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Helpful ReplyHot!ANIMAL : Savagery!

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dirtyvest
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/11 15:49:06 (permalink)
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Very tasty OH work there, bro. Almost as tasty as 3 5 guys burgers

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Nails1981
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 07:49:59 (permalink)
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Lovely overheads there mate
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 12:37:31 (permalink)
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Cheers guys.. pressing is going so well.. but I’m starting to think it’s because I don’t really have much intensity going on with the dead’s and squats as I’ve taken them right back and working in form and weakpoints. Maybe this is the way to do it? Next block concentrate on squats and try and just maintain everything then do a block of dead focus.. would be a Slow way to do it but would mean 100% focus on that lift and probably more rapid gains.
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 12:40:18 (permalink)
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Today is a rest day after a week of back to back sessions. Much needed.

But went in and did some mobility work.

2min Skipping warm up

2x3min heavy bag rounds

2x10 16” box jumps

20 Shoulder rock swings

20 Shoulder dislocations

A couple headstands ..one with a clap!

Foam rolling everything

20min Yoga

Now off to the beach for a 2 hour walk
JayBoy
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 12:50:57 (permalink)
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Quality OH work there. I know you mentioned about working squats again - is knee in a good position to tolerate this? Form wise would you need to change much?

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ANIMAL
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 15:25:00 (permalink)
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JayBoy
Quality OH work there. I know you mentioned about working squats again - is knee in a good position to tolerate this? Form wise would you need to change much?


Yes I want to start pushing squats, more so then dead’s. I’m happy for my deadlift to remain where it is while I work on bringing up my hamstrings and glutes.

Knee is in a great place, best it has been in years so I feel Squats can be pushed a bit harder (but smarter)

I still get a slight bit of discomfort in the morning in the knee but I have a 3minute warm up session when I get up which gets it going. This has helped me loads. The 100kg triples Squats i did this week moved like lightning, I did a 180 box squat with no pain and I’m pushing 300kg in the Leg Press with no pain. Form is good, I made some adjustments with the help of the physio I saw last year so I just kept them. Narrower stance, toes out slightly and it’s not Low Bar but not high bar, it’s kind of in the middle.

My only worry is the strength discrepancies between left and right. This causes me to twist slightly when coming up which puts strain on the patella.

the plan for next block is something I’ve always wanted to try. A bit of Bulgarian!

Squat every day! Work up to a challenging daily max, slash the weight by 10-15%and then do a bit of down work. I’ve worked out my form breakdown when volume or reps are very high.. so the squat everyday plan will let me do minimal daily volume but at a high intensity and over the week I get the volume I need to progress.

Need to workout how I program deadlifts into this and whether the bodybuilding stuff and the HIIT will
Need to be reduced.
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 15:49:10 (permalink)
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Sounds promising then!

Bulgarian could be very very fun. Do you programme this on a 4/5 day training week or a full 7 day week? I would imagine you will kee single leg work in addition to keep working on imbalance?

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ANIMAL
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 17:53:51 (permalink)
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JayBoy
Sounds promising then!

Bulgarian could be very very fun. Do you programme this on a 4/5 day training week or a full 7 day week? I would imagine you will kee single leg work in addition to keep working on imbalance?


Squat every day is just that .. Every Goddamn day! I’d really like to try and squat everyday for a whole year! So I need to think of how I can do that if I go away camping... ideally I’d want to be able to squat body weight or over .. I’ve got a 40kg sandbag but that’s not body weight so will need something heavier to take with me ( or i do goblet squats with my wife on my shoulders! Go to make a plan!)
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 17:54:11 (permalink)
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And yeh, iso work will stay as an accessory
newcastle
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 19:03:50 (permalink)
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What is your opinion on ketchup on a steak?
ANIMAL
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/12 19:09:40 (permalink)
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newcastle
What is your opinion on ketchup on a steak?


Not on.. we don’t put it ‘on’ anything ...we’re not fvcking savages !

But next to And then dipped in.. oh yes.

I have tomato sauce with everything. I am a sauce monster! When on keto, I save 10g of carbs a day just for sauce..

And brown sauce with bacon.. now we’re talking! But proper brown sauce.. posh, made with proper date purée .. HP at a second best .. but never Daddies! Yuk
Nails1981
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Re: ANIMAL : Savagery! 2019/04/12 20:21:04 (permalink)
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Now I'm curious about posh brown sauce. Any recommendations?

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ANIMAL
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Re: ANIMAL : Savagery! 2019/04/12 20:38:30 (permalink)
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This Is my favourite !



Date purée and black treacle!

I also get a pack of these when I go Suffolk every few months

RAD#1
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/13 00:09:13 (permalink)
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ANIMAL
Today is a rest day after a week of back to back sessions. Much needed.

But went in and did some mobility work.

