes
Oxygen debt 101:
3 rounds-
200m sprint
30 sec rest
Then rest 3 min
Repeat: 1 more time
Notes:
- @T3hPwnisher and @Stormblessed I finally cracked open the conditioning book for tactical barbell for the first in forever. Fuck this workout (in the best way possible)
- To the above, I plan on inter-grating the conditioning stuff with my current lifting using the black protocol (pretty sure itās this one) with the 4 day a week lifting set up. Not fully tactical barbell yet but Iām not ruling it out
- Didnāt go to rugby this week at all. I was setting up some stuff for studying Tuesday and today my gf and I decided to go have some one on one time so this was the compromise
- Lastly. Iām not sure how much sprinting that was rather than just straight up hard jogging towards the end
7 Likes
I feel you here. Back when I was a runner, we used to have a track session once a week. It was usually repeats of varying distance with a goal to be at the same time each repeat. usually around 4km total distance (4 x 1000m 5 x 800m, 10 x 400m, 20 x 200m). when ever we did 200m the idea was to run these at around 90%, so not a full sprint but a damn good effort. For me this worked well for about the first 5 rounds and then it tailed off pretty quick. By round 20 I was basically just jogging but breathing like I was sprinting. LOL
1 Like
One of the hardest Iāve done personally. Nice work! As to your last pointā¦when I was doing this I would take them as pretty hard runs (85-90%) and then on the third of each round I would go all out before my rest.
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Good on you dude! I love how awful that workout is: truly lives up to itās name. Lots of great info in that book.
1 Like