Unleashing The Beast Within

Wednesday, March 21

SkiErg + Rower + AirBike

600+600+1200 m

A. DB Curl & Press
10/15/17.5 x10+10

B. Kettlebell Swings
16/20/24/32 x20

A. Seated Box Jumps (60cm to 70cm)
x6 x4

B. Muscle-Ups
x2 x4

A. Bench Press
100/110/115 x3 - last rep paused
120 x2+F x3
100 x5/5/8

B. Face Pulls
GRN x20 x3

A. Deadlifts
100/120/140/150 x8

B. Lateral DB Raises
7.5/10/10 x20

A. Seated Rounded-Back Good Mornings
20/30/40/50 x8

B. Ring T & Y
x10+10 x3

A. Fitball Crunches
x15/15/20

B. GHD Sit-Ups
x15/15/20

C. DB Curls
17.5's x15 x3


Right knee pf cartilage feels somewhat aggravated after practice.


Bodyweight during practice no shoes, no breakfast = 91.2 kg.
 
Friday, March 9

SkiErg + Rower + AirBike

600+600+1200 m

A. DB Curl & Press
10/17.5/17.5's x8+8

B. Kettlebell Swings
16/20/24 x20

Hang Power Cleans
80/90/90 x5

A. Alternating Incline DB Press
15's x15
30's x10/10/12

B. Ring Rows
x20 x4

RFE Split Squat
15's x8+8
30's x6+6 x3

A. Ring Dips
x10/10/12

B. Chin-Ups
x10/10/16

A. Seated Rounded-Back Good Mornings
20/30/40 x10

B. Incline DB Flies
10/17.5/17.5's x20

C. W's
7.5's x20 x3

D. Strict Sit-Ups
x10 x3

E. Hollow Rocks
x10 x3



Yeah, I'm having a legitimately hard time recovering from all this work.

2 things just having a quick peruse;

-What are hollow rocks?
-What's up with all the volume? It must take ages.
 
2 things just having a quick peruse;

-What are hollow rocks?
-What's up with all the volume? It must take ages.
Hollow rocks is on of the fundamental core exercise exercises in gymnastics (the have the youn kids do, and older athletes do it for a warm-up/activation): https://gymnasticswod.com/content/hollow-rock

It usually takes close to 3 hours. Working with high intensity I've always had musculoskeletal issues and working with lower intensity I feel like I benefit from more volume. Plus I generally only work out 3 days a week, in my mind, 9 hours of exercise per week is not really excessive.
 
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Hollow rocks is on of the fundamental core exercise exercises in gymnastics (the have the youn kids do, and older athletes do it for a warm-up/activation): https://gymnasticswod.com/content/hollow-rock

It usually takes close to 3 hours. Working with high intensity I've always had musculoskeletal issues and working with lower intensity I feel like I benefit from more volume. Plus I generally only work out 3 days a week, in my mind, 9 hours of exercise per week is not really excessive.

Fair enough on 9 hours a week.
But don't you find you lose energy and thus able to push yourself to the same extent by the end?

Reference feel like you benefit. Does the reality match the perception? I only ask as I'm the same, more volume=better. However, given a good work out (1.5hrs at most) 24-48hrs is enough for me to recoup from the lower volume and means I can push again (ie total volume per week is greater compared to session by session)

Not a dig by any means, just wondering.
 
Friday, March 23

SkiErg + Rower + AirBike

600+600+1200 m

A. DB Curl & Press
10/17.5/17.5 x10+10

B. Kettlebell Swings
16/20/24 x20

Hang Power Cleans
90/95/100/100/100 x3

A. Ring Dips
x10/10/12

B. Ring Chin-Ups
x10/10/12

Good Mornings
40/60/60 x10

A. Alternating Incline DB Press
17.5 x25+25 x3

B. Ring Rows
x20 x3

C. Squats
40 x10/10/30/30

A. Jefferson Curls
20/30/40/40/40 x8

B. Incline DB Flies
10/17.5/17.5's x20

C. W's
10's x20 x3

A. Strict Sit-Ups
x10/10/15

B. Hollow Rocks
x10/10/15


I got a small injury in some proximal hamstring or adductor tendon or other (at the medial side of the ischial tuberosity) while stretching yesterday. I got an immediate burning sensation when it happened and there is pain in certain positions (bottom of the squat and bending over with the feet wide apart are the primary ones). Weirdly enough, there was zero pain while doing good mornings and Jefferson curls (perhaps that's an indication it might be an adductor; maybe the adductor longus or magnus). It feels pretty minor as it is pain-free when not stressed, hopefully it won't take more than a few days to heal.

