Left me flooredTrain_Hard_Live_Easy wrote:Good man..... a favoured protocol is 10 - 1.
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Left me flooredTrain_Hard_Live_Easy wrote:Good man..... a favoured protocol is 10 - 1.
Barkadion wrote:10/23/16-10/30/16
Week off.
Did some testing today due to switching to the sub-cluster. So far so good. Except.. the front squat. I should remember that FS numbers are lower than back squat. Feel stupidAlso, OHP would be bad idea due to my low ceiling. I hit the studs on my basement ceiling with pressing and it woke up whole family
Anyway, here is my plan for the next sub-cluster.
- DL from 3.5in blocks - 1set, 3reps.
- Front Squat - 3-5sets
- Weighted Dips - 3-5sets
- Seal Rows - 3-5sets
- All exercises are super-sets.
- GC mostly for HIC.
I might keep min sets since the DL is back into the mix. I will try to hit the DL as very 1st move to get it done and will proceed with the rest of the cluster. It might not work, though..
So.. It might look like:
1. DL- 1 set
2. RI - 3-5min
3. FS
4. RI - 2min
5. Dips
6. RI - 2min
7. Seal Rows
8. RI - 2min
Repeat 3-8 for ## of sets.
Any thoughts or comments are appreciated!
Meanwhile, I am back to week off activities: Fathers walks with twins in car seats, Stroller push/pull, Good mornings with twins, and Goblet squats with twins.
Thanks mate!Moz69 wrote:Barkadion wrote:10/23/16-10/30/16
Week off.
Did some testing today due to switching to the sub-cluster. So far so good. Except.. the front squat. I should remember that FS numbers are lower than back squat. Feel stupidAlso, OHP would be bad idea due to my low ceiling. I hit the studs on my basement ceiling with pressing and it woke up whole family
Anyway, here is my plan for the next sub-cluster.
- DL from 3.5in blocks - 1set, 3reps.
- Front Squat - 3-5sets
- Weighted Dips - 3-5sets
- Seal Rows - 3-5sets
- All exercises are super-sets.
- GC mostly for HIC.
I might keep min sets since the DL is back into the mix. I will try to hit the DL as very 1st move to get it done and will proceed with the rest of the cluster. It might not work, though..
So.. It might look like:
1. DL- 1 set
2. RI - 3-5min
3. FS
4. RI - 2min
5. Dips
6. RI - 2min
7. Seal Rows
8. RI - 2min
Repeat 3-8 for ## of sets.
Any thoughts or comments are appreciated!
Meanwhile, I am back to week off activities: Fathers walks with twins in car seats, Stroller push/pull, Good mornings with twins, and Goblet squats with twins.
Looking forward to see how you progress Bark, good luck fella
Thank you, THLE! I am actually surprised by feeling the "intelligence" of KB drills..Train_Hard_Live_Easy wrote:Good man. Fobbit interval is a great session.
Nice work. All the best with the KB work.....if you've not had instruction, it would be worthwhile having a lesson or 3 to get the skills down.... the clean, beleive it or not, is the one a lot of people have an issue with..... banging the forearm is the most common issue....... let your arm travel around the KB rather than flip the KB over the hand will ease this right away.
Nice one, Bark!