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Health & Fitness
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Old 09-02-2014, 10:18 AM   #1
DylloS
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Alex Viada's Complete Human Performance...

Signed up for this. Dude may be the most well rounded human being on the planet. He will design my workouts and diet. With my CrossFit business I find it hard to train after a long day of work and then teaching classes so I need someone to be accountable to. Don't get me wrong, I am the strongest I have ever been but I need a kick in the ass.

He also uses a lot of CF style training which is what I like.

My goals listed to him are this

bigger, stronger, faster while keeping relatively low BF.

Life time goals would be this

weight 195lbs...Squat 400, dead 500, bench 300, press, 215, power clean 245 and some others.

Before programming for me he will give me a bunch of assessments to take. It's important to report back honestly since that will give him my exact abilities.
http://www.completehumanperformance.com/
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Old 09-04-2014, 08:41 PM   #2
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Old 09-05-2014, 08:43 AM   #3
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still waiting on my assessments. Last contact was Monday and I haven't worked out at all because I don't want to screw up when he gets them to me. I am very excited about this and anxious as hell.
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Old 09-05-2014, 08:58 AM   #4
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You may have already seen this, but this is straight from his website. I used it for squats the other day, and I'll use it again for deadlifts today. I'll probably throw in some RDL's as the secondary exercise.

Quote:
Maximum effort training:

Primary exercise (back squat)

Warm up:

20% of max x 10

50% of max x 6

70% of max x 2

80% of max x 1

Work set:

90% of max x 1

95% of max x 1

100-101% of max x 1

Secondary exercise (Good mornings)

70% of max x 4 (warm up)

95% of max x 2

100% of max x 1

Dynamic effort:

Back squat

Warm up:

20% of max x 10

30% of max x 8

50% of max x 6

Work set:

55% of max x 3 for 8 sets.

Note- objective is maximum velocity- quick eccentric, explosive concentric
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Old 09-05-2014, 11:44 AM   #5
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Yea I've seen that. I'm sure I'll see a lot of similar things to that.
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Old 09-05-2014, 08:07 PM   #6
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Got my first assessment tomorrow. Click image for larger version

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Old 09-05-2014, 08:41 PM   #7
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145 x rep every ten seconds? As in 10 second pauses?

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Old 09-06-2014, 04:18 PM   #8
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145 x rep every ten seconds? As in 10 second pauses?

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You got it. Did it today. It's god awful. I had the bar on my back for 5:50 for a total of 35 reps. I did better than expected and probably could have gotten a few more but it was just too much. My traps, forearms, wrists etc all killed. My heart rate was only at 76 after too. My buddy did it today with 125 which was 45% of his max too and got 25 reps with a heart rate of 135. Give it a go.


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Old 09-06-2014, 05:22 PM   #9
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Tomorrow's workout. I need to do this at 5:45am. I'm leaving on a party bus at 6:45 to go to the jets game. Click image for larger version

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Old 09-06-2014, 08:33 PM   #10
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I thought it was a 10 second pause in the hole but figured it out later. I'm not paying for it so I wouldn't feel comfortable trying it (aka I'm a pussy haha).

Maybe I will. My max is 305, so that means 137.5 for me. Nicely rounds down to 135 lol.

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Old 09-06-2014, 08:42 PM   #11
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Do it!


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Old 09-08-2014, 08:19 AM   #12
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So you send him your height/weight/etc., along with your maxes for your lifts? Then he "assesses" you and sends you workouts? Is this done all online or do you meet in person?


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Old 09-08-2014, 08:26 AM   #13
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Quote:
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So you send him your height/weight/etc., along with your maxes for your lifts? Then he "assesses" you and sends you workouts? Is this done all online or do you meet in person?


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You send him everything the online form asks then he asks the questions he needs to know, you bounce emails back and forth, and then he programs. He keeps track of how you're handling everything and goes from there. You email him with questions and all that. This dude is legit. I have a buddy that's using him now and know of a lot of others that do. You don't meet him but you can talk on the phone too. He may request videos as well.

That sunday morning workout sucked.

I was pretty slow on the 400's
1:28
1:33
1:35
1:37
1:30

Today I have to do 30 minutes of running/jogging/shuttle runs to get as far as I can with keeping a heart rate of 140 or below.

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Old 09-08-2014, 11:36 PM   #14
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Today I did the run. Just under 3 miles. I don't run but I'm very happy with this.


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Old 09-10-2014, 12:01 PM   #15
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holy **** my man is trying to kill me. I love it though.

Yesterday

bench press
up to 3 single at 225

shoulder to overhead with 135
complete 20 reps for time 2:20

Snatch grip pendlay rows
WEAK! 135x8x2

50 power snatches. He wanted 105 but I suck at them so I used 85
Took 9:30

Then 100 double under
2:02

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Old 09-10-2014, 05:18 PM   #16
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Do you want me to take care of the OHS for you?

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Old 09-10-2014, 09:20 PM   #17
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Do you want me to take care of the OHS for you?

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Man this **** is amazing

Got the deads and 215 front squats no problem. Cleans were a mess. 155x4 then 185x2 then 175x2x2 and finished with 185x3

Ohs I did for literally the first time. 75x5x2. Then a slow row 9:06


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Old 09-11-2014, 04:56 AM   #18
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Not a fan of his programming. Its so hodge podge and all over the place with no volume on a given exercise. What exactly are your goals for this training cycle?
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Old 09-11-2014, 09:25 AM   #19
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Not a fan of his programming. Its so hodge podge and all over the place with no volume on a given exercise. What exactly are your goals for this training cycle?
Do you have experience with it? I know a few people doing it that get a lot of volume. It all depends on the day from what it looks like. I'm sure there will be days when I'm deadlifting for 45 minutes.

here's a friends for today...
Flat bench press:
bar x 10
135 x 6
185 x 3
225 x 2
245 x 1
275 x 1
315 x 1
335 x 1
315 x max clean reps x 2
225 x failure- max number.

Paused- 2 seconds on the chest:
275 x 5 x 3

DB bench press:
95's x failure x 3

KB clean and press:
32kg x 8 x 2 per arm

4 rounds of the following:
-10 towel pullups
-10 clap pushups
-10 lunge hopes (10 per leg)

Let's try a 1 miler again, but this time:

5:00 easy jog
2:00 slow EASY walk
Timed 1 miler


Goals are listed in the first post.

My goals listed to him are this

bigger, stronger, faster while keeping relatively low BF.

So far I like it. It's keeping me excited and I feel like I'm doing a lot of work which is nice. So of the other programs I've done were kind of ehh. I felt like it wasn't enough, like CrossFit Football.

Last edited by DylloS; 09-11-2014 at 09:33 AM.
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Old 09-11-2014, 10:05 AM   #20
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Well I'm doing his generic routine on his website and he has 8 sets of triples at 55%. That's quite a bit of volume for as far as I'm concerned.

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