You really can’t go wrong with a little more rest - same as any program. I sometimes skip the secondary days rather than carry them over.
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Meadows is doing a YouTube Q&A at 3:00pm EDT today. That might be 9:00 for you? I’m not 100% sure where you are.
Fantastic I’ll tune in, (8pm here - in the UK and currently in BST)
Thanks!
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I paid a price for doing too many days in a row, I think - I absolutely did not feel like doing anything until today.
Pull day
Warmed up with basketball with the kids - I’m an absolute stud when the goal is 8.5’.
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One-arm BB Rows
Bar/20
35/15
60/6
85/6 + 60/6
Kept band activations in between first 3 sets -
Rack Pull
Kinda. Same as last week with the light band and the step and whatnot.
135/3
205/3
255/3
300/12 -
Banded Pull-ups
BW - Monster/ 10 x 2 -
Meadows Row
35/6
60/12
85/8 -
Plate Pull-over
45/12 x 2
Pull-up bar stretch
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V-Up
BW/12 x 3
Really I did these in between the curls below -
Plate Hammer Spider Curl
I guess? Weird set-up
25/8 x 2 -
Band Curl
Band tied low and behind me; 2-second flex
Mini/ 15 x 10
Thanks for the heads up on the q&a I watched it live, nice to get some insight into him and his philosophy. Also loved how he gave his son slot at the end - he’s great on a yo-yo!
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Now you know what it feels like to be 6ft 10 
And I’m still not doing circus tricks or anything!
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They used to have a league here called Dunk Ball. The goal was 9 ft and you could only have two players per team over 6’4". I never got to play. The guy I played with all the time didn’t want to mess up his shot on a shorter goal. This video is actually where I last played in a league.
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That’s awesome!
It is a real thing how much it wrecks your shot to change goal heights - I have one height with my daughter, another with my son, and then if I happen to play with someone else obviously it’s on a real goal. There is no telling where the ball is headed when I release for at least the first 15 minutes of any game. Then maybe some guesstimate of where it’s going after that.
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Hit the first two days of RHT now, what kind of bodybuilder puts legs on a Monday?! (I’ve put the whole week 1 day forward, I’ve got training for work every Thursday and don’t fancy DOMs for it)
Good so far, but I’ve taken it a bit easy, too low on the weight front and too long on the rest front - whilst feeling out this type of training. Although I got a bit of a quad pump and a little chest/rear delt pump. I didn’t get DOMS from the leg day and pretty sure I won’t get chest DOMS either, so next week will be pushing it much harder! (Not that I’m specifically aiming for DOMS but the change of style should have caused me some pain!).
Haha. I started really liking legs on Monday though. Once I did those, the rest of the week wasn’t scary. Plus you’re using equipment off of everyone else’s cycle, so it’s convenient.
I decided to get out of my own comfort zone for awhile, and I was sick of modifying every damn exercise to fit my equipment and spending time rigging crap up. Brian Alsruhe our out a basic $25 home program, and I was happy to support the guy - I get the impression his economic situation is mightily struggling if anyone reads this and wants to hop on board.
Anyway - good news: this type of workout nullifies all questions of how much I need to diet to lose some weight. The problem is going to solve itself.
Warmed up with jumping jacks and perfect stretches. Because I’m a perfect unicorn.
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Deadlift
I put this in the rack on the lowest setting and then stood on steps. It was probably a little below where a regular dead would be, but close.
135/3
205/3
255/2
275/4 EMOM x 10 minutes
Hollow Rocks x 10 - only did these the first 6 rounds -
Seated OHP
95/6 EMOM x 10 minutes
Hollow Rocks x 8 - got all 5 rounds of this -
Challenge - 5 rounds of:
Deadlift 275/5 (touch and go)
5 Burpees with a lateral hop
1 minute walk sit
This whole scenario was absolutely horrific, which means it’s exactly what I should be doing for now.
If I start getting sad about not doing my arms, I’ll probably throw a band and a weight plate in my office and do the CT all-day arm thing because a) I have nothing better to do and b) then I don’t have an excuse to quit this conditioning death.
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Is this his corona phase 2 program? I wouldn’t mind helping him out. I have a home gym certainly not as well equipped as your average gym but I’ve made due for the last couple of years. It looks like its not a body weight only type of thing though which is good.
It sure is!
Every section has options if all you have is body weight or an option for barbell and maybe bench/ rack, so you can follow it pretty directly no matter what equipment you have.
He has an example day in his YouTube - it’s pretty fast-paced.
Went ahead and picked up both the corona programs. Could use some extra conditioning ideas…although I’m sure I won’t like what he throws out there. I saw his example Challenge ideas…holy sh*t!
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Yeah… it’s scary even on paper! It’s freaking rough while you’re trying to do it. I kinda like the mind part of it, though. I mean, I say that now while sitting on my ass; I tend to love it less while I’m in it.
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I wrote out one of his free programs and tried it for about a week. I decided I prefer to separate my lifting and conditioning.
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My biggest problem with conditioning is that I always found it boring…like mind numbing nonsense. With his “Challenges” I am sure that will be no issue at all. I really like this stuff and seems to be a pretty good dude too.
I am running his powerbuilder stuff right now and I do the conditioning on my rest days as “active recovery”. His giant sets alone make you pant pretty good if you are doing them right.
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I have never made it through one of his programs, but I think I’ve tried 3 or 4 times. They’re hard as hell.
This one seems a little scaled down (believe it or not), so we’ll see how I do.
I think our Governor is updating us on some reopenings this afternoon, so that Will drive what I do in the coming weeks too.
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Today was an absolute annihilation.
Warmed up with jumping jacks and perfect stretches
-
Squat
Narrow stance, full deep reps
45/10
135/8
175/6 EMOM x 10 minutes
Planks for about 10-15 seconds in between x 10 -
Bench Press
45/8
135/6
175/4 EMOM x 10 minutes
Bent Row
45/8
135/6
175/4 in between x 10 -
Challenge: deck of cards PT
I’m not even writing it out because I can’t bear to see it again. Wake-up call to my conditioning. Took me just about 45 minutes.
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