Top Set Last, just like First Set Last and Second Set Last, i either do FSL for 3 reps, SSL for 2 or TSL for 1s for the EMOM, that’s the idea right now atleast, not sure if it’s realistic once the weights start to get heavier tho.
I’ve been following your log recently, how was your deload week? I’ve been thinking i ought to implement them aswell, it just feels weird to intentionally go easier, rather than just doing whatever i can, and go easier on the days where i feel beat up, and go harder the days i feel good.
Ah, got it - thougth it was some press variant I did not know
Deload - yeah well. It did actually feel like I was slacking and not doing enough, so yeah weird.
Yesterday, I halfway caved and did some higher rep work on press and row. But I think it is a good thing to program a few light sessions in regularly, if not for muscle growth, then to give your joints and tendons a chance to heal up. (Especially as weights go up in the future)
Not sure if I will follow the exact weight or schedule set out in 5/3/1 book though - but will try to program a lighter week in every few weeks.
Yeah it does make some sense to give the body a break once a while, before it demands one…
Did you read the book? Ive been thinking about getting Forever, i just want it as a hard cover, which gets expensive with shipping, when i bought Starting Strength for like 20$ it ended up costing almost 500DKK
I got 5/3/1 second edition for Christmas - but think the wife had a lot of trouble and expense to get a physical copy for me. It is ok, expands on the article you can find here - and have a lot of suggestions for assist work. Will probably get forever at some point in the future - but right now I am still in the process of figuring out if 5/3/1 is for me - will give it half a year and see if I got stronger in the lifts I use it on.
Warmup
Agile 8 +3 rounds of
20x20 plate goblet squats
20x20 plate swings
20x20 Hip thrusts
1m plank
Squat - 10 SL toe touches - 10 ab rolls
10x40
10x47.5
10x57.5
10x65
10x75
10x85
Did no weights on the toe touches, last time it was too taxing, plus i couldnt hold the balance.
Last Warmup set felt super heavy, so i was worried i wouldnt get much done today, but the next set just flew up.
FSL EMOM w pullups
10x3x65 + 1x20x65
10x2 pullups
Idk where that widowmaker set came from, never been huffing and puffing like this, got the kind of tingling pain on my right side, like i got from running when i was young er and out of shape lol (i just found out its called a side stitch).
100 Curls
36-70-100
Stronger on set 2 on curls, ny CNS was probably still destroyer from squats.
Wanted to try pullups with straps (Wrap around and grap like neutral grip) feels pretty good, but im going to have nightmares about slipping on them lol.
Obviously i ended up doing alot more then i planned but still a great quick session, amazing how much you can get done in 30minutes, i even felt like i rested alot probably because i dont really rest usually.
So i just reminded myself that i have a goal of running 365km this year, and im on like 20km 2 months in… Im gonna hate myself later this year if i dont start chippin away at that.
The goal isnt necessarily to run, intending to run counts too, so i also count the walks between.
4.97 km
44:43 mins
8:59 tempo
440 kcal
I dont really want to track everytime i run, it’s just nice to have something to look back on in the future.
Listened to an old Crossfit seminar on my run today, figured id try some of the workouts, insted of just slapping random stuff together for quick workouts.
“Kalsu”
100 thrusters
Start with 5 burpees, and do 5 burpees EMOM
Did 25 thrusters and I cant breath, and this is with 30kg, the workout says use 60kg… First time doing thrusters aswell.
I actually thought this would be pretty easy, guess i suck way more than i thought.
Safe to say i left some room for improvement LOL.
My reps looked something like 8-7-4-3-2, ended up needing 1m rest just for the burpees and said fuck it.
I just thought of these industrial lifting straps we use at work, those could easily be used as “rings” and they’re really cheap, i might try to see how those feel, i dont think they’re very comfortable but is training really supposed to be comfortable?
A large part of being a male with a sense of adventure I would say
Not a bad idea with the lifting straps. Think I will go for rings though, have an idea they could double as wrist flexible holds for chins as well. I have bugged by left wrist doing suppinated chins, and don’t really like neutral grip, so perhaps a set of rings could be kind halfway between?
Warmup
20 mins of Rolling on a massage ball
Agile 8 +3 rounds of
20x20 plate goblet squats
20x20 plate swings
10 reverse hypers on bench
1m plank
Just got a new massage ball that i was trying out, oh god i feel sooo good after rolling around on that thing, shoulders, neck and hips ready to goo
Squat - 10 SL toe touches - 10 ab rolls
10x40
10x50
10x57.5
10x70
10x80
10x90
FSL EMOM w pullups
10x3x70 + 1x20x70
10x2 pullups
Even my mouth is shivering or what ever you call it, after the Widowmaker set.
100 Curls w 5kg
Hold on wat, how did I just do a set of 100 in 1… There seems to be a pretty big difference between AM and PM on this, i did also rest quite abit more than usual.
Huh, was that already another 3 week cycle done… Time going by so fast, gonna put together my next 3w this weekend, i might do a deload week first, to try new exercises.
This lifting strap thing is just as uncomfortable as expected, but it works
Played around with dips aswell, but its too god damn hard
Pushups on straps
5x10
Havent quite figured out if i wanna keep what im doing now, or if i should find like an actual program to follow, i like the flexibility of changing things up every 3 weeks, i might try BBB insted of my EMOM assistance.
