3/11/2021
Recovery Week, S/E-style workout
3x20 each of
Ring Dips
Ring Rows
KB snatches (18 KG)
Ab wheel roll outs
Push ups
DB curls (25 lbs)
KB shrugs (22 KG bells)
Band pull aparts
- 30 minutes easy beach cruiser ride around town.
1 Like
3/12/2021
Recovery week, LSS workout
10 miles on the Airdyne in 29:29.
Some easy mobility work.
3 Likes
Recovery?
You’re having a laugh 
4 Likes
I think this guys just trolling us now mate.
3 Likes
3/13/2021
Recovery Week, S/E-style workout
Essentially the same workout as a couple days ago. This time I ran through them in order, while last time I paired them up (dips/rows/dips/rows/dips/rows, then moved on)
3x20 each of:
Ring Dips
Ring Rows
KB snatches (18 KG)
Ab wheel roll outs
Push ups
DB curls (25 lbs)
KB shrugs (22 KG bells)
Band pull aparts
Something to note: these are more challenging than the maximal strength workouts for me. Going hard with high reps vs. low reps with lots of rest is just tougher.
5 Likes
3/14/2021
Recovery week, LSS workout
7.02 mile run @ 8:47 min/mile pace
Notes: I had my splurge day yesterday, with a burger, ice cream, and pints of beer for dinner so needed to get some miles in. Felt easy, though, probably because I ate like I was loading up for a marathon.
Gonna try to get some pull ups and dips in later.
3 Likes
3/14/2021
PM work:
Pull ups, ring dips, KB swings (44 KG bell): 12, 10, 8, 6, 4
Notes: Tomorrow will be an off day, and I felt the need to put in a bit of extra work after yesterday’s binging. I copy this scheme from Pavel’s Pull Up Fighter program, and just match the pull ups with ring dips and swings.
2 Likes
3/16/2021
Starting my next cycle today. With the recovery week, I had some time to get creative with it. Here’s what I’m settling on:
Operator + Black Pro
Minimal Maximal Strength cluster: BSQ, OHP, +1DL
Weight vest circuit (40 lbs) to be performed after MS work: 5 rounds of i) push ups or dips; ii) pull ups or rows; iii) snatches or squats.
HIC conditioning 2x/week: BOO (swings + 800s); Meat Eater (Sprints + swings)
LSS 1x/week 7 mile run
Other: Light neck work and grip work.
I’ll get the first one in a few hours from now. My schedule:
T: MS + WV circuit
W: HIC 1
R: MS + WV circuit
F: HIC2
S: MS/DL+1 + WV circuit
S: LSS (7 mile run)
I am scheduled to get my second COVID shot this Friday, so I’m hoping that won’t throw a wrench in things. But, I’m also not 100% sure it’s not canceled given the confusion with the process here in Cali. If I’m not able to train on Sat, I will get the strength work in on Sun and get a shortened LSS session in later that day.
5 Likes
Looks good my man. Cannot beat a pre planned block.
1 Like
3/16/2021
Operator Wave 2 (1/9)
75% (based on a 90% TM)
BSQ: 225 lbs; 5x6
OHP: 115 lbs; 5x6
S/S with 30 pull ups, 30 roll outs
Weight vest (40 lbs) circuit 3 rounds:
10 push ups
5 pull ups
20 KB snatches, 18 KG bell (10e arm)
Time ~53 minutes
Notes: I had planned on 5 rounds of the WV circuit, but three was plenty. I don’t want to get too ambitious and burn myself out. I will try to gradually add rounds. The snatches are tough at the end of a workout.
Other than that, the weights up easy and the circuit was a nice change from the 100 swings (albeit a bit tougher).
2 Likes
3/16/2021
PM work: neck and shrugs
Neck flexion: 50 lbs; 100 reps
KB shrugs: 100 lbs total.; 100 reps
1 Like
3/17/2021
HIC workout:
100 KB swings (done alternating sets of 36 and 28 KB bells)
At track (in meters): 800 jog, 400 sprint, 800 jog, 400 sprint, 400 jog, 200 sprint, 400 jog, 200 sprint.
