Perhaps a silly question, but if you’re biking to and from work, weekend soccer, etc., is the 2 miles on the Airdyne at the end needed? Or are you doing it just b/c that’s what the template calls for?
@burt128: You’re right, I was initially doing the 2-mile ender simply because that is what Jim Wenlder was doing. But, because of lack of time in the morning and the fact that I’ll be hopping on my bike within 45 minutes or so and heading to work, it’s definitely not needed.
The first 2 miles, though, before the workout is definitely needed to get me warmed up.
1 Like
Yeah, long gone are the days I can lift w/o a warmup.
11/19/2021
AM
2 miles on Airdyne
Strength circuit:
OHP 5x5 @ 125 lbs
WPUs (BW + 22 kg) 5x5
FSQ 5x5 @ 145 lbs
Assistance circuit:
Reverse curls: 3x10@75 lbs
Lat raises: 3x10@20 lb DBs
HLR: 3x8
100 KB swings (36 kg bell)
Notes: Feeling good.
2 Likes
11/19/2021
Update pics. Weighed in at 173.8 this morning. My diet has been pretty consistent and I’ve been doing much better avoiding over-the-top weekend splurges.
7 Likes
Looking good as always you big stud
2 Likes
11/21/2021
Midday:
90 min soccer game (I played probably 75 min). We lost 9-2. They were way better than us, but I got to run around in the sun and it was like 80 degrees in Santa Cruz. Crazy weather we’re having.
1 Like
11/22/2021
AM
2 miles Airdyne
OHP 5’s PRO: 65, 75, 95, 100, 115, 135 lbs
Weight vest circuit (30# vest):
OHP 5x10 @ 95 lbs
WPU’s 5x10 @ BW + vest
KB goblet squats 5x10 @ vest+28 kg bell
Assistance circuit:
3x8 reverse curls (65 lbs)
3x8 lab raises (20 lbers)
Tabata boxing:
5 minutes (45s on/15s off)
3 Likes
11/23/2021
Day mostly off, so headed to the Santa Cruz mountains for a bike ride:
~90 minutes of mountain biking
Notes: Not many others on the trail at this time, which made for a much more fun descent. The climbs up to the top were killer, but the views of the valley made it worthwhile. I love the Santa Cruz mountains, and I was pretty much under the shade of redwood trees the entire ride.
6 Likes
11/24/2021
AM
Barbell Pull Progression:
Snatch Grip High Pulls: 2x8 @ 115 lbs
Clean Grip High Pulls: 2x6 @ 155 lbs
Clean Pulls: 2x5 2 205 lbs
Barbell Shrugs: 2x10 @ 255 lbs
Deadlift: 1x5 @ 300 lbs
Weight vest circuit (30# vest):
5x20 push ups
5x10 pull ups
5x10 SLDL’s with 22 kg bells
Assistance:
Reverse curls: 3x10 @ 65 lbs
Pull aparts: 3x25
Conditioning:
10x15s Airdyne Sprints (45s rest between)
Notes: I’m using the principles of CT’s latest training articles on circuits and metcon, and integrating my favorite weight vest circuits into it. The template:
- Main strength movement (OHP, DL, Squat, BP)
- Weight vest circuit (push, pull, lower, often just a weighted bodyweight move)
- Assistance circuit (3 rounds of some easier stuff)
- Metcon work (Airdyne, KBs, boxing, etc… Nothing too long here)
4 Likes
11/25/2021
AM
2 miles weight vest walk (30# vest) with a 0.5 mile Farmer’s Carry (holding 22 kg bells)
Notes: This was a nice balance balance between hard and easy conditioning. I broke up the half mile FW’s into 4 long carries, essentially 220 yards each. I would have to set them down and shake it out 1-2 times during this distance. Then I would drop them, walk a half mile in the vest, and return for another 220 yard carry. Took about 40 minutes in total. Overall, not a bad way to start Thanksgiving.
2 Likes
11/26/2021
AM
2 miles Airdyne
Bench Press (sets of 10): 115, 155, 205, 225 lbs
Weight vest circuit (30# vest):
Push ups 5x20 @ BW + vest
Inverted ring rows 5x10 @ BW + vest
KB goblet squats 5x10 @ vest+28 kg bell
Assistance circuit:
3x10 hammer curls (45 lb DBs)
3x10 tricep extensions (35 lbers)
Conditioning
3 x 0.5 mile sprints (took between 1:05 and 1:07)
Notes: Energy to burn after yesterday’s eating extravaganza.
