I can pretty much workout right after a cup of coffee. I drink mine black, about 10-12 ounces of it. I’ve become a bit of a coffee snob, and fresh grind it and do the pour over method. (Not that that matters to your question). But, maybe if you have either a huge cup of it or add a bunch of creamer/sweetener I could see needing to wait a while to do something strenuous.
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Thanks for the reply. I’m drinking about the same amount in all that you are, also unsweetened, but with around 75 ml to 80 ml of unsweetened coconut milk in it.
I’ll try it black and see if that makes a difference.
Thank you!
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6/05/2021
Main workout
Bench Press 5’s PRO: 95, 135, 145, 165, 205, 225 lbs
For supplement/assistance I did the Lynne WOD. It goes like this:
5 rounds of AMRAP of Bench Press (putting your bodyweight on the bar) and pull ups. Take 2 minutes between rounds. I would take 3 deep breaths between bench and pull ups.
Specifics: 175 lbs on the Bench; ring pull ups for the pull ups
Round 1: 25 reps of BP and 19 pull ups
Round 2: 20 reps of BP and 15 pull ups
Round 3: 16 reps of BP and 12 pull ups
Round 4: 13 reps of BP and 10 pull ups
Round 5: 11 reps of BP and 9 pull ups
Total reps = 150
(did 4 rounds of shrugs + farmer’s walks after)
Notes: So, I looked up the Lynne standards after, and my 150 reps puts me at the “average” stage. I would need 200 reps for Advanced status. It says 400 reps would be a regional athlete, but I find it hard to believe anyone could get 400 reps on this, even @T3hPwnisher.
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You use a kip on the pull ups? It changes things.
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Did pretty strict, normal pull ups. Also, the rings do make the pull ups a bit tougher because they aren’t fixed. I didn’t take the BP to absolute failure, but stopped when I’d be grinding. Still, I feel like that could only add a few more reps here and there. Works great as a compliment to 5’s PROs.
For sure. You can definitely move up just with equipment and technique changes alone.
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6/06/2021
Fasted at 8 am:
Burpee/KB swing ladder:
20-18-16-14-12-10-8-6-4-2 Burpees
2-4-6-8-10-12-14-16-18-20 KB swings (28 kg bell)
Notes: Didn’t time it, but somewhere around 13 minutes. I like the variety of doing some type of burpee/swings in the morning, and it turns out there are tons of these combos on-line. I don’t want anything too crazy (some call for hundreds and hundreds of them), but something in the 5-15 minute range. I’ll be heading to the track in about an hour for my main conditioning work.
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Loving this workout my man.
Definitely in the book of gains
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6/06/2021
Main conditioning work for the day. At local track:
800m jog/400m sprint/800m jog/400m sprint/400m jog/200m sprint/400m jog/200m sprint. 50 push ups.
Total time = ?? (I’m gong by feel on these for now)
Notes: Eating, training, working hard. I’ll get in something else today that is core focused. Either a TB workout or something I come with.
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6/06/2021
Evening extra work:
100 sit ups
100 push ups
That’s it for the day. Going out back to BBQ.
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6/07/2021
7:45 am:
100 burpees in 8:23
10:30 (main strength work)
Back Squat 5’s PRO: 115, 135, 155, 185, 205, 235 lbs
Superset with 25 ring pull ups and 15 throws
Supplement/Assistance (done circuit style)
Wearing a 40 lb weight vest:
5x12 ring dips
5x5 double front KB squats (pair of 22 kg bells)
5x6 chin ups
100 shrugs + 4x60y farmer’s walk
Notes: Really liking the weight vest circuits to get in the supplemental work and assistance. Lets me really push the upper body work without the stress of more barbell work, while getting in supplemental-style work for the main lift. Double front KB squats are tough! It’s about 140 lbs total (KB’s + weight vest), but feels like more.
