Man, I’m loving this TM reset. I needed a fresh start and this is feeling good.
Giant Set
SQUAT
135 x 5
170 x 5
195 x 5
225 x 5 PULL UPS
BW x 8 x 4 sets CABLE FLY
50 x 10
60 x 10 x 3 sets
HANG POWER CLEAN
205 x 3 x 5 sets
55 REP BARBELL COMPLEX - 95 lbs
Hang Clean x 5
Lunge x 10 total
Push Press x 10
Squat x 10
High Pull x 10
RDL x 10 2:08
I wanted to run this again but I didn’t really have time. I needed to rinse off and get to a meeting. I guess two minutes of conditioning is better than zero.
I’m doing the Athlete the Lower / BB the Upper template with some changes. On squat day, I’m supposed to do 3x5 FSL after the 5s PRO. I’ve added hang power cleans for 5x3 which aren’t a part of the program. I think that’s a decent substitution for the 3x5 squats that I’m not doing.
On deadlift day, it calls for 10x5 FSL. I’m planning to do 5x5 hang clean pulls (not part of the program) which happens to be very close to my FSL weights.
I guess the question is 1) do you think the 5x3 cleans are an even swap for 3x5 squats? and 2) should I add another 5x5 FSL deads to get to a total of 10x5 on deadlift day?
My highest volume sessions were during SGSS. I did 5x8 on squats, deads, RDLs, and lunges in one session. My recovery was fine after the initial shock. I’ve never done 10 sets of deads for any session.
My goal is to just follow the 5/3/1 plan of slow progression for my leg training. I keep cutting some of the extra leg training to allow for conditioning, but I just realized that I’m not really doing much conditioning… hmmmm.
I’ve reached a strange place with my training - I don’t want to do much leg work (gasp). It’s not the work I’m avoiding; I just don’t want my legs to grow. If I add any muscle then I want it to go on my upper body. When I gained 30 lbs, I felt like 20 of it went to my lower half and it didn’t really get me what I wanted in terms of physique.
The challenge programs everyone seems to be doing would add mass to my body, but I think it would do the same thing all over again - a bigger arse and legs.
Thanks for checking in and don’t feel bad! As my life stressors increase, my mental capacity to be interactive on here decreases severely. There are days that I open the forum and click on one thing and then just shut it down because I find myself completely apathetic and disinterested. And then there are days where I’m all over this place.
I can probably do the program plus my hang clean additions. I’m not doing all of the running so there’s not much reason to cut anything out. I think I’m going to try to add the 3x5 squats and do 5x5 clean pulls plus 5x5 deads. If I’m short on time then the extra squats and deads will go first. The hang clean stuff is the only thing I do where I move fast. I don’t want to lose that.
Thanks, good man. The first three exercises weren’t bad and then it hit me like a sledge hammer as I finished squats. My goal is to get through it without stopping, but for some reason I put the bar down after squats and again after high pulls… Stupid brain.
I’d planned to do it two or three times but I felt like garbage. I think my blood sugar was low because I ate some awesome cookies earlier. They were so sweet that they kind of upset my stomach - made it feel all acidic. Occasionally, if I eat something like that, I’ll feel like crap soon after if I try to be active. I didn’t even break a sweat in my workout and I was moving the whole time. Everything was good til the end. I was even a bit nauseas before the complex so I didn’t know how things were going to go.
Oh, well. Cardio is planned for my next workout anyway. This was just a bonus. I can probably muster up the energy to do this every session since it’s only 2-3 minutes.
I like how you’re adding in complexes. It’s something I’ve been thinking about putting in on once or twice during the week and maybe once on the weekend. I used to do them and they really hit hard with just a couple minutes of work.
I’d like to build up more time with them so that I’m doing 10-20 minutes of actual work. This 55 rep one came from a T-Nation article and I can just mindlessly follow it. I could definitely create some of my own.
It’s not running, but I really like the way I feel after doing barbell conditioning work (like CrossFit). I can be huffing and puffing and continue to do reps between gasps of air unless it’s a move that requires bracing.
That’s awesome. I may have to copy that complex you’re doing.
I noticed you haven’t been running much lately. I’ve been debating it myself from a cost benefit standpoint. I’ve never been a natural runner and even after a year of running, I still feel stiff and like I’m working way to hard. At 40 and almost 220, I’m wondering if I’m doing more damage than not. Our main fitness unit guy is going to take a look at me run tomorrow and I’ll see if it makes a difference.
I want to be able to run a couple miles if necessary. That doesn’t require me to run two miles regularly. I need to run a bit, but I think I can maintain the necessary level of fitness with other stuff - like things I actually enjoy.
I hear you on that. My problem is if I reduce it to once a week, I’ll be more likely to tell myself there’s no point and just stop running altogether. At least at twice each week, I do see a bit of improvement over time. Also after a couple weeks of once/week, I can feel my legs get deconditioned for running and shin splints start flaring up again.
I guess there’s also an ego thing in there. Running’s hard and I don’t like it terribly much, so every time I do it, I can tell myself it was another day I didn’t wuss out.
I was off work but plenty busy running errands. Went to the smaller grocery store thinking it’d save me time and it took even longer because I couldn’t find anything. I picked up a rack of baby back ribs at Sam’s and my son and and I crushed that for lunch. He probably had four to five ribs worth and I ate the rest. I was considering kicking this workout to tomorrow because it wouldn’t really affect anything, but I got it knocked out before dinner. As usual, I cut the cardio/conditioning portion.
Giant Set
DEADLIFT
185 x 5
275 x 5
315 x 5
355 x 5 PUSH UPS
15, 15, 15, 15 BPAs
25, 25, 25, 25
HANG CLEAN PULLS
275 x 5 x 5 sets
DEADLIFT FSL
275 x 5 x 5 sets
Well, I sucked it up and added the extra five sets of deads. I’m happy it was only 275 this week. I should adapt to the extra volume before the weights get back to the “oh crap” range. Maybe I’ll do cardio tomorrow…
