He’s a freak.
How do these workouts compare to traditional CrossFit sessions? I like the conditioning aspect of them but my list of movements is limited.
I also can’t do random. I need structure to hit each part of the body.
Five days per week split in to
Upper body push/pull
(Bench, incline db, chins, rows)
Lower body push
(Squats, lunges, hip thrust)
Lower body pull
(Deadlifts…pretty much)
Shoulders
(Press, push press, push jerks)
Shoulders and legs pull once a week, legs push & push/pull alternate being 2x per week
Focus is on 100 reps of the main lift (eg pressing) with conditioning sprinkled in. It’s either rowing or running or airdyne but you can sub what you need
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I wouldn’t call it CrossFit at all really as it’s not constantly varied. Theres a few true CrossFit movements sprinkled in like burpees box overs but it’s good for the soul haha
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That’s why I like it. It’s not CrossFit. It has the conditioning and work capacity like CrossFit without the stupidity.
I don’t know if it’s a bodybuilding program, but it could definitely be a conditioning program for a change of pace and to shed some flab.
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Today was gross
10 rounds
10 deadlift 110kg
10 strict chins
400m row
90 sec rest
My back is so pumped up and my lungs are on fire haha
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I’m all about this program…there’s enough structure that I can see the progression ahead of me, eg. Progressive overload of the main movements
But the daily change of layout keeps it fresh and interesting, if not at times soul destroying haha.
Tomorrow will be rad, benching, rower sprints, db rows and burpees aplenty
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Measurements
Bicep r - 14.5 inch
Bicep l - 14.3 inch
Qaud r - 24.5 inch
Qaud l - 24.5 inch also
Calves, both 15 inch
Hmmm…I honestly thought my legs would be bigger and my calves smaller
Arms were about what I guessed.
@jackolee there ya have it
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I’m seriously about to steal some of your concepts. I think, well let me rephrase, I know it’ll help me shed this last 5 pounds I’d like gone.
Great stuff. Looks like a lot of fun too.
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Just to make sure I got this right:
No rest in between exercises except for moving between, then 90s between giant set?
I think this will help me moderate the weights too while I finish this cut. I’ll cut weights back down and build back up in a giant set fashion. Got a little back injury right now, so perfect timing.
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Yeah I would have thought bigger too. How high above the knee did you measure? Flexed or unflexed?
After my hip surgery I started measuring above the knee, mid-quad, and the highest point in my legs.
And who measures flexed? Cheaters.
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Your arms look massive but the numbers don’t say massive? Is that relaxed or is it just because you’re so lean?
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I do nine inches above the top of my knee. I don’t know if a flexed wuad would really change the number. Mine definitely gets bigger in the front but pulls in on the sides. Think I’ll check the difference.
Unflexed mine were maybe 1/8-1/4 inch smaller. So I guess there is a very small difference.
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I think flexing mostly affects arm measurements. Maybe chest, too?
I measure myself and that stuff is all too difficult.
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I’d be measuring my arse !!
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Yeah buddy! Sometimes it’s a slow walk to and from the kettlebell haha
Well…they put the top speed on the dash of a car even though it’s illegal lol
Yeah just lean my friend
Well I pretty much winged it with a sewing tape measure so I dunno how accurate it was lol.
At any rate I was at 82.5kg this morning and I felt incredible during today’s workout! Gonna keep eating and growing
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Chest focus
100 reps with 70kg
Every time you rack the bar it’s a 10 cal rower Sprint
Rest as needed
3 rounds
8-10 incline db press
1 min max burpees
1 min rest (strict)
3 rounds
Db incline fly to failure
Rest 1 min
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