It says liquid chalk, but it isn’t. Works like non-liquid chalk
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It doesn’t always happen this way, but I like to include them before deadlifts using the same implement for both. Like, farmers up to whatever I wanted to work with and then basically stop moving and continue working up. It’s very time efficient.
Front carries I like as a finisher. Basically, lower body squat or deadlift session finished of with like EMOM front carries for total posterior chain melt down (I also use loading work the same way).
FTR I tend to not do much in the way of accessory work if I have a carry that day. And the accessory stuff I do tend more toward promoting recovery, like light pump work with bands or bear crawls or something.
Yes, heavy carries totally contribute to fatigue and need to be programmed in. You are going to have to feel them out for how they effect you. Lighter and faster is going to get you more conditioning, slow and heavy makes everything stronger, but it’s very taxing mentally and on the nervous system. You can also do a medley when you do some combination of lighter and heavier. It’s way more fun than sprinting or other hard conditioning.
They are also fun to deload when you need a break. Make them light and either do them for longer distance or some sort of repeats until you die. You can also make the grip difficult (like with fat grips) and still max out.
If you are really into it, Brian Alsruhe has an every day carry program out now. But I’ll worn you, his programs are brutal.
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Nice! Thanks!
I actually bought it, because I think he’s a good guy and he charges nearly nothing. I have tried his programs a couple times and they just create too much stress on me in a commercial gym to try to lock everything down. The newer ones are a lot cleaner about that, though. You’re right that they’re brutal.
Thank you so much for all the advice! You’ve given me a lot to think about. For right now, at least to figure out my capacities, I’m thinking I’ll just throw in a “go ham” day at the end of the week with some kind of carry medley. That would take the place of any secondary days I typically do. I really appreciate the detailed explanation and all the thought.
That makes my super-80s base week look like:
- Day 1: Legs
- Day 2: Chest & Shoulders
- Day 3: Abs, calves, conditioning - let’s make these sled/ lighter carries
- Day 4: Back
- Day 5: Arms, abs, calves, conditioning - this one is more sprints/ prowler
- Day 6: Viking warrior killer man bear pig day: heavier carries/ whatever sucks
My main aerobic “base” work is a lot of walking while I’m on conference calls and my conditioning tends to be sprints with the kids or some other such nonsense. We’ll see what the heavier stuff does to me, but it doesn’t really matter what happens to my lifts so it’s easy to back those down.
Today was good ol’ legs. I am switching up from the high-frequency I intended to run, so that carries can take the place of the body part specialization I was thinking about doing. Obviously it’s a Meadows’ program, because that’s how I roll. I won’t name the title, suffice to say:
-
Lying Leg Curls
40/10
50/4
50/4
60/4
70/4
80/4
90/4
That’s what the speed warmup looks like. There are no breaks. I’m liking it to quickly get to a working weight for an exercise nobody really “cares” about.
120/10
130/4
140/4 -
SSB Squats
Rogue SSB today - kind of a cool one
45 (or whatever it is)/6
45 + two chains… nay 2Chainz…/ 6
135 + chains/ 6
185 + chains/ 6
225 + chains/ 16 -
Rogue Belt Squat
I’d never done this machine before. It’s kind of a sissy squat feel. Way better on my knee than leg press.
-/6
1pps/15 x 3 -
RDL
135/10
155/10
185/10
Used a step/ deficit to get more stretch at the bottom -
BFR Leg Extensions
50/15 x 4 w/ 30s rest
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I like how you used short rest and special equipment to get the most out of the lifts with the least volume and abuse.
I also like how you just expected to be naturally awesome at Yoke.
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Haha!
I recognize there’s some sarcasm in this but, for the life of me, can’t understand it.
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Oh, sorry man!
You mentioned messing with the Yoke and Farmer’s, and how your friend who was better at it was showing you how. Then you mentioned being pissed that you weren’t as good as him at it, even though he was more experienced.
As if you just expected to be a natural at the Yoke. Like funny competitive guy stuff.
But looking back, those comments of yours were a couple days apart. So those thoughts probably weren’t as connected as they seemed when I read your posts together.
I hope that makes sense. I feel weird now.
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It totally made sense. I was just joking. I was doubling down on it. I really do just expect to win just because I exist - the same stuff I dig into my kids about, come to think of it
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I will say, the secondary exchange actually made all this funnier.
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It was an excellent comedic set up. In my head, you deliver all your lines with a pretty straight face, so you’re really good at that.
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The internet is a powerful medium to present my poker face
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Anyway, what’s up with BFR?
You just tie off, then get a hellacious burn with less weight than before?
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Yeah it’s actually kind of cool. It’s a miserable pump really fast with light weight. My thought is I can get in some volume with less tendinitis, which I’ll still give myself with the addition of the carries.
It feels super ridiculous to tie yourself up in the gym. I’m either looking like a heroin addict or a dominatrix. I at least feel like my membership should be free.
The first set feels like nothing, but by the last one I’m getting cramps from the very first rep. I don’t know if it will stay that way as I get conditioned to it, but it’s fun for now.
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Hotel cardio today!
10 minutes incline treadmill
10 minutes intervals
10 minutes incline treadmill
4 sets abs
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Did you mark your territory with a cloud of chalk?
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I forgot chalk, but I was able to mark it anyway…
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I know Brian Alsruhe has been programming a ton of carries into his latest program. He likes them a lot for upper back work. If you are having problems with bracing and upper back weakness, may not be a bad idea to do some trap bar carries/farmers walks. Carries work over my upper back and core. Just thinking I should be doing them more as well.
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That’s 100% my problem and the symptom is likely the treatment, as you say! I definitely need to do more of it. I was way worse, relatively speaking, at yoke than farmer - I think my upper body could compensate more for my sloshy core on the farmer.
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If only there was a dislike button for cardio posts 
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Guns, abs, and cardio
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one of my favourite things …LOL
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