This was my honest reaction to myself this morning. I walked past my mirrors in the bedroom and as it was end of Lent I had a good look.
I’m just glad you understand the fact I talk to myself and I’m not crazy…
Well I think I’m not.
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So - Tabata ish front squats. I say ish as my timer went on the phone and my son was due to call out the times. It didn’t work very well. He got distracted. But I still did lots of 40&50 kg front squats.
@T3hPwnisher what sort weight do you use? I swapped. Started at 40kg swapped up to 50. Swapped back as I struggled lol.
I will start doing this more often. Was good
So far its 47.5lbs per bell. Little over 20kg. I worked up to 62.5 before I could no longer manage 8 per round, so I backed it down and go for max reps now.
For a barbell, Dan suggests starting with 65lbs total and challenges folks with a 95lb workout.
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I think daily Tabata front squats or 50 thrusters is now a thing. So simple and quick. I can keep them separate from my actual work out.
Today I will be doing front squat Tabata. My neck / trap on the right side is too painful to do anything else.
I might take the kids out for a bike ride this afternoon.
So no bike ride. We were at a BBQ/Pizza party last night. Both my kids where up till 01:00. So we’ve just lazed about.
I did Tabata front squats. I’ll be honest they are okay. My muscular strength dies before my heart and lungs. But as workout on a rest day goes it was good. I might look to double this up with 16 sections. Front squat and press up.
As a note - my right trap is really shot. I was going to add some light pressing work today. To make this work out a bit longer / more substantial. But any pushing and pulling is leaving my in crippling pain.
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Rather than that, consider taking your stance in by about half and sinking them stupid low. Reps per round is a solid goal, but tabata “works” by moving the body through a LONG stroke.
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Oh aye - I’ve just watched back and I’m not really getting whole range of motion am I!
I’ll change that.
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Front squats for weight.
140kg 2x4.
This was good. Last week I might have got 1x4 and 1x3. But I felt like I had another rep in there. Maybe. I genuinely feel like my “lack of strength” is a lack of skill and practice. I fully intend to go for a set of 6-7 front squats at 140kg next week.
After that I was going to do my leg day finisher. But I’ve lost my deadlift straps. So I just did a front squat / back squat drop set.
11 front squats into 16 back squats at 110kg.
Fairly abbreviated work out. Lacked the killer edge. But I’m going out for 36h now so I can’t extend it. And my shoulder/trap hurts too much to do any thing like graces prep a
Or thrusters.
Hopefully tomorrow I will be knocking out 2x2min max with the log.
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Max 60kg log reps 2 X 120 seconds
Both sets were 21 reps. This is CLOSE. I want to get 30 reps in 180 seconds. My pace is a touch quicker than that - but that doesn’t account for fatigue. Can I get those 9 reps put in 59 seconds? Tune in next week to see (actually Thursday).
This is all today. Did a fair amount of walking in the last 2 days. Did a 3 mile walk yesterday. And spent the day at “Harry Potter studios” today. 4h plodding about. Honestly it’s easier to march for 4 hours than just mince about a queue.
Video of set 2:
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In light of the shame @T3hPwnisher leaves me in (to be fair @ChongLordUno who also does 2-3 workouts a day) I did another work out. Real simple one.
.
80kg squat X 10
Press up X 15
Sets in 5mins
I used to do this with 70kg and get 7 sets.
With 80kg I got 5.5 - I did the extra squats but not the press ups. Truth be told this is why I order the exercises like that. I’d rather do an extra set of squats than press ups. Also while not as tough on the CV as 70kg squats I find these are taxing my strength more. Total volume is down a touch (4900 compared to 4800) but the fact I’m condensing it into few sets must be a good thing.
Also - press ups are full body. My legs hurt almost as much after them as they did squats.
Over all - including warm up took 10mins. I must MUST start doing more stuff like this. I can achieve it.
I just have to do stop wanting it and start doing it.
EDIt - watching this back I’m high in my squats and press ups. I will change that.
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You are doing a great job sir. Working hard with the strength, conditioning and rugby. Finding time and the discipline to get in extra short sessions is next level stuff. You are on an amazing trajectory right now, cant wait to see where this journey takes you. Respect and salute.
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Thank you. I feel it today mind. I have 2 work out planed today.
1 burpee blitz in 15 mins
Then a bit later (about 3h time) I might do 140kg dead lift, reps in 10mins.
10 burpees every 55 seconds. That extra 5 seconds off killed me. Only managed 7 sets. But I did all 70 in under 6 mins. Which is normally when I’m starting my set that takes me to 70. So really increasing the pace.
I’m not gonna manage deadlift tonight. I’ve hurt my glutes. So I’ll just do Fran with inverted rows.
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Cheers bro👍🏻
Killing it ya big beefcake
Mate - you inspire.
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So my 2nd work out. And one of the boys wanted to join in. I did Fran ish (inverted rows). He did Fran ish with 10kg plate and reduced pull ups. He is most perplexed he can do 7-10 pull ups when not fatigued. He is going to do inverted rows from now. Quality reps over everything.
So I’ve been thinking about what to do today. And Tabata Front squats are the answer. After this (as I will be feeling like I can do more after a few moments) I’m not so sure. I want to “save myself” for an attempt at a sub 3min grace tomorrow. So maybe a few lightish push press and inverted rows.
2nd option. Do the Grace attempt today - get it done and then I can go hell for leather on the front squats after wards.
So there we go:
16 rounds of Tabata. 8 front squat - then a break. Followed by 1 push press, 1 inverted rows - 4 time through.
Or
Grace with the log - trying for a sub 3min time. Followed by Tabata front squats.
Well - that was interesting. I did Tabata front squats and then rest. Then push press / inverted rows.
I managed lots of reps for front squat. Mostly 9 reps a set. I have not managed to look back at the video to see if I’m squatting high still.
As for the push press rings. Get timing scheme. I dropped the “Tabata” name for this. As I was counting reps. So it’s really every 30 second on 30 seconds. But this lack of rest really pushed it. Its almost like rest pause or Vince Gironda 8x8. It’s great.
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