This is actually what I’m after. I don’t seem to have an big advantage in any one thing I try, but I do pick up things very well and I believe I’m above average in most things.
I actually have! He is a freak! Very cool to have his strength, mobility and flexibility.
That’s that dude who was military pressing under water in his pool. Like come on man you make us all look like we do nothing lol
Ugh you with your heightened ability to adapt lol. I find out I’m really good at things that I first hurt myself trying to do. Either slightly or enough to have to put an ice pack on something lol
Saturday 15th July
Gym Workout
2Min rowing Warm-up
Paused Front Squats
20kg x 10
40kg x 4
60kg x 4
70kg 3x4
Sumo Deadlift
60kg x 5
80kg x 5
105kg x 5
115kg 3x5
Deficit Sumo Deadlift (10kg plates under foot)
100kg 2x8
Front Rack Static Hold (1Min rest between sets)
80kg x 30sec
90kg x 30sec
95kg x 30sec
80kg x 45sec
BW Chin-ups x 10
BW Dips x 15
BAM! And the workout is done! Gave the front rack holds a go cause they seem to be the rage on here. I quite liked them in a ‘i cant breath’ type of way. The deficits felt good. I forgot to increase the weight on my regular sumos so they were my punishment.
Weighed in at 77.3kg. I feel the oats at breakky upped my calories a bit much. I’m going to cycle them on days after lifting, and have a smaller breakfast on the other mornings. I’m actually having a bit of fun slowly adjusting my calories and macros. I feel like I’m just learning more about myself.
Have I missed something?
Did this start before or after I wrote about them? (Man I would be cool if I created something)
Haha I do believe that I saw them 1st on your log. @littlesleeper is now doing a program written by @brady888 with them in there. I saw them on another log as well a couple days ago but I can’t recall who it was.
Monday 17th July
Gym Workout
Bodyweight Circuit
Chin-ups 5x5
Dips 5x5
Back hypertension 5x10
KB Swings 3x20
KB Goblet Squats 3x20
Shoulder Workout (circuit)
20kg Seated DB Press 3x7*
6kg Seated DB Lateral Raises 3x7
25kg DB Rows 3x7
Seated Cable Rows
3x12
Biceps Cable Curls (dropset no pause)
Lv4 x 12
Lv3 x 10
Lv2 x 13
Lv1 x 32… 34… 35…36
Started the workout feeling rather gross in the guts. By the time I sat down for the shoulder work I felt like I was going to hurl. On my 2nd set of presses the adjustable bench I was leaning on busted backwards! Luckily I was only using light dumbbells. I forgot what number I was up to so after it got tagged out I just re did that set.
Finished my workout with the 1st isolated Bicep work I have done in over a month. Felt pretty good, lots of TuT. My arms look really good after it, is that why people do biceps all the time?
Yes.
Wednesday 19th July
Gym Conditioning / Calves
Barbell Complex
Front Squats x 15 / 10 / 5
Back Squats x 15 / 10 / 5
Good Mornings x 15 / 10 / 5
Back Squats x 15 / 10 / 5
Front Squats x 15 / 10 / 5
Done with 20kg / 30kg / 40kg
Loaded Carries (30seconds rest)
40kg Farmers walk + 5 Push-ups @ halfway
40kg Suitcase walk + 5 Push-ups
40kg Suitcase walk + 5 Push-ups (other arm)
45kg Farmers walk + 5 Push-ups
Calves on Calf Raise machine x2 sets
Calves on Leg Press x4 sets
Rowing machine Lv4 7min 1500m
The complex was disgusting! I really don’t think they are for me after picking weeds for 3 hours. It just fries my lower back. I was going to have a max effort deadlift variation after them but it wouldn’t have gone well. I have swapped out my other complex as my shoulder is still complaining about barbell presses even at light weight.
The loaded carries did their job but the gym is so busy when I get there after work it’s really not viable to do them. It annoys me and everyone else as I zigzag through the crowd.
The rowing went about 3 minutes past being fun but a hot chick in lots of clothes went into the bathroom near the rower and I wanted to check out her gym clothes 
she sat down next to me on the other rower for some close up perve action. Lmao
Not happy with my random conditioning gym days. Imma outline my new plan soon.
Ok as I have alluded to in my previous post, my 2 conditioning days at the gym have been giving me the shits. They have very little progression and half of it is just made up on the spot. This is handy as the gym is very busy on these days and allows me me freedom but it can also let me slack off.
It worked in the beginning when I was unfit but now that I don’t die when my heart goes over 120bpm, things need to change.
