@BethB (totally replied to this in my head) Shorts are the only thing I got! I have no shirt game at all haha
RE Lower
Time: 61 min
Front squat: barx3, 95x6, 135x6, 175x6, 195x6, 205x6, 215x6, 195x8
Cleans: barx3, 95x3, 135x3, 155x3, 165x3, 175x3, 155x2x3
RDL: 155x5, 205x6, 225x8, 235x8, 245x8
RH: 140x15,13
2 sets of Copenhagen addictions. Tried to figure them out
Notes:
After reading the Jamie Lewis book (and thinking @T3hPwnisher was calling me fat like JL would (all jokes)), I focused on movement quality. Front squats felt way better and they felt like I was working my quads versus front rack, wedging myself as hard as possible to use my glutes
Also front squats before cleans. Terrible idea. I should have known better. I threw 135 into my Adamās apple bc my legs were tired and being springy was hard
Iām advocating for myself for once. In the post above, I mentioned dropping a class. The sole reason was because the teacher had no dates on the syllabus and then Sunday hit us with a āyour proposal is due Friday and 2 sundays you have a 5 page research paper dueā. Personally I have 2 midterm exams in that time frame. It would have been manageable if THERE WERE DATES IN THE SYLLABUS but alas there were not. I decided today to make an appointment with the department chair and the appointment is tomorrow. If I dropped this class, I lose tops which requires you to be over 12 hours and pays 2/3 of tuition. Iād have to pay the difference out of pocket. Itās my last semester for tops. Iām going to do everything in my power to keep it
forgot to log I got 3.6 miles in Sunday at like 15min mile pace
Edit:
First meeting done. I almost got put into a different major with 29 hours left instead of 13. Luckily I caught it but these fucking councilors donāt listen and donāt explain shit. I could fight a bear rn
Chins were done were I went to bottom, stood on feet for a second, and then pulled. It was like a reset. Trying this out for my heavier chin up work. Dead hangs will be for higher rep work
Meeting later today. That should be fun. My ace in the hole is I can drop the class and keep tops
I did get together a life plan. I thought I was graduating with a Kin degree with a focus in PT but turns out itās in PA. When my school moved to a new scheduling software 2 years ago, it auto grouped me into PA without me knowing so Iāve been scheduling for that. Switching to PT would make me have 29 hours left and that would happen over my dead fucking body. My current plan is to graduate next semester with a Kin degree in a PA focus, then go to EMT school and become an EMT. Primarily to take a break from schooling because Iām so fucking burnt out and because it would count as shadow hours for PA, and then see from there. I have thought about getting a personal training cert but in my mind, Iām not qualified enough
So fun fact, at LSU there is no policy that explicitly states due dates need to be in a syllabus but there is something about all policies related to keeping a constructive learning environment need to be stated so that would be my grey area to argue in if it came to that. The department chair helped me draft an email to her because I donāt want this to have to go to the student advocacy department. Hopefully sheāll give me an extension but we will see.
The department chair is really interesting. We talked about religion and he told me about a book he and a colleague wrote on examining HP Lovecraft through object-oriented ontology and speculative realism. He then related it Roman Catholicism which was super interesting.
@TrainForPain quick question, what do you think about using Hatfield squats in place of leg press or hack squats?
I know itās not a 1 for 1 in terms of axial loading but I keeping looking at programs I want to do but donāt have access to leg press or a hack squat
Iāve never actually done them, but looking at videos, it seems fine. For me, the pros of hack squat/ leg press are:
More quad focus
Ability to safely get into a deep stretch
Volume without spinal loading
A safer movement for intensity techniques
A āstupidā movement where my technique isnāt a giant variable
Looking at the Hatfield squat, youāre definitely there on point 1 and probably 5. 4 is maybe a wash, but not the important one anyway. 2 might be good, too; Iād have to feel it to say. 3 (spinal loading) is the issue, as you noted. If thatās your option, though, it is what it is. As long as it makes sense in the context of your week and youāre recovering, it doesnāt matter.
Belt squats would be my first go-to if I wanted a compound quad assistance movement, and they appear to be pretty easy to rig up.
What are you trying to do? Replicate a more bodybuilding style program in a home gym? @davemccright is a freaking expert.
