I knew exactly where you were coming from. Let’s be honest to people outside of our very small circle and 300lb this or a 400lb that means nothing. Heck to most people our age a 200lb squat seems like something they will never be able to or want to do anyway. For me I think of you can mix both strength and high rep conditioning like yourself and others do, @T3hPwnisher, @kleinhound and @aldebaran to name a few. Then this is the perfect mix of strong and dangerous. 
4 Likes
8/22/2021
AM conditioning:
90 minute Mountain bike ride
PM strength:
Operator:
3x5 BSQ @ 225 lbs
5x6 OHP @ 115 lbss
5x5 WPU’s @+50 lbs
100 pull aparts
100 reverse curls
100 KB shrugs
Notes: Had a blast on the trails this morning. As @ChongLordUno notes, it’s great to show off “real world” results by having energy to zip past others on the trails and blast up the climbs. My new bike has only a single gear and no shocks, and I was able to outpace others in full suspension and 27 gears which was fun. Looking forward to the next time I get out there.
Yesterday I had my research group over, so we BBQ’d and had way too many desserts. Actually, though, I think I’ve been under eating a bit lately so those extra calories meant I had plenty of energy today to also get in a solid strength session. Since I got a bunch of conditioning in earlier, I opted for a standard Operator and went light on squats. Gonna head out to an outdoor concert tonight; first one since COVID. Gonna catch the Black Crowes at Shoreliine.
2 Likes
I get to use my muscles from time to time outside of the gym.
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No one wants to know what you get up to on your own time ya big dirty man
1 Like
8/23/2021
PM conditioning
10 miles on the Airdyne
Mobility work
Notes: Late concert last night, so slept in and didn’t have time to do anything before work. Rode for 5 miles, took a mobility break, rode 5 more. Mixed in some sprints to keep it interesting.
1 Like
8/24/2021
AM strength
Barbell work:
5x6 OHP at 115 lbs
5x5 high pulls at 135 lbs
5x5 standing ab wheels
Weight vest work (done circuit style to get the rep in):
100 push ups
50 pull ups
125 squats
Notes: Felt great today. Had a busy last few days, but got to bed early last night and caught up on my sleep. What a difference that makes for energy levels.
2 Likes
8/25/2021
AM conditioning:
10 miles on Airdyne
120 push ups
120 KB swings (44 kg bell)
60 pull ups
Notes: Will try to get some assistance work in this evening. Off day tomorrow.
1 Like
8/25/2021
PM bonus work
100 hammer curls
100 KB shrugs
100 pull aparts
Mobility (hangs and prying squats)
2 Likes
@antiquity found " Weight Vest Training - Better Than Average" on Jim Wendler’s site this morning. Really interesting stuff.
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Makes sense
I’ve noticed he also follows Iron Wolf on IG.
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Thanks for pointing that out. Cool read, and I’ve found much of it to be true for. Especially Jim’s line that reads: “The big “pros” of this type of training for me: Now that I’ve adapted to it, I feel 100% awesome all the time.”
Interesting parts:
- he does the workout 2x/day. It looks very similar to mine, but I do it once a day with 1-2 barbell lifts (like a 5’s PRO or similar) before hand.
- His upper body has grown, while his lower has gotten into great shape but is probably smaller. This makes sense, as he’s training more athletically with higher reps.
- He rides the Airdyne with the vest. I’ve always taken it off for the riding, but I’ll try keeping it one. I also ride farther than he does.
- The structure (Airdyne - vest work - airdyne) is essentially a modified “Murph”. This is a workout I’ve come to really like, too, and it’s interesting that he also gravitated to that.
- He doesn’t seem to think of “strength” days and “conditioning” days, but rather just training days. I have kept these labels up in my training, but they have really blurred this year.
This is quite motivating. Especially because I have a workout planned this morning. I likely won’t be able to train this evening, so I’ll extend this one out a bit. I’ll post it in a couple of hours.
5 Likes
Great post mate.
1 Like
8/27/2022
AM workout
Wearing a 30# vest:
1 mile on Airdyne
100 pull ups
200 push ups
250 squats
1 mile on Airdyne
Time ~ 41 min.
Notes: Obviously inspired by the Jim Wendler article, but also very similar to my typical training these days. Riding with the vest, at least for a short mile, was no trouble. Didn’t race through it, and kept the reps clean. This overall mentality is also not so different than Iron Wolf’s training and what @ChongLordUno has been up to: just work hard and get in quality reps each day. No need to label things as “strength” or “conditioning”, worry yourself over rep schemes, or obsess over “optimal” eccentric tension; just focus on hard work and results.
3 Likes
Couldn’t put it better myself
I’m actually stealing this man.
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Which man are you stealing, @antiquity or Jim Wendler? Either would be a nice catch…
2 Likes
8/27/2021
PM bonus work:
100 barbell shrugs
100 hammer curls
Notes: For someone who claims to avoid isolation work, I’ve sure been doing a lot of curls lately.
8/28/2021
AM work:
OHP 5’ PRO: 65, 85, 95, 100, 115, 135 lbs
Superset with 4x5 standing ab wheels
Wearing a 30# vest:
1 mile on airdyne
50 reps OHP @ 95 lbs
30 ring pull ups
100 squats
1 mile on airdyne
Notes: Not too bad. It’ll get hot today so wanted to get this out of the way.
1 Like
My old Airdyne doesnt track speed or distance anymore. About how many minutes is an Airdyne mile?
I give myself 3 minutes for each mile as a time cap. Decent pace but not at all racing.
1 Like