Dont superset any of the main work. Your goal is to get stronger, not workout faster. Rest as long as you need (probably 90s-3min) to be able to perform your next set of main work.
If you want to superset any assistance work you add in, that’s fine.
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With the accessory lift… should they be done as strength also? Ie 5 reps, higher weight?
I typically advise 6-20 reps. Ideally, you want to progress on these exercises via rep/weight increases “beating the logbook”, but it is not that important if you can’t beat the logbook every time here.
We care about main lift progression most.
So I messed up yesterday, I misunderstood the program and ended up doing the whole thing.
Today I worked it out.
Chins - 3 sets
4+1. 3+2. 3+3 (the plus are just negatives)
Pendalay rows - 45kg
1-5, 2-5, 3-10
I am going to stay on this weight for one more workout because even though I got 10, my form at the end wasn’t strong.
Cable Facepull 3 sets 12 reps
17.5 on the plate
Inc Rev flies 3 sets 12 reps
6kg - 2021 movement
Bicep Curl 3 sets - 12.5kg
12 reps. This was hard.
2 sets Leg lifts with L sit at the end
10 leg lifts with 4 L sits.
I did the last 3 exercises as a 3 superset. I am going to workout a proper plan this weekend now i Know how the actual program works.
Got shot i my knee the other day, so I will also have to work out the best leg exercises that I can do.
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Sorry one more question… am I doing the amrap until I hit 10+ reps and then increase weight? Or each new session am I adding the weight ?
And what is the cycle… do this for 4-6 weeks?
Each new session you should be adding weight. Push that last AMRAP set to failure for every main lift, but keep one in the tank for squats only.
Accessory work is not important to progress in, but ideally you will still be progressing here.
I would have you run this until your weights cannot increase with linear periodization anymore. There is no set duration. This should be somewhere around 1,000lb big 3 but may happen a bit sooner or later; we want to ride the LP train for as long as we can. It is the fastest strength increase you can get.
531, for example, has you increase 5lbs every 4 weeks. We’re having you increase 5lbs every week.
531 serves a purpose, but i believe that purpose is best timed for when linear periodization no longer works.
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oh right. Ok got it.
Good weigh in this week.
down 1kg
down an inch on my chest and waist
the rest not so different, but happy with this result.
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100% this, milk the linear progression as long as you can and are making progress
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ok so todays workout. My chins are not great.
1 warm up 5 unnassisted
3 sets
1 - 4+1
2 - 3+2
3 - 2+3
Pendalay row - 47.5 (up 2.5kg)
3 sets
5 /5 /13
"On this, form is important, so if what is breaking my form for example is my back rounding more than my arms getting tired, do I still count the reps for the amrap that are bad form? or do I go to do as many as possible until the movement fails. Obviously being smart about, where I am not hiking the weight up just to get the ARMAP. But like 2 or 3 past where my back might start to fail.
Deadlift - 80kg
5/5/13
Also on this, and my chins, it isn’t the actual movement that is stopping me. On chinups its the tendon attachment at the elbow that goes, and on my dead lifts it is my grip
No time for accessory lifts today
Also need to turn up the fatloss.
So the question before was SSC or HIIT and the answer was both are good.
My thought was 25 min HIIT - 1 min all out 1.30- 2min off… I can use the ski erg for that, or maybe hang cleans or something else, suggestions?
SSC - 1 hour alternating days with HIIT, 30 min bike, 30 min skierg with heartrate around 120-125…
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Use the equipment for what it’s meant for. Cardio is to increase activity and burn more fat. Lifting is to preserve, and in some cases, increase muscle.
“Stop overthinking it” is what my coach tells me; I do believe you need this same advice.
Fine :(. 
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Day off today for workout, but here is yesterdays log
military press. Added 2.5kg (42.5)
3 sets
5 - 5 10
Bench Press - added 2.5kg (60kg)
3 sets
5 - 5 - 12
Accessory lifts
inc chest fly’s 3 sets 15 reps 7kg
Swiss ball hamstring curls, 3 sets 15 reps
Hip raise on machine 50kg
3 sets 15 reps.
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I’m confused, you’re doing all your push movements in one day?
It should look like this:
Day 1: Vertical/Squats
OHP 3x5
Pull Ups 3x5
Squats 3x5
+Accessory Lifts
Day 2: Horizontal/Deadlifts
Bench 3x5
Bent Row 3x5
Deadlifts 1x5
+Accessory Lifts
Repeat
You said you can’t do Squats. What leg movements can you do? Leg press? Leg ext/ham curl? RDL?
I am headed to the physio today.
current experiments show that anything that is loaded mostly vertical i can’t do, so no RDL, no squats, no lunges.
I have done leg press in the past, but I haven’t tried recently.
To be honest, I was looking at doing frickin ballet leg workouts, cause dancers got strong legs, and those seem to be from my research super high volume and not as aggressive on my knee.
I’ll know more today, the cortizone shot has helped settle it down, but there are 2 underlying issues. 1 is missing cartiledge, the second more serious issue that noone is able to put their finger on is a pinching on or around the Peroneal nerve. I do however think that there is a big correlation currently to my feet and ankle, which i’ll bring up with the physio today.
oh shoot, to answer your question.
day 1 main lifts
chins - Pendelay rows.
day 2 main lifts
millitary press
bench press
I went based on this from your previous post, and just put in exercises.
I like to organize this as:
Day 1: Vertical/Squats (OHP/Pull Ups/Squats)
Day 2: Horizontal/Deadlifts (Bench/Bent Row/Deadlifts)
Repeat
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I would try getting something in for your legs. Use caution but try leg press, leg ext and ham curl. If any of those, or any alternates of those work - let’s do that.
Your legs have about 55% of the muscle mass in your whole body. We want to train and utilize that.
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I did some leg press the other day, I did it at 80kg, afterwards there was a dull ache, so I can’t risk it just yet. I’ll work something out to get leg work in…
On another note, my left arm elbow tendon is super sore. I have rested it for almost 6 days now, I don’t know if doing chinups is going to continue to agrivate it, which is what happened at the start when doing them without bands.
I am going to have work around this issue now also.
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So training log is going to be on hold, I have to go back to rehab stuff because essentially I can’t do anykind of pull lifting, the tendon in my arm basically feels like it’s torn.
I’ll work on getting myself back into some kind of working condition, so the progress will be slower now.
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So while I’m doing rehabs work and a few lifts I can do, I was thinking of switching something up for higher fat loss
My normal morning routine is out of bed 6-630, protein shake, swim at the beach… then back for coffee and if I remember carbs before stenth workout at 8.
If I did my 1 leg of cardio then, instead of afternoon, do I need to not have my protein shake or carbs until after for a fasted workout ?
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I find weight lifting to be extra shitty without carbs, and all my carbs are pre/ intra workout to provide energy without the risk of them being stored as fat.
Fasted cardio needs to be truly fasted if that’s what your aim is. I still rarely do this, but i will on occasion if I’m feeling extra motivated. It works, but it’s nothing special.
In your case where you do fasted cardio then lift, i would keep your carbs to post cardio - pre lifting.
Not sure if that answered your question.
Yeah. I"ll keep my carbs to the weigt’s workouts and just do cardio in the morning.
I"ll just stick to my 30g protein wihthin 30 min of waking, then when I get to the gym for cardio, it is what it is.