Hey Dave,
How many reps are you doing of each exercise in the Bear? Just one? If so, that is not what a complex is supposed to be and isn’t really conditioning. You’d typically do each movement for 4-8 reps and move onto the next without putting the bar down, so something like 20-30 reps…THEN you rest a few minutes, repeat for like 4-6 rounds.
[quote]jskrabac wrote:
Hey Dave,
How many reps are you doing of each exercise in the Bear? Just one? If so, that is not what a complex is supposed to be and isn’t really conditioning. You’d typically do each movement for 4-8 reps and move onto the next without putting the bar down, so something like 20-30 reps…THEN you rest a few minutes, repeat for like 4-6 rounds.
Screw Cardio! Four Complexes for a Shredded Physique [/quote]
Right dude, I was doing it in sets of 3 so when I said 10 rounds I was doing 3 x 3 plus 1 cause thats all I had left in me.
Thnaks for the link, ill be using it.
Btw your bench is looking rock solid.
Friday:
Warm up
DL:
5 X 10 X 90KG
Front S:
3 X 8 X 60KG
2 X 6 X 60KG
Ab Roll out:
50 reps
Bear:
3x3
Vids on the way.
[quote]Oregand wrote:
Vids on the way.[/quote]
lets see the vids!!! 
trainings looking good. Solid weight being moved around in here.
[quote]gregron wrote:
[quote]Oregand wrote:
Vids on the way.[/quote]
lets see the vids!!!
trainings looking good. Solid weight being moved around in here.[/quote]
Thanks man, I aint got nothing on your numbers but im workinhg on it!
Monday:
Warm up
Bench:
60x5, 80x5,75x5,70x5,60x5
BB Row:
60x14, 70x12, 80x10, 90x6, 90x6
Push press
40x6, 50x5, 60x4, 62.5x4
Complex
6,5,4,3,2,1
Dont like how lacking my PP is and even though im losing weight(.5 - 1 lbs weekly) I feel chubby as ever.
Some Vids,
The only lift Ive ever failed(second attempt at 180)
My 5th set of 10 reps for the DL last week, I was gased at this stage.
This is what the bear I was doing last week looks like, Jamie recommends 5x5 f**king madman.
Looking lean as fuck dude, keep it up!
[quote]phlegms wrote:
Looking lean as fuck dude, keep it up! [/quote]
Pretty tempted to kiss you after reading that bro!
Tuesday:
Warm up
Squats:
Top set - 110KGx5
BB split squats
60KG x 5 x 4 each leg
GHR
4 x 6 - 10
Trap bar carries
140KG x 20m x 4
Traded lunges for split squats and replaced the complex with loaded carries . Two super excercises.
After some thought I’ve decided I’m going for fucking broke in this fat loss. I will aim for 170 and see what happens when I get there.
In 183 now so if I average 1 lbs weekly it’ll be 3 more months, probably 4.
Dieting is fucking bullshit but I need to do it.
Thursday:
Warm up
OHP:
Top set - 60KG x 5
Pull ups:
59 reps
CGBP:
60x5, 70x5, 80x4, 70x5, 60x5
Sled work:
70KG x 40m - Back drag
50KG x 60m - Pull ins
CGBP(70KG) - Grip was a tad wide on this set
Sled drag(Far too light @ 50KG)
Good stuff man, that new tat’ is looking sweet brah’!
Your sled drag is extremely upperback dominant. That may be what you’re going for, but I just wanted to point that at.
[quote]jskrabac wrote:
Your sled drag is extremely upperback dominant. That may be what you’re going for, but I just wanted to point that at. [/quote]
Thanks for that man, I didn’t realise that it was so upper back dominant. I’ll work on making it more total body.
Friday:
Warm up
DL:
120KGx5, 140KGx5, 160KGx4,120KGx5,100KGx5
Front S:
60KGx6, 70KGx5, 80KGx4, 90KGx4, 60KGx6
Plank
4 x 45 secs
Trap bar carrie:
140KG x 80m
Nice deads and front squats dude!
[quote]phlegms wrote:
Nice deads and front squats dude! [/quote]
Thanks dude, need to keep getting stronger!
DL(160) - Nedd to really work on sitting into it and pulling/pushing.
Front S(90) - Work needed