In other news, left knee patellofemoral cartilage has been pretty cranky since Wednesday's training. I can only assume it was the seated box jumps that did it, since I've been deadlifting for a while now without any issues.

This is what Jefferson curls look like:
 
Fair enough on 9 hours a week.
But don't you find you lose energy and thus able to push yourself to the same extent by the end?

Reference feel like you benefit. Does the reality match the perception? I only ask as I'm the same, more volume=better. However, given a good work out (1.5hrs at most) 24-48hrs is enough for me to recoup from the lower volume and means I can push again (ie total volume per week is greater compared to session by session)

Not a dig by any means, just wondering.
Unless is it a day where I don't feel good from the get go (usually a result of not getting enough sleep), I don't really feel like I'm running out of energy. Towards the end of a session I do feel like I'm running out of willpower, which translates to longer breaks because I can no longer make myself adhere to shorter breaks, but by the time I feel like that I'm doing lighter assistance work.

The benefit is being able to train a lot, make gains (whether that means more reps at the same weight, or more weight at the same reps, or more total volume, or more muscle mass), and not be as injured as I used to. To be honest, a 1.5-hour workout was always a short workout for me; I tended to do 2+ hour sessions even when I was training at higher intensities with lower rep ranges.
 
Monday, March 26

SkiErg + Rower + AirBike

600+600+1200m

A. DB Curl & Press
10/15/15 x12+12

B. Kettlebell Swings
16/20/24 x20

Hang Power Cleans
90 x5 x3

Box Squats (70cm, w/ oly shoes)
160/180/180/200 x6

A. Dips
x15 x4

B. Pull-Ups
x10 x4

Jefferson Curls
20/30/40/45/50 x8

A. Alternating Incline DB Press
15/17.5/17.5 x20+20

B. Pronated-Grip Pull-Aparts
BLU x20 x3

C. Hanging Leg Raises
x10 x3

D. Roll-Outs
x10/10/20

HIIT (running)
1.4k total (in 30m intervals) in 15'


Right shoulder is pretty cranky, I'll be doing a bit of an upper-body deload this week.

Left adductor insertion still painful in the squat bottom position. Worked around that by way of box squats with a narrow stance and feet/knees pointing straight forward. Was happy to see that the lower-back was able to cope with 200 kg on my back.

New PR on the Jefferson curls and lower-back still feels a-ok.


Bodyweight during practice = 90.3 kg.
 
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Hey Miaou.
Sorry for clogging your log with my own stuff. I wanted to ask you as you have experience coaching athlestes doing sports who also need to lift, and you know shit. If you don't want to answer just delete/ignore this post!

I've reached my strength goals, and would like to begin playing football (soccer) again. I would like to keep my strength, as it took some time to get. I was thinking that I wanted to still lift twice a week and do some Liss as I enjoy it.

Personal stats:
Weight: 78 - 80kg
Height: 190cm

Squat: 160kg
Press: 82,5kg
Bench: 120kg
Power clean: 115

Probable schedule: (Saturday and Sunday are interchangeable)
Monday: Football.
Tuesday: Lifting.
Wednesday: Football.
Thursday: Liss on a bike.
Friday: Lifting.
Saturday: Nothing
Sunday: Liss on a bike or football game.

This was my first thought, but I have no idea how to programme the lifts intensity and volume. I know it depends on the indiviual and their ability to recover. I was just wondering how you'd do it or if you have some general principles to follow. I'm not really looking to progress (besides maybe a 120 PC), but just maintain strength.

Again sorry for contributing absolutely nothing while asking you for help.
 
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@Dinamita95 Those are some very nice numbers for your height/weight, considering lifting is not your #1 focus.

How easy they are to maintain would depend on how close they are to your "genetic ceiling", and also on how much effort your put towards your lifting in comparison to the other stuff you do and what happens to your bodyweight.

There are obviously many ways to skin a cat, but for maintenance I'd suggest doing one heavy set per week (at 9+ RPE), anywhere between 2 and 8 reps. For the upper body, that doesn't get taxed during soccer and LISS, you could throw in more volume (maybe a 9+RPE set with low reps on day 1 and a 9+RPE set with higher reps on day 2, along with some drop-back sets for volume), plus extra upper-body assistance to maintain your upper-body mass. Unless you maxes are really close to your genetic ceiling, that should be enough to keep you close to your numbers so that, whenever you chose to focus on lifting again, it should be fairly easy to reach your maxes.
 
