Recovery better be on point!
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Very very true, that’ll be vital to surviving and thriving
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By recovery do you mean sleeping 6 hours a night, drinking Guinness and playing rugby on top of this?
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Well a pint of Guinness is like a meal all on it’s own…
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@rugby_lifting @aholding88 that’s exactly how I sabotage myself on those high-volume programs.
Honestly, @rugby_lifting, I think in those positiions I’d give myself a volume cap similar to a snap count in American football (not sure if that translates). Basically when a guy is coming back from injury, etc., they’ll say you can only play (for example) 15 snaps each game for the next 2 weeks; then evaluate and move up. The concept has really caught on with running backs where they’ll count their “touches” all year to keep them fresh/ uninjured for playoffs - so they can be in every play, but the gameplan will have them only touch the ball (since that’s where they get hit) 18 times or whatever.
So in our above example, you’d set up your 5/3/1 progression model and then give yourself ~8 sets per bodypart on top of it for 3 weeks (sets only count if they’re somewhat hard). I probably wouldn’t add sets, because we’re changing your assistance anyway, but you can if you want. You’d ramp up a couple sets every third week to find the breaking point where you don’t feel like going to the gym anymore - I find that comes before any actual regression in performance.
Chest and Tris today!
-
Banded Hammer Press
Black bands on these. Warmed up and then:
1pps/4 x 8 with 60s rests
I probably should have gone a little heavier, but these were meant to be explosive and they felt great. -
DB Bench
60/6
70/6
80/6
90/6
100/6
I thought I’d get into the 110s today, but those 100s were plenty. I’m very in control of the weight right now, which is good. My tendency is to be real “snappy.” -
Floor Press
45/8
135/6
185/3
225/3
Starting to fatigue here -
Grip4orce Rope Pressdown
50/12 x 5 with 75s rests -
Close-grip Pushups
Only 40 in 90s! Smoked -
Grip4orce BB Skullcrusher
45/10
65/10 x 3
I honestly never felt comfortable with this movement. I don’t know if I loved it. Maybe I’ll figure it out next week
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People used to actually say that and believe it like it was some sort of nutritional powerhouse. I always thought it crazy because it’s actually one of the lightest lowest-calorie mainstream beers there is. Nitrogen bubbles instead of straightforward carbonation just make it “feel” thicker I guess.
Although it being lower calorie doesn’t really matter if at least 4 follow the first one. 
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Makes sense to me (after i googled what a snap was in ‘American Football’).
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Had me stumped too. A snap in rugby is never nice and is usually career ending.
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And I thought I did a complete job explaining!
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You did a great job actually. It actually made really good sense. Just a interesting term that’s all.
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What have I been saying? Vindicated!
I still think there’s an absolute amount to be explored
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It’s going to be a good day, team. I’ll be back to post a workout; just wanted everyone to start off on the right foot.
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You guys feel like going to the gym?!
My breaking point is zero!
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I’d always rather sit on my butt, but there’s definitely a point where I really dread going vs. am a little more neutral.
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My options are gym or stay home and do burpees. That way I never dread going no matter how sore I am or how bad my day had been.
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You’re responsible for your terrible life choices.
I did my back workout yesterday, but forgot to jot it down. Nothing exciting to write home about but it did feature t-bar and dumbbell rows, which I actually prefer to Meadows and one-arm BB rows.
My elbows are really cranky today, and it’s supposed to be speed bench with bands. I did a bunch of cardio this morning. I could go knock it out (because it’s super light weight), but I’m thinking it might be smarter to give myself the day and do it tomorrow so I don’t get them in the death loop of irritated/ achy.
In other news: my daughter is incredibly entreprenuerial. I don’t know if I’ve written before, but she’s basically realized she can buy and sell stickers for much cheaper than the vending machine at school… so that’s exactly what she’s doing. She’s got quite an enterprise going on and is even paying “sales folks” in product to go push stickers for her. I’m super amused; my wife says I can be the one to talk to the principal when that comes up. Accepted!
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I have never been smart when it comes to training.
They story about your daughter made me smile. I used to do the same when I was at school only with candy first and then cigarettes, made some good money until the teachers found out. 
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@TrainForPain have you ever looked into John’s “6 Weeks of Muscular Demolition” from Elite FTS’s free ebook, “Programs that Work 3”? It looks similar to a lot of John’s programs, but it’s got a lot of chain work, is only 6 weeks and it’s free, of course.
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Yes sir. Pretty sure that’s the first one I did. I like those “base” programs the best
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Glad to hear you liked it! I glad I have the ebook saved, because I’ve definitely got this program on my to-do list. Potentially after Gamma Bomb
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