I think it depends on the goals. I’m running three days per week and the sessions are taking about 30 minutes with breaks. Today is 20 minutes of jogging and that’s the longest non-stop session in this program.
I wouldn’t expect rowing to beat you up but you don’t exactly cruise.
This could also just be an adjustment period while you get back into it. That being said, would it be better to only do four days per week or every other day? That’s for you to decide. You could also drop the duration or alternate 20 min days with 10 min days.
I liked your 10 minute sessions that you kept from Dark Horse. Perhaps you could throw one of those in on occasion? Do two rounds of Tabata squats with just the bar or something stupid like that.
If that’s true then I’m screwed!
Another edit…
One thing I’ve had to accept is my ability to tolerate training in a week with my circumstances. I’ve added running so I’ve had to reduce lifting. That’s the main reason my sessions are more like Wendler’s work instead of Meadows.
I can’t add running and keep lifting the same. Is it possible if I want to make it happen? Absolutely. Is the something I’ll do for more than two weeks? Doubtful.
Thanks, just in from a 30 min power walk that I probably didn’t need haha!
You doing these alongside 3 strength sessions per week?
No I’d imagine it’s more adaptation than any real trauma, I’ll try and keep rowing as the predominant sessions and running to 2 per week maybe. Then when biking is an option I’ll do a 2/2/2 split and see how that goes.
Definitely options, I’d say the alternative 10 mins would be the best option to make sure I ingrain cardio as a habit. I could always do 10 mins on the days when I’m going to lift.
Might be tempted to get back into these the original intention was to do these as well, I’ll have a think. One thing’s for sure I need to reduce the weight of the sandbag, that’s a great conditioning tool that’s too hard for me at present weight and I quite enjoy that.
That’s the key and the reason I’m not running DH more often, I love that program and am itching to run it again but 4 days a week is just too much of a demand on top of everything else I have going on in life.
I’m doing four sessions per week but they’re short. Leg day is:
squat 5 x 5, 3, or 1 on squat day or 3x5 on deadlift day
deadlift 5 x 5, 3, or 1 on deadlift day or 3x5 on squat day
Power clean 2RM on squat day and hang power clean 5x3 on deadlift day
It’s about 13 - 16 sets each session.
Upper body has a bit more work but it’s more enjoyable.
I’m going to try to run Friday, Saturday, and Tuesday and lift Mondays, Wednesday, Thursday, and Saturday. If I miss a session then I’ll carry it to the next week or double up running and lifting on the weekend when I have more time.
Today’s work (with some modifications due to feedback from valued forum members!)
Cardio: no liss as per @Frank_C (small run around with kids at park)
Sandbag emom 10 mins, runs 6 lengths (circa 10m) with 50kg sandbag - perfect weight on the sandbag for time being, mostly 30 secs running and 30 secs rest felt comfortable at the beginning, very uncomfortable at the end!
Remembered I had a load of 4 inch blocks stacked them and placed 18 inch squares of OSB in top measured exactly 8.5 inch elevation.
60, 100, 120, 140, 160kg X 5
180kg X 12
Was feeling it out today, was going to go heavier but getting 180 off blocks felt way harder than off the floor, after that reps were good, not easy but good. Will keep this height and weight for a week or two to acclimatise then decide whether I’m going to progress the ROM from 180 or bump up to 200 and go from there. Any thoughts?
OHP: 40, 45, 52.5kg X 5, 57.5kg X 10
Smashed my elbow hard on J hooks on first rep of top set, arm went numb and is still painful now oddly enough though didn’t really effect the lift.
Super set with
Cable facing away single arm curl: 10kg X 15 X 4 sets
BtN press: 40kg X 10 X 3
S/s
Ez curl: 38kg X 7 X 3
My only $0.02 would be the ROM progression only makes sense if the weight is heavier than what you’d pull from the floor.
That said, I’m certainly not the expert on these as it’s never actually been a main method for me. I just wanted to give @T3hPwnisher an opportunity to explain why I’m wrong!
I think this is a great combination in terms of attacking conditioning!
I think I’m the same way. I’ve never done blocks but the few rack pulls I’ve tried felt like this. This actually brought to mind that training from my sticking point (just below knee these days) might be a good idea.
I find that results in stalling before getting to the floor. You need wiggle room for missed reps. I use ROM progression for rep PRs rather than weight.
I had originally thought to go heavier but didn’t in the first instance because firstly and most importantly I was genuinely surprised how hard it was to get off the blocks, which instantly changed my plans from upping weight to just repping out, secondly I was intending to use this session as “feeling it out” session.
I will go heavier before ROM progression I think, 12 reps seems like it’s above where I want to be, but once I got the bar moving it wasn’t overly difficult.
Definitely keeping this in mind and won’t go single off the blocks.
Did you find as per Pwns comment that you lost reps or were you ok at this rep range/weight?
It was so much more enjoyable than LISS but got to be careful not to trick myself into doing less/easier work because I enjoy it more. Current thinking 4 days LISS (2 runs, 2 rows), 2 days HIIT per week, that sound a bit more reasonable?
I’d never considered that it might be a stocking point, generally if I get something off the floor then it’s going up, but that might be momentum carrying it through the sticking point so I’ve never realised it. Be interesting to see how it feels over the next few weeks and if it gets easier or harder when the ROM increases.
I used to be that way but over the past year, my misses have been mid shin. It was very disappointing in the moment because I thought I had it beat once it moved.