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@Dinamita95 Those are some very nice numbers for your height/weight, considering lifting is not your #1 focus.

How easy they are to maintain would depend on how close they are to your "genetic ceiling", and also on how much effort your put towards your lifting in comparison to the other stuff you do and what happens to your bodyweight.

I've made a lot of progress as I used to be quite weak. However, I don't think I'm that close to genetic ceiling, as I haven't been that consistent. Don't really have a clue though, tbh.

There are obviously many ways to skin a cat, but for maintenance I'd suggest doing one heavy set per week (at 9+ RPE), anywhere between 2 and 8 reps. For the upper body, that doesn't get taxed during soccer and LISS, you could throw in more volume (maybe a 9+RPE set with low reps on day 1 and a 9+RPE set with higher reps on day 2, along with some drop-back sets for volume), plus extra upper-body assistance to maintain your upper-body mass. Unless you maxes are really close to your genetic ceiling, that should be enough to keep you close to your number so that, whenever you chose to focus on lifting again, it should be fairly easy to reach your maxes.[/QUOTE]

Appreciate it!
Would you do drop-back sets for squats to get some extra volume? Or is the one heavy set enough to maintain muscle mass?
 
Appreciate it!
Would you do drop-back sets for squats to get some extra volume? Or is the one heavy set enough to maintain muscle mass?
Do at least one heavy set per week, and do some exercise for the lower-body twice per week. So, on a random week you could squat up to a set of 140 for 9+RPE on day 1, and then do a few sets at 6-8 RPE on day 2 (on day 2 you could even do a different lower-body exercise).
 
Wednesday, March 28

SkiErg + Rower + AirBike

600+600+1200m

A. Kettlebell Swings
16/20/24 x20

B. DB Curl & Press
10/12.5/15 x12+12

C. Pogo Jumps
x20 x3

D. TKE's
BLK x10+10 x3

A. Box Jumps (70cm)
x6 x5

B. Muscle-Ups
x2 x5

Squat (last rep paused)
80/100/110 x10

A. Bench Press (feet on bench - last rep paused)
80 x10 x3

B. Face Pulls
BLU x20 x3

A. RDL
60/80/100 x10

B. Ring Rows
x20 x3

A. Incline DB Flies
10/12.5/15's x20

B. Seated Rounded-Back Good Mornings
20/30/40/50 x8

C. T's
5's x20 x3

D. Strict Sit-Ups
x10 x3

E. Hollow Rocks
x10 x3


Squats were performed with a narrow stance and toes/knees pointing almost straight forward.

50kg seated/rounded-back good mornings felt super comfortable.

Feeling way better already. Left knee feels better, left adductor feels better, right shoulder feels better, entire body feels nice after practice. I guess the deload is starting to kick in.

Monday night I got a painful lower-back spasm (was lying on my stomach with lumbar spine extension playing with the tablet for a long time and when I got up the back spasmed), popped a few muscle relaxants and NSAIDs and today it's feeling much better.
 
Friday, March 30

Rower + AirBike

600+1200m

A. DB Curl & Press
10/12.5/15 x15+15

B. Kettlebell Swings
16/20/24 x15

C. Pogo Jumps
x15 x3

Hang Power Cleans
80/90/95/100/100 x5

A. Alternating Incline DB Press
17.5's x20/20/30

B. Ring Rows
x20/20/30

A. RFE Split Squat
17.5/30/30's x8+8

B. Pull-Aparts (supinated)
BLU x20 x3

A. Dips
x12/02/15

B. Pull-Ups
x12/12/15

Deadlifts
80/100/120 x6

A. Jefferson Curls
20/30/40/50 x6

B. Lateral DB Raises
10's x20 x3

C. Y's
5's x12 x3

D. Fitball Crunches
x15/15/20

E. GHD Sit-Ups
x15/15/20


Body feeling better in general. Left hip has been slightly aggravated the last week or two, left knee still slightly sensitised, left shoulder still a bit unstable, low-back still a not at 100%, but I overall I'm feeling better.
 
