Now it gets even more complicated, haha. So, on the reverse hypers, for the weeks where I’m doing sets of 10 on squats, I do sets of 8 on the reverse hypers. Sets of 10 on the 8s week, and sets of 12 on the 6s week. Intent is to keep workload even throughout.
Would be similar with the swings. Best bet would be to construct a loaded kettlebell/hungarian core blaster like what is outlined here
If you go the plumbing route from the article Pwn posted, I’d pick up a few extra pieces to have different handle sizes. I think I went with 3" pieces when I made mine, and it works well for sumo stance swings but if I try to use a closer stance I pay for it with skin.
@T3hPwnisher @mr.v3lv3t In the past, I’ve just duct taped plates to my 35 pound KB as needed. I can either do that or find some good PVC piping and make a loadable T-Bar Handle. Depends on what I can find.
Also, doesn’t Bret Contreras not like Wendler?
I heard he spoke out against Jim’s methods, but never really looked into it. In general, Bret is a silly man, but that article demonstrates how to build the handle and it’s a t-nation one, so I can post it here.
PVC won’t last too long. The plumbing pipe route will only run you like $10, and you can pick it all up at a Home Depot. If it’s a total non-starter, you could do loaded exercises. Dimel deadlifts, back raises holding weight, RDLs, etc. Point is to just get in some giant set work. Ab wheel might be an option too, would just be different loading.
Also, whenever @FlatsFarmer likes a post I made on training, I feel the same way a dog must feel when it gets it’s head pat, haha.
Yeah. I only brought it up because he sucks him off in the article, and I found it comical.
“I’ll keep this brief. Many meatheads say that kettlebell swings are a sissy exercise. However, Jim Wendler approves them (10), and Jim has squatted a grand and has a huge beard. Enough said! I’m sure he’d like them even more if he had a 203-pounder to throw around. Heavy swings are not a sissy exercise, trust me!”
That’s ridiculous! I feel like I got a free lesson. I really like the way you put everything together. Exercise rotation, the rep ranges and using the reverse hyper to even out the workload. Taking your medicine with the jumps. Even the way you add weight to the bar is smart.
And then it’s all woven together in a smooth way. It’s a Swiss watch. The beauty of this is its simplicity!
Well thanks man. It’s feeling like the most sustainable thing I’ve put together in a while. Only took 19 years to come up with, haha.
Sustainable but every session looks totally effective and useful. I wish I came up with it.
It’s like when that guy put Land Tax with Scroll Rack.
The best part about all this is I’m the guy who gets to reap the benefits of having experienced people telling me how to train.
In for your log
@noahripstein wonderful to have you here!
@T3hPwnisher, be proud. I did murderous touch and go pin pulls tonight. DOUBLE rest pause. Pins set just above mid shin.
PMT #1
45 x 10
135 x 5
185, 225, 275, 315 x 3
335 x 1
(6) 350 x 13 + 3 + 5 (PR)
HLR x 35 (I suck at these, and the eccentric smokes my abs)
185 x 60 sec. DOH Hold.
That’s all. BW @ 168 and fighting a fucked up gut.
@T3hPwnisher, thoughts on pin placement/PR set?
https://www.instagram.com/p/BxtRleAgamz/?igshid=1akishhwt5p1f
Pin placement is shown in second slide.
Looked like a brutal set. Bar placement should be good for the start of the cycle.
Do you set yourself a minimum jump where you can’t add a 45. If not wouldn’t your back off set be very close to your max set ? Does it matter ?
Progress pictures:
unflexed, BW 168 @ 5’9”
as you can tell, I do zero direct arm work but I can do 20-rep chin-ups.
Good shit man, and awesome work on the double rest pause back murder
First RP: reset straps, pick up headphones, breathe for 30 seconds, knock out 3
Second RP: take a minute, come back and rep out 5
No minimum jump. I just go by feel for that day. It can mean that the backoff set it sometimes very close to the max set, but it nothing else, that’s motivation to make as big a jump as I can.
This is the first time I’ve seen you. I pictured you being much smaller with all your gastro issues. Looking good!
And don’t worry about arms. They’re like the easiest body part to train - minimal pain and suffering compared to bigger muscle groups. If you want them to grow then it’ll be an easy adjustment.
Thanks J! I used to be a fat sack of shit about 25 pounds heavier than I am right now. I finally got the chance to clean up my diet and lose some sloppy weight. I can only imagine what I’d look like if I slept more, ate more, was less stressed/suicidal, and trained harder; haha.
You look great too, man.
I think we all feel that way. We’ve all screwed up our training or focused on the wrong things. I wonder what I would look like if I’d stopped chasing two goals all these years (strength & physique).
What’s really a kick in the nuts is that I think my first training program was one of my best. Why did I stop!?
It was a simple bro split:
Chest/Tris
Back/Shoulders/Bis
Legs
Repeat
I was 17 and using the 100 lb DBs on bench for reps that summer. I don’t do that now. 
I just tried to do more reps or use more weight than the previous session. It was simple.
