15 March 2024
Still very sick
Warmup airbike, deadbug, birddog, band pullapart/dislocate, hip mobility
Squat 2x5 135lbs
Seated DB press 1x5 50lbs/hand, 2 more sets with 20lbs/hand
Pullup 2x2, 1x1 with bodyweight
DB shrug 1x20 50lbs/hand
Band pullapart 1x25
Calves x 1 set
Started the workout with the intent of doing the prescribed reps/weights but the 1st set with 135 almost killed me so I just did something quick for the sake of staying active. My throat swells right up with even a little bit of exertion at the moment.
Books: We make ghosts and Meditations
2 Likes
18 March 2024
Still sick but better overall, a lighter session today
Squat 4x5 135lbs
Dips, pull-ups, band pulldown 2 sets each
Band pullapart 60 total
Forearms stuff
Abwheel
Hoping to be back to normal lifting by Wednesday
Books: “we make ghosts” and “the eagle and the dragon”
2 Likes
21 March 2024
Just on the tail end of this stupid sickness, next week training should be back to normal.
3 sets:
RDL x 6
Floor press x 6
BB row x 6
All at 135lbs
Then some sets of BW hip thrust, push-up, fat BB curl, DB hammer/reverse curl.
Books: “We make ghosts” and “The eagle and the dragon”
2 Likes
23 March 2024
Warmup airbike, deadbug, birddog, band pullapart/dislocate, hip mobility
Squat 4x5 135lbs
Seated DB press 3x5 50lbs/hand
Pullup with light band 3x5
Plus some adductor/abductor stuff during rest
DB shrug 2x25
Band pullapart 3x30
Calves and Abwheel
Books: “We make ghosts” and “The eagle and the dragon”. Also just got my boots in the mail from Chris Duffin’s company, they’re sweet and I’m liking breaking them in.
3 Likes
Oh dude, they’re SUCH a quality product. Bearfoot are the ONLY shoes I wear now. I got the boots, loafers and low tops.
1 Like
Definitely a big fan so far, kind of neat to read his book while I’m breaking them in, can see where a lot of his design philosophy comes from. Appreciate the recommendation! I was looking at the shoes too, I think they will take some getting used to though since I’m usually in steel toes most of the time haha
1 Like
25 March 2024
Warmup airbike, deadbug, birddog, band pullapart/dislocate, hip mobility
Squat
2x5, 1x20 135lbs
Seated DB press 3x5 50lbs/hand
Pullup with light band 30 total
Assisted Dip 60 total
Band pull-down 70 total
DB push-up 40 total
Band pullapart 100 total
Abwheel, 3-way side bend, wrist roller, levers/pro and supination, band hand opens, adductor isometric
Seem to be over the sickness now
Books: “We make ghosts”, “Meditations” and “The eagle and the dragon”
2 Likes
27 March 2024
Warmup airbike, birddog, deadbug, band pullapart/dislocate, hip mobility
Deadlift
Ramped to 310 x 2, all the plates I have at home. I used to struggle with 315 a few years ago when I was lifting consistently so I’m quickly getting back to my previous level of strength.
Floor Press ramped to 185 x 5
BB Row ramped to 185 x 5
DB shrug 100 total 50lbs/hand
1 set each BW hip thrust, Abwheel, hip flexor raise, abduction, adduction, 3 way side bend
Books: “We make ghosts”, “Meditations”, “The eagle and the dragon”
3 Likes
28 March 2024
Airbike 2.5 miles in ~5mins
Foam roll/lax ball
Airbike 10:20 tabata
Stretching x everything
Airbike 2.5 miles in ~5mins
Books: “We make ghosts”, “The eagle and the dragon”
2 Likes
29 March 2024
Just some work today, 2 property cleanups + some mulch at one house. About 11,000 steps in 3 hours plus I bear hug carried all the mulch bags to where I needed them. Will do the final BtM workout sometime this weekend and hopefully set some sort of rep/weight PR on the squat, DB press and pullup.
Books: “We make ghosts”, “The eagle and the dragon”
2 Likes
30 March 2024
AM- 6km hike in 75 mins, got blisters trying to break in my new bear foot boots.
PM
Squat ramped to 245x1, feel like 275 x 1 might’ve been in the cards but my knee was giving me issues so I called it. 245 didn’t feel terribly difficult.
Seated DB press 50/hand x 10
Pullup BW x 3
Band pullapart 100 total
Curls/variations 100 total
Weighed in at 259lbs today, down 36lbs from January 1st. Pretty happy with the 3 pull-ups at my current body weight, that number will just go up as I continue to drop weight. That’s it for BtM, really liked this and will probably revisit in the future.
