So from Monday I am going to do my own program. Put my money where my mouth is! I’m hurting but I can keep things super light just to get into the flow of it. I might make some minor changes based on my own setup but the meat and potatoes of the program will be the same.
I think it makes sense to start the Week off with Deadlift & Front Squat. If any of you have ever done the deadlift/FS combo you know how taxing that session can be. I think it’s the “fix your posture” combo, so I want to start off with the foundation of my program.
I’m excited to run my own program (still do strongman Saturday’s but be smarter). I think the only difference is because Of my strength level every week 6,7, or 8 I need to deload to give my body a break!
have you watched any technique videos? if not Alpha’s are useful/ brian alsruhe. i’m thinking the reason you hurt your back on yoke is not being tight enough (braced/stable.) stability on the yoke is extremely important. yoke is actually a very technical event.
I didn’t front squat but I did squat and deadlift back to back in SGSS. Those days were beastly. I could feel my metabolism roaring the rest of the day. It felt good…… after the session.
For sure man I’ll check out the vids. I’m almost positive that is what happened to me too!
A few hours after the session it feels good, but during it sucks lol. Squats and deadlifts take the life out of me for at least an hour or two after the gym. Then I feel just fine!
FRONT SQUAT (ss: DB RDL @ 75lbs - 4x12)
275x8
275x8
275x8
275x8
275x8
DB LUNGES (ss: BB Back Ext @ 135lbs - 4x12)
75x10
75x10
75x10
75x10
75x10
JUMP ROPE
500 skips
NOTES
Felt good. It’s been a LONG time since I’ve used baby weights, but felt fun haha! This program can get anyone stronger. I’m gonna feel it in my quads from the lunges that’s for sure!
Now take your spreadsheet game up to jmp and start analyzing things as minute as what change in temperature caused you to do a rep less on an assurance exercise on the third Saturday of even months.
MOBILITY WORK
Lots of post stretching for the pecs and shoulders especially.
NOTES
Haven’t done BB Incline Bench Press in years it feels like! My form was all off so I just used 225 and repped it out. Didn’t feel much pressure in my lower back from OHP, probably because I brace the hell outta my core and squeeze the hell out of my glutes. Can’t even swipe a credit card through there I’m squeezing so hard LOL!
I made a crockpot dish this week that turned out awesome! Thought I would share:
Ingredients:
2 lbs Lamb Stew Meat
2 lbs of Yukon yellow potatoes
1 Whole White Onion
Stock of celery
Big bunch of carrots
Mushroom Soup (not cream of mushroom)
Spices: Salt, Pepper, Cumin, Turmeric
*White Rice Flour for the end to thicken gravy
Cut everything up, mix it all. Add all the spices and mix it again. Add the mushroom soup and just pour it over (empty the entire box).
Cook on low for 8-12 hours. 10 min before serving or putting into Tupperware add the white rice flour to thicken the soup into gravy.
Gives 4 hearty big bowls of stew.
The lamb will get completely shredded and mixed into the stew. If you do not cook it long enough the fat doesn’t fully melt and you get big chunks of fat which in a crockpot DO NOT taste good at all.
You can sear the lamb pieces before throwing them in, but because they are getting super shredded probably won’t make much of a difference.
I wouldn’t for the rest of your life, but it can last you a while. You’ve been training long enough now to know how to tweak it based on your goals!
For sure man, the more you look at programs you realize they all sorta look the same. Right now I want to deal with some lighter weights for a few months my 2nd lift will be in that 8-10 range. After while they’ll be in that 4-6 range to give a bit of a different stimulus.
You don’t need to do everything man. If you understand the program it’s still a tier system. You have a main lift, a supplemental, and assistance. It’s just I have everything supersetted lol. Diet will take care of the fat. And honestly you can tweak the program as you travel and things change. I don’t like waiting at the gym. So one week I might do upper/lower/upper/lower. Next week maybe because it’s busy as hell i end up doing full body 4x a week lol. As long as the concept and principles remain the same you’ll be all good!
