Little biceps/triceps pump Action on Christmas morning. not a double entendre
Put it in a backpack or run with it in hand?
I know the first meaning is wanking, but what’s the second meaning?
Merry Christmas ya filthy animal
In hand
90 minute fun run
Every 7 minutes
10 kB swing + 30 pushups
Or
10kb swing + 20 kipping chins
HR kept just under 150 bpm
Big sweat after massive Xmas food/beers
Hey, buddy, it’s still Christmas here. You’re making me feel bad. I’m drinking beer and watching Live Free or Die Hard to finish off the Die Hard series.
Don’t feel bad bro, I just live in the future
Sadly for my abs, it turns out I’m pretty good at making pavlova from scratch. Delicious bastard that it is.
First week down. Very enjoyable so far, big break from anything heavy. I can why a lot of people would do the strength first version, but tbh strength is not my ‘weakness’ so cardiac hypertrophy gets the business first.
Looking forward to 3x30 circuit to see how I can crank it out
90 minutes run!!! Ugh! How many kilometers? You’re a beast!
You’re doing Tactical barbell as well is that?
Yeah mate, very very slow run to just keep my HR in the right zone for all 90 mins
Only did a bit over 10km
Pretty well the first 6 weeks are all about trying to stimulate cardiac hypertrophy by keeping HR between 120-150BPM for endurance pieces.
And instead of max strength sessions It’s strength endurance work, so weight circuits ranging between 20-50 reps per exercise per round
After that I’ll start introducing high intensity work and 531 style strength sessions, as well as a couple endurance sessions either at 120-150 or 150+
Ripping up matey
I commend you because I wouldn’t have the discipline/patience to run very slowly, even more for 90 minutes!
Is that a real thing? Latest studies I seen and my classes tended to dispel or really reduce to a minimum this phenomenon
Mixing both styles then?
Looking jacked, these quads are such beefy slabs of meat!
Tbh mate I have no idea, but it’s what the program says so I’ll stick to it and see how it goes.
It sounds like it’s a poor choice of words. Hypertrophy is known as growth of a muscle. I don’t think I want my heart to grow. I’m pretty sure they find athletic specimens (human and animal) to die early and attribute it to an enlarged heart.
But I can see that work strengthening the heart - increasing output by increasing stroke volume which would allow your body to get the same amount of oxygen with a lower heart rate.
Spot on. Basically training the heart where it can fully expand and contract vs how I normally have it pumping like mad.
Today was 3x30
I changed the order somewhat so pushups were 3rd instead of immediately behind push press which was a good move. Also made all reps upbroken on round 1, which is a kipping chin PR I believe
- Push press 40kg
- KB goblet squat 24kg
- Pushups
- Kipping chins
- KB swings 24kg
- Sit ups
3-5 min rest between rounds
Total time 29:23
Late to the party, but great post.