Don’t blame me, this is @ChongLordUno idea.
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I would do the thrusters the day after Leg day. Flush some blood, @T3hPwnisher style.
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Thruster Grace definitely works. Sub 3 minutes is a great goal.
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Cleaning every rep or just clean once and blast through?
If you can clean once and blast through you’re a bigger man than me, haha. But only clean as much as needed.
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I’m gonna do it from pins. I can’t drop the weight. It will ruin something. So if I set pins at front squat height then I can rack it on my chest and go from there. When I’m fucked I just bring it down and put it back in the pins.
3mins. I think I’ll be lucky to do it in 5 right now. But over time I’ll get better Im sure
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Leg day is hell. But SO good.
Front squat, 147.5kg for 5 easy reps. I say easy. I dropped the bar first attempt after 3 reps. I let my elbows drop and I ended up in the Z hold.
I re racked the bar and went again. And got to 5. I might have had 6. But if life has taught me one thing its to pick your battles.
I then went and used 147.5kg for me back squat. 20 full reps. I’m struggling to get video onto youtube to up load. Its a pain in the arse. But I did it. In about 2mins also. So much quicker than I was expected.
Progress like this means I might be doing 20 reps with 170/180kg by the middle of next year.
Lunges with a 20kg sand bag and sled push SS with 60kg on sled.
All done.
EDIT for the youtube video
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Nice set of 20 mate, reckon you had a few more there. Quality
Awesome work dude.
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Squat and beard game looking strong
I’m like Samson. Shave me and I’ll be kitten strong.
Yeah I do. Which is odd. I normally struggle like all hell. But for now 20 is fine. Can’t wait to 20 rep 4 plates. That will feel so bad ass!
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Thanks. This coupled with something every day might make me the super human I want to be!
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Screw that:
I tried thrusters. I had REALLY bad wrist pain. So I did 5 front squat / onto pin / into push press EMOM for 5 mins. That is the 30 reps. It is a long way from “grace” now. BUT you know what. It was hard work. And I might even add in a row or something in there.
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So - on my something every day motto - I have been thinking.
About 18 months back I failed the 10,000KB swing challenge. Its bugged me ever since. But high rep KB swings kill my back.
I’m thinking about doing a similar one with my “front squat / push press” combo.
The bare bones is 50 of these a work out. 5 work outs a week. The remaining 2 works out will be full body 531 - but the “i’m not doing jack” template so just my 531 lifts and nothing else. Maybe some pull ups / rows.
Interested in peoples opinions. @T3hPwnisher as someone that does this sort of thing regularly your opinion would be appreciated.
I think my shoulders will grow, by quads will grow and my CV will go nuts. And I’ll look much better as I drop body fat.
I can see no reason not to. And I hate it. Please help talk me out of this.
I definitely do regular hard conditioning like that, but I’m actually particular to not do the same thing every day, and actually try my best to mix it up, with maybe ONE staple workout getting done once a week as a baseline (like my recent “Keg Grace” approach). I find variety a very helpful modifier when it comes to this sort of stuff, as you run the risk of becoming “good” at something, which lessens it’s effects.
If you wanted to keep that specific movement in place, something I’d do is vary HOW I went about it each day. Some days would be EMOMs, some would be as fast as possible, some would have more weight on the bar, some would have movements in between the movements, etc.
If you’re meaning this to be more like my daily work, I’m pretty particular about making that NOT be loaded movements. I VERY recently started loading up the reverse hyper, but even then it’s a paltry weight.
All that said, Dan John’s “easy strength” and Pavel Tsastouline’s “Power to the People” both offer strategies for doing the same loaded movement every day and making it work, so there is precedent there. And @ActivitiesGuy has made that work as well.
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Thanks for the detailed reply. I miss out a key bit of info. This will be a month long experiment on improving my conditioning and seeing if I can lose some belly fat at the same time. Before I change it up to something else.
Things like X amount of this is Y amount of days. This helps me focus, helps me to see it through.
Still this:
Will be key. EMOMs, rep intervals, fast as possible and manipulate the load are all well within the realms of possibility. And will keep work out a challenge WITHOUT compromising the key parts.
Focusing on that will go a long way. Like Dan John wrote about: we don’t want to become good, haha. And like @ChongLordUno as demonstrated: you can take the same movement and make it incredibly challenging by playing around with the other variables.
I will say: improving conditioning while in a calorie deficit is going to be an additional challenge. I tend to save conditioning improvements for periods of surplus.
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That’s it. I want to look at my self at some point and go - dam.
I’m not looking to drop weight. Just inches of the waist. I figure if I’m doing all this extra work and eat better (which started a few weeks back) I’ll just improve my composition. I’m quite a big boy. 115kg/250lb area at 6ft. So I carry enough fat to make dropping it fairly easy. And all this extra volume will hopeful yield some sort of growth in my arms/shoulders/quads.
I’ve heard Deep Water is good for these goals.
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I see that got a like. I wonder who that was…
I’m thinking about DW. Not yet. I have a mock comp in December. And then this 1000 reps in 4 weeks in Jan (when I can do 5/7 work outs in doors and not go near a gym).
Maybe in Feb / March.
Also - went to put a pair of old trousers on today. Not worn them in 8 weeks. And they were TIGHT. So I thought maybe the old diet was WELL off point and checked my BW. 115kg. This is LOW for day time I’m normally at 116-117kg in the day. Wake up at 115kg. But more over I’m not fatter than I was 3 months back. So my trousers are tighter on something else.
I think my ass grew.
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