Upper Body Giant Sets, Sleep Content is Overrated

[@joeberger3441]

One of the brilliant things about the human body is it makes up for reduced sleep at some point or another. Even if you've had several days of sleep deprivation, at some point your body will attempt to gain that back. It will go into deep sleep much quicker than usual to do this. Another related point: when i did amateur boxing, i used to stress about whether I'd sleep the night before fights. At some point i read that as long as you've been well rested and slept decently for most of that week, one off night won't be as big of a deao as people make it. As soon as i realized this, i stopped stressing about it and ironically slept better.

[@willratelle8027]

100 %

[@Qwerty_Man_123]

Interesting!

[@christopherseat9871]

First to say Thankyou for sharing the sleep information.

[@bombaybarbell]

I share a similar relationship with sleep as you. I got sleep anxiety stressing about why am I not able to fall asleep easily, and I had to take therapy for the same. The anxiety went off with daily meditation before sleeping. I also stopped stressing about the number of hours I’m going to sleep per night. Thank you.

[@notkamara]

So surprised you can perform so well with less then 8 hours regularly! I'm one of those people who legitimately requires 9 hours of sleep minimum to function at my best mentally and physically 😅And if I do end up waking up (which is rare because I'm a deep sleeper too) then I usually nap in the afternoon to compensate. But I guess people's sleep can really vary a lot. I've never really micromanaged or stressed over my sleep either though and when I have dedicated a decent amount of effort to improving my sleep habits, it made a negligible difference to my sleep overall

[@RexIovis]

I'm the same, but hearing everyone else functioning on 6 hours makes me almost certain I have some kind of a sleep disorder such as sleep apnea which makes my sleep less restorative than other people's. I plan to do a sleep study to get it diagnosed.

[@jordanwolfe2403]

tough to get the magic “8 hours” when your men’s league game is scheduled for 9:30pm and you have to get up for work the next day at 6AM -_-

[@jacobcaruso5010]

Those sit ups at the end were fucking gnarly

[@Skygooose]

Having to get up early is definitely hurting your sleep, and it's unavoidable. I'm the same way. I think it creates a mental/physical state to where your body is trained to be ready to go when you wake up. The issue is when you wake up randomly, your body is in that state, so it makes it harder to go back to sleep. For myself I try to be mentally aware that it happens and do my best to keep my mind "off" until I hear my alarm. I also do think ashwagandha has helped in that regard. In my experience it has kept that "wake up and go" response down when I get up an hour before my alarm goes off.

[@charlesborel8493]

I have improved daily of six hours or less on sleep. Like you said, I work a full time job pipefitting in the plants, I come home and workout, have a wife and kids. Its hard to get to bed with all that and plus you gotta cook, clean etc. I’m lucky if I get to sleep at 10:30. But like many I believed you have get optimal sleep😂 yeah freaking right. Sure sleeping good would help but it’s not the end all be all of sports performance. Hell I’d even say your in a more catabolic state when sleep deprived a little bit might be better for work to get done..

[@domination_concepts]

I need to punish sleep Infographic pushers with 10000 burpees because I feel they’re gaslighting me with that shit, making me think “omg I can’t fall asleep and I gotta wake up early tomorrow to train I’m only gonna get 7 hours of sleep if I sleep now Omg!” And that gave me even more anxiety and made me sleep even less

[@glenyg6284]

Those pull ups are gnarly Will!

[@neli8868]

You have a skull shape like mine

[@pooperscooper42069]

Been saying that

[@cheeks7050]

real

[@iainbarrowman9928]

Giant sets look fun. Never tried them before.

[@noemal185]

I love you. Thanks for the insights.

[@atlaspowershrugged]

Sleep is wildly overrated. Rub some dirt in it and walk it off

[@Ian.lifts.]

I know you’re doing carnivore, when I did it I put baking soda in water around 4-5 teaspoons daily. Helped a ton with electrolytes and keeping strength when training got to the glycolytic range. Just a little tidbit for you.

[@penumbramine]

ever done down workouts? kind of a variation on giant sets. its a little finicky with exercise selection and rep range but something ive done is 2 bodyweight pushes, 2 bodyweight pulls. might look like neutral chins, dips, rack chins, diamond puships repeated for a 10 down. youll get in 110 reps of pressing and pulling and i can get it done in around 20minutes. pretty fun blend of cardio and resistance training that i feel is productive volume (it gets me sore)

[@willratelle8027]

I haven’t done that before but that sounds like something to try

[@CrappyBaraLugnt]

Who is Ratelle mentions at 8:05 that made a post about sleeping? Alec something?

