22 Feb 2024
Airbike/mobility:
Airbike 2.5 miles in ~5mins
Foam roll/Lax ball
Airbike 2.5 miles in ~5mins
Stretching x a bunch
Airbike 3 miles in ~6mins
Squat/hip mobility drills
Airbike 2 miles in ~4mins
I really prefer breaking up the airbike volume work like this. Doing the 10 miles all in 1 go isn’t particularly difficult, I was nose-breathing the whole time. It is quite boring to just sit there for 20 minutes though, I think I’ll keep this format going forward. When I first bought the airbike I found sitting at 55RPM pretty challenging, but now that’s my default “easy” pace so it’s nice to see some improvement.
Books: started “meditations” yesterday and liking it so far. “We make ghosts” as always.
@T3hPwnisher I gave episode 234 of Dan John’s podcast a listen last night. You’re right it is pretty fascinating two very different people are essentially coming to the same conclusion, very cool indeed.
2 Likes
23 Feb 2024
Warmup airbike, birddog, deadbug, band dislocate/pull apart, hip mobility
A. Squat warmup sets
Squat 1x5-135lbs 2x5-185lbs 1x20-95lbs
B1. Seated overhead press 3x5 95lbs
B2. Pullup with light band 3x3
C1. DB overhead press 1x20, 20lbs/hand
C2. Pullup with heavy band 1x6
D. Band facepull 2x25
E. DB shrug 2x25 50lbs/hand
F. DB lateral 20 total, 20lbs/hand
G. Band hamstring curl 1x25
H. DB rear delt swings 1x30, 20lbs/hand
Books: “We make ghosts”, on book 3 of “meditations” right now.
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Yup yup. Great minds, despite their differences. Would be fascinating to hear Dan John say “form a gang” vs “an intentional community”, haha.
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For sure! A gang of Olympic lifters, throwers and KB enthusiasts sounds like a pretty solid group to be honest haha
1 Like
26 Feb 2024
Warmup airbike, deadbug, birddog, band dislocate/pullapart, hip mobility
Squat
2x5 135lbs
2x5 185lbs
1x5 225lbs
Seated overhead press
2x5,1x10 95lbs
Dip 30 total
Pullup with band 25 total + 5 scap pullup
Band pullapart 100 total
Forearms-wrist roller, levers/pro and supination, band hand opens
Books: “We make ghosts” and “Meditations”, might start “The eagle and the dragon” by Chris Duffin tonight too.
1 Like
27 Feb 2024
Airbike/mobility:
Airbike 2.5 miles in ~5mins
-Foam roll/Lax ball
Airbike 2.5 miles in ~5mins
-Stretching x a bunch
Airbike 2.5 miles in ~5mins
-hip mobility drills + pullup deadhang
Airbike 2.5 miles in ~5mins
Books: “We make ghosts”, “A sky without eagles”
1 Like
28 Feb 2024
Warmup airbike, deadbug, birddog, band dislocate/pullapart, hip mobility
Floor Press 5x5 135lbs
Deadlift
135 x 5
185 x 5
225 x 3
275 x 3
that’s all the weight I have at home, probably time for another pair of 45’s as well as the 10/5/2.5 plates I’m still waiting on.
DB row 50 total/side 50lbs
Band planche arm raise 3x5
+Fat BB curl 3x10
DB hammer curl 1x20 20lbs
Band hamstring curl 1x20
Books: “We make ghosts” and “A sky without eagles”
1 Like
29 Feb 2024
No training today just hit the chiropractor and walked my dog. Also picked up some bison, elk and boar in addition to the usual ground beef and chicken I buy from a local Mennonite farm, looking forward to trying it!
My plan training wise is to finish up BtM by the first week of April, then switch over to push/pull/legs for April and May. This will let me train legs on Saturday so they’re not too tired during the busy season for lawncare, I usually walk 25-30,000 steps/day during that time so I don’t want to be slowed down.
Also plan on doing “75 hard” from June 10th-August 15th, which is really more of a lifestyle framework than a training program, haven’t decided exactly how I’ll train yet but my 2nd daily workout will probably be a 45minute ruck.
Books: “We make ghosts”, started reading “No more Mr Nice Guy”.
