But you can remind people that the feeling after you’ve completed exercise (be it a run, training session, sport, etc) is great. Good endorphins, etc.
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Squats - light
Build to 85% 1RM 190kg
Strength rds
3x6 box jumps
Squats 165x10, 155x11, 140x12
3x1 min flutter kicks
ASSISTANCE
death my squats. Emom until failure
Min 1 = 2 squats W 130kg
Min 2 = 3 squats W 130kg
Min 3 = 4
Min 4 = 8
Min 5 = 10
Min 6 = 5 and legs went to jelly lol
5 Likes
I’m going to step my conditioning back up to match my strength in the coming weeks.
This will likely involve less strength sessions per week to accommodate for extra conditioning.
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I mean you’re super strong but I think your conditioning is awesome as well! I mean these freaking 15 K + Pull ups…
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I appreciate that mate
From Monday things will step up a notch.
Monday - Max strength (4horsemen upper)
Tuesday - HIIC
Wednesday - SE circuit
Thursday - HIIC W GC focus
Friday - Max strength (4horsemen lower)
Saturday - LISS/swim/ruck/hills
Sunday - yoga/BJJ movement/active recovery
@ChongLordUno wanted to see a dark place.
It’s time to let the demon out.
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Bench
BUILD
to a single at 102.5kg
STRENGTH
3 BB row 110/115/120kg
Bench 3x110, 2x115, 2x120kg
5 plate halo each side 20kg
ASSISTANCE
10>1 BB row
1>10 floor press
70kg
CONDITIONING
21-15-9
DBL kB clean
Burpee
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Knowing you as I do, this was a little scary to read.
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Dark place engagement
Love it mate
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I may even use the MASS builder template from Brian which pairs each of the four S/B/D/P
For example main lift - squat, assistance - deadlift
In this way I would be doing a variation of each lift once per week, and simple alternating which receives a heavier load.
I think I’ll start with this and see how it plays out.
Just make sure you don’t knock on my door
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Cake Day! New title, same dominance. Salutes.
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45min LISS funrun
12kb rows or 30 pushup every 6 minute
Engine work.
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Cycle 1 mass builder
MAIN GIANT SET - 3rds
- Front squat 10x85kg 8x100kg 8x112.5kg
- 10 jump squat
- 45s rkc plank
- 8 burpee tuck jump
TECHNIQUE GIANT SET
10 min emom
- 3 deadlift W 125kg
Remainder of minute RKC plank
ASSISTANCE
10 min emom
- 5 Bulgarian split squat each leg
CONDITIONING
8 min emom W light dbs
- 2 db man makers
Remainder of minute max db front rack squats
Goal is 80 squats in time cap
Lost count, well over 120 squats
Sweat equity. Pay up.
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This is crazy. Your squat is so much better than mine. I really need to lift my game.
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Thanks brother. I just need to keep working on my upper back/posterior chain. It’s my weak point in all my squat variations. My legs were good for another 2-4 reps I thought
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6.30 am no GI class
Working setting up headquarters from open guard and body lock passing from there.
Had some really good rounds (not good as in I did well, but good as in I learned a lot)
Fun fact, Craig Jones’s brother Adam takes these morning classes which is cool
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@burien_top_team that John Danaher instructional just on movement is helping so much. Obviously it’s not a miracle cure but I know what I’m trying to do now when I’m bridging or hip escaping
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He really is on another level in terms of teaching jiu-jitsu, as far as I’m concerned. Gordon is excellent also - and a little more straightforward/less philosophical.
I’ve bought Danaher’s back attack/back control DVD also, but I’ve only just started to study it.
BTW, your log inspired me to pick up Brian Alsruhe’s Deja Vu program. Probably won’t start it until T-ransformation season in January. But it gives me something to look forward to.
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Yeah that’s awesome man! I love Brian’s programming and the emphasis on explosive movements/giant sets carries over well to mat conditioning imo
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