What does balancing teaching, research, admin with working out look like for you?
Do you get free access to a uni gym?
Thanks for asking. Yes, there is an excellent gym at the University, but that’s been closed for almost a year now.
Under normal times, I would bring a set of workout clothes with me each day. I teach usually 9am - 10:15, and then head straight to the gym. My schedule would look like this:
Mondays: Teach, weight train at the gym. Shower, back to office. All walking distance.
Tuesday: No teaching. Work in the morning (research, admin stuff), play indoor soccer at noon at the gym. Great group of faculty/staff that play a game T/R.
Wednesday: Repeat Monday’s schedule.
Thursday: Repeat Tuesday’s schedule. But do yoga in the evening near my house.
Friday: Off from training. Catch up on work stuff from the week.
Saturday: Weight train in my garage.
Sunday: Run. Usually 5-7 miles.
These days, I work mostly from home. Similar schedule for working out, but go to track to get in high intensity conditioning in replace of soccer, and do all strength training in my garage. Teach from home in the morning, then head to my office/lab in the afternoons.
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do you have to commute?
THat’s so cool!
On my bike. It’s about 2 miles away. I’m really luck, as the commute is through a really nice part of the Bay Area.
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4/01/2021
Operator Wave 2 (8/9)
Mobility, warm up, MB throws
BSQ: 275 lbs; 5x3
OHP: 135 lbs; 5x3
S/S assorted HLR, pull aparts (30-50 of each)
WV circuit: 40 lbs vest; 5 rounds:
10 push ups
5 pull ups
10 KB snatches (18 KG)
Notes: Felt good. The weight felt light and I was tempted to do more reps but decided to stay within the program. The WV circuit at the end works really well. Stole it from Wendler (his WaLRUS workout). Great way to get in weighted pull ups and get a sweat going after the slower pace of a maximal strength workout
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4/02/2021
HIC at track:
200m sprint, rest 30s; 200m sprint, rest 30s; 200m sprint
Rest 3 min. Repeat a total of 4 times.
Notes: Man, this is hard. At the track, there were a few groups of college track and field athletes and a women’s soccer player working out. It’s humbling to see them so effortlessly glide down the track, while I’m huffing and puffing to get these done.
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You’re a fucking monster man. Keep it up my main man
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4/03/2021
LSS day.
5.28 miles at a slow 9:32 pace
Notes: It’s interesting to notice the effect of nutrition/calories on morning runs. Last week, I had splurged the night before with beer, candy, and a big dinner. Woke up, and crushed a 7.2 miler at a fast pace. Yesterday ate pretty light and healthy, woke and slogged my way through a 5.27 miler. Didn’t feel bad, just had no zip to push it any harder. It’s an LSS recovery run, so also didn’t feel the need to try to do more than I felt like. Also, it’s the heavy week of the Operator, which may also be taking a bit of a toll on energy levels.
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4/04/2021
Operator Wave 2 (9/9)
Mobility, warm ups, 10 med ball throws
BSQ: 275 lbs; 2x3
OHP: 135 lbs; 5x3
WPUs: BW+63 lbs; 5x3
DL: 345 lbs; 1x3
KB swings: 44 KG; 75 swings
Notes: Finished another wave!! Now gotta plan what’s next. I was thinking of trying a different strength template. Here’s my thoughts now:
Fighter Bangkok (2 days max strength, 1 day S/E, 2 days endurance conditioning, 1 day HIC)
Maximal Strength Cluster: Zercher squat, Bench, Weighted pull ups
S/E Cluster: Ring dips, Ring rows, Push Press, DB curls, Ab roll outs, KB shrugs, Band pull aparts
HIC: General Conditioning choice of 1.5 mile run for time, followed by push press, pull ups, and HLR.
E: Either runs or airdyne
No DL option. That way, I don’t need to take a recovery week as this wave will be a bit of a break from the heavy, constant back squats and weekly deads. Also, I’m taking a break from the HIC track work for this wave. @ChongLordUno @kleinhound Any thoughts on that plan? The S/E in this template just progresses from 3x10, 3x20, to 3x30 so I’m being a bit more ambitious on my choices.
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Looks great mate.
I’ve always wanted to do a green block as I personally felt that the E sessions were great for the mind as well as lungs so again there’s some slight training envy here 
SE looks good to go. Quite a lot in there however easily accommodated as you’re going up to 3x30.
Looks good mate.
One question, are you intentionally avoiding a lower body exercise for the SE cluster to try and get extra upper hypertrophy, if so then that looks good.
I like that layout though and something I’ll consider for future blocks
Yeah. My thoughts are that I’ll still be getting in two days of squatting (even that will be lighter with the zerchers), and I see this as a bit of a break from the more taxing lower body work and HICs. I will still do 70-100 swings after each max strength session. Looking forward to giving this other template a try. Operator has been great, though.
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4/06/2021
Wave 3 (MS 1/6), but a new template. The MS 1/6 means first of the six Maximal Strength days.
75% (using 90% TM)
15 Med Ball throws, warm ups, airdyne, and Pavel’s prying goblets/halos sequence. Takes about 20 minutes. Probably longer than needed, but so what.