2min Skipping warm up

2x3min heavy bag rounds

2x10 16” box jumps

20 Shoulder rock swings

20 Shoulder dislocations

A couple headstands ..one with a clap!

Foam rolling everything

20min Yoga

Now off to the beach for a 2 hour walk



That's not a rest day this is a rest day routine
 
Today I did
 
FCUK ALL BUT WATCH TV AND EAT SWEETS AND CRISPS 
 
Mobility work/stretching
 
REACHING FOR A DROPPED CRISP

Bones heal, pain is temporary, and chicks dig scars
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ANIMAL
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/13 07:39:04 (permalink)
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Ha when I say rest day.. I mean rest from weights!

NO DAYS OFF!
ANIMAL
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2019/04/13 16:23:01 (permalink)
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13/04/19

Bench I just wasn’t feeling it. Moved alright and got everything done but it just felt laboured.

Squats. Feeling good. Did a bit more volume the usual,legs feeling it now, especially groin and hips.. my quads are fine, I think it’s going to be a case of getting all the stabilisers up to scratch.

But.. treadmill work after all those squats just wasn’t happening. I did a few sets but i was risking things a bit with fatigued legs

Bench Press

20x10
60x3
60x3
60x3
100x2
100x2
130x1

150x2
150x2
150x2
150x2

130x10

Squats

20x5
20x5
60x2
60x2
80x2
80x2
100x2
100x2

120x2
120x2
120x2
120x2
120x2

100x3
100x3
100x3
100x3
100x3


Plate Loaded ISO Chest Press

100x15
100x15
100x15

Single Leg Leg Extensions

22.5x10 (L)
22.5x10 (R)
22.5x10 (L)
22.5x10 (R)
30x10 (L)
30x10 (R)

Back Supported Cable Flys

80x20
90x15
100x12

Cardio

5min S/S
Speed 13 : 2x20/20
Speed 10: 2x40/20

Heavy Bag

30/30 x 3

Yoga

15min
RAD#1
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Re: ANIMAL : Savagery! 2019/04/13 22:27:09 (permalink)☄ Helpfulby ANIMAL 2019/04/14 14:16:24
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ANIMAL
This Is my favourite !



Date purée and black treacle!

I also get a pack of these when I go Suffolk every few months





Animal you know fine well we can't discuss sauces on here 

Bones heal, pain is temporary, and chicks dig scars
Evel Knievel
Brett
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Re: ANIMAL : Savagery! 2019/04/14 05:42:39 (permalink)
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I'll just say I don't think it's a good idea to do squats every day with a knee like yours. Slow and steady wins the race. Putting heaps of volume through it might not be the best idea, even if it is a lighter load. This coming from a bloke that still tries to do questionable back exercises with a dodgy back.
 
That said, some cracking work lately liked the bench PB vid and the push press!

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ANIMAL
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Re: ANIMAL : Savagery! 2019/04/14 14:17:03 (permalink)
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This is not just something I’ve decided on a whim, everything I do is thoroughly researched and due diligence undertaken.

It’s not heaps of volume through the knee, infact it’s the opposite. Minimal daily volume.

While there is lots of bro science in the fitness world, the Bulgarians and Soviet’s literally recorded absolutely everything they did. There is tons of real world evidence to their training methods.

Lots of research has been done on tendon and ligaments which shows tendon size and strength increases with chronic, repeated loading.

Yes you would risk injury if you were truly making out everyday but on this program you use a daily max which is a single rep you can lift with perfect form. This Is probably at 90% of your max. You don’t chase PBs, you don’t psych yourself up.

The major benefit is practice. The only way to get better at something is practice practice practice. Lifting is a skill and the more you practice the better you get. Swimmers get in the pool everyday, runners run everyday, lifting is not different as long as a structured plan is properly in place !
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Re: ANIMAL : Savagery! 2019/04/14 14:17:51 (permalink)
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14/04/19

Deadlift form is feeling good. Much better then a few weeks ago. But the lack of actual weight on the bar meant 180 felt heavy, despite moving well.

Out for a long walk on the beach now.

Lying Hamstring Curls

15x20
15x20
25x20

Deadlift

60x2
60x2
60x2
60x2
100x2
100x2
120x1
140x1
160x1

180x1
180x1
180x1

160x3
160x3

RDL’s

140x5
140x5

Hack Machine Goodmornings

60x10
60x10

Plate Loaded Bench Grip ISO Rows

50x20
100x20

(10sec Clusters)

150x5
150x5
150x5
150x5
150x5
150x5
150x5
150x5

Plate Loaded Single Arm Hammer Grip Rows

50x15 (L)
50x15 (R)
50x15 (L)
50x15 (R)

Hammer Grip Deadstop Lat Pulldown

90x10
90x10
90x10

Seated Hamstring Curl

50x15
60x15
70x10
70x10

Snatch Grip Shrugs

120x15
120x15
120x15
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