When it was more of s priority i would just pick a few exercises that sounded terrible together, set a timer for 15 to 20 minutes and then go hard till it was done.
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@cstan097 The benching is honestly the smallest part of the program. Iād just do something like floor press and close grip push ups if I couldnāt do incline and dips.
@tlgains Do something that sucks for 20 minutes. Stairmaster, cycle, run, crossfit WODs, carry something heavy until you canāt, put it down and pick it up and carry it when you can, run uphills, etc
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This is what I was thinking too. I figure as long as I get the volume in.
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Sounds like a plan! I aināt skipping it this time!
My mind is set and Iām fired up!
insert dramatic music
I just bought 2 $20 sawhorses from Loweās. Thereās pros and cons. Pros like, you can arrange them to whatever angle you want. Cons like, youāre doing dips on sawhorses.
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Hey I remember in a wood shop class I took in high school, there was a big pile of wood in this outdoor area. The teacher assigned us to destroy everything and it was fun. Me and my classmates were bashing everything with hammers/crowbars. There were a bunch of sawhorses in that pile. Man that class was hilarious.
Steal stuff from pwn and scale it way back haha.
I have a few days Iāve been rotating
1). Landmine squat to power clean.
Landmine setup for either a long dropset or a light enough weight to hit a ton of reps. Rep it out until Iām sweating and hating life, then go directly into power cleans, rep until it sucks. Minimal rest between rounds and Iāll go until I feel like I canāt or shouldnāt anymore
2). Log viper
EMOM log vipers. I do it for 6-10 rounds
3). Log viper and sandbag to shoulder
Log viper for 8-10 reps, sandbag to shoulder for as many reps as I can. This one is tough because my sandbags are heavier than they should be. Ends up being a little bit higher intensity. I end up taking a little bit longer rest on these in the later rounds
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Dude this semester is almost over and itās nuts. October is gonna go by so fast. Fall semester ends dec 9. Itās right around the corner.
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Deep Water Squats make me so damn anxious.
I know. I think Iām starting my eighth week of the semester already. Maybe 8-9 more weeks left? Not sure when the end date is. It always goes fast. By the end of Christmas break and end of summer break, Iām ready for the semester to start. Then within a couple of weeks Iām ready for it to be over. Then I realize, holy cow, itās already a third of the way through. Then halfway. Then more than halfway.
Days go by slow. Papers and tests seem real big in the moment. When you look back though, the months and years have gone by faster than you realized.
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Deep Water Beginner
Day 1 of Week 1
4 min rest in between squat sets
Squat
315 lbs x 10
315 lbs x 10
315 lbs x 10
315 lbs x 10
315 lbs x 6 right shoulder pain
315 lbs x 6 horrible right shoulder pain
315 lbs x 5 shoulder pain
315 lbs x 6 uneven placement on back
315 lbs x 3 it was heavy and mind games
315 lbs x 6 it was just heavy
315 lbs x 7 it was just heavy
315 lbs x 3 heavy
Deadlift
135 lbs x 10
135 lbs x 10
135 lbs x 10
Dumbbell Lunges
3 x 10
Back extensions
could not find back extension machine anywhere
Sit ups
3 sets of 20 no rest
Everything was going smooth until the fifth set of squats. At that point my mind shifted to ādo what you canā mode. I pushed myself hard on those squats and man that weight is intimidating.
I did not get 10 x 10 but, if this feels good the next time I do it, then I will keep the weight. If it feels rough next time then I will simply slash the weight. Iām not toooo obsessed with depth but I was very consistent with reaching parallel.
This was a great start and my legs are fried!!!
Iām not exactly sure what to do with back extensions though. I seriously could not find that machine.
Iām getting serious dĆ©jĆ vu from this session lmfao.
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I wonder what bison tastes like. Brian Shaw always eats that.
it tastes like beef
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But better!
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Higher quality beef. Iām a fan of it. I feel stronger just from eating it.
Definitely make sure you have a plan for that next squat workout. No shame in walking it back a touch, because itās going to go up with Intermediate again. Good luck on the second run through!
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That is because you ARE stronger. You are channeling the bison spirit obviously.
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I actually employ some solipsism there. I feel like eating powerful animals makes one powerful. I like eating predators when given an opportunity.
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Dude I would totally eat an African Rhino in that case
Eating endangered animals is kinda a jerk move thoughā¦
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But itās definitely much cooler than eating something like a bear.
Big stupid smelly fat dog things.