Thats moto as hell Alpha
Alpha,
- This isn’t really a “Warrior Athlete” question. It’s more related to how you used to train.
I need to start rotating rep schemes. I’ve gone years without really doing this. I have 2 different scenarios and I want your thoughts on each one.
Set-up #1: Full body workouts/ 4 different workouts/ use the same reps and sets for all 4 workouts/ stick with each set/rep scheme for 3-4 weeks/ after the 12-16 weeks cycle I will change exercises or grips.
Example:
3-4 weeks: 3-4 sets x 10 reps
3-4 weeks: 3x8
3-4 weeks: 5x5
3-4 weeks: 8x3 and singles
Set-up#2: Full body/ 4 different workouts/ sets and reps change each workout/ after 3-4 weeks the sets and reps get rotated:
Example:
for 3-4 weeks:
Day 1- 3x10-12
Day 2- 5x5
Day 3- 3x8
Day 4- 8x3 and singles
after that cycle I will rotate the sets and reps:
Day 1- 8x3
Day 2- 3x10-12
Day 3- 5x5
Day 4- 3x8
After the sets and reps get rotated 4 times (making a full rotation) then I will change exercises
So basically in Set-up#1 we stay with same sets and reps on all workouts and exercises for 3-4 weeks. Then we change to a different set/reps
In Set-up#2 we have a different sets and reps for each day of the week, which may help prevent boredom and joint stress.
-
If we squat and dead lift in the same week, do you recommend a certain number of days between the workouts or does it not really matter?
-
Hope this isn’t too confusing and ridiculous. Also, how do you feel about doing a 24 hour water fast once a week? Do you think its beneficial or will lead to a loss of muscle? Thanks.
[quote]Alpha wrote:
Gym Savvy: Thanks so much for the kind works brother, i really appreciate them!
Here are some vids from deads today…
625x1
Right now I am currently working out at a gym that has very limited weights, thus we actually had to tape on the last 25’s…You will see the tape pop off when i drop the weight.
On the bar is:
4 45’s Bumper
4 45’s Regular
2 15’s Bumper
4 35’s regular
2 25’s regular
Also notice the awesome bruise under my right arm from fighting Saturday…Win…
So this went up fairly easily…but we couldn’t fit anymore weight on, so we just Gorillia taped on some 10’s to each side and it was going up super smooth until the plates decided to roll and that is when everything got destroyed…But I have no doubt I would have gotten it…So i am counting it!
645x1 and a free plate explosion!
Stoked about the lifts though…Whoever says that this Warrior Athlete stuff won’t make you stronger while making you leaner and more athletic has some conflicting evidence now…
Oh yeah, and after this lift, I got cocky, taped on 675 and it broke the ground but I couln’t clear my knees…it is definitely not out of reach though…[/quote]
Really nice lifts Alpha. Very impressive that your form was picture perfect with that kind of load. Keep on posting your workouts - they are motivating the shit out of the rest of us.
haha were you praying before making that lift?
GREAT lift though amigo, excellent.
In case you haven’t come across these before, these are some vids I think are pretty cool and thought you might like them too:
(skip to about 5:45 on the last one)
[quote]Alpha wrote:
Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?
[/quote]
nooooo, but I did put some sand bags in a backpack and using that in some hill work.
I found it was better for me to shift it to the front otherwise I was leaning forward so much I worried I wouldn’t get a full hamstring benefit.
[quote]Alpha wrote:
Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?
[/quote]
I havent done a full session, but I do like to pick pieces of the Insert portions and add them as conditioning pieces to my routine
[quote]Alpha wrote:
Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?
[/quote]
I did most of one the other day
Sandbag pulls while in a plank for 15 mins
Burpee tuck jump/ front squat combo (pure death)
Felt it the next day- completly drained
At first I wasnt able to do them straight through and had to break them down but now I can actually finish them. Its mainly motivation to get through them.
Just wondering Alpha, you going to make any adjustments or additions in lieu of the new APRT and ACRT? more curiosity than anything.
[quote]Gym Savvy wrote:
In case you haven’t come across these before, these are some vids I think are pretty cool and thought you might like them too:
I just watched the first one with Sean Sherk and was wondering what was up with the guy in the beard that was on the other treadmill and using the dumbbells before Sherk got to them…was he some sort of pacer or something???
Alpha, just signed up for the tough mudder near me in october, I think I will probably start doing WA 2-3 times a week now, just wanted to say that I am really grateful there is a program already in place I know will work.
[quote]Alpha wrote:
Rucking is basically throwing a bunch of weight into a sturdy backpack and walking faster and further than you want to.
i do this every morning for at least 30 minutes with at least 50lbs and it has helped a ton with my conditioning and fat loss without losing much LBM at all.
Hope that helps brother[/quote]
Just coming in on this thread–very newbie to weights (and just had 53rd birthday) but i wondered when someone would mention loading up and walking.
One of the few things that i have done that has any relevance here is walking distance with load on big hills–always come back from those trips leaner and fitter.
Now–once a week i head down the valley about a mile , load up my ruck with a decent piece of beech log (about 70-80 lbs) grab a smaller piece ,say around 10-15 lbs and hump that back home–1 mile and uphill all the way.
Finish the job by cutting and splitting.
Ok quietness from this corner will resume…zzz
[quote]FightinIrish26 wrote:
Here I am workin out six days a week, boxing nearly every day, drinking less, and Alpha’s got the balls to disappear!
Where you at man!?
[/quote]
Havent read his blog lately?
This stuff is great alpha.I’m nowhere near conditioned enough to complete one of your warrior athlete workouts but I’m getting there.I’m trying to do something similar to your old insert/extracts and they are working a treat as far as helping my conditioning and bringing up my main lifts.Is the mma training you are doing now an integrated standup and grappling class?I’m taking some bjj classes now and I can really see this type of training helping in the long run.Thanks brother!