hugging a fluffy dog is a weird goal but good on ya mate.
Oh and well done on the blue belt too.
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Having a fluffy dog is a goal everyone should strive for
10/10 recommend a cavoodle 
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This whole thing is fucking disgusting.
Nice
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Yeah it’s inspired me to challenge the way I “strength” train! Now that I’m not trying to murder myself for a bit I’m gonna play around with some alternative strength stuff
Week 1.1
1a Floor press 3x5+ 65/75/85 + widowmaker
1b barbell rows 3x5 plus widowmaker
2a 3x8 half kneeling landmine press
2b 3x4 super slow eccentric chins
3a 3x12 db goblet lateral lunges
3b 3x15 machine hamstring curls
4a 3x12 kb gunslinger curls
4b 3x12 neck harness extension
5b 3x15 seated calf raise
5b 3x15 sec Copenhagen plank
6a 3x20 face pulls
6b 3x20 db shrug
Despite what it looks like, it’s just a few super sets to hit the whole body from different angles, with a strength focus on horizontal push/pull
The second day will be a leg strength focus w full body accessories
The third day will be a carry/throw type day
Floor press/bb row
Trap bar/ bulg ss
Odd weeks
Push press/weighted chins
Zercher squat/single leg deadlift
Even weeks
531 pr set + widowmaker
5 Likes
W1A day 2
1a trap bar deads 5x115/135/150 + widowmaker
1b goblet Bulgarian split squats 5s plus bw widowmaker
2a 3x12 CG bench press
2b 3x12 fat grip db rows
3a 3x8 db side raise
3b 3x8 machine lat pulldown
4a 3x15 fat grip ez bar reverse curl
4b 3x15 plate neck flexion
5a 3x Max bw calf raise
5b 3x30 sec half kneeling palloff press
6a 3x15 rear delt cable fly
6b 3x30 sec single arm db shrug iso hold
6 Likes
W1A d3
- Deadball carry x5
- Deadball clean over shoulder 4x5
- Half kneeling medball toss 4x5
- Landmine snatch 4x5
- 400m sprints x3 with full rest
Sprinkled pushups and chin ups through the first couple exercises for some extra volume but nothing crazy
4 Likes
W1B
1a push press 3x5 + widowmaker
1b weighted chins 3x5 + bw widowmaker
2a bridged single arm db floor press 3x8
2b 1/2 kneeling cable row 3x15
3a landmine zercher reverse lunge 3x12
3b single leg glute bridge 3x8
4a landmine half get ups 3x5
4b landmine calf raises 3x20
5a neck extension 3x12
5b plate pinch 3x max time
6a iso hold YWTI 3x10-15 sec each position
6b KB shrugs 3x20
Good session
I really enjoy doing this simple full body style. I don’t pull up overly stiff and sore like when I crush a particular body part. I’m also trying to really push a ‘last set best set’ mentality where on my assistance I use the first two sets to gauge the lift and then try to get as close to a rep max as I can.
6 Likes
I’ve also been starting every session with a quick mobility circuit of
Roll to V sit
Pigeon stretch
90/90 hip switch
Hip flexor lunge/hamstring stretch
QL side stretch
Tall lunge thoracic rotation
Hindu pushups
By the time I’ve done 1-3 rounds I feel warm and limber.
5 Likes
W1B day 2
- Zercher pin squat/single leg db RDL
- DB incline isolateral press/DB iso hold rows
- Cable side raise/cable straight arm pull down
- Heavy DB hold/neck flexion
- Seated calf raise/cable crunch
- Cable face pull/heavy shrug
Bonus curls and rolling extensions for elbow health
4 Likes
looking lean and mean as always mate.
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W1B day 3
- Single arm farmers carry W forward sled drag X5 trips
- Tall kneeling zercher stand ups 4x5
- Rainbow medball slams 4x5
- KB snatch 4x5
- 400m sprints X3 W full recovery
- Arms and neck
4 Likes
W2A day 1
Floor press/barbell row 70/80/90x3 + WM
Half kneeling landmine press/super slow chins
Goblet lateral lunge/45 degree back extension
KB gunslinger curl/neck extension
Calf raise/Copenhagen plank
Rear delt fly/overhead plate raise
Cable curls/extensions
Upped weight on just about everything. Body feeling good. Copenhagen planks are fucking hard going haha
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You mean looking like 160lbs
LMAO. I would give your legs 160
I honestly think hitting them 3x per week with a lot of single leg/adductor work is getting them growing again…or at the very least holding a pump better
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It’s really only about 10-12 sets, but I think the frequency and focusing on getting close to failure on the third or fourth set is magic for me
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@TrainForPain 160 ??? Have you seen those legs.
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It’s all about the abs, man
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