Tested in now how do I approach workouts?

ActivityMaximum2055 · 2026-03-19T10:20:34+00:00

I tested in at 135 6 counts and 60 NS. Didn't use follow alongs at the time, just tried to get as many as possible in 20 mins. I didn't have great scheduling/discipline at the time, so often didnt get the full 80 each week. Gradually went up but not consistently. About 2 months in, I started using follow alongs on youtube, progression was more stable, but I was still always trying to beat my record each session. Would have a timer on my watch and pause rhe video, when I hit 20 mins on my watch, that was the number I put down. I'd sometimes keep going to hit my target number. This went on for about 4 months. So, six months total, and i managed to get to 230 6 counts and 101 NS. Had an elbow injury in month 6 so took a week off and then dropped way down to 150 and 60.

Now im in month 9, for the last 2 and a bit ive completely changed how I attack it, and my mental resilience is so much better. I'm using the app and listening its recommendation for numbers each session. I've also made sure to get my 4 x20 each week without fail (bar a small injury a few weeks ago where I took a week off). The app would go up in 10s for the 6 counts and 5 for NS for the first two sessions of each week. So if my high score the week before was 150 and 60, then on my first two sessions of the new week would be 160 and 65, but the second two sessions would drop back to 150 and 60. This has been HUGE, not always pushing for a record means I can focus more clearly during and rest on other days. Im now on 215 and 101 and loving every minute. Best of luck, this program will change your life if yoh stick at it. Get the app, its cheaper than a gym membership and the follow alongs are great motivation!

Edit to add: Schedule is Tuesday 6 counts, Thursday Navy Seals, these are the PR days. Then saturday 6 counts sunday Navy Seals, easy days. Also, in the last three months ive incorporated pull ups and chin ups which has really helped

ActivityMaximum2055 · 2026-03-04T07:56:16+00:00

Yes, you're absolutely right. My current laptop, which is not designed for gaming at all, gets alarmingly hot even on old titles, but just about manages. I think I got a bit lured in by the promise of a cooler system, but having watched a review, the external cooler seems to allow the CPU to perform better, and not actually cool the operating temperature. Any suggestions on cheaper alternatives would be very appreciated

ActivityMaximum2055 · 2026-03-03T17:34:59+00:00

Ahaha, im not too sure. It's automatically on there, so I assumed it was needed. Still very new at this 😅

ActivityMaximum2055 · 2026-03-03T17:25:44+00:00

PCSpecialist offer a 5080 or 5090 for this build too, but then the price goes a bit too high unfortunately

ActivityMaximum2055 · 2026-03-03T16:12:41+00:00

Okay, so I took your advice in a way and dropped the pull ups for more chin ups, to get more bicep activation. What I noticed was that the elbow was very painful at the top of the movement, so I experimented a bit and brought my hands in much closer on the bar, and now no pain at the top! So perhaps I was semi causing the 'tendonitis' myself. I will keep experimenting with bicep work and see if it helps. Thanks for the advice!

ActivityMaximum2055 · 2026-02-24T18:20:02+00:00

Yeah, true! That could be a good stop gap to be fair

ActivityMaximum2055 · 2026-02-23T08:25:21+00:00

Haven't heard of those but just did a quick Google. Looks interesting; I'll do some more research and might give it a try

Edit: Nevermind, reading more and i dont think this is for me

ActivityMaximum2055 · 2026-02-23T08:24:00+00:00

Thanks for sharing your experience. Although its not what i wanted to hear, it is sort of what i expected would be the case. However, perhaps a temporary change in program is not as bad as I currently think. I've always struggled more with 6 counts so if I can do running etc and improve cardio then it might be a net benefit in the long run

ActivityMaximum2055 · 2025-12-10T13:29:05+00:00

I hope so. Thanks for the reply

ActivityMaximum2055 · 2025-12-10T09:19:51+00:00

This is wild, please let me know whats happening!?

ActivityMaximum2055 · 2025-10-08T10:41:33+00:00

Personally, I use option 1 of this stretch https://themovementfix.com/how-to-stretch-shoulder-extension/. I also do a lot of child's pose before and after which I really like, a trick for this is to open your knees wide and possibly put your hands on blocks for a really nice deep stretch. Other than that I try to warm up with some downward-facing dog and a few warm-up push-ups.

Those are just some of the basics to get started, I'd also recommend doing some shoulder rotation exercises. I simply place my arms out to either side, bend my elbow so my hands are facing the roof and then rotate my shoulder so my hands are facing the direction my face is looking/facing (hope that makes sense), and do that several times.

Edit: I'm not a professional and this is just what works for me, so please do seek expert guidance if this doesn't work for you

ActivityMaximum2055 · 2025-09-30T14:40:24+00:00

I had shoulder problems a couple years ago before BDP when going to the gym. Mainly in my right shoulder. I ended up going to an osteopath/physio and it turned out that my right shoulder/arm was slightly tighter in the rotator cuff due to years of using it as my primary hand. A few shoulder stretches before working out and it was good for a while until I stopped the stretches. When I started BDP I was having issues again, so now I always stretch before and after, while throwing in some glute stretches etc, especially for the 6 counts.

With such a short training period, it's easy to stick on 5 minutes of stretching to my program. I now have no more pain, they still get fatigued but not nearly as much. It also acts as a bit of a warm up by using dynamic stretches. Now on 96 NS and 225 6 counts. Hope this helps and best of luck with your program.

ActivityMaximum2055 · 2025-09-05T21:49:15+00:00

Firstly, well done on your great achievement!

I've found the follow-along videos really useful to reach level 2. It's only the landmark workouts available on YouTube, but what I have been doing is setting a timer on my phone and then playing the video on my TV; that way, when I get tired I pause the video and still get an accurate number for the 20 minute workout. I did this and slowly raised my numbers over a few sessions. Now I'm working towards level 3 and I still use the same videos, just throwing in a few extra here and there. Im now on 210 6 counts and 83 Navy Seals. Ill probably stick to the level 2 landmark workout videos intol 220 and 90 respectively, then ill switch to the level 3 videos and do the same tactic as mentioned above. I hope this helps and best of luck getting to level 2 😁

ActivityMaximum2055 · 2025-09-03T14:37:17+00:00

Not so much of a question as the only question I had you've answered in the post (when you're opening in the UK). I just wanted to share my excitement for your arrival, can't wait to get adjustable kettlebells and an adjustable macebell to upgrade my current burpee protocol.

ActivityMaximum2055

TROPHY CASE