[@celo_gutierrez]

Alec Blenis- hybrid athlete with insane strength levels and physique for a someone who also runs long distance

[@PullsPressesCarries]

I used to stress about getting 8+ hours and I think it did more harm than it benefited me. I was doing just fine with 6-7 hours on average. No reason to worry about one extra sleep cycle when I don't really need it most of the time. If I do need it my body will get it I won't have to force it.

[@Renejime9288]

Hey coach, I saw you ended your session with some weighted crunches. I rarely add ab work during my sessions but do you see any value incorporating them into a routine besides for aesthetics?

[@TeamAlpha680]

Will, just do 1x15 @265. It shouldn’t take more than 25 seconds.

[@bamos803]

I function fine off of 6 1/2 to 7 hrs of sleep. Everybody body is different but 8 hrs of sleep would be great

[@26Bibles]

What’s your handstand push up rep max

[@BilliusMaximus]

Lollllllll. I'm probably the only person who enjoys doing burpees. It's basically my version of running or sprints. Lol

[@coach.hybrid]

IVE BEEN WAITING FOR THIS

[@KYRsm00ve]

Swim and water polo we used punishment all the time. Inner squad scrimmages always had some stakes. If you are playing against teammates, it's easy to take things easier. However, when 500m of fly and cleaning up the pool deck is the punishment for losing, all of a sudden, you're a bit more likely to play for any advantage: just like in a game. Also, showing up to practice late would certainly warrant punishment. You're trying to build a team. Everything you do affects the team. You have to get the athletes to understand this somehow. Even if you do everything right, you may still face a punishment because the team did not function as a whole. How you respond to these events largely determines your mental fortitude as an athlete and team. Can you accept accountability when you come up short? can you accept accountability when your team comes up short? ultimately its just accountability for your actions and for the team as a whole.

[@user26344]

Have you looked into OSA for yourself? A doctor I worked with says waking up to pee means you're not in deep enough sleep because the body mutes the urge to pee when you're asleep.

[@willratelle8027]

I have looked into it and I don’t have any other symptoms other than waking up to go pee. And I wouldn’t say it’s frequent, it’s just one time per night.

[@user26344]

@@willratelle8027 nice

[@jfitness432]

Sleep is definitely something you can control, don’t eat 2 hours before bed, stop drinking dog shit energy drinks like bang, stay off your phone, get black out shades and curtains, keep room cool (66-68 degrees),remove your phone from your room at night, have more sex and watch less tv and don’t put a tv in your rooms. I have a 10 month old so I understand it’s tough but there’s a lot you can do to improve sleep quality. And eat real food that doesn’t fuck your blood sugar

[@sobhannouri]

More segz isn't supposed to be a good thing 😂

[@jfitness432]

@@sobhannouri you’re not living bro

[@sobhannouri]

@@jfitness432 you can function good even without sex ! But not without sleep, foods and good training! If you have a wife alright that's okay enjoy your life but if you haven't you haven't lost anything

[@joeberger3441]

​​@@jfitness432he covered all the behaviors you mentioned that may improve sleep. The thing is, sleep architecture is such a personal thing. What works for some people won't work for others. Some people have a higher body temp in the evening and stay alert past midnight, other people have their lowest body temp in the evening and easily fall asleep by 9pm and wake up at 5am no issues. A lot are somewhere in the middle. And that's without even getting into personal daily stressors. We all have some control of it but some people simply have an easier time managing it than others.

[@jfitness432]

@@joeberger3441 low carb diets crush sleep too, that affects body temperature

[@scottpope6210]

You mean people actually get sleep? No fking way. I have insomnia like no other person. After two weeks or so of sleeping 1-3 hours a night l know I'm going to hear the words "sir, place your hands behind your back and don't fking move"

[@Dtaysh]

Anyone with kids knows that sleep is important but also that you will never get enough sleep for a long time haha

[@TheStrengthClassroom]

Bro did you adjusted your flag mid workout? lol

[@willratelle8027]

Yes

[@sethbrolsma516]

this is true about sleep

[@cheeks7050]

Giant sets are CrossFit

[@alexesposito6824]

I want to lift weights and talk about cliche information in your garage with you

[@zsahe21]

!!!!!

[@aych131]

Longer prison sentences dont deter crime. A criminal isnt doing some value claim about the potential risk of being caught vs reward of the crime + cost of prison time and then choosing to commit the crime. Tripling prison times isnt going to crack down on petty theft. We have longer prison times and harsher sentencing than most other western nations and still have more crime on all levels.

[@Jtking3000]

America has worse demographics

[@aych131]

@@Jtking3000 "worse demographics"

[@joeldicks2181]

Vocal not great on this episode, hollow, echo sound. Thought you would want to know,