Planning to get in 100/100 of sit ups and push ups again this evening while watching basketball. Trying to make 100 burpees or swings my morning routine and the sit ups/push ups my evening routine. The former is tough, but invigorating in the morning, while the latter is pretty easy to crank out on the living room floor.
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Yeah @antiquity mate you’re bang on about how invigorating morning burpees are.
They set me up beautifully for the day ahead
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6/07/2021
100 sit ups
100 push ups
Last of it for today. Watching the NBA playoffs, doing a bit of grading, and, of course, putting in the work.
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6/08/2021
After coffee: Freddy Krueger WOD
21, 15, 9
KB swings (36 kg bell)
Burpees
Time = 4:31
Great way to start the day! Short and sweet. I’m heading to the track in a couple of hours so wanted something quick and intense.
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6/08/2021
10:45:
1.5 miles in 9:55
Then some recovery work done circuit-style:
3x20 OHP with 65 lbs
3x20 inverted ring rows
3x20 back extensions
Notes: Ok, so I set out to put in a solid effort on the run but not go all out for a PR. I wanted to break 10 min, which is great that I did, but would have loved for it to be ~15 s faster as a natural effort. That said, I felt fresh when I finished and was on pace for about a 20:30 5K. (My PR for a 5K is 19:30).
It’s Finals week so no teaching (just grading) this week. Means I can hit a 4:30 yoga class. I really need it. Also, tomorrow is a day off so I can cram a bit more into my day today.
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6/10/2021
Morning work:
100 burpees in 8:38
Did 75 unbroken! It’s funny because when I’m at ~20 I’m thinking no way I get that high without stopping. Then, I get a second wind and let my mind go. Then, it’s like “what’s 10 more before stopping?”. I’ll go for 100 unbroken on vacation in Hawaii. (I won’t tell our fellow travelers or they’ll really think I’m weird).
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6/10/2021
Main strength work
OHP 5’s PRO: 65, 75, 95, 115, 125, 135 lbs
While wearing a 40 lb weight vest:
5x10 double KB presses (22 kg bells)
5x5 TB dead lifts @ 300 lbs
5x5 ring pull ups
(done circuit-style)
100 shrugs, 100 pull aparts
Notes: That was fun/hard/horrible/great. I am liking this approach: 5’s PRO followed by either a weight vested circuit or a WOD strength-focused workout. Then 100 of something. The straight up barbell work of the 5’s PRO is a nice ease into the workout, and the weight vest or WOD really pushes me and gets the heart rate going. This particular one had a nice mix of everything.
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Talk me through this wearing a weighted vest while doing OHP?
Sounds right up my alley man
With regards to the burpees. You need to small chunk the numbers to get through it.
I’ve started an IG as well to keep myself accountable and push myself every further for these burpee sessions. Works for me man
I have been doing the 5’s PRO barbell work as normal, no vest. I follow 531 numbers with 3 warm ups (jumps/throws here) and then the three working sets for the week.
Then, I add the weight vest and transition to a circuit. I’ve used either 32 or 40 lbs for the vest. I pick a push, pull, and lower. The push would be either dips, push ups, or (recently) KB presses. I clean the kettlebells, then press them for the number that makes sense. For a pull, it’s been pull ups in the 5-8 rep range. For lower, it’s been either TB DL’s (which work great with a vest) or double front KB squats. Each move is pretty tough, so it differs from some of the weight vest circuits that have higher rep squats with just the vest.
I feel like this gets a lot of strength work in, and in some ways is similar to a TB max strength day, but done at a quicker pace, circuit-style and with a vest. For 5’s PRO, I just pick a single move from the classics (back squat, BP, OHP, or DL) and get that in first. This serves as both a warm up for the early sets, but also lets me move some heavy weights even if just for the heaviest set.
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6/10/2021
Last work for the day:
100 sit ups
100 push ups
4 tacos
I love tacos. Literally had a plate of them waiting for me to finish, so I got through the work a bit faster than usual.
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