Is that 4 short-ish sets followed by an AMRAP?
Followed by hard variation work (deficits)?
I feel like I’ve seen this before
Funny coincidence
I wish I had to define between bars (apart from rusty bar - bent bar)
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If it makes you feel better I can make an inventory of all the nice things there are at Iron Revolution
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You’re hurting my heart.
I’ll give you an inventory of my gym:
- 1 rusty bar
- 1 bent bar
- 1 bar that weights only 18kgs for some reason (it’s labeled women’s bar but it’s really not that)
- Comically small power rack
- A bent pull-up bar
- A dip station
- 1 Short bar with blood stains on it
- Dumbbells from 1-10kgs with 1kg jumps (these are actually pretty good, sadly there’s no use for them)
- Dumbbells from 12.5-50kgs, 75% of which are about to fall into pieces
- Homemade adjustable DB handle (best thing ever)
- A low pulley and a lat pulldown, one or the other is always broken
- A cable cross station, one side is broken
- An antique leg press
Then there are some leg machines that are decades old (pretty good) and a homemade back machine that doesn’t work (brilliant)
The bench press bench and other benches are decent
I love the place. Not having access to all the fancy stuff keeps you focused on the important things. (Like trying not to die when the biker gang or the neonazis come in - I’m not even kidding)
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Thnx mane. Bring the list and we’ll have BBQ. Main course broiled guinea pig
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Yes, that’s the one. Squat is structured a little differently this week (squat, squat variation, front squat), but I missed it as it was Monday.
TBH from the week I can see (this week) I get reminded of Cube and 5/3/1 from Beyond. Except, and of course this is only based on seeing one week, it appears there was a LOT more thought put into training the three lifts as distinct entities which both 5/3/1 and Cube lack.
What really makes me happy is that what I was doing with how I treated each lift and my assistance seems to be relatively similar: squat with a fair amount of volume that is mostly squatting; bench often and treat assistance like a BBer; DL and just about leave it at that; and train upper back every training session or thereabouts
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It’s easy to just have all of the three lifts programmed similarly and it looks good and symmetrical on paper (I’m guilty of doing just that for the sake of symmetry, actually I’m pretty much doing it right now too)
I too have noticed that this approach works, and it’s also a pretty fun way to train as it offers some variety to the 5x5 squat, bench and dead - scheme.
That’s pretty much exactly what I personally did with my 3+2 programming (the one I was running when I joined the forum) except for it was a bit low on squatting volume, as it was more of a HIT style program.
I hope you make good progress with the program and smash your goals (I know you will)
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Thanks. The advantage with this is it’s set out by two guys who really, really know their stuff (I think close to 50 years experience between them) so I won’t be second guessing myself abiut how it’s set out - something I’m always going to do with my own setups.
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well well well Mark.
I hope you’ll get back to commenting about how and why you’ll structure the workouts the way you do.
Or at least comment on how the new go to program is affecting you.
Btw I thought you would do Traning maximally again, it seemed to suit you very well.
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Good luck with the new coach Mark!!! Thats something i’ve been considering for after my meet in March, be interesting to see how it goes for you!
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Training Maximally is a good system and was a good break, but not something I’ll be going back to anytime soon. It’s more of an open ended system of you are kind of spinning your wheels and want to-be able to hop into a peak at any time.
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Woke at 204 lbs, looking decent. Lats and upper back are surprisingly sore.
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Today’s training
Push-ups (24ish) and pull-ups (6-8. Didn’t count, wide overhand)
Bench press, comp setup (even out on my Romaleos)
10xbar
8x88 lbs
25x121 lbs, 6 RPE - was meant to be 20 but I can’t read
20x121 lbs, 8-9 RPE
Around a minute and a half between sets. First set
https://www.instagram.com/p/BdjHSXUBFeG/
Pump and a half in my upper back
DB pullovers
10x50 lbs
3x10x55 lbs
Big fan. Awesome lat and pec pump
DB military press
3x15x40 lbs
Bent over RDFs
2x15x20 lbs - all that shoulder work has paid off, really felt my delts
Pendlay row
6x132 lbs
6x176 lbs
2x6x198 lbs - think I got these right. Felt kind of good
https://www.instagram.com/p/BdjHsMnB-d_/
BB shrugs
20x198 lbs
Dips
4x12 at bodyweight - fourth set was quite hard
BB curls
3x10x66 lbs - used the standard bar. Hard
All up done in an hour and 25 minutes including helping my buddy out
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Did you look at other potential coaches too, how come you went with Greg?
I think the accountability of having a coach can be a big positive for progress.
I like his mentality, I like the system he uses and above all it looks like the vast majority of his athletes do really well. The price point was also a major bonus. I don’t have any issues with accountability, but not having to think beyond going in and working is a nice change.
I’ll also learn a bunch. It seems to be a very, very carefully set up system to build your total consistently over time without creating imbalances.
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Hungry as all fuck come dinner, but like an idiot I’d pretty much blown my budget at lunch. Tried eating a large bowl of salad, which while refreshing didn’t fool my stomach. Held on for another half hour and caved. Double patty burger and a bunch of fries later felt waaay better. I went with burger and fries because in the three hours leading up to eating it all I could think of was a burger and loaded fries. That’s quite rare for me, to actually crave a specific food.
Probably silly but my litmus test of going over like that is how I feel after: uncomfortable and heavy, probably should have nutted up and just gone hungry; pleasantly satisfied and I probably didn’t do much harm at all.
Luckily felt a ton better and just satisfied after eating. It’s now bedtime and I’m a bit bloated, but that’s to be expected. Expecting a bunch of extra weight tomorrow morning, maybe some bloat and softness.
I’m getting a bit better with obsessing over this shit. Only around five per cent of my brain is screaming that I’ll wake up sloppy and fat again and that I’ve lost my discipline because I had a couple of days over the last two weeks where I overate a bit.
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This was always my issue with those programs. They’re good to go back to from time to time and run everything the exact same, but I can’t imagine my one at a higher strength level training every lift exactly the same. I guess that’s why both are more of training manuals rather than this is what you do type deals.
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Makes sense, hope it works well for you!
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Woke at 207.5 lbs - expected this. Lower abs bloated quite a bit too - also expected. Not looking soft, though. If anything abs, quads, etc look sharper. So, win, I guess.
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Woke at 206.1 lbs. Looking decent, bloating way down and everything looking pretty tight.
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