Just add a week to each cycle, surely? 3 weeks 531 cycle, 1 week challenge.
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Haha, but all I have are squat challenges. Oh no. All I have are @T3hPwnisher workouts. 8th week deload protocol here I come.
Jokes aside, thatâs a grand idea. 3 weeks 531. Challenge week is minimum one challenge workout, preferably multiple, and if my training ADD starts screaming Meadows, FT, or anything else well that fits into that week. Kind of like having a 90% decent diet, I can have a 75% structured form of training.
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God speed man, haha.
If you havenât tried it yet, Pwns press workout (BBB adjacent) is a killer.
6 laps of strict / BTN + dips + lateral raises + BPAs? I have. I love it. Have not done the preceding top sets but doing those today. Jury is still out if Iâm going to test the waters on doing weighted ring pull-ups twice in one week. Elbow seems to be handling 1x fine, and itâs not that many sets. Will feel around a bit in the gym.
Shoulder not up to the dips right now, but I seem to have found a push-up variety thatâs all triceps that doesnât make the shoulder any worse. Thatâs on the docket for today actually, with that minor modifications and trading some pushing volume for pulling.
| 6 laps (odd/even) | Reps |
|---|---|
| C1. Log Press / BTN Press | 10 |
| C2. Push-ups / Inverted Rows | AMAP |
| C3. DB Lateral Raises | 10-15 |
| C4. Band Pull-aparts | 15 |
Will see how BTN feels today, might go Log / Strict.
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Yep thatâs the one, although I do a version with three pressing variations (strict, BTN, football bar).
Thatâs what I like to do with my off plan weeks
Closest I have to a football bar is a log, would be very welcoming of any and all implements that allow neutral grip. Fortunately, dumbbells and kettlebells are things.
@dagill2 Thereâs no real trick to it. No different than tracking how many sets youâve done of a certain exercise. I did count up to 301 reps on those trap bar pulls, so maybe I have a talent there.
@Voxel if you start from the beginning itâs going to be a lot of neck and grip work, haha.
Haha totally get you here I canât count accurately during a set, let alone during a 20 mins sweat fest like this. Might have to try this some time (would probably modify it to ssb back squat not front, not sure I could do bw front squat at those reps without 5 min breaks in-between!).
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I like to count in 2s so If something is painful, I tend to loose track of the reps.
Have you considered counting in 1s to prevent that?
@alex_uk With the Juarez valley approach you might find it viable. Those short rep sets are effectively ârestâ
Itâs a mental trick. Havenât found a way not to slack off without doing that yet 
I find that the way to find ways is to force myself to do so.
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I have a counter app on my phone if I think Iâm likely to struggle. Or lie to myself, which is also a possibility. Counting to 301 would be no issues, itâs the reps and sets that I think I would struggle with.
Always a big fan of the quote âwhether you think you can or you think you canât: youâre rightâ.
You got this dude.
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I mean, I am a fan of being right.
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One of my all time favorites. In the context of training I also like to tell myself âyou donât have to do this. You get to do this!â If I catch myself being whiny and ungrateful.
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I tend to find myself saying âHoly f**k Iâd rather be ANYWHERE but here right now doing thisâ right before sets, haha.
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This is why I like reading books like âone day in the life of Ivan denisovichâ
I just tell myself- âat least Iâm squatting, not mining gold in a gulagâ
Who isnât 