Love reading your recent training. I don’t ever want to do it and it all sounds fkn awful but I love reading about it. lol 
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Sooooo…. a strength movement, abs, and cardio (or something to get your HR up)?
Alpha’s template: strength movement, antagonist (or explosive move on lower body days), core, and a heart rate exercise, then rest. 
You’re getting closer. I finally accepted it this week.
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Yes sir. It’s pretty well the same as ‘most’ HIIB set ups too, at least in movement sequence and principal
push/pull/cardio/rest type thing.
And at least I can mess around with supplemental stuff afterwards to give me variety
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Or I could and should just stick with what’s working for the time being untill I stop improving
First, you have to define “what’s working”. Second, you have to identify your goals and prioritize them. It’s tough to evaluate anything unless you know what the goal is.
I think the intensity for me is what’s working if that makes sense.
It’s not a magical set or rep scheme, or probably even exercise selection. But each workout scares me in a fun way and I have to mentally push myself, which in turn makes every rep/calorie and kilometre count
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Hey little Puppy
I love the idea of 531 HIIB combine it with Brians giant set and you’re ready to go.
Main 531
Box jump - squat 531 - core - condition
BB row - bench - oblique - condition
KB swing - DL - core - condition
Pull up - OHP - oblique - condition
follow that up with a round of some of those brutal rounds you like to do.
That would leave you in pure misery
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Hey legend! Yeah I think I’ll eventually go that route. Enough of a plan to easily follow, but enough freedomr afterwards to brutalize myself
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exactly, I did Darkhorse you might even look that one up, really brutal.
But his work is great I really like his style of giant setting.
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This is a great workout.
Rowing mixed with weights just feels so right.
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I think it would be right up your alley. It also might be a good way to prepare for police academy since I’m sure they will try to push you to the brink of giving up like this program did to me on the first day. Kidding but it was a tough introduction for sure!
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I hear ya
@T3hPwnisher did you do any additional conditioning/events stuff as well as this?
I’m not planning on changing the exercises or layout, more so gauging whether there’s any point jotting down some short conditioning sessions to conclude each day. I see Friday is the active recovery that I’ll probably use for runs
Yeah, I used the active recovery workout to do strongman stuff. Prowler mainly, as it has something of a restorative effect due to it’s concentric only nature.
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Awesome thanks dude.
The first six weeks just designed to get you used to large volume with less and less rest rather than manipulate the load if I’m reading it correctly?
You’re reading correctly in that there is no change in loads for all 6 weeks of the beginner program (the intermediate is the same way), but that’s not about getting you used to the large volume: THAT is the progression model. By taking away the rest periods, you never get used to the large volume, and you’re in a constant state of recovery. Over the intermediate, you switch from rest period manipulation to density: getting the 100 reps done in fewer sets while keeping the weight the same. It’s a good paradigm breaker.
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Gotcha, if in the beginner phase the rest feels too long, would you recommend upping the Weight or progressing to the intermediate? I only ask because as I’m writing down my percentage (.77 of 1RM and then .7 of that) I realise that I’ve done the deadlifts at that weight for 10x10 in ten minutes just a couple weeks ago, would I be going backwards to force myself into the longer rest breaks or to start challenging right away with the density increase? Not trying to cheat the program, just want to do it justice
Couldn’t really make a recommendation on that: I haven’t been in that situation before. I would just be guessing at what to do.
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Fair call mate, appreciate the advice anyway!
It’s designed to run from begginer, that’s what I’ll do
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Yeah I the mental side is really what I’m after
I need that “the might kill me” feeling haha
Maybe you’re underestimating your max? If you did 10x10 in 10 minutes then I think that weight wasn’t your max.