Books: “We make ghosts” and “The eagle and the dragon”
2 Likes
1 April 2024
Taking a stab at a template Jason brown posted on his instagram, focused on combining strength work with Z2 cardio/GPP
Warmup
Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
Adding a bit to my warmups to jack the HR up a bit and hit some areas I think I need a bit more volume for.
A1. DB push-up 10,15,10
A2. RFESS 2x6/leg BW, 1x6/leg 40lbs
A3. Pullup 2x5 with band, 1x2 BW only
B1.Abwheel 3x6
B2. Slider Cossack squat 3x5/leg
C. Airbike 2.8 miles in 5 minutes
Need to practice the RFESS a bit more but I plan on going very heavy with them as I get better.
Books: “We make ghosts” and “Meditations”
2 Likes
2 April 2024
Warmup
Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
5 rounds:
60 seconds Farmers walk 50/hand
120 seconds rest
60 seconds Sandbag Zercher or shoulder or bear hug carry 80lbs
120 seconds rest
Airbike 2.7 miles in 5 minutes
Books: “We make ghosts”, “Meditations” and “The eagle and the dragon”
2 Likes
3 April 2024
Warmup
Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
A1. Floor press 3x6 135/155/185
A2. Zercher squat 3x6 135/155/185
A3. BB row 3x6 135/155/185
B1. B-stance RDL 3x5/side 2x50lbs DB
B2. Abwheel 3x6
B3. Calves (1 set each standing, tibialis, soleus)
Airbike 2.5 miles in 5 minutes
Books: “We make ghosts”, finished “the eagle and the dragon” yesterday, very good! Will try to read some more of “Meditations” on my night shift tonight.
2 Likes
6 April 2024
Warmup
Airbike 2.7 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
A1. Alternating DB Z press 3x3/arm 50lbs/hand
A2. DB reverse lunge 5x4/leg 50lbs/hand
A3. DB row 3x10 50lbs/hand
B1. Boxer squat 2x16 unweighted 1x16 50lbs goblet
B2. 1 set each - 3 way side bend, pallof press, band chop
C. Forearms - wrist roller, levers/pro and supination, band hand opens, wrist roller again
Airbike 2.6 miles in 5 minutes
Books: “We make ghosts”, planning to start “we fight monsters” (same author) tonight. Finished “Meditations” last night
2 Likes
7 April 2024
AM: 10km hike in ~2 hours
PM: (just a short one today after the morning hike)
Warmup
Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
EMOM 5:
1 pullup
1 dip
5 kb swing 24kg
3 sets per side:
KB clean and press
KB waiter walk 20m
KB rack carry 20m
24kg bell
Foam roll/lax ball
Books: “We make ghosts” and “We fight monsters”
2 Likes
8 April 2024
Warmup
Airbike 2.6 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
A1. DB push-up 3x15
A2. RFESS 3x8/leg BW only
A3. Band assisted pullup 2x6,1x5
B1. Cossack squat 3x3/side
B2. Hanging leg raise 3x5
C. 1 set each: hammer curl, reverse curl, DB curl, band pushdown, DB lateral
D. Airbike 2.7 miles in 5 minutes
Books: “We make ghosts” and “We fight monsters” It will be these two for a good month or two.
2 Likes
11 April 2024
Busy with landscaping work the past few days, missed training but did a lot of bearhug carrying mulch bags and pushing the wheelbarrow.
Warmup
Airbike 2.6 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
A1. Floor press 3x6 135/155/185
A2. BB row 3x6 135/155/185
A3. B-stance RDL 3x5/leg 2x50lbs DB
B. Sandbag squats 80lbs
Zercher 1x10
Shouldered 1x5/shoulder
Bear hug 1x10
I would like to get some heavier sandbags and use them more often in my training but don’t really have space at the moment.
C1. Abwheel 3x6
C2. Calves 1 set each standing, tibialis, calf cramper
Airbike 2.6 miles in 5 minutes
Stretch
Books: “We make ghosts” and “We fight monsters”
2 Likes
12 April 2024
Very quick one today just 21 minutes total
Airbike 2.6 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 4 reps each
KB swing x 25, 24kg
Airbike 2.7 miles in 5 minutes
Books are the same as yesterday
2 Likes
13 April 2024
Airbike 2.5 miles in 5 minutes
BW hip thrust x 10
Band Abduction x12/leg
Band Adduction x 12/leg
Hanging leg raise with yoga block between knees 2x10 seconds
Band pullapart 40 total
Band dislocate x 10
BW Dip and pullup 3 reps each
KB swing x 25, 24kg
A1. 1/2 kneeling DB press 3x5/arm 50lbs
A2. DB reverse lunge 3x5/leg 50lbs/hand
A3. DB row 3x5/arm slow
B. 3-way side bend, pallof press, fat BB curl, KB hammer curl, band pushdown 1 set of each.
Airbike 2.6 miles in 5 minutes
Books: “We make ghosts”, “We fight monsters”
2 Likes