BP: 205 lbs; 5x5.
ZSQ (zercher squat): 165 lbs; 4x6
WPU’s (weighted pull ups): BW+25 lbs on rings; 50 total reps
S/S: 50 knees to elbows HLR’s, band pull aprarts
KB swings: 44 KG; 1x10, then 1x35
Notes: Trying some changes/tweaks this cycle. Upped the WPU’s (based on an article on Wendler’s site about programming them), and doing BP first. This wave will minimize lower body work (setting a low TM on zerchers) and add some volume to the upper body. Also going to only be doing 2x max. strength each week but getting in more strength work on S/E and HIC days. Let’s see how it goes!
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4/07/2021
S/E day, easiest week (sets of 10)
Warm up: Airdyne, Pavels’ prying squats, halos, bridges, easy calisthenics.
Circuit. 3 rounds:
10 ring dips
10 ring rows
10 OHP (75 lbs)
10 Ab roll outs
10 DB curls (25 lbers)
10 KB shrugs (50 lbers)
10 band pull aparts.
Notes: Very nice break, while still enough work to feel I got something in. Busy morning, so was much needed. Also, I’m sore from yesterday! It’s interesting how the zercher squats hit the legs differently, and I went light on them. Also can feel the volume of the 50 weighted pull ups, having done 25 in the last cycles.
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4/08/2021
AM:
1 mile walk, then
3 rounds of:
5 Push press (95 lbs)
5 jump squats (holding two 25 lbs DB’s)
5 explosive ring pull ups
5 KB snatches each arm (18 KG Bell)
Lunchtime:
5.28 mile run, 8:36 mile/min pace
Notes: Thought I’d try a short General Conditioning workout this morning. It’s easy enough to not fatigue me, but enough work to get myself going. The run felt fine. I think the 8:30 - 8:40 pace is a good one to aim for. Moving decently but not turning it into a race.
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4/09/2021
Max Strength day. (2/6). Wave 3 of TB.
75% (using 90% TM)
Warm up was the AM work of push press, snatches, weighted jumps, and explosive pullups. Done a couple hours eariler
BP: 205 lbs; 5x6.
ZSQ (zercher squat): 165 lbs; 4x6
WPU’s (weighted pull ups): BW+40 lbs on rings; 40 total reps
S/S: 50 knees to elbows HLR’s, band pull aparts
KB swings: 44 KG; 1x10, then 1x37
Notes: I messed up was adding 40 lbs to my pull ups instead of 25. I thought they seemed harder today. Oh well. I capped it at 40 reps once I realized this. I also just wanted to beat my 35 continuous swings with the 44 KG bell from last time, which I did.
4/10/2021
7.2 mile run at at a 8:37 min/mile pace.
Notes: Do these runs in the AM on an empty stomach. Extra food the prior night makes a huge difference in my energy levels. Had a healthy dinner but some snacks, dessert, and beers last night which provided plenty of fuel for the run.
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4/11/2021
AM:
A.
1.5 mile run for time. 10:03 minutes. Dammit, wanted to beat 10 minutes. Will try this for the next two weeks and will aim for 9 min, which will be a stretch. Also did a 7.2 miler the day before. Essentially, I’m making up excuses in case I can’t match @kleinhound 's time.
B. (immediately after, or at least after a short bike ride home from the track):
3 rounds for time
Barbell Push press x20 (65 lbs)
Ring pull ups x20
Back Extensions x20
PM
(Quarterdeck core workout)
5 rounds:
Plank push ups x 10
V-ups x 10
Ab wheel x 10
(omitted the back extensions that were included due to earlier workout)
Notes: Feeling good! Trying to get a bit of core work in the cycle. In fact, did Plank and Shank yesterday but didn’t log it. Both runs (the long 7 miler and faster 1.5) went well. Tomorrow is off, then two more weeks of this cycle.
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Good job mate! My strategy consists of trying to PR the first mile and then hang on for dear life and outrun death trying to keep that same pace
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4/13/2021
Wave 3, Strength day (3/6)
BP: 215 lbs; 5x5
ZSQ: 185 lbs; 4x6
WPU’s: BW+35 lbs; 45 total reps
S/S with rear delt raises: 35 lb DBs; 50 total reps
KB swings: 75 reps with 44 KG and 36 KG bells (alternating every 10-15 swings)
Total time: 50 minutes.
Also in the morning did a “power” general conditioning work. Much like CT’s neurocharge workouts. Takes about 10 min:
3 rounds:
5 push press (95 lbs)
5 jump squats (holding 25 lb DBs)
5 explosive ring pull ups
5 KB snatches each arm (18 KG bell)
Notes: I’m feeling good, but am starting to watch my tendency to add more. Was even thinking of adding a core finisher right after or later today, but thought better of it. I’m liking the switch up of doing the BP first, and the lighter zercher squats after. But those squats still get me winded. I’m doing the WPUs in sets of 9 (5x9) which is also a change, and doing them superset style between the BP and squats.
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