Change in priorities for the next 12-20 weeks, switching from a focus on conditioning while maintaining strength to a focus on mass/strength with maintaining conditioning. I’ll be using the Mash Athletics Jacked (reduced volume) program with is 4 days PW focusing on S/B/D as well as Cleans and overhead work. The sessions are relatively short and allow for additional HIC work at the end if feeling fresh.
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Ooh will be good to watch how you go on this. Any plans to eat big and gain a little weight to support this ?
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Accumulation cycle - week 1 day 1
Wide grip bench 10x3 with 80kg
DB push press - work to 5RM at RPE9 then 2x5 at 90%
Superset x4 submax reps
Dips W 15kg
Wide grip strict chins W bw
Conditioning
1km sprint row
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Yeah I’ve been eating a lot to maintain all of my conditioning so I’ll keep on with that. Has been a real focus on protein intake. Just getting in the volume of food is always my biggest challenge mentally, especially with shift work
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How hard is it to get in food when you are working. I assume you aren’t stopping for smoko and lunch and always have somewhere to heat up food,
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Plenty of shifts you just don’t get time to eat, especially night shift, then I come home and sleep for 7 hours and I’m already behind 2 to 3 meals haha
I mean technically you’re entitled to meal breaks every shift but I’m not someone who’s going to ignore the radio just because in hungry, you know? Enough that do that already
I figured this would be your answer. I guess it just means you need to have a big meal before the shift, something easy when you can and then eat big after. It is not ideal but as long as you hit overall protein for the day it will still work.
Yeah I’ve started taking multiple shakes to work, I always prefer real food but whatever it takes right?
Yes I immediately thought of shakes or some sort of home made high protein oat bar made with oats, protein powder and peanut butter.
W1d2
Hang clean (below knee, 5 sec eccentric) 70% 8x2
Front squat 3RM w 5 sec eccentric (rpe9) then 90% 2x3
Good mornings 3x8 w 25% of back squat
Machine leg curl 4x10
No conditioning today, left feeling fresh. Will definitely feel the eccentric focus tomorrow I think
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W1d3
Close grip bench focusing on CAT 5x10 at 60%
OHP with 5 sec eccentric work to 10RM then 2x10 with 90%
Bent over row W 1-2 sec pause at top 5x10 with 63%
Unilateral Farmers walks 3x30m
2x tabatta versaclimber
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W1d4
Travis Mash you mean bastard
Clean complex (2 clean W pause below knee + 2 clean) work to a Max weight at RPE9
Squats 63% for 10x10 (110kg based off 180TM)
Snatch grip deadlift 5RM at 8RPE then 2x5 at 90%
Eccentric focus, stopping just short of the ground
I was pretty smoked by the end of the 10x10 but I for sure have some kilos to spare, which is a good confidence booster. I feel like in 20 weeks I might be able to produce the goods on a monster squat
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Stiff as a board today, so I went in and just did some light pump to get the flood flowing
4x20 seated press machine/pulldown machine
3x20 incline bench
3x20 face pull/tricep extn/kB shrug
3x20 leg press (suuuuuuuuper light)
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Well I’ve got covid, so guess I’m out of the gym for 7 days. I don’t feel too bad tbh but we’ll see how it develops
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Get well soon
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Ugh! Sorry to hear!
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That sucks mate, hope it stays mild. I managed to still do some conditioning every day when I had it and was isolating.
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Yeah I knocked out about 300 pushups and sit ups today, plus some grip work. I’ve locked myself away in the spare room and don’t have much space in here, but when the weather is nicer I’ll get outside
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Hope you have a quick recovery.
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