12 minutes 34.
12 mins 45
I think I might shut off this log. The gyms are opening again and Iām having a crack at Thibsā Jacked Athlete 3-1 plan. Plus of course dancing.
They shut down the gyms again. I have in the meantime pulled the first two weeks of the Jacked Athlete 3-1 plan as amended in @jcmcnortonās thread, and itās great - I felt strong, happy, and well recovered, saw pretty much immediate gains in the traps and shoulders and loss in the gut, and the lifts went up!
Week 1 looked like so, all weights in kg:
| Week 1 | ||||
|---|---|---|---|---|
| Day 1 | Front squat | 4x5 | 7 secs eccentric | 100 |
| Incline bench | 4x5 | 7 secs | 70 | |
| RDL | 4x5 | 7 secs | actually TBDL, 130 | |
| Chin-up | 4x5 | 7 secs | me | |
| Day 2 | ||||
| Zercher squat | 4x5 | 5 secs hold | 3x5x100,1x5x95 | |
| Push press | 4x5 | 5 secs hold | 70 | |
| RDL | 4x5 | 5 secs hold | 120 | |
| Seated row | 4x5 | 5 secs hold | 81 | |
| Day 3 | ||||
| Back squat | 6644 | No special note | 2x6x160, 2x4x170 | |
| Bench press | 6644 | 2x6x80, 2x4x90 | ||
| Trapbar deadlift | 6644 | actually RDL, 2x6x120, 2x4x130 | ||
| Pendlay row | 6644 | 2x6x70, 2x4x80 |
I was really surprised to see that the front squats, which I was hating before the second lockdown, were so much less of a problem. At 100kg x5 I was sandbagging a bit. One of my goals is to pay the ego lifting tax and get better form and RoM so everything is down a bit from my B4B log.
The swap of trapbar and Romanian DLs was just a cockup on my part on day one. I think I have all the mass I want so I went with a conditioning day as the ā1ā in the 3-1 rather than a hypertrophy dayā¦or to be honest I counted dance class and a kettlebell workout as that in week 1.
The second week went like this:
| Week 2 | ||||
|---|---|---|---|---|
| Day 1 | Front squat | 5x4 | 6 secs | 120 |
| Incline bench | 5x4 | 6 secs | 80 | |
| RDL | 5x4 | 6 secs | 120 | |
| Chin-up | 5x4 | 6 secs | me | |
| Day 2 | ||||
| Zercher squat | 5x4 | 4 secs | 100 | |
| Push press | 5x4 | 4 secs | 1x4x80, 4x4x75 | |
| RDL | 5x4 | 4 secs | 5x4x120 | |
| Seated row | 5x4 | 4 secs | 5x4x81 | |
| Day 3 | ||||
| Highbar back squat | 54321 | 5x150, 4x160,3x170,2x180,1x190 | ||
| Bench press | 54321 | 5x70,4x80,3x90,2x95,1x100 | ||
| Trapbar deadlift | 54321 | 5x125,4x135,3x145,2x155,1x160 | ||
| Pendlay row | 54321 | 5x70,4x75,3x80,2x85,1x90 |
It was great to do a real back squat for a change - apart from comeback in August I havenāt been squatting heavy all year.
Then I borrowed from Block 2 of the program for the conditioning day:
| Jump squat | 5x5 |
|---|---|
| Plyo push-up | 5x5 |
| Depth jump | 5x5 |
| KB swing | 100 |
| Pull-up | 5x4 |
40kg for the jump squats, 28kg belle for the swings.
And then they closed the gym. Which was a relief as my mother had taken to texting begging me to stop.
Damn, solid lifts. Donāt shut the log down, I still read along. Youād get more participation if you wrote around other peopleās logs if that is what you desire.
I honestly think it may be Thibsā best yet. I liked the circuit element of B4B but it kind of encourages you to race through the workout sloppily and the quick changeovers are a pain. This though is really well balanced.
Itās just a fucking pity they closed the gyms. Again. Although, weāre at 39k cases a day and over 10k a day just in London soā¦
The other problem is that Iām really struggling to dance without kicking the tree over.
Are you allowed outdoors? Is there a space then where you can dance āenoughā?
And can you work on movements in isolation?
Iām between two huge parks but itās been raining for weeks. Hmmā¦maybe I could take class in the street on Christmas Day?
itās actually very odd. the tree doesnāt look like it encroaches much but I must have been using that space more than I thought.
Update: I didnāt take class in the street on Christmas Day. Instead I did the AthleanX 6 varieties of push-ups plus the beyond 10k kettlebell swings workout on Christmas Eve.
On the day I cooked two Christmas dinners, the first for relatives who are self isolating, who picked up the roast on the pavement outside. The second for us as itās the first time we did Christmas together in 20 years. This did mean some dancing.
Today, my regular teacher led class for 1 hour 15 and I found a way to keep away from the tree. This was a really excellent class; sweat dripping, movement with style, and intense awareness of which muscles need to fire. I have no idea why, but everyone had their shit together.
This was a relief as one of our self isolators is now in hospital on oxygen.
In the meantime: a couple of Athleans and kettlebell workouts. Got a 12.59 for the most recent kb workout. Took Erik Wagnerās zoom class from LINES in San Francisco: challenging barre, some ambitious choreography when you think everyoneās sharing with trees, odd hippie touches. Iāve booked in for Anna du Bās class for the first three days next week, might shoot for daily.
But obviously WHERE IS THE GYM. I feel like Iām getting squat cravings.
On the other hand, our covid patient is back out of hospital and out of isolation!
@Voxel @tobe @anna_5588 you asked for this. My little sister was in quarantine so I made her a quick video after class: No need for a title - Album on Imgur
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Holy Crap! That balance and flow of movement is amazing. I would have tipped over by the second move!
on the continuing āthere is no gymā theme, I tried @Christian_Thibaudeauās one weight workout from here this morning with the 24kg kettlebell. I can report that it will set your legs on fire.
The gyms re-open tomorrow.
Back in the gym on re-open day for this. Rebooting the program from the beginning. Feels good.
The day after: I am sore, and I have no time to either dance or gym, so hit the kettlebell. I notice the one-arm snatches and cleans are getting easier.
kind of pleased to have done the first three workouts here: X-21: I Explained That These Were "Experimental" Tires - #105 by thatguyagain
- three classes and a kettlebell workout this week
I have been out of town! remarkable enough in itself. seeing the family for the first time in seven months.
did some walking up a big hill.
today, hit the conditioning day from 3-1 as above:
5x4 40kg jump squats
5x4 plyo push ups
5x4 depth jumps
4x50 28kg kettlebell swings
5x4 pull ups
Hungry like wolfbear
Back in for day 1, week 2:
Front squat|5x4|6 secs|120|
Incline bench|5x4|6 secs|80|
RDL|5x4|6 secs|120|
Chin-up|5x4|6 secs|me|
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