Monday, April 2

SkiErg + Rower + AirBike

600+600+1200m

A. Kettlebell Swings
16/20/24 x15

B. Pogo Jumps
x15 x3

A. DB Curl & Press
10/15/17.5 x10+10

B. Box Jumps
x6 x3

Hang Power Cleans
90/90/90/100/105 x3

A. Ring Dips
x10 x4

B. Ring Chin-Ups
x8 x4

Squat
100/120/140 x6

A. Alternating Incline DB Press
17.5 x15+15
30 x10+10 x2

B. Ring Rows
x15 x3

A. Seated Rounded-Back Good Mornings
20/30/40/50/55 x8

B. Face Pulls
BLU x20 x3

C. DB Flies
10/15/15's x20

D. Y's
5's x12 x3

E. Hanging Leg Raises
x10 x3

F. Roll-Outs
x10 x3


Some patellofemoral pain on the L knee, some pain on the right shoulder, some medial epicondylitis pain on the left elbow... the usual stuff.
 
Tuesday, April 3

Barefoot Run

5 k
 
Wednesday, April 4

SkiErg + Rower + AirBike

500+500+1000 m

A. DB Curl & Press
10/15/17.5 x10+10

B. Kettlebell Swings
16/20/24 x15

A. Muscle-Ups
x2/2/2/2/3

B. Pogo Jumps
x15 x3

Squat
60/80/100 x10

A. Bench Press
80 x10 x4

B. Pull-Aparts
BLU x20 x3

RDL
60/80/100/120 x6

A. Dips
x12 x3

B. Chin-Ups
x8 x3

A. Jefferson Curls
20/30/40/50/55 x6

B. Lateral DB Raises
10/12.5/12.5's x20

A. Sit-Ups
x11 x3

B. Hollow Rocks
x11 x3

C. T's
5's x20 x3

D. Fitball Leg Curls
x20 x3


Left knee was pretty cranky yesterday (some aggravation on the quad tendon insertion, but mainly patellofemoral pain). Some right shoulder aggravation (on the posterior side). Otherwise doing fine.
 
Saturday, April 7

SkiErg + Rower + AirBike

500+500+1000 m

KB Swings
16/20/24 x15
DB Curl & Press
10/12.5/15 x10+10

TKE
BLK x10 x3
Ring Rows
x10 x3
Alternating Lateral Box Blasts
x5+5 x3

Miniband Side-Walks
BLU x8+8 x3
Pogo Jumps
x15 x3
Muscle-Ups
x2/3/2/3

Hang Power Cleans
40/60/80 x6
Wall V-Slides
x10 x3

Squat
60/80/100 x10
Alternating Incline DB Press
17.5 x15+15 x4

Ring Dips
x8 x3
Pull-Ups
x8 x3

Single-Leg RDL
40/50/50 x6+6
DB Bench Press
30's x15 x3

Seated Rounded-Back Good Mornings
20/30/40/50 x8
60 x6
Incline DB Flies
10/12.5/15's x20

Ring T's & Y's
x10+10 x3
Fitball Crunches
x15 x3
GHD Sit-Ups
x15 x3


Light intensity all around today.
 
Why did your ski bike Row triplet warm up go down in volume?
 
Monday, April 9

SkiErg + Rower + AirBike

600+600+1200m

Mobility
12'

TKE
BLK x12 x3
DB Curl & Press
10/12.5/15 x12+12
Miniband Sidewalks
BLU x8+8 x3
Kettlebell Swings
16/20/24 x15

Drop Jumps (40cm to 40cm)
x8 x3
Ring Rows
x12 x3

Lateral Box Blasts (40cm)
x6+6 x3
Muscle-Ups
x3/3/3/4

Hang Power Cleans
80 x5 x3

Bench Press (last rep paused)
100 x5 x5
Face Pulls
BLU x15 x5

Squat
80/100/110 x10

Dips
x12/12/20
One-Arm DB Rows
30 x12+12 x3

Jefferson Curls
20/30/40/50/60 x6
Incline DB Flies
10/12.5/15's x25

Hanging Leg Raises
x10 x3
Roll-Outs
x10 x3
T's
5's x20 x3
Fitball Leg Curls
x20 x3


Left patellofemoral joint still sensitised, but I'd like to think it's improving. Left shoulder also still a bit sensitised.


Bodyweight (post-workout) = 89.5 kg.


Why did your ski bike Row triplet warm up go down in volume?
It's a combination of time constraints, feeling low on energy, and the fact that they are boring. Thanks for keeping me accountable though, brah.
 
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