I bet half of you didn't even lift today

[Grape Ape]

Quick 3.2 mile ruck at 11:20 pace.

Haven't tried a fast one like that in awhile but felt good.

[Titus Pullo]

Quick 3.2 mile ruck at 11:20 pace.

Haven't tried a fast one like that in awhile but felt good.

Damn...

Not shabby, to say the least!

[Grape Ape]

Damn...

Not shabby, to say the least!

Thanks man.

Have to be careful with weight on asphalt....can beat up the tendons and joints.  The most I will do that pace for is 5 miles in 55-56 min, but I'm not back to that yet.

[Krankenstein]

Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE

Deficit Deadlift (no hook grip and no mixed grip): 5-5-5-5-5 @ 8.5/10 RPE

8 minute AMRAP
4-8-12-16-20...
Bike Erg Calories
Burpee Box Jump Overs (24")

-rest 2 minutes-

6 minute AMRAP
4-8-12-16-20...
Calorie Row
GHD Sit Ups

-rest 2 minutes-

AMRAP 4 minutes
4-8-12-16-20...
Calorie Ski
Sandbag Clean (100#)

[Grape Ape]

Cool shit Krank.

[wes]

Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE

Deficit Deadlift (no hook grip and no mixed grip): 5-5-5-5-5 @ 8.5/10 RPE

8 minute AMRAP
4-8-12-16-20...
Bike Erg Calories
Burpee Box Jump Overs (24")

-rest 2 minutes-

6 minute AMRAP
4-8-12-16-20...
Calorie Row
GHD Sit Ups

-rest 2 minutes-

AMRAP 4 minutes
4-8-12-16-20...
Calorie Ski
Sandbag Clean (100#)

Krank,welcome back buddy....insane training per usual.

[wes]

Quick 3.2 mile ruck at 11:20 pace.

Haven't tried a fast one like that in awhile but felt good.

Very impressive to say the least my friend,.........props!!

[robcguns]

Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE

Deficit Deadlift (no hook grip and no mixed grip): 5-5-5-5-5 @ 8.5/10 RPE

8 minute AMRAP
4-8-12-16-20...
Bike Erg Calories
Burpee Box Jump Overs (24")

-rest 2 minutes-

6 minute AMRAP
4-8-12-16-20...
Calorie Row
GHD Sit Ups

-rest 2 minutes-

AMRAP 4 minutes
4-8-12-16-20...
Calorie Ski
Sandbag Clean (100#)

Can’t say I understand what some of this means but looks like a lot of work.

[Soul Crusher]

Trained. 

[IroNat]

Trained. 

"7 Letter Brief" protocol.

[Gym-Rat]

Old school

Bench

225 x 8
275 x 5
315 x 3
335 x 1 (shoulder popped, will back off for de-load next week, slight pain).

Close Grip Bench - 4 sets
JM Press - 4 sets
Skull Crushers - 4 sets
Incline Bench - 4 sets
Flyes - 4 sets
Tricep Pushdowns - 4 sets

Decent morning here, going out for 1 hour walk now...

[Krankenstein]

Can’t say I understand what some of this means but looks like a lot of work.

"wave" lifting on the movements.  Instead of percentages, use RPE (relative perceived exertion) for the day.

[Krankenstein]

Aerobic capacity training

C2 Bike Erg 8 x 15 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 4 & 5

[Gym-Rat]

"wave" lifting on the movements.  Instead of percentages, use RPE (relative perceived exertion) for the day.

Way too much math. 

I just like to lift weights. 

[Krankenstein]

Way too much math. 

I just like to lift weights. 

Quite the opposite.  There is no math...you are going by how you/the weights feel.

[Gym-Rat]

Quite the opposite.  There is no math...you are going by how you/the weights feel.

Thats good.
You know what youre doing, so thats what counts.
Seems like hard work, nice job on your part...

[joswift]

Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE

Deficit Deadlift (no hook grip and no mixed grip): 5-5-5-5-5 @ 8.5/10 RPE

8 minute AMRAP
4-8-12-16-20...
Bike Erg Calories
Burpee Box Jump Overs (24")

-rest 2 minutes-

6 minute AMRAP
4-8-12-16-20...
Calorie Row
GHD Sit Ups

-rest 2 minutes-

AMRAP 4 minutes
4-8-12-16-20...
Calorie Ski
Sandbag Clean (100#)

I couldnt write all that down never mind do it

[JackTheRipper]

I couldnt write all that down never mind do it

Are you saying he´s bullshitting ? 

[joswift]

Are you saying he´s bullshitting ? 

no, hes fitter than me...

[Krankenstein]

Old school

Bench

225 x 8
275 x 5
315 x 3
335 x 1 (shoulder popped, will back off for de-load next week, slight pain).

Close Grip Bench - 4 sets
JM Press - 4 sets
Skull Crushers - 4 sets
Incline Bench - 4 sets
Flyes - 4 sets
Tricep Pushdowns - 4 sets

Decent morning here, going out for 1 hour walk now...

So look at this way....

Say your 225# bench felt like a 6/10, next set you add a little so its a 6.5/10, set after that add a little more and hopefully its a 7/10.

Start over with your 2nd set from above and progress.  Hope the shoulder feels better

[Henda]

Henda, I am not a heart specialist like 99.9% of getbig, however, I assume that my dad is an anomaly.  I would assume most people with 9% EF have symptoms.

With that said, I wouldn't automatically assume that because you have no symptoms or that you feel well, that you're totally okay. Don't wait that long for a second opinion.

Thank you for advice mate I will try chase up second opinion, it’s hard as accepting the diagnosis is miserable and depressing but ignoring it and telling self I’m fine may be risky but far happier

[Henda]

Good work Henda,you are an animal. Fuck that fat doctor. You will be good just take it slow and see another doc. All the best.

Haha thank you brother

[Henda]

Good session!  That's very similar to how I used to train, back when I could

Sorry about the bitch cardiologist.  Hope you continue to prove her wrong!

Thanks mate. Favourite way to train I get bored too easily on fixed sets and reps eg 5x10

[Henda]

Next visit....Hang a little dong for the bitch!

Haha I have no choice mate the only dong I can hang is little

[Gym-Rat]

So look at this way....

Say your 225# bench felt like a 6/10, next set you add a little so its a 6.5/10, set after that add a little more and hopefully its a 7/10.

Start over with your 2nd set from above and progress.  Hope the shoulder feels better

Thx Krank!