@T3hPwnisher saw your new monument work out. That’s pretty tough going.
(I know it’s not on here yet. I follow you on YouTube also)
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Thanks @carlbm ! Finally had a moment to post it. I dig how much it makes 225 feel awful. Still gotta work the bugs out on the press at the end: disappointed with how that went, but it’s got legs.
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Yeah - you only need to go heavy ish if you are doing 60 reps 
.
I think I’m gonna use this 20-20-20 starter today. Then finish off with 20 push press / thruster with 50kg and then 20 tire flips. Gets me to 100 reps.
Seems like enough.
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Once I get leaner I and run DW there might be a spot open for this:
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So I went to do the 100 rep monster:
Front squat
Back squat
Dead lift
Push press
Tire flip
But I just couldn’t. I tried twice but each time my legs gave way on the 3rd rep of the front squats. I tried - it was an honest to God try as well. I assumed the first time round it was a poor warm up. So went again. But I just think a full on leg day Friday and then touch rugby and 60 floor to over heads yesterday have me done. I will do a 400 rep work out (press up, row, burpee & dead lift) with the sand bag. This is a poor substitute - but it is something. I can’t do much else. I’m a bit fried (I will also add sleeping in the tent was a disaster. I had 6 hours sleep. And I’m feeling it.
EDIT - @T3hPwnisher - have you run “DC”? If you did: It says there that there is little to no chance to running a high level of conditioning next to DC training. What is your take? I think it is possible. I’m managing a fairly heavy amount of volume right now on a deficit. So on a surplus I’d hope to be able to manage DC training 3x a week and 2-3x hard cardio.
If you didn’t feel free to speculate (or not) on how difficult it would be to mange balancing DC and hard cardio.
Bearing in mind I thinking of running this 1 week after finishing DW. I’m hoping to be in the best shape of my life.
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"Doggcrapp, unlike HIT and some other all-or-nothing training philosophies, includes regular cardio. Trudel recommends that most guys start off with three to four 30-minute sessions of low-intensity cardio on non-training days.
“We usually do it before breakfast so we use fat instead of glycogen for energy,” SM said.
What about high-intensity interval training, or martial arts, or sports in general?
“If you think you can do HIIT or MMA, or even play flag football on the weekends, then you’re out of your mind,” SM explained. “The training is just way too intense to be able to do any of that on your off-days.”
Honestly I think he’s just being a bit dramatic. I don’t see why you couldn’t do HIIT. DC is low volume, even thought the intensity is through the roof. I think this is a great fit for added cardio.
I ran DC once for like 8 weeks before I ended up doing my first powerlifting meet, getting bitten by that bug and not come back. I still steal stuff from it, but don’t run it directly.
It’s a solid approach. Keep in mind that cardio is a required part of it, so you’d be doing that ON TOP of your conditioning.
If I were trying to make it fit, I’d do 1 hard conditioning workout on the weeks where I’m training the legs twice a week, and two hard conditioning sessions on the once a week leg weeks. I’d adjust as needed from there. Those widowmakers should provide a solid enough challenge if done right. Other thoughts would be a conditioning finisher stacked onto those leg days.
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I agree. I think it is part of the “sales” pitch. Telling people there is no way you can do hard conditioning:
A) makes the whole system sound more “extreme”
B) is a great excuse not to do hard conditioning. Which is a selling point to some.
Understood - but 30min fasted walks are not the same as doing a hard conditioning work out. There is no way after getting in pretty good shape I want to spend 3 months just walking 4 times a week, and then starting from scratch.
You know what those a pretty solid ideas. I think this is where I’ll head.
Right: I am saying you would need to do BOTH. Its a time demand/comittment.
Hope it pans out well!
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Oh yeah sorry. I see your point.
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Fuck that:
220lb x20 reps
Front squat
Back squat (deload the bar and take to the floor)
Deadlift ( deload the bar and put back. Get log out)
50kg 9 inch log X 20
12 mins.
Even with out the faff of moving the bar this was not going to be beat. It took 2 mins to get the log out. But I was struggling to talk the whole time.