1 Like
1 March 2024
Warmup airbike, birddog, deadbug, band dislocate/pullapart, hip mobility
Squat 3x5 135lbs
Seated DB press 3x5, 1x8 50lbs/hand
Pullup with light band 3x5
Pullup with bodyweight x 1.5 reps
Squat 1x10 135lbs
Band facepull 1x30
DB shrug 2x25 50lbs/hand
Band pullapart 50 total
DB bent over lateral 1x20
Books: “We make ghosts” and “Meditations”
1 Like
4 March 2024
Got home from night shift and did:
Warmup airbike birddog, deadbug, band dislocate/pullapart, hip mobility
Squat
135 x 5
185 3x5
225 x 5
135 x 10
DB Press seated 3x5 50lbs/hand
Dip 40 total assisted
Pullup 20 total using various bands
Pushup on DB 1x10
Band lat pulldown 1x20
Band pullapart 80 total
Band facepull 1x20
1-2 sets each: Front rack hold 135lbs, band pallof press, band woodchop, wrist roller, forearm levers/pro and supination, band hand opens
Books: “We make ghosts”, still reading “No more Mr nice guy” and “Meditations”. Finished “A more complete beast” at work last night. @T3hPwnisher I think you’d like a more complete beast, a more hopeful tone to it compared to becoming a barbarian if that makes sense. Makes me want to read some of Nietzsche‘s writings after I’m done with my current book list.
2 Likes
Hell yeah dude! If you do go down the Nietzsche route, hit me up. I’ve read almost all of his works: he’s fantastic. Requires a little decoding at times, but that’s part of the fun.
1 Like
Sounds like a plan man! @T3hPwnisher
1 Like
5 March 2024
Warmup airbike 5 mins/2.5 miles
Deadbug, birddog, band dislocate, hip mobility
Foam roll 5 mins
2 sets each:
Goblet stallion squat x 10 50lbs
DB Planche lean 30 seconds
1 arm KB swing x 5/side 24kg
Pallof press iso 10 seconds/side
Plate halo x 5/side 25lbs
Airbike 15 mins/7.5 miles
Stretching x 10 mins
Books: “We make ghosts” and “No more Mr nice guy”
1 Like
6 March 2024
Warmup airbike, deadbug, birddog, band dislocate/pullapart, hip mobility
Deadlift
135 x 5
225 x 5
275 x 4 (1 rep more than last week, probably could’ve done 5 but was getting a little light headed. Picking up my small denomination plates on Friday so I’ll have some more wiggle room next week)
Floor Press 5x5 135lbs, various grip widths
+BB row 5x8 135lbs
BB curl + fatgripz 50 total
DB hammer curl + fatgripz 30 total
DB reverse curl 20 total
Bought an Abwheel so did a couple sets from kneeling to get used to it.
Books: “We make ghosts” and “No more Mr nice guy”
1 Like
8 March 2024
Warmup airbike, birddog, deadbug, dislocate/pullapart, hip mobility
Squat
135 x 5
185 2x5
135 x 12
Seated DB press 2x5 50lbs/hand
Band lat pulldown 2x20
DB shrug 2x25 50lbs/hand
Band hamstring curl 2x15
Band pullapart 2x30
Books: “We make ghosts”, “Meditations” and “No more Mr nice guy”
1 Like
11 March 2024
Warmup airbike, deadbug, birddog, band dislocate/pullapart, hip mobility
Squat
135 x 5
185 x 5
205 5x5
Seated BB press 1x5 95lbs
Dropped a plate trying to reconfigure the rack for the presses and decided to just do DB overhead work going forward, just not enough room in my basement for overhead barbell stuff.
Dip 50 total
Pullup 3x6 with light band
Band facepull 2x20
Band pullapart 2x30
Forearms/grip stuff
Books: “We make ghosts”, “Meditations”, “No more Mr nice guy”
1 Like
13 March 2024
Warmup airbike, deadbug, birddog, band dislocate/pullapart, hip mobility.
RDL
135 x 5
185 x 5
Deadlift
245 2x5
Just felt like warming up with RDLs today
Floor press 5x5 135
+BB row 5x10 135
BB curl with fatgripz 5x10 45lbs
DB hammer curl with fatgripz 30 total
DB reverse curl 2x10
Band wrist curl 2x10
Band hamstring curl 1x30
Kneeling Abwheel 1x5
Books: finished “no more Mr nice guy”, very insightful I’d definitely recommend it. Also “We make ghosts” and will start “The eagle and the dragon” tonight.
1 Like
14 March 2024
Pretty sick today, just did some stretches and might have a bath later. Same books as usual.
1 Like