10 rounds
400m run
10 DB RDL
10 chins
Rest 90 sec
Fun workout. Only had 30kg DBS so it was an okay weight, enough stimulus to be worth it for sure, especially towards the end
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Today’s training
Part 1: 100 total reps
Chest press machine (Smith machine feels jammed)
Every time you break it’s a 10 Cal row
Part 2: 3 rounds
Max reps incline db press
1 min run (18kph)
1 min rest
Part 3: 3 rounds
Db incline fly to failure
1 minute rest
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How was your chest after this, it sounded brutal !!
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Yeah pump city my friend! Deep burn, but I’m starting to recover pretty well from the volume, doms isn’t so bad for upper body
I did go back and run 10k tonight for the first time in ages, settled into an easy pace and clocked just under an hour. Then banged out 100 chins in six minutes which was much more respectable than my run time lol
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Have you been given any inside info about what PT will be like at the academy? Based on my two academy experiences, you’re more than ready. You might even stand out (which can sometimes work against you).
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FUN? You and I have different view on fun.
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Lots of bodyweight exercises and running I’m told, with the instructors yelling at you about what a piece of shit you are to build resilience. I can’t wait.
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Sounds like my Highway Patrol academy. The key is to not be the worst piece of crap in the room. That guy gets special attention.
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I hear that! My goal is to set the standard, but rather than show off about it, to turn around and try to help lift the others if they’re struggling.
That being said everyone else could be a monster and I might be at the bottom of the heap…I’ll know soon enough haha
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I was the tallest and I failed at blending in. We had guys that were average in every capacity and it’s like they didn’t exist. We were like 12 weeks into the academy and one of our coaches was like “Who are you? Have you been here the whole time?”
Lucky bastards.
I actually had an eval from a super short dude and he downgraded me because he thought I should be at the front of the pack during runs because I had long legs. Forget physics and all that. Long legs should equal fast running. It was tough to sit there and take that since I was 25 years old and had a degree in Exercise Science and I was a Certified Strength & Conditioning Specialist. Everything inside me wanted to scream and inform him of the absurdity of his comments. Luckily, my next eval was from someone else and he loved me.
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That’s rough, haha I bet you wanted to correct him so bad.
Luckily I’m about as average build as it gets
5 foot 9 and about 180lb.
Clothed I just look like an average fit person
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I’ve been toying with the idea of combining 5/3/1 and HIIB ever since I posed the idea to @cdmac24 and @Frank_C a couple weeks ago
The one thing I do miss with HIIB is the continual linear progression, but what I love is the variations and volume…so I might create a love child of the two
The more I dabble with this, the more I feel like Alpha’s stuff would be a good fit. He usually starts or finishes with conditioning. Here’s his conditioning video (part 1). I just watched it last night.
@mr.v3lv3t, I’m beginning to think you were right all along…
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Good vid from the big man as always
Just fucking around and this came to mind
Bench 531 PR
5 rounds of
Max db incline
Max db rows
10 box over burpees
Squat 531
100 DB lunges
Every break is 400m run OR 20 Cal row
Press 531
15>1 devil’s press
300m run every round
Dead’s 531
21-15-9
Deadballs, chins, toe to bar
Running on Wednesday and Sundays
Additional BB fluff AFTER conditioning if I’m not dead
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So you have to take a break from lunges because of fatigue, and you think that’s a good time to run? 
You’re nuts. Other than that pairing, everything looks doable.
Isn’t it strange how we’re drawn to a structured progression?
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Whenever I do something like this, I find it goes better when you have a horrible exercise that you have to do if you stop the main one. It’s motivation to go all out and finish as quickly as possible.
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This would flat out give me a major cardiac event with potential internal bleeding from the spleen
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If you’re not bleeding from all major orifices are you even trying?
Now my fucking brain is in overtime.
The animal in me wants to try a bastard of 531 pyramid+HIIB style.
Eg bench
65% X5
75% X5
85% XPR
75% X5
65% XPR
Giant set W chins & 400m run
Or same set up squats W toe to bar & heavy KB swings
Main 5 sets should only take 20-30 mins so then I could do some pure conditioning assualt or addition pump and fluff as needed. I’m leaning more towards that, with maybe the stipulation of aiming for 50 total reps on the main movement or something disgusting to really push my PRs
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Maybe 50/40/30 total reps depending on the week.
I think that might be the way to go.
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