A few pull ups and press ups to finish off.
Edit to add video.
Also the plan was to add pull ups to this after each exercise. But I forgot.
20 FS - 5 pull up
20 DL- 5 pull ups
20 BS - 5 pull ups
20 log - 5 pull ups. Thus getting my 100 reps.
But still.
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Putting the kid to bed. He needs me to go back every 7 mins. So I brought out the sand bag and did a 400 rep work out.
Took longer than normal. But it’s done.
Marvel at my counting app.
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So - I’ve written about how my head space effects my training a touch before. Well it’s going on again. This is is how a manic phase effects me.
I have several “markers”. These are behaviours I can objectively measure. And they act as early warning signs. I have them for manic and depressive swings. I have hit 3 for manic phase. Some times these up or down phases come on for no reason. Sometimes things in my environment bring them about. This is environmental. Normally I’d change the environment but this time I can not. So there is a good chance this gets worse before it gets better.
What this mean for training.
I lose focus. And overtrain. Very easily. I can not focus on the goal at hand. Only the next goal. And the one after. Even then can not decide on one goal. And I’m unable see that I want conflicting things all at the same time. I want it all. What’s more / worst is, even when I am being reasonable I can not be sure of myself. I’m unable to determine if my workouts / goals are:
A) unrealistic to the point of laughable
B) hard work but achievable
C) the sort of thing you’d give to a 45 year old middle class mum of 2 on her first week at the gym.
To this end I need guidance. Someone to steady the ship as I try and go of course. So I’m re-employing my old coach. Dan is a world class power lifter. But his experience is more than that. I have faith that he can get me through this next few months having lost the last bit of weight, retaining as much muscle and strength as possible. All I have to do is not exploded in the mean time.
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A day off Tuesday. Yesterday I went to a down hill MTB place with the kids. Who where unable to behave. So we left after 45 mins.
An hours drive, £24 fee, £30 of fuel. For them to walk up the track onto people riding down.
Luckily enough touch rugby was on when I got home. So 1 1/2h of touch.
Weight today:
103.4kg - lightest I’ve been in YEARS.
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1-10 ladder
55kg yoke press
Tire flip
Really slow. No real pressure on performance. Felt stiff and shitty all day after rugby last night. Just getting the work in.
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Want. I want this REALLY bad. I have no indoor storage for more equipment. So big sand bags are out of the question as they get wet and disintegrate. So this being waterproof looks like a great buy. It is a touch lighter that I would want. I have loaded a 130kg stone before. But for conditioning this would be cool. 75kg / 165lb over a yoke - 10 times. I bet that kicks more arse than you’d realise.
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So a bad day. My son has been difficult all day and I’ve been at home. So 0 time to train. On the plus side - touch rugby and a bike ride tomorrow. And a big day Sunday. I think 20 reps of:
110kg front squat, back squat, dead lift, 60 kg log and pull ups.
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I’m not sure if “The Hypertrophy Bomb: One Set for Muscle Growth” thread is the most ironic or stupid thing I’ve read this week. So of the comments are insane. I would like to argue the point with some of them. But like wise - I don’t these people have the capacity to change their minds.
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Today 90mins off touch. And then not a bike ride but hour a swimming. Just messing about swimming. Except 3x25 fast lengths. I raced the boy. Who is having a much better day.
I won all 3 races. But only just. My pecs and lungs both hate me.
What I thought was an upswing is panning out to be a mixed bag. No sleep like I’m on an up but low motivation like I’m on a down. These are common. It is hard. I’m making bad decisions and I know they are bad as I’m making them. And I care. And it makes me feel shit as I do it. But I’m not able to make a better call.
Anyway - I got to a work out finally.
Front squat - 1x5 reps with 140kg.
Then the 100 rep monster:
100kg
Front squat 20 reps (15&5) - 5 pull ups
Back squat 20 reps - 5 pull ups
Dead lift 20 reps - 5 pull ups
Log press 20 reps - 5 pull ups
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