Re-ran this with 50kg, 130kg, 75kg, same, same, 120kg.
And again but 4x5. Did the split squat jumps with the bar rather than the 20kg DB, itās better.
Going to dance the week out
good god, two weaks without the gym?
anyway, this is the last week of the program. kick off, 1RM all the things, then back off.
Back squat: 10x100kg, 5x150kg, 5x170kg, 3x190kg, 1x200kg, 3x5x170kg
Bench press: 10x60kg, 5x80kg, 3x90kg, 1x100kg, 1x105kg, 3x5x90kg
TB deadlift: 5x125kg, 5x145kg, 3x165kg, 1x175kg, 1x180kg fail
update: did the circuit bastard on Thursday, feeling bloated and unconditioned, and went to ballet class in the actual studio with real people! on Sunday. this was an absolute joy thanks to some very challenging choreography and I was well pleased that I was far from the worst there. today, knocked off the last but one conditioning day.
Jump squat 5x4 20% 1RM 50kg
Speed back squat 5x4 60% 1RM 130kg
Push press 5x4 75% 1RM 70kg
Push press throw 5x4 10-15lb
Split squat jump 5x4 10% 1RM
Speed deadlift 5x4 60% 1RM 130kg
For some reason I found it necessary to do 5x4 pull-ups as well, waiting for the rack. This feltā¦clean. One more and weāre done with the program, although I am thinking about going around again for another three months.
and with that weāve DONE THE PROGRAM.
Resume from the beginning with more weight!
(Ballet on, I think, Thursday, Friday, Sunday back in the studio, Monday)
Zercher squats 125kg 4x5/4 secs // well, look whoās got huge red bruises on his arms
Push press 75kg 4x5/4 secs // this was crap - my form sucked, back complaining, dropped weight from 80 to 75
RDL 130kg 4x5/4 secs // just fine
seated row // machine tied up, decided to do some incline DB presses as I fear my chest looks shit. 3x10 2x30kg DBs
later in the dayā¦
did ballet class on zoom and absolutely flew.
Saturday:
Back squat 6644 2x6x170, 2x4x190
Bench press 6644 2x6x80, 2x4x95
Trapbar deadlift 6644 2x6x130, 2x4x150
Pendlay row // had to skip out of this
Sunday: ballet in the for reals studio. sadly I was complete shit. for some reason I didnāt have my directions together and the mirror hated me.
Todayās plan:
I hate Zerchers and suspect theyāre giving me the Squat Gut. Ha. Itās fucking flab of course (although itās veryā¦solid)
EXPERIMENTAL
I love Thibsā circuit plans like Built for Bad and Built for Battle (I ran that for 18 months, in my old log). Heās dropped some more:
so todayā¦
STRENGTH
4 circuits, bench press, high pull, romanian dead lift (not trapbar because someone had it)
reps 5,4,3,3
weight 80/85/90kg for bench and sghp, 125/130/135kg for rdl
45 secs between exercises, 2mins between trips
LOOK
3 circuits, incline db press, lateral raise, split squat, chin-up (I didnāt see a pulldown)
reps 10, 6 each side, 6 each side, 6
2x24kg db, 2x14kg db, 2x24kg, me
CARDIO
3 circuits, kettlebell swings, box jumps, depth jumps
45 secs
28kg kb, 18" box
Iā¦like it? I might put in sprinting rather than the depth jumps and maaybe back off the interval in the cardio phase and I need to think about the movement in the box jump.
Did it again!
having a bit of that ānew workout feelingā.
Roundup: did ballet with Anna on Wednesday and Thursday and back to the gym on Friday for some more of this: X-21: I Explained That These Were "Experimental" Tires - #174 by thatguyagain
Sunday was class in the actual real dammit studio and a whole lot of the old gang are back, and it was an absolute blast. We overran a 1h 30 by getting on for 30 minutes of really ambitious choreography and a revival of Ninaās obsession with SPEEEED. And I got called out for jumps, dammit, and told by a fellow dancer that she was jealous of my balances. yes!
Today:
I just came across your logs, and I also enjoy lifting and I take ballet classes. I recall seeing a post where you got a correction which opened up your arabesque and turnout, and I am interested in what that correction was. I am in my forties and only started as an adult but I want to see how good I can get. I still have a lot of room to improve leg strength, which should help. I have longer legs and minor knee issues, so heavy squatting has never totally felt right. Front squat seems best for me, along with Bulgarian Split Squats. I need to stay more upright in plies, and go deeper, so more quad strength is needed.
1 Like
Iām fucked if I know, but now really curiousā¦was it in my previous log? https://t-nation.com/t/era-of-brutality-built-for-battle-speed-explosive-option-oh-and-ballet/
ākeep your back higher until the leg is upā and āpush down through the supporting legā both helped a lot.
I am, by the way, still both lifting and dancing.
Thanks, it may have been the older log. I went back and couldnāt find the exact entry again, so I commented on this one. If youāre game, Iād be interested in what lifts helped dance the most, and any tips on generating rotational speed on things like double tours. I turn slowly on everything, including those.
Rotational speed: got a great correction yesterday about turns - āmake sure the knee comes up and around as quickly as possibleā. Tours are of course different as all the lift comes from the pliĆ© and the turn from closing the arm.
I think in terms of lifts everything that strengthens your back is good. Iāve heard a lot of corrections about the upper back over time. Diagonals and core stuff get hammered by ballet itself and if youāre serious you probably donāt want to develop into a fireplug, but doing the 10,000 Kettlebell Swing challenge did mine a lot of good.
OTOH I suspect adding more muscle slabs might not be recommended but thatās who I am.
Thatās another good correction - I noticed today Iām turning that knee in, which suggests it is too slow, and my body outpaces it during the rotation. I generally get corrected about lower back curvature, but Iāve thought of doing the 10,000 swing challenge for a while. Concerned about volume and boredom, but it would help the glutes and posture, I would think. Maybe start with fewer than 500 swings a day and build up to itā¦
1 Like
Just to say this log is not dead!
I have been working through Thibsā Strength-Skill Circuits and of course dancing - over the platinum jubilee I got to finally get in the studio with Anna du Boissonās class, which was a blast - but then I did a conference at work and caught COVID-19. I recommend not doing that.
2 weeks post I am easing back in. I have been in class on zoom a couple of times and today I hit the 10k swing challenge again. 19 minutes 15; OK but my time PR from November 2020 was 13 minutes 30. Some of that will be not having done the workout for well over a year but some of it has got to be the bug.