So a giant set is pretty much just supersetting several exercises together. For example on my Max Effort Lower days I will do an explosive movement(KB swings), then go right to my main lift for the day(deadlift for example), then a core movement(plank). So I do all that, which is considered one set, rest 90 seconds, then repeat. So that’s considered a giant set.
This can really be anything that just gets the heart pumping and the body primed. So For lower body I do KB swings and superset it with sprints on the ergometer/bike. For upper body I will do med ball throws(chest throws for bench and push press throws for OH)/slams and either battleropes or pushups/pullupa. Just do as many rounds as you can in like 10min.
In the video he recommends supersetting the main lift with an explosive movement and with an antagonistic muscle group(so back for bench/ohp and core for squat/deadlift)
Haha that’s too much to explain in one post. Google is your friend there.
I’m glad you are getting good stuff/info from my log if you have any more questions ever(or now) feel free to ask.
Happy with how the floor press went, considering ive never done it before
Coach was saying that my main issue is that the bar tends to roll back in my hands while I’m benching. Which can be unforgiving during the floor press, so I need to work on having a consistant and tight grip on the bar for all my reps to help with this.
Everything else in the workout went smoothly, added a couple more reps to the pullups, going from 8 reps to 10
Decided that my best bet in increasing my overhead pressing strength is to do some form of overhead work every week. So on bench days I will be doing overhead press volume for assistance work.
Definition of Max Effort today, went into the workout determined to get 600lbs for my max set and I did. Super pumped.
Afterwords I was cooked, barely able to get the necessary reps for the volume set. Feeling it now a few hours later, my CNS is fried. Happy tomorrow is a rest day.
The strongman work at the end was the final straw, focused on speed. Psyched with how fast I was able to move the farmers
Gonna switch off between this and the yoke walk week to week.
1a. Pendlay Rows 3x12(185lbs)
1b. Leg Curls 3x12(170lbs)
1c. Front Squats 3x10(185lbs)
Notes
Opted out of super sets this week on the emom sets, didnt sleep well last night so I just wanted to focus all my efforts on the main lifts
Singles for Deadlifts this week, I think it will benefit me more cause I noticed my form tended to break down when I was doing triples with the bands. Just upped the band tension to compensate
Gonna stick with these three assistance excercises for the remainder of this training cycle.
Nice workouts man.
I’m about to maybe start Alphas Darkhorse.
I saw your answer to @losthog the other day, hope it’s okay I continue to ask
How are the giant sets affecting the main lift of the day?
And how’s the conjugate program treating you this far?
Do you stick to the same variation for the full 3 cycles?
or do you change them?
You really do some awesome stuff there, those videos from the show damn
Thanks man, I appreciate you saying that! I try my best
Happy to answer any questions!
Very little/not at all, They are all either antagonistic/explosive so they dont affect the muscles being used in the main lift. If anything I think they are helping, for example when I started doing pullups to superset the press movements, my shoulders and overall foundation felt more solid. Overall, I am a huge fan of these giant sets for the conditioning purposes and to help the workout flow smoother/faster.
So far Im loving it, doing the variations every week helps keep things interesting and working up to heavy triples is awesome. I actually feel like im doing work. Plus, with the volume sets, it caters with my love of 5/3/1 with the amrap set. Im also a big fan of the band work on DE days, considering alot my troubles are at the lockouts of the lifts, I think the speed days will really help.
As far as I know, you can do either/or. Im probably gonna do some of the same variations and some different, cause some I like better than others(based on what benefits me the best)
If you have more questions or if i wasnt clear with anything lemme know
Funny you mention that, that’s exactly what I like. In the Darkhorse you do you 5, 3 or 1 rep max, and the first set of volume is amrap I love it. (It might kill me).
Thanks for the answers they answered just about everything.
Depending on how well the rest of this conjugate cycle goes, Im gonna do a 4 week hypertrophy split and then go into darkhorse.
Well its either gonna be June 30th(Nationals) or August 11th(Some comp in Maine). Right now I dont have the funds to be able to compete in nationals, If I get this job that I applied for earlier this week then it might be possible. Either way, Im definitely doing the one in August.
if you have any more questions ever(or now) feel free to ask.
