Tore flips.
4 sets of 6 flips. Where I run to the start point every time. So the last flip has a 15m run, turn around and then a 17m run before it.
Concentration is on giving 100% in the sets. Not reducing rest times yet. Do no times for this.
Having made some awful food choices in the last 3 days I still managed to drop from 106.7 kg to 105.9 kg. This makes me happy. Bu highlights that I could have been at 104.something had I been more disiplined.
I must also remeber that whilst I’m dropping weight I am still working very hard in the gym and doing up to 68 hard squats a week. I will still be building muscle. Not at a great rate but 800g off the scale weight could mean 1kg of fat gone and 200g of muscle built. That said 1kg is nothing and I could have just passed a lot of solids yesterday. Who knows. Lets hope next week the scale reas 104. something. Then I’#ll agree I’m losing weight.
So today was a marginally better day for grub. 5 biscuits only. And a sugar dump before training. But this is just an energy drink and peanut butter on bread.
In return I broke a press PR.
74kg for 6. Which is great news.
Next incline bench.
84x10
74x5
64x5
54x8.
0 left in the pecs tonight. These will be sore tomorrow.
Pull ups
3 sets of 3. The last set was rep, rep, half rep second bit, rep.
These are poor. But given that I’m doing 12 rows with 55% of my body weight in each hand - I’m confident so long as I keep my form tight I will add reps quickly.
Oar 54kg x 9. Whoop whoop. Stay here until I can get 20 odd as space on the dumbbell is limited.
2x SS
Curls 30kg
Lat rises 4kg.
No breaks, didn’t record just pushed hard.
Lol yeah I’m getting a little puffy around the waist.
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Give this current training cycle a fair go. Never stop a training block with out very good reason. But if you loose strengthen fail to gain any, make note. Some people respond differently to high volume/ low intensity.
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That’s what the plan is. I have been on and off 531 two times already and while I feel like I do get stronger, it may not be at the rate I would if I were doing a program with higher volume and intensity. Idk if PCs guaranteed muscle mass program got me stronger, or if it was just realized strength after doing 531 for a while, but I hit a ton of PRs on that program for the short stint I did with it. I was working really hard on that program.
Congrats on the PR man!
531 works for me. I like it. But if you have another programme that works for you use it.
PC is a solid coach. He helped me 1 or 2 times. I would say try and find the reason 1 programme works and the other does not.
For example normal 531 works for me as I’m always chasing a PR. Its add weight or add reps.
On hard gainers or BBB when I didn’t do the + sets I found by the time the weight got hard I had lost strength. No idea why. But I need very high intensity to gain strength. Volume doesn’t cut it for me.
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I’ve become the defacto leader of the rugby preseason. Tonight was was a 11 station circuit.
5-10-15m shuttle run
20kg (each hand) farmers walk for 15m each way
Shuttle runs
Tire slams x10
40 sprint -20 jog - 40 sprint
Shuttle run
10 kb swings
Tire slams
Shuttle runs
Sledge hammer swings x10
60kg tire drag
3 rounds of. Was fairly fucked afterwards. But not so much it was unenjoyable.
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For reference
Full body tonight.
Push press worked to 1 rep 100kg
Well happy.
Front squat 128kg for 5.
Pull ups 4 reps.
Me and the boy. 4 rounds of this;
The boy.
Me.
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For reference
Front squat 118 for 10 reps. Really struggled with rep 10. Almost lost it with a stumb forward. But did not. So I’m counting it.
Back squat 118 for 20.
This was so straight through its unreal. I’m double breathing at the to of each rep but it’s non stop. No 30 second gaps gasping for air. I like this.
Lunge 32kg 2x10
Fairly straightforward. No dramas.
Might look at adding an exercise. DB dead lift looks good. I can get 40kg a hand. 50if I get some more plates.
