Quality stuff my man.
The Wolfpack !
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5/27/2021
Ok, so I took some time away from structured training. I took a quick weekend trip, two early flights, family in town, lots of work, etc…, etc… and really just was physically and mentally exhausted. I had also been pushing workout hard, pretty much pedal-to-the-metal in too many aspects of my life. So, took some time to just take walks, bike rides, and simply rest.
I’ll be traveling again in a couple of weeks and will not have the consistency of my garage gym. Decided to start up today with a focus on weight vests, KBs, and more endurance-based conditioning.
Here’s what I did:
Wearing a weight vest of 40 (or 45?) lbs: 150 squats, 100 push ups, 50 pull ups.
Time = 24 minutes
I was reading Jim Wendler’s website, and was inspired to put an emphasis on this type of training. This wasn’t at all easy, though, and divided it up in 14 push ups, 7 pull ups, 20 squats and just filled in what was left after 7 rounds to reach those numbers.
Three assistance-type moves Dan John style (10 - 5 - 10 rep scheme; increasing weight to near a 10 rep max)
OHP: 65, 95, 125 lbs
DB curls: 25s, 35s, 45s
HLRs: bent knee, straight leg, knees to elbow
Feels good to get a solid workout in. It’s amazing how even a few days off can make the first workout seem daunting.
2 Likes
Good man. Was wondering where you were
Glad to have you back.
Your new training is along the same lines as mine.
Let’s get this shit done my man.
1 Like
Thanks man! I have really appreciated your support and encouragement these last several months. It’s nice to have different options and approaches to training, and being experienced enough to know how and when to make some tweaks.
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5/28/2021
AM work:
100 KB swings (36 and 44 kg bells, alternating)
75 push ups
25 pull ups
25 hanging leg raises
Noon: 75 minute yoga class
Notes: That yoga class was a killer! I’m out of yoga shape, and struggled completing the class with so many flows and poses. Felt good to get it in though. I had planned on getting in 10 miles on the airdyne later, but instead took a more leisurely ~25 minute cruise through the neighbor on my actual bike.
Other note: I’m going for a bit of a change up in mentality for a bit, in both life and training. Trying to disconnect more often from electronics, reconnect with some interests pushed out from hectic work, and aim for better balance all around. For example, I have left my Apple watch at home for the last few days so I’m not checking things like calories burned, exercise minutes, miles walked, etc… I’ll keep up training but give myself a bit more flexibility to do what choose that day. Then come back to push hard and progress on a structured program once my summer travels and vacations are over. Only about 2 more weeks of work (classes end then at my University), then I’ll be off to Hawaii and then Mexico (poor me). Then into my summer research programs and I’ll get back into either a TB or 531 program then.
2 Likes
5/29/2021
Some good ol’ 531. A SSL workout from 531 Forever, 80% TM:
DL 5’s PRO: 155, 165, 205, 215, 255, 285 lbs
OHP SSL: 5x5 @ 100 lbs
Supersetted assisted: 60 pull ups, 60 HLR, 100 push ups, 100 pull aparts
Notes: Felt good to get in a “real” workout again, though I’m still going to make a call each day as to what I feel like doing for now. I was leafing through the 531 Forever book and found several workouts that I want to sample, and just use common sense on how to stack them together. Will get in some type of bench/squat workout tomorrow, either weight-vested/KB focused or something similar to the above.
1 Like
5/30/2021
Another 531-ish workout:
Double KB front squats (22 kg bells): 5x5
Bench Press Five and Dime: (5’s PRO with the final set being 10 reps)
5x95
5x125
5x145
5x155
5x185
10x205
Supersetted throughout to accumulate:
50 ring pull ups, 50 curls, 60 ab roll outs, 50 knees-to-elbow HLR
Notes: Not too bad. Kinda fun to pick and choose some workouts from 531 Forever while not being tied to a program. Had a 7 taco brunch, and headed to another BBQ this afternoon.
2 Likes
5/31/2021
Conditioning day:
10 miles on Airdyne 28:28
100 KB snatches (50/arm); 18 kg bell
Notes: Did this fasted. Had plenty of glycogen stored from last night’s BBQ. Will do some easy bike riding or yoga later in the day. But first gotta work for a few hours…
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28 min 10 miler 
You grizzly old bastard you
We should do a zoom burpee session soon or at least do lunch my man!!!
2 Likes
I’m down. Who doesn’t love a zoom burpee session.
6/01/2021
AM Work:
Freddy Krueger WOD: 21-15-9 of KB swings (36 kg bell); burpees.
Time = 4:13
Then 100 push ups, 33 pull ups since I was already moving.
Will get in a workout this evening. Just enough time for this before I need to get working.
2 Likes
6/01/2021
531 BBB, Over Head Press
5’s PRO: 5x65, 5x65, 5x85, 5x95, 5x105, 5x125 lbs
BBB sets: 5x10 @ 95 lbs
Superset with: 75 inverted rows, 50 SLDL with KBs
Airdyne sprints to finish
Notes: I’m going to feel those SLDLs tomorrow. Been awhile since doing these. Did the workout Krypteia-style, so a set of OHP, a couple deep breaths, then right to the superset.
2 Likes
6/03/2021
Quick morning work:
100 burpees in 9:13.
Not racing through these, but keeping up a good pace. Knocked out 50, took a 30s break, knocked out 25, break, 15, break, 10. I like the idea of of just setting a 10 minute goal, to avoid the inclination to always be testing instead of getting in quality work. Good stuff, though, and I’m glad that @ChongLordUno and @T3hPwnisher turned me on to regularly doing these.
After my morning meetings, I’ll hit the garage. Going to try a weight-vested circuit consisting of TB dead lifts, ring dips, and pull ups.
5 Likes
Great job on your training. I find it extremely motivating.
Glad to help my man.
Rep City is the place to be
Thanks, my man. Lots of motivating stuff going on all around, and glad to contribute.
2 Likes
6/03/2021
Main workout for the day. Inspired by Titanium Knickknack from 531 Forever.
5 rounds wearing a 32 lb weight vest:
16 ring dips
5 TB Dead Lifts @ 290 lbs
8 chin ups
Time ~25 min (the book says complete within 30)
Notes: Wow, that was kinda fun! I added an extra 6 dips and 3 chin ups to each round compared to what is outlined in Forever. Working hard but never floored, as Jim would say. Kind of like a hybrid between a regular 531 workout and a WaLRUS workout (which is bodyweight and KB work wearing a vest).
3 Likes
6/04/2021
Morning:
1 burpee, 1 push up, 1 burpee, 2 push ups, 1 burpee, 3 push ups…1 burpee, 10 push ups, then back down. Total = 100 push ups and 19 burpees.
Two hours later:
5.25 mile run. Not fast, not slow. Just right.
2 Likes
6/05/2021
AM work:
100 burpees
Done in sets of 10 EMOM, which is a nice way of making sure I break 10 minutes. I have taken to doing these fasted after a cup of coffee.
2 Likes
I’m not sure what kind of answer I’m expecting you to give to this question, but I find I have to wait at least an hour after drinking coffee before I can do something strenuous like this, otherwise my stomach tries to eject its contents (mind you, not that I can do more than 12 burpees . . . yet, right? . . . without dying first, but I’m working on it).
How long do you find you have to wait before starting your sets? I’m thinking this might be a matter of one’s level of conditioning?