3/14/2021
Endurance day.
5.29 mile run at an 8:35 min/mile pace.
Notes: Got this in early, since I have to teach late morning. Did it fasted, and felt good. It’s funny how now that I’ve been running consistently I’ve naturally settled into this pace. It’s almost to the second to what I’ve been doing lately.
Will try to get in some kind of core work later today. Nothing fancy. Maybe plank-n-shank.
4/15/2021
S/E day, (sets of 10)
Warm up: Airdyne, Pavels’ prying squats, halos, bridges, easy calisthenics.
Circuit. 3 rounds:
20 ring dips
20 ring rows
20OHP (95 lbs, then 85 lbs for last two rounds)
20 Ab roll outs
20 DB curls (25 lbers)
20 KB shrugs (50 lbers)
20 band pull aparts.
Notes: The results after Basebuilding and nearly 3 cycles (3 weeks each) of Tactical Barbell:
Wow @antiquity my man you’re looking shit hot man. Hench as fuck. Great effort my man supreme effort
Mate that is an unreal transformation so far. You are killing it my friend
Absolutely great work mate.
Killing it!!!
… if only my professors worked out… 
4/16/2021
Endurance day. Visiting San Luis Obispo, so got up early to run while my sons slept. Had two cups of coffee and checked email to motivate myself. We’re staying not far from Cal Poly so ran through the campus and to the canyon trail. Beautiful unpaved, sometimes rocky trail through the canyons where you don’t see anything but mountains, wild turkeys, cows, and birds.
7.67 miles. Took nearly 75 minutes on that terrain. Put in a solid effort but didn’t worry myself with pace. Had an awesome Italian dinner and ice cream the night before, so no problem with energy levels.
Later: 5 rounds of the Quarterdeck from TB 2:
10 plank push ups
10 v ups
10 second superman hold
10 roll outs
I like this routine, as it’s pretty easy but feels effective. I also can do it inside, so just need to roll off the couch.
Maybe some do. They could be ripped under their cardigans.
Motivated by all these food pics, here’s my post-run meal in SLO. I asked around for the best breakfast in town, and the Breakfast Buzz kept coming up. I got the daily special: Breakfast tacos consisting of eggs, chorizo, bacon, pico de gallo, avocado, cheddar, and potatos. Quite good!
The Tactical Barbell poster boy.
When I grow up I just want to be like you @antiquity
4/17/2021
Wave 3, Strength day (4/6)
BP: 215 lbs; 5x5
ZSQ: 185 lbs; 4x6
WPU’s: BW+35 lbs; 45 total reps
S/S with knees-to-elbows HLR on rings; 40 total reps
KB swings: 75 reps with 44 KG and 36 KG bells (alternating every 10-15 swings)
Notes: Good day in the garage. Doing squats later in the workout is a new type of challenge. Even though they’re not heavy, they’re still exhausting.
4/18/2021
1.5 miles for time: 9:33.
Notes: Beat my time from last week by 30 seconds! Still a ways to go to get it to 9 minutes.
In garage immediately after:
3 rounds of:
20 push press (65 lbs)
20 ring pull ups
20 back extensions
Took just under 9 minutes.
Well in my man. Well in!
4/20/2021
Wave 3, Strength day (5/6)
BP: 235 lbs; 5x4
ZSQ: 205 lbs; 4x6
WPU’s: BW+50 lbs; 25 total reps
S/S with rear delt raises: 35 lb DBs; 50 total reps
KB swings: 100 reps with 44 KG and 36 KG bells (alternating every 10-15 swings)
Did this as a warm up about 30 min prior to the workout:
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: Not too bad. Weights went up pretty easy today.
4/21/2021
Endurance run:
5.07 miles at a 8:22 min/mil pace.
Notes: I was surprised I did it at that pace, which is faster than I’ve been going. I didn’t feel especially energetic today, nor was I excited to get out there and run. I guess you never know.
I will say: while running 2x a week for this cycle has been great, I am looking forward to scaling it back substantially next phase. I am thinking of going pure Black (from TB, which focuses on shorter, higher intensity track work over endurance work), where I do an endurance run 1x every other week. Also, I’m thinking I should reluctantly take an easy/deload week after this. I’ve been pushing both the strength and conditioning pretty hard this phase, and I know a more relaxed week will do me good in the long run. Thinking of focusing on KB work, some airdyne rides, and mobility. Then hitting a cycle of Fighter Bangkok+Black.
Pure Black
Sounds awesome as fuxk when you say it out loud my man
Let’s do this shit
4/22/2021
S/E day
Circuit. 3 rounds:
30 ring dips
30 ring rows
30 OHP (75 lbs)
30 Ab roll outs
30 DB curls (25 lbers)
30 KB shrugs (50 lbers)
30 band pull aparts.
Notes: Once you get into thee 30-rep range on these, it gets tough. A nice change from the Mass Strength, though, and a great pump. Took about 35 min or so. Trying to hold a good pace without really racing for a time.
4/23/2021
A true recovery run.
5.32 miles at 9:43 pace.
Notes: Not completely planned, but once I got going I could really feel this is what I needed. Just let myself go as slow as needed. I did back-to-back cycles of TB with no real easy week, so I think it’s catching up to me. Will also plan on an easy HIC on Sunday after my left Max Strength of the cycle that comes up tomorrow. Then a week with no Max Strength or HIC and not pushing anything too hard, then back at it.
4/24/2021
Wave 3, Strength day (6/6)
BP: 235 lbs; 5x5
ZSQ: 205 lbs; 4x6
WPU’s: BW+50 lbs; 5x5
S/S with rear delt raises: 35 lb DBs; 50 total reps
KB swings: 100 reps with 44 KG and 36 KG bells (alternating)
Notes: I pushed the BP a bit harder, and was able to get 5x5 pretty easily with the weight. I also did all the pull ups supersetted with the BP, which I liked more than spreading them out over the workout. I’ve enjoyed the Fighter template. A bit more variety than Operator, and it might do me better to keep that S/E say in there.
4/26/2021
Recovery week
A Simple & Sinister workout:
3 rounds of:
Prying goblets squats, bridges, and KB halos
100 swings; 44 KG. 10x10
5x1e arm KB get ups; 22 KG
Notes: Just what I needed. I am going lighter on the get ups, but even still I tend to clench my teeth/jaw pretty hard and it causes some pain. It could be just one of those exercises I need to omit, albeit for a strange reason. My do swings and dips or something similar next time.