3 Likes
11/27/2021
Midday
~1 hour of mountain biking
Notes: I’ve been sleeping really well lately, past 7:00 the last two mornings which is pretty much unheard of for me over the last several years. Been eating like a champ these last few days (like most of us), so maybe that’s triggered a deeper sleep and recovery. Who knows, but glad for the extra sleep.
This ride was pretty mild and non-technical, but fun and a good way to get in some moderate cardio work and spend some time with my kids. Squat-focused workout tomorrow!
2 Likes
11/28/2021
AM
2 miles Airdyne
Front Squats 5’s PRO: 65, 95, 115, 135, 155, 175 lbs
Weight vest circuit (30# vest):
Push ups 5x25 @ BW + vest
Inverted ring rows 5x10 @ BW + vest
KB goblet squats 5x10 @ vest+28 kg bell
Assistance circuit:
3x8 reverse BB curls (80 lb DBs)
3x10 lat raises (20 lb DBs)
Conditioning
5 minutes boxing (45s on/ 15s off)
Notes: For these workouts, the WV circuit is the killer. The 5’s PRO or similar is mostly warm up sets, with only the last couple being challenging. I get in jumps, throws here. The circuit is tough, and I try to move from each exercise with minimal rest and then take a breather between rounds. The assistance is almost like a cool down, and the final conditioning is short but tough.
3 Likes
11/30/2021
AM
2 miles Airdyne
Strength circuit:
OHP 5x5 @ 135 lbs
FSQ 5x5 @ 155 lbs
WPUs 5x5 @ BW+22 kg
Assistance:
DB curls 3x16 @ 35 lbs DBs
Plate raises 3x10 @ 45 lb plate
Conditioning:
5x20s Airdyne sprints (40s breaks between)
Conditioning II:
Fast bike ride to work to take a job candidate out to breakfast. ~12 minutes
Notes: Had to start early (pre-7 am) to get this in. I think this is the first time I’ve done 5x5 OHP with 135 lbs. Was a bit of a struggle but got through them without grinding the weight up. Definitely have improved my pressing strength over this last year or so.
3 Likes
12/01/2021
AM
10 miles Airdyne
50 hanging leg raise (knees-to-elbow on rings)
100 KB swings; 36 kg bell
Notes: Done as 5 rounds, which makes it mentally easy to get done. I really didn’t feel like working out this morning, but (as always) very glad to get this in before work.
2 Likes
12/02/2021
AM
2 mile Airdyne
Barbell Pull Progression:
Snatch Grip High Pulls: 2x6 @ 115 lbs
Clean Grip High Pulls: 2x6 @ 155 lbs
Clean Pulls: 2x5 2 205 lbs
Barbell Shrugs: 2x10 @ 255 lbs
Deadlift: 1x5 @ 305 lbs
Weight vest circuit (30# vest):
3x10 KB presses (22 kb bells)
3x7 pull ups
3x10 SLDL’s with 22 kg bells
Farmer’s walks
2x there and back with 36 & 44 kg bells
Notes: I started later this morning and didn’t eat beforehand. Was actually strong with the lifts, but could feel myself bonking by the end. Went a bit more conservative on the WV circuit and FW’s.
4 Likes
12/04/2021
Soccer, 45 min.
Notes: Was going to try for an AM yoga session, but get caught up in emails.
2 Likes
12/05/2021
AM
2 miles airdyne
Barbell strength (CT’s 2-workout program):
Bench press 4x6 (4-0-1 pace): 205 lbs
Zercher squat 4x6 (4-0-1 pace): 155 lbs
Pulling work: (circuit-style, wearing a 30# vest)
3x5 pull ups
3x10 inverted ring rows
3x16 DB curls (25 lbers)
2 x there-and-back farmer’s walks: 44 kg + 36 kg bells + weight vest
Notes: Might go for a MTB ride later, so didn’t want to push the squat work too hard. Also, dragging just a bit after a tough work week so no need to kill myself but still felt like I got some quality work in.
2 Likes
12/05/2021
An awesome ~90 minute mountain bike ride in the Santa Cruz mountains.
Notes: Really beats a Airdyne session in my garage, I gotta say. Beautiful day out here today, with highs in the 60’s. Hitting a Brazilian Steakhouse for dinner, too. Would be a perfect day if I didn’t have to prep for a really slammed week at work.
3 Likes