Please feel free to comment on any of this.
Monday
Wednesday
Saturday morning
So as you can see, Monday is the more cardio day and Wednesday is more weak points. I have a heavy effort on Wednesday because I like them and I can’t fit that in on Saturday as the session is taxing enough.
Kinda lacking abs and I’m not entirely sure about having calves and shoulders only every fortnight. I feel like neither will benefit so I’m wasting that slot. I’m time poor after work through the week so I can’t go having 1 hour+ sessions.
Decided to go 20rep squats, from previous experience they have helped me the most with my metabolism.
Would love to comment on the cardio and maybe even your overall program, but could you remind me, what is the goal of doing cardio for you? General heart health, fat loss, energy balance, keeping metabolism high? Excuse to strategically position yourself next to hot chicks in skimpy gym outfits?
I did take a quick glance at your first post, but I’m still not sure I picked up on what that objective might be.
I am getting my general fitness up for the Aussie Air Force basic training. A few vague goals in no particular order of importance.
Keep in mind that loaded carries are out, I cant do oly lifts so any decent barbell complexes are out and I don’t do treadmills. I also work a fairly physical job with lots of walking.
can you hold a barbell, jump and shrug? Then you can do a passable hang clean or hang snatch. You might not be able to pull from the floor or anything impressive like that but for high-rep, complex purposes you can easily get away with less than stellar form on O-lifts. Only purists will tell you otherwise.
Yeah I can do a dodgy hang clean but what is the point if I’m giving barbell presses a break. I also will learn how to oly lifts one day so I’m trying to keep bad motor patterns to a minimum (my younger self would shake his head in disgust at that statement lol).
By all means if you have a good complex that doesn’t involve OH pressing or copius amounts of lower back fatigue, throw it out there 
Saturday 22nd July
Gym Workout
Rowing 2min Warm-up
Paused Front Squats
20kg x 10
40kg x 3
60kg x 3
70kg 3x5 - last set not paused
Sumo Deadlift
60kg x 5
80kg x 5 - tried a speed pull… Not a good idea
100kg x 5
110kg x 5
117.5kg 3x5
Front Rack Holds (walk out)
80kg x 30sec
90kg x 30sec
100kg x 30sec
110kg x 30sec
Chin-ups (superset Dips)
BW 5x5 (5x5)
What a great workout! The front squats are getting tough to progress reps on. I drop my arms too low when I get tired and it takes more energy trying to keep it up than it does for my legs. May drop weight on them and increase reps, focusing on keeping high elbows.
The speed pull on the sumo pissed my hips off straight away. I believe this is due to my back not firing at the same time as my hips, putting them under stress. I’ll keep speed pulls to conventional only.
The 110kg front squat walk out was awesome! Thought I was going to drop it walking back to the rack haha
What are front rack holds? Holding the bar in the front squat position standing up? What do you get out of these?
Why don’t you program so more upper body lifting? Maybe some dB bench press and some seated cable rows perhaps?
tweet
Yeah basically just loading the bar with 100+% of your front squat 1RM and walking it out (or just standing up) for set time. Dunno what I’m getting out of them yet as it’s only the 2nd time doing it. I hope to achieve a more stable front rack position, as that is a weakness of mine.
I have decided to do a full shoulder workout once a week that usually uses seated cable rows as a finisher (with face pulls). As for DB Bench, I really have no time or good reason to do it. I hit my pecs with dips and Push-ups quite often and tbh my chest is weak in the bench but it looks pretty good. My glutes, traps, chest and arms gets the most compliments and I don’t view them as aesthetically lagging.
When I get back to mass building I will definitely be hitting my chest with real weight but for now I’m stretched as it is to fit in everything I want.
“The front squats are getting tough to progress reps on. I drop my arms too low when I get tired and it takes more energy trying to keep it up than it does for my legs.”
Yep, on front squats it’s the upper back that fails. The stress bows it forwards and you have to drop the bar.
How i tackle the problem, and keep going a bit longer, is to gasp a few breaths between reps [not easy with the weight crushing down on your chest], then when ready, take a big breath high into the chest AND THEN THRUST THE ELBOWS FORWARD AND UP TO AN EXAGERATED RACK POSITION just as you are about to go down, and try to hold that till you get back up.
Cheers 76, I’ll give that a go next time. It is interesting trying to get oxygen in, but that’s all part of the fun 
strengthens thoracic extension/anti flexion.
My problem with them is that very few people lose their upper back tightness in the top position of a front squat, it’s usually in the hole, so I’m not convinced as to their effectiveness.