Time = 18 minutes on the nose.
Notes: I did the KB work at home, then rode my bike over to the track so I didn’t have to haul my bell over there. It’s kinda funny to be both lazy yet working hard. Anyway, the workout wasn’t bad. I didn’t kill myself, as I want to improve over the next couple of weeks. I like that there wasn’t any just straight up “resting” and I was always moving.
1 Like
great work, keep it going
1 Like
3/18/2021
Operator Wave 2 (2/9)
75% (based on a 90% TM)
BSQ: 225 lbs; 5x6
OHP: 115 lbs; 5x6
S/S with a variety of pull aparts, face pulls, and hanging leg raises. Nothing too taxing, though.
Weight vest (40 lbs) circuit 4 rounds:
10 push ups
5 pull ups
10 KB snatches, 18 KG bell (5e arm)
Time ~53 min
Notes: Those squats are adding up this week! I could feel it by the last couple of sets. For the weight vest circuit, dropping the snatches to 5/arm (10 total each round) made it much more doable. Still, after 4 rounds I was ready to call it quits.
Gonna plan on getting an LSS in early morning tomorrow. I’m supposed to get the 2nd COVID shot, assuming it goes as planned, and won’t want to train after that. I have an HIC planned, but gonna just get in 10 miles on the Airdyne for my weekly LSS.
3 Likes
COVID should be getting vaccinated against you @antiquity mate. You’re a machine
2 Likes
3/19/2021
LSS
10 miles on the Airdyne
28:45
Then easy neck, grip work.
After that, headed to Kaiser to get my 2nd vaccine shot. Line was a breeze, and I actually had the shot in my arm and band aid on by the time it reached my actual appointment time.
Planning to watch the March Madness games tomorrow with a couple friends, so we’ll see how the side effects go.
2 Likes
3/19/2021
Operator Wave 2 (3/9)
75% day
BSQ: 225 lbs; 1x5
OHP: 115 lbs; 5x6
DL: 295 lbs: 1x5
S/S with pull aparts, roll outs, face pulls. About 30-50 of each.
KB swings: 44 KG; 100 swings. (sets of 10-15)
Push ups: 80 (decline)
Pull ups: 40 (ring)
Total time: nearly an hour.
Notes: The day after my 2nd vaccine shot, and I feel pretty normal. Took it easy with back squats because I could feel this week’s volume catching up to me, and also had a set of DL’s to get in.
Just wanted to do the warm ups and a single set at this week’s weight.
Don’t know if any after effects of the vaccine will hit me later. Have an afternoon of watching basketball and enjoying some beers, so I hope not.
3/21/2021
Easy day today. Feeling a bit tired.
At track: 3x200m with 30s rest
In garage:
- Pavel’s KB goblet squat, halo, bridge mobility circuit.
- 3 rounds of: KB farmer’s walks, 10 KB shrugs, 10 barbell reverse curls
Just enough to get me loosened up and get a small amount of work in.
2 Likes
Tired eh @antiquity kid
The phrase ‘one man’s appetite is another man’s indigestion’ springs to mind here
1 Like
3/23/2021
Operator Wave 2 (4/9)
Mobility, warm ups, 10 med ball throws
BSQ: 245 lbs; 4x5
OHP: 125 lbs; 5x5
S/S: some pull aparts, face pulls, HLR
Weight vest (40 lb) circuit:
5 rounds: 10 push ups, 5 ring pull ups, 10 (5e) KB snatches (18 KG bell)
Total time: 56 min.
Notes: Decided stop the squat at 4 sets. Last week I pushed the squats too hard, and paid for it later in the week. I’m getting plenty of squatting in, so no need to overdo it on any given day. Had some awesome food this weekend: fusion burritos (smoked meat / taqueria fusion) and fantastic breakfast burritos. Also had my share of pilsners during the games, so trying to buckle down during the weekdays. Sticking to my usual diet: protein pancakes (bananas, PB, eggs, whey powder), protein smoothie (yogurt, blueberries, spinach, whey), tuna sandwich for lunch, and then steak/salmon/chicken with salad and rice for dinner. Not exciting, but much needed to keep the results coming.
3 Likes