My recommendation is to believe that it can and will happen. Hopefully that can keep you from mentally slacking off during a lift. I tend to focus pretty well when I know I’m pushing my limits.
And if you want to know how to get injured…
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4.25.20
I did it!
RUNNING
1 neighborhood lap
Dynamic drills
then:
Fartlek runs: run fastish 20 sec, jog slow 20 sec, run, jog, run
Rest 2 minutes
Repeat for three total rounds.
17+ minutes of activity. I remembered that these can result in rapid progress and I can tolerate them. This will probably be a staple of I cab continue to run.
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Just means you aren’t trying hard enough.
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My Sgt used fartlek wrong, and up until I googled it right now I thought fartlek runs were where you run at least a half a mile, pretty fast, and then do something like 20 pushups, then run another half mile, 10 burpees, run another half mile, 30 squats, etc. Just some bodyweight stuff with a pretty fast run in between. Turns out it’s more like interval runs, which are, IMO, an awesome way to increase endurance. What I used to think was a fartlek run is still pretty brutal though, haha.
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Yer that’s not fartlek more like fkyou!!
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@dagill2 if you’d like to learn a great way to introduce some knee trouble, try beating the bar to the bottom of the squat in a full clean. That one has been with me for a while now.
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Keep the weight, add one rep each week, if you can but keep the weight when you hit 6 good strong reps, put weight on the bar repeat.
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My Sgt called those “Ranger Runs.”
4.26.20 SGSS W9 D4 - Upper Body
This was the final day of Phase III. I’ll start the heavy lifting next week and see what kind of progress I’ve made.
WARM UP
Neighborhood lap x 2 - 0.74 miles in 6:40
PULL UPS
BW x 10, 10, 9+3+3+3
INCLINE
135 x 5
155 x 5
175 x 6, 6, 6, 6, 5+1
DB MEADOWS ROW
100 x 6, 6, 10+4+3
DB OHP
65 x 6, 6, 6, 6, 5
REAR DELT FLY
45 x 15 + 35 x 10 + 25 x 10
LAT RAISE
25 x 20 + 15 x 20
Time: 50 minutes.
I’m considering switching to Pendlay Rows next week instead of waiting until I restart this in a month. One of the factors to switching to upper/lower was that I thought I could do a bent over row since it wouldn’t follow deads and cleans. I’m also just getting tired of doing the DB Meadows Rows. I might even follow the reps and progression for Pendlay Rows when I start back over.
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They’re an awesome way to make everyone push because you catch the stragglers up without having to slow down the runners. I approve!
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Not having a dig mate but how many times do you think you have used this or a similar phrase in the last year ? I’d wager there was a god amount of switching going on in here ?
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I change hypertrophy movements all the time. One reason is boredom. Another is the availability of equipment. Another is finding things that don’t hurt. Barbell and dumbbell rows are not my favorite, but it’s what I have at home. In the normal world, I’d be doing cable rows or the Hammer Strength chest supported row.
And I can’t say that my last couple of years have been normal. It’s been a long time since I’ve been able to train consistently without any modifications for an injury. I’m hoping that I’m in the early stages of a long, healthy run of training.
Edit: I’m also about to run out of weight for DB Rows.
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Like I said it wasn’t a dig more of an observation. I am basically the opposite and keep the same exercises over and over, maybe even if I am not sure they are doing anything. Changing assistance because it no longer adds value or works on a weak spot or delivers any benefit is a great reason for changing things around.
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The two main reasons for switching to a barbell row are 1) I only have to do one set instead of one for each arm and 2) I can use more weight than my dumbbells allow and make 5 lb jumps instead of 5 lbs per arm (although I figured out that a DB that’s 2.5 lbs heavier on one side is still manageable so I could’ve been doing 2.5 lb jumps this whole time).
You have staples in your program and I’m developing mine. As far as back training goes, I don’t have any specific goals except for deadlift. Most of my back training is to maintain balance and the goal of each exercise is fatigue. That leaves it pretty open for variety.
Good grief, I just realized that my back training sounds a lot like Wendler’s approach…
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Wendler isn’t famous for programming variety in his exercises, to be fair. Its probably my biggest issue with his programming. Not because it doesn’t work, because it bores the shit out of me. And I hate dips.
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I can totally relate to wanting your lifting to not negatively impact something else. Makes it difficult to find suitable programs and run them just as designed.
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An easy way to let the fat guys catch up without slowing down the fast guys! That’s really cool. I love to hear about “non- fancy” Solutions to training problems.
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I noticed when reading Meadows programs that he tends to put heavy last or at least not first. Do an exercise that targets the same muscleature first and the idea behind it seems to be reduce injury risk.
I.e., squatting? Do leg curls first. Benching? Incline DB bench first. And so on. Seems like a smart way to spend less time doing "warm-up"s. Just skew the programming so that it warms you up properly.
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Someone I work with who doesn’t train and is known for being the biggest bullshiter ever told me a story the other day related to this.
He had purchased some weights during lockdown so he could train at home (he didn’t train at a gym before lockdown???) He told me he was db rowing 70kg. I laughed my head off and asked where he got dumbells that heavy. He told me they are “them bars that you add weight on, and some of them vinyl coated weights”
I told him to fuck off and never talk to me again about lifting weights at this point! Imagine the size of a db with 70kg of plastic weights on.
So basically if you have maxed out your dbs I could ask him to sell his set to you? 
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Add bands.