That sounds delightful. A while back I did body weight on trap bar for 100 reps and I think that hurt more than the squats this morning did
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Off script workout 2
Close grip bench 60kg, 50 reps done in 06:06
JC band press 50 reps - done in 3 sets
DB side lateral raise 10kg 50 reps - done in 4 sets
Neck raises 12.5kg 50 reps -done in 4 sets
Not as physically demanding as yesterdays session, still 3000kg close grip benched in just over 6 mins.
Got predictably painfully sore quads this morning, going down the stairs is problematic
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I always found going down the stairs was easy, it was stopping once you reached the bottom that was an issue.
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How are you doing the neck raises? You got a strap to attach a plate or DB to?
Yeah got a neck harness I hoop through plates. Also for variation I use bands anchored to my squat rack
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Still got some real quad DOMs, that safety squat bar really emphasizes the quads. Yesterday I kept losing my footing walking if the surface was uneven, must have looked pissed.
Off script session 3:
Deadlift 130kg, 50 reps in 07:54, 6500kg total done.
DB Kroc row 40kg - 20, never gonna be close to a PR after doing those deadlifts even the 20kg and 30kg warmups felt heavy
Banded small bar Lat pulldown 50 reps - done in 4 sets
BB curls 10kg a side 50 reps - done in 4 sets
Hanging leg raise - 3x10
Back extensions - 3x12
Off to York for a couple of days a bit later for a pre new job break so no training but will get in plenty of walking no doubt. Do one more off script when I get back on Friday and then get into easy strength for fat loss and start the diet in earnest
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Loving these. REALLY loving these. I might try this or the squat one.
Great way to get fitter and stronger.
Do you think you could do 140kgx50 in under 10mins?
That’s 3 plates. International appeal then!
3 plates 50 reps 600 seconds.
I reckon I could do the 140kg under 10 mins, going to have to put my money where my mouth is….
The squats been the most demanding one physically and in terms of recovery. Almost think I could base a program on these lifts on 531 style basis for a dieting block if it wasn’t for recovery being an issue
Yeah you are.
I think I might try amrap 140kg squats in 10mins. Fancy a friendly competition? No - not competition. Comparison. Even if you do deadlifts. It’s not about beating anyone. It’s about kicking arse. And giving 100%.
@T3hPwnisher might like to join in.
140kg squats / deadlifts, any bar, unlimited reracks. 10mins?
I have a rugby game this Saturday so I can’t do it until next Wednesday.
Be a while before I can slot it into my training, but those 10 min challenges are always good for developing something awesome in yourself.
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Sounds like a plan
Yeah not one to do in a game week, might knock it out Friday with trap bar
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Post is when you do it. I want to see what I’m up against.
Fyi this is a silly idea. But also exactly what I think these forums should be for.
Ain’t that the truth
Off script session 4
As suggested by @carlbm i did 3 plates a side on Trap Bar Deadlift, 10 mins AMRAP
Trap Bar Deadlift 147kg 10 mins AMRAP = 67
Was 147kg as my trap bar weighs 27kg, this hurt. Once I’d finished had to walk around the garden for a bit and have a word with myself.
DB 1 arm bench 27.5kg, 50 reps both sides - 5 sets
BB bent over row 80kg, 50 reps - 5 sets
Leaning lateral raise 15kg - 3x10 each side
Banded Face pull - 3x15
Isolation curl 15kg + gripz - 2x15 each arm
1 arm pushdown - 2x15 each arm
The initial 10 min challenge made the rest of the session hard work, several times I was muttering to myself “stupid idea”. Happy with how the unilateral bench went, first couple of sets cranked 12 quality reps out on my right which shows me I’m getting some of the strength back
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Sounds like you did it right, haha! Nice work.
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I am so looking forward to this 
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Conditioning day
Piss poor nights sleep, pretty restless. Start a new job with new company Monday and think it’s playing on my mind a bit as I’ll be managing team of 8 and never managed before, got some slight anxiety about it.
WOD generator workout (slightly adapted due to equipment/space)
KB snatch 16kg x12 (6 each arm)
BB Floor press 50kg x9
Inverted row x6
5 rounds for time, done in 06:57. Honestly, this felt pretty easy, wish I’d gone for something a bit meatier.
Weighted vest walk about 1.3 miles, daughter had a seizure, luckily I’m doing laps around my block so was back home in about 30 seconds. She was smiling and laughing a few minutes after coming round, this disease is so weird it’s like sometimes she needs a seizure almost to reset
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Start of Easy Strength for Fat Loss
Running this for 8 weeks, started intermittent fasting for 15/16 hours this will mean fasted workouts and not eating until around 3 hours post workout. Current calories are around 2555 with 215 protein, 55 fat and 300 carbs, shooting for 3 meals a day with the last one being the biggest.
Weighed in this morning at 218lbs, aiming to get down to 205lbs in 8 weeks.
I’ve chosen the BB deadlift, unilateral DB bench and chins. Yes I’m aware that the YouTube video calls for a vertical press however I’ve chosen the unilateral bench to help progress my right side which is healing nicely after a rotator cuff injury. Will be mainly going for 3x3 but will go 1x9 once per week, will also be doing some deficit deadlifts and banded 1 arm presses just to change point of attack. For the finisher element of the workout I’m going for a variety of squat widowmaker, swings and complex. This will cover 5 days per week, one of the remaining 2 I will chuck in some corrective and missing accessory work using the principles of easy strength and not coming close to failure
Session 1:
Hanging leg raises 1x10
Deadlift 100kg 3x3
Flat DB 1 unilateral press 25kg 3x3
Chins BW only 3x3
Finisher - SSB widowmaker 70kg 1x20
Total work poundage - 3640kg
Warm up/Daily work
Pullapart 2x20
Scap band row 2x20
Press-ups 2x20
Back extensions 3x10
Goblet squats 1x10
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Easy strength for fat loss
Workout 2
Hanging leg raises 1x10
Weighted chins 5kg 3x3
DB 1 arm bench 20kg 1x9
Deficit deadlift 70kg 3x3
Complex x5 rounds
Power clean 50kg x4
KB swings 24kg x6
Med ball Vups x8
Daily work/Warm up
Press-ups 2x21
Neck harness raises 2x10 10kg
Goblet squat 16kg 1x10
Band pullaparts 2x20
2 mile weighted vest walk
Started new job today which was pretty awesome. Didn’t get chance to eat until 12:00 which meant I fasted for about 17 hours, this would have freaked me out before but the more I learn about nutrition the more I think total quality of food over the course of a day matters more then a big post workout meal an hour after you train
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Easy strength for fat loss workout 3
Hanging leg raises 1x10
Deadlift 80kg 1x9
15-30 sec hanging chin 6x1
Db unilateral floor press banded 15kg 3x3
75 trap bar deadlift 67kg done in 04:02
Daily work/warm up
Press-ups 2x22
Face pull 2x20
2 mile weighted vest walk
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So as an FYI - I’m 100% on for my 140kg squat challenge tomorrow. I was going to do it today but after the game yesterday I lack skin on my knees. So I’m giving that another day before I ruin it.