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it is good that u do some training like with ur kids really, if i get a son one day, i will do the same,it is nice to see that in this life, nice job really, that will give to him a good power after and mentality
iam just curious how did u make the program for him ? the “adapation” bc i guess that he can’t training to much or do any exercices ? i don’t know the study about this subject “kids training” i know some peoples say that if u go to the gym to early u will not to be top, but iam sure it is only rumor
You have no idea how right you are. That’s my eldest. And youngest is also training. He’s 5. The physical strength nothing to the life long lesson that work = results
Its difficult. Both my boys mastered body weight within 6 months. So introduced them to “easier” loaded movements. Like we do not back squat. We goblet squat. For upper body we still do mainly body weight. But some loaded stuff like over head press.
So an example would be:
Dip or Press up
Rope climbs or pull ups
Goblet squat
Do a few work sets of each. Making sure they stop 2/3 reps short of failure. This twice a week.
As for the strong man stuff - I just have some smaller item laying around and I let him have a go. I have tough him how to brace his core and keep his back straight. So after that its my job to make sure he’s not endangering him self. Although to be fair - he’s VERY good at stopping if he feel like his form is not good.
Its all about variety. The more sports a kids does the better their chances of succeeding. My eldest races his bike, plays rugby and won his first Judo competition.
And then keep it fun. If you try make it too serious too soon then kids lose the love. My two still love it. They dip in an out of the gym.
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yes i understand, u need to make that like a “game” and in a sense it is also a game, if u will be to serious, they will not love for sure. I think even when kids watch the parents training, he want try and learn also by themself so u can guide them after.
It is good to give good things when their a kids, because it is when we are kids that we take the good and bad conditionnements faster, my parents didn’t give me any good sport or things like that, i learn later by myselfs so i know the importance of education and a lot of things about that.
And i guess that they have also some good diete, again it is good to see that, good job really
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Kept the press weight the same on week 1. Wanted to volume this out. But that did not work.
Press 68 for 8. Again. Really pissed at that. Though I had 10 in me.
Incline bench.
88x8
Pull ups x 3
IcB 78 x 5
Pull ups x 3
IcB 68 x 5
Pull ups x 3
IcB 58 x 6 and hold
Pull ups 1,1,1/2
Oar 54x12. StY at this weight. I like the higher rep ranges for this.
Then curls and lat rises for the BURN
Edit to make sense.
Rugby tonight. A 45 min long cardio/ random weights exercise circuit. Good for over all health.
Front squat
124 x 7. My back is giving in not my legs.
Back squat
124x20 completed within 2.15. That’s a rep every 6 seconds or so. Happy with that. Almost lost my footing at 12. I just lost form and stumbled but I saved it. No other issues.
Also done 3x10 lunges with 22kg
Moving cardio day tomorrow. Going to do upper body today.
Press 3+ 74
7 reps. RIGHT ON TARGET BABY.
Incline bench SS with pull up.
88kg x 9
Pull up 4
78 x 5
Pull ups 3
68 x 8
Pull ups 3
58 x 8 with a 10 second hold at the bottom of 9 before not being able to press it again.
Pull up 3
Oar
40kg x5
50kg x5
54kg x15.
Up this a bit. But my weights are a bit shit so I’ll have to figute out a way to keep them balanced.
Curls and lat rises SS for the burn. 2 sets
30kg / 20kg for curls
4kg for rises.
Front squat. Now I done 128x5 just under 2 weeks ago. So I’m hoping to get 6 today.
And I did: 0. It rolled off my rack position. Big bang and everything.
I regathered and then got 6. Which is great news. Its just one rep. But I’m always a little bit stronger than last time. I’m going great.
Back squat 128 x 20. Done in 2.30. Had some rough moments but powered on through. Reps 17-20 were shit. Calfs felt like giving out. My calfs. Like they do anything.
Laying down after and snuck in a set of dead bugs.
Lastly my lunges went well 10x4 at 22. Will move up to 26kg next week. I need a challenge.
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So rugby tonight. Which went well.although I stopped a bit early due to my back hurting.
Upping the intensity next week. Whoop whoop.