He really is! I forgot most of the bb oriented guys on here
Mainly looking at heavier bodybuilding esque movements for a home gym. Trying to build better quads with something that could be considered a secondary squat movement as opposed to a pure accessory (like Bulgarians). Iāve been doing more front squats but along with the oly lifts my upper back has just been hammered
I do have a fringe sport lever belt squat but I find I wind up not getting a good quad stimulus out of it (if I can even get it to feel good that day)
Which for the record, itās with the end goal of building my back squat. My accessories for squat and deadlift have gotten stronger but my actual back squat has just stalled
Iām not the smartest one in the room here, but for most raw lifters, I actually like just squatting more. Just accumulating volume seems to cure a lot of ailment. Sometimes all the accessory movements were just kind of outsmarting ourselves.
All that said, give the Hatfields a try and letās see how it goes!
For sure! Iām honing in my ME pool to just be back squats and pin squats to see what happens. Unity did a lot for me but I was unsure if it was more so the quad work or specificity.
Iāll throw hatfields into my secondary day and see what happens!
Alright @T3hPwnisher , after this chat with @TrainForPain Iām convinced. Iām doing deepwater beginner starting today or tomorrow depending on how my exam shakes out
Pwn I think you are the evil demon Descartes talked about when it comes to lifting haha
Iāve always wanted to do it and conjugate will always be there as ārear burnerā training
Might lose some stuff with no plyos or olys but itās just 6 weeks. Plan on keeping up the running with some rugby since my schedule makes practice something I canāt worm out of
And donāt be so sure of āno plyos or olysā. Back day on beginners has clean pulls, and intermediate features cleans and box jumps, which is a solid enough reason to run the full 12 weeks of beginner straight into intermediate and get the full experience.
Rugby seems appropriate, given Jon was the captain of his team in college. Funny enough, I went to the same school he did, and when I got there it was no longer a rugby team but had become a rugby club: the team having been disbanded from the school due to being a drinking team with a rugby problem.
Biggest pitfall I see people do: they use too much weight. Specifically, they do weeks 1 and 2 and go āThis wasnāt awful: whatās the big deal? I need to go heavierā. They donāt account for the fact rest times get cut in HALF by the end. If you barely survive weeks 1 and 2, you wonāt make it through the program. We actually had a dude on here who had that experience, and then stupidly quit the program after the first 2 weeks (although I actually have the suspicion that it was a convenient way to avoid the hard work that was coming upā¦)
And since you know your way around the kitchen: strongly suggest attempting the diet thatās included in the book to get the full experience. Although I say that, but I think āfrequent small mealsā completely damaged my own metabolism, which is why Iām big into fasting nowā¦so maybe exercise caution, haha.
Fair enough! I was under the impression these were like clean deadlifts rather than clean high pulls. Oly wording is always something haha
My deadlift number was around 235 with the squat being around 175. I figure in the first 2 weeks use 4 mins as a max rest time rather than the standard if needed. No idea how those weight will feel
Iām going to use it when this current round of meal prep runs out! Mainly because I have ground beef in the freezer and eggs that need to be used soon, which works out perfectly. Plus I like the fact it uses a whole avocado over the day
any thought on using the SSB over a straight bar? I imagine that a pretty minor than but I know in super squats it could matter
Itās actually pretty neat; beginners āteachesā you how to do the clean by breaking it down. It has a clean pull, a row, and a shrug, and itās trying to make it so that the trainee has the technique and the strength to graduate to the cleans in intermediate.
I think the SSB is cheating, haha. During the squat sets, itās absolute agony around set 7+, and being able to tilt the bar back on your back so you can rest between reps removes some of the agony. I also think SSB for 10x10 and then deadlifts for 10x10 the next week would destroy the upper back.
I never even thought of that but I get it! Iāll use a straight bar
Edit: gym is set up for tomorrow. opted to give myself most time instead of being in a rush tonight. pretty pumped. Excited to see how being a highbar guy goes
Spent like 10 minute dying after and tried not to vomit
BB BSS: barx3x10
Superman/situp: 3x20
Notes:
Why couldnāt I get peer pressured into drugs like Normal people
Actually wasnāt terrible. High bar plays well
BSS for stretching out front of my hips
Couldnāt figure out how to set up back extension on ghd so I did Supermanās
I have to walk up stairs later today. Also one of the reasons this is the perfect time to do this program is because all my classes are on the first floor this year
@T3hPwnisher@BrandonCrawford@boilerman and whoever else, respectfully, yall are assholes for putting this in my mind. Itās like just out of reach that I can grasp it so Iām excited
Some poor attempt to flex. At this point my quads just exist on my legs.
Youāre a nut for playing the hero and not taking the full rest periods while you have the chance. If you had waited a few weeks you might have been able to peer pressure me into running this alongside you.
Exactly how I feel. Like shooting your shot with a girl whoās just slightly out of your league, lol.
