Get after it dude! Dude though, that moment when you unrack the bar for the squats AFTER the front squats is the exact moment when you wonder if you bit of more than you can chew.
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The deadlift dance of death two-step
was the scary part for me…
Man, you should try driving sometime if you want a real scare, haha. Bar hit the rack. Thankfully a cheaper bar.
Currently running the 5/3/1 Prowler Challenge and I have to admit I’m probably not going to pass it on the first run-through 
Prowler Challenge:
Perform 10 40—yard Prowler sprints with 180 pounds additional weight and 60 seconds rest between sprints.
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Throw a motorcycle into the mix if you really want to experience the fear haha.
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Velvet, this gave me a very stupid and random thought
Yk how Pwn does Armor Building Complexes
Think of doing those but on a Unicycle.
Armor Building Circus!
I call this “The Paul Whitehouse”. Reasons for this are on my log (if you are interested).
Its kinda a mix between my leg day above and Pwn’s next “monument” work out.
I used 100kg - but the weight is what ever you need it to be:
20 front squats (do this is sets if needed - 20 reps with the bar on your windpipe is hard)
5 pull ups
20 back squats (do not put the weight down)
5 pull ups
20 dead lifts
5 pull ups
20 floor to over head
5 pull ups.
Floor to over head is “what ever you have”. If you only have access to normal gym stuff then use a bar. But I strongly advise you to look about and find things that are a touch less standard. The reason: it should be a smooth motion from floor to over head. No resting at the chest. To keep the movement quick. This serves to really hit the conditioning but also taxes the strength as well. Your leg have just done 60 reps at a decent weight in fairly short order. And now you are asking them to exert a lot of power.
A bar bell is too easy to clean and then press. Try something different. Viper press and strong man log is a good place to start. Kettle bells can be cleaned and pressed. Even dumb bells. Just try and one motion it. And remember this is not an Olympic weight lifting contest. It still counts even if its ugly.
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Squatted slightly above body weight for the number of years I’ve been alive, on my birthday. Lined up perfectly with a scheduled widowmaker. Recommend not being old and not being fat.
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Squatted slightly above body weight for the number of years I’ve been alive (plus one to GROW on), on my birthday. Lined up perfectly with… NOTHING. There is never any reason to do this. EVER. (Haha!) I also recommend not being old and not being fat.
Thanks for the challenge, @heretolog. That’s a huge rep PR for me (previous best was 175x40), and it was fun in the worst kind of way.
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I’m sorry to have inspired this madness, fantastic stuff and happy birthday!
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Another variant of my insanity
15 front squats into
20 squats into
25 SSB squats into
30 deadlifts
That 15th front squat was a Denver squat for sure, but I didn’t want to lose the bar.
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Another awesome one from the twisted mind of Dan John
Double kettlebell clean and front squat.
1 clean
1 front squat
2 cleans
2 front squats
…up to 10
Back down do 1
Don’t put the bells down
I got through 10 without setting it down, but that’s where I had to tap out. This is the second time I’ve tried this. The first time, I implemented a penalty for set downs, which was a hill run. I think that’s a better way to approach it vs just going for time, but another group I ball with wanted to push time so I figure I’d give it a try.
If a hill run isn’t viable, I’d consider some sort of level change. Something that taxes the heart but gives the legs a break. Could do the old “push-up, stand up, push-up, stand up” for 5, like a burpee without the jump. Or use a skip rope, or do some dips or something.
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Hey here’s one: 300 bodyweight dips as fast as possible, EMOM do 2 bear complexes w/95lbs
I got right under 25 minutes.
And “Monument to Non-Existence” continues to mutate. Here I start with 15 reps of the front squat, then 20 of the squat, 25 of the SSB squat, 30 of the deadlift, then 35 for high handle deads
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Another taker for the birthday challenge. I am not old or fat, this is still terrible. I lost count around 20, but it looks like I ended up at 30. One extra for good measure. Shaky and sloppy after rep 10.
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salute to you, this was proper hard work. Love it.
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Big complement from you, thank you!
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Just redid a version of the 30-minute press challenge posted by @T3hPwnisher awhile back.
I did this challenge for the first time back in early 2022, and I got 169 reps at 115 lbs.
Today, I set a goal of triple digits at 135 lbs, cleaning every mini-set until I couldn’t, but I only managed 97 reps:
I was so, so close.
Anyway, I took the first rep from the floor across all 35 sets, and every rep was a strict press—no push-pressing this time around.
Time expired, I tallied the reps, realized I only just missed the goal, and decided to finish off with 3 then 2 more reps, just because.
I was sweating like crazy, my HR was up, and I’m dead tired here on the other side of it, so I’m gonna say that was some good work this afternoon!
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Hey @T3hPwnisher, Howie the Necromancer here.
Are you referring to this version? https://medium.com/@danjohn84123/mass-made-simple-lite-8c30effebae5
If he disavowed it, could you elaborate on why? This is news to me.
I am referring to the program that was posted on Tnation at one point.
Okay, so the one with 5/3/1 as the strength portion. I ran that years ago and liked it.
Are you familiar with the version I linked? Full body thrice a week, DB clean & press, sets of 10 on the squat.
Thanks for the response by the way, appreciate that.
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