Good stuff. You can even make it an extra workout once you adapt.
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Think i felt sick because i didnt drink enough water, didnt have enough salt and slacked off on eating veggies last couple of days. Slammed the veggies, water and salt so im feeling better. Lesson = Eat your veggies son
Physique update: this was when i was at my aunties late last year and regularly training
This is today after like 5 weeks back lifting and the same weight as last year
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Hell yeah on the train right now. I’m Going to Ninja Academy to try out ninja warrior at the big training centre, which has olympic lifting, parkour and gymnastics as well. Also rock climbing. Going to be real fun!
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Ninja Warrior!!
1hr30. You think your grip strength is alright? Go try Ninja warrior and you’ll be sorrily disappointed. I found alot of grip weaknesses that I’ll be addressing. My support and crush grip is alright but man my fingers, pinch grip, Open supporting e.g fat bars and stuff are weak as hell.
https://www.instagram.com/p/Bnf6ZXbA2hV/?utm_source=ig_share_sheet&igshid=1wu23zu7w6sg7
Did 47 inch box jump and then decided to film so filmed 44 inch jump. Athleticism/Explosiveness sucks lol
Had tonnes of fun. Definitely going back because i get half price off next time i come anyway. They had everything. Gym area with barbells, Trap bar, Farmers handles, Prowler,Kegs,Battle ropes +more conditioning tools etc, Bench, kettlebells, dumbells GHD,Racks, areas for rings/ pullups/gymnastics, Ninja warrior course (3 different courses) (Different courses), Bouldering, Parkour, 2 inch rotating bar and more.
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Deload worked great! Cns and body feels ready to go. Have planned my 4 week cycle and volume goes up week by week.Upping food a little to support added volume so i recover.
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That sounds fun but I’m no fool. I’ve watched Ninja Warrior and it’s all grip and pull up strength. It actually appears to be very one dimensional which is a bit of a let down. I don’t think it lives up to the name of Ninja Warrior. But maybe my idea of a ninja is wrong…? I also know that at 245 lbs I would suck at that sort of stuff.
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IF you get past the first stage, which is all jumping/bounding. I’ve watched a lot of Ninja Warrior, and I’ll see a few obstacles where I think I’d do ok, but I also know I’d never make it past the first obstacle to find out.
Salmon ladder is a little out of the element too. More total body coord, with a slight grip strength element to it. Same with the balance step obstacles.
It seems the “make or break” obstacles are all grip related. Peg board climbs, those weird monkey bar lookin obstacles that act like a see saw, that big round telephone pole lookin thing that slides downhill and drops multiple times…
I could do the jumping type stuff at the beginning. I guess my long legs would be an advantage and make some of those feel like a regular stride. But, on the other hand, I could also break my ankle since most of that stuff is padded and my ankle stability is crap.
When i see people on tv doing ninja warrior i think “wow that looks so easy” that was not the case today. I found myself falling to the ground or failing quite a bit. Its fun but not something id pursue lol.
Salmon ladder is hard as!
https://www.instagram.com/p/Bfr3arwjuz9/?utm_source=ig_share_sheet&igshid=vn4nt3dyhpm2
Heres a look at the ninja warrior obstacle course with these people making it look effortless . There was three different levels of difficulty (3 different aisles/courses). Theres actually more technique involved than youd think. I had zero so it didnt go well haha.
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10 mins
Foam roll It band
Quads/hammies foam roll
Lower back stretch
Hip flexor stretch
Standing quad stretch
Bw squat holds. Strongman guy i met the other day (Paul) at the gym said foam rolling It bandhelps with knees cracking on squats. Andd guess what… like he said foam rolling my It band solves my knees cracking every rep. Also mpbility was way better and squatting just felt like way way better
Hand bands, Forearm stretches
Todays Training
Warmup
Foam roll It band, quads and hammies
Facepulls and lat pulldowns
Floor slides, rkc planks
55×2 PR all my sets before this my leg drive was awesome and explosive. You could see on my first rep of this and second leg drive was slow so, so was the reps.
https://www.instagram.com/p/BnimDlJAQw5/?utm_source=ig_share_sheet&igshid=xi63zgrwez7k
Pin press from rack at chin height. Didnt like at chin height. Reasoning for this in my 4 week cycle is to hammer the point where leg drive in pushpress doesnt help as much and your shoulders/Triceps help finish the lift. Need to set it higher. Nose height maybe @strongmanvinny2 you do these??
3×3 50kg
Towel pullups 3×4 easy
2×10 rear delt raises
3 sets of fat gripz hammer curls superset incline curls
Facepulls 2×15
Really easy session
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15 mins
foam roll It band, quads, hamstrings
Pull aparts, Forearm stretches
Standing glute squeezes
Hip flexor and lower back stretching
Bracing practice
Try the z press for OHP strength it is a humbling exercise
I’ll try it in my next cycle. It’s funny because Big Z never even did this movement so i hate the name. He popularised high incline presses on the smith machine actually.
Yeah, but I prefer to have the pins set to my crown, or basically giving myself just enough clearance to get my head under the bar, by like a millimeter.
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Piece of shit todays training
Warmup: foam roll It band, quads, Rkc planks
Front squat 80×2
50×10 PR
Deadlift paused, from floor, below knee, Above knee, slow lowering
Fuckedy fuck fuck fuck off piece of shit form im sick of this bullshit FUCK!
Paused was so shit so tried regular deadlift
Piece of shit too, every rep was different. Made the rest of my session fucking shit
Romanian deads 2×10 went to heavy because i was angry so that was shit
Goblet squat 2×10 even more shit because my right knee started hurting
Cable pull throughs 2×10
Shit session. Shittest session and didnt even get to ab wheel or back extensions.
Lol you had me laughing hard Duke. I love the passion you have for your training. Just remember not every day is a good day. But by working hard and perseverance you make the bad days into good days. Don’t stess too much about perfect form just do the reps and you will find your grove over time.
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I’m calm now… i get so mad when i screw stuff up! Especially something as important as my lifting. nobody can make me as mad as myselt lol.
I need to not get so angry over it. I didnt even get to any working sets, i was just warming up with one plate on the bar and form kept going all over the place so i went hulk smash mode and stopped. I wont make any form progress if i keep doing that every time.
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5 mins
Squat holds
Quad foam roll
Hip flexor stretch
Pull aparts