I agree with all of this.
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I like this phrase, I am going to unashamedly steal this 
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Again not really mine. It’s a CT phrase. But it’s spot on.
If you move from doing 5x5 in 30 mins to 5x5 in 15. There is the same work in less space. And you are fitter, stronger and I would hazard a guess bigger than before.
And incorporating this sort of mentally into my training has / is proving revolutionary.
I would even advocate for ideas like:
When selecting a weight keep in mind a whole exercise timer. If I was doing 5x10 reps I would pick a weight I knew I could do all 5 sets in 7 minutes. Then over the weeks I’d work on bringing that down to say 5. Or even lower.
It’s very deepwater like (he says having never run the programme). But all training is a rehash of something someone else did years ago anyway.
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Dan John has recently said that he only looks to improve work capacity and explosiveness in his athletes.
This would be the work capacity bit down.
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Glad you appreciated it dude! It’s definitely been something I’ve grown into through this process. I really don’t care how much I can lift at this point. I’m “strong enough”. I now want to be “strong enough LONG enough”. A 405lb front squat would be dandy: hitting a 315lb front EMOM for an hour would be ridiculous. Just being ready and able to step up every single time the whistle blows is so big for me.
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Again, i have nothing to add, but i agree with everything said here too.
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Yeah I understand. Hitting a 250lb log is cool. BUT if that is all you can do all day, is it that much really? If you needed to go again what do you have?
I’m a long way off being “strong enough” for my liking. Still need to hit the 3 golden standards. 6 plate deadlift, 4 1/2 plate front squat and 130kg (circa 300lb) log.
Maybe i will maybe I wont. But I’ve got a MUCH better chance of doing it is I’m well conditioned. If I can go harder.
Like today:
Front squat max effort then 3 drop set, a set of back squats and then yoke or dead lifts. That’s a ton of work. But I can only get through it because I’m in good shape. As my shape improves I can do more.
Also - If i hit a 405 (180kg) front squat would I have a lift where I’m stronger than you? That would be cool!
training density is a GREAT way to attack work capacity. The same amount of work in less time. honestly it is so simple.
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Dude, I don’t even know how strong I am, haha. If YOU can figure that out, keep it a secret from me please. I prefer not knowing.
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Day of yesterday. Sleep issues.
Today is front squat. 140kgx AMRAP.
Aim for 6-7. I will post when done.
3 sets of 5 with 110kf
G
Also 20 rep squat 20 rep dead lift with 110kg.
Edit - still doing this work out right now. But I’m between sets struggling. I missed 140kgx7. I got down for the 7th rep but it was not coming up.
Drop sets are hard today
And again - 110kg 20&20 squat and deadlift finisher
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Press - 70kgx13
BTNP 40kgx 12,12,6
Bands stuff pull a parts and rises.
Kroc rows - 1x13
Then some curls (10kg bar x45)
Band extensions
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So after hoping for 110kg early in the week I’ve been made to wait till Friday…
Very happy about that!
But I weighed in at 110.1. so low 110kg. Which means I’m happier.
Today will be a burpee work out or a 240rep work out and then RUGBY tomorrow. Happy days
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Did not do the 240 work out. I did a squat and press work out.
60kg squat and log press (60kg) Managed 3 rounds before my lower back started to hurt. Then swapped to press ups and push press.
Managed 6 rounds. This is less work but the log press is harder as its floor to over head.
Video asap
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Rugby today.
TLDR
Played okay. We lost 15-33 to a much better side. We can take heart in a good performance and work rate
Long version:
I play lower level rugby. And the team that arrived today was not lower level. I’ve played higher level rugby. This was that. Ruck speed was FAST. Organisation was good and they were drilled. Well drilled. I am 3/4th youngest on our side. I’m 37. Most of the guys on my team are the other side of 45 and most did not play rugby until adult life. BUT we managed to hold them to 4 tries in the 1st half. And then come the second half we scored 3 times (to their 2) so we won the 2nd half. I got over the whitewash. And played well y all accounts. I’m not so sure. I missed tackles. I’m not getting low enough. I struggle to get down quick enough in my old age. I did turn the ball over 4 times though. So happy about that.
I broke the fast with some sugar just prior to and post game. But after 60mins of rugby (I had a 20min blow in the middle) I think thats acceptable. It not lazyness that made me do that. Its a genuinely good idea. And this is what Lent is going to help me with. Making these calls and getting them right. I hope.
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So day of yesterday. After rugby and all. I did do some “light exercise” - I’m a rugby coach on Sunday mornings. So I walk about and keep up with the kids. I never break a sweat. But I do have to be active. I guess you can call it that. Active. Not exercise.
Today I ache. Like all over. Traps (upper) hurt, back hurts and I have a nasty bicep ache. That will take a week or two to go away.
This weeks training will be:
Burpees today (hard conditioning but no stress of lifting)
Log press squat EMOM tomorrow
Front squat Wednesday
Press Thursday + some burpees. I want my condition to be top notch
Friday 240 reps
Game Saturday
EDIT:
Keeping with the same weight more reps idea for now. Its working. Slowly but that is okay.
Squat - 140 press 70
W1
S - 3x4
P - 3x8
W2
S - 2x5
P - 2x10
W3
S - aim for 7
P - aim for 15
Also squat drop sets - adding in some more volume - 3x6 not 3x5. Press lots of band work all through out the week.
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Literally every time I have played in the last couple of years without fail I get this. Started using some knee wraps on my arms and seemed to have worked
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It was from a turn over. I managed to sneak through their maul (I say sneak I’m 6ft tall and weight in at 110kg). I got my right hand on the balls and curled. Dragging myself through the rest of the maul. It was pretty cool. I did that twice for 2 turn overs in fact. Man its good when you do it.
I will try the knee guard. My arms are not “huge” but normal elbow guards are too small.
In other news - I’m now 110kg. I have weighed that 2/3 days now (with a 111.3 yesterday). But 110.1 and 110.2 the two other days.
Buy the end of Lent I’m hoping to fall below 108/107. I’m then having 2 weeks off diet. And back on it for 6 weeks until the 9th of June. When I shall be going to a music festival and I will be eating what every I see in order to keep the calories up.
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Work out today - 90 Burpees with 60 sand bag deadlift asap.
Doing them 9X EMOM takes all 10 rounds and 30 seconds. So 9mins 30.
A flat out race was 8.56.
This 34 seconds might not seem like a lot. But it’s murder. Well happy and fucked now.
Birthday tomorrow as well. No beer. No cake.
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Can you celebrate with a huge steak ? Happy birthday big fella .
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The steak we serve in the UK is a pale comparison to that of over seas.
I will be eating a big chilli after doing a legs work out. With extra sour cream and cheese.
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