2/04/2022
AM
2 mile Airdyne
5x5 OHP 125 lbs
5x5 WPUs BW+28 kg
5x5 FSQ 165 lbs
1 mile Airdyne
100 curls (lots of varieties)
100 push ups
Notes: This kicked my ass. The first round (I did the heavy work circuit-style) was a tough task at 7 am. Felt better as I got going, though.
2/05/2022
10 AM
5.33 mile run @ 8:16 min/mile pace(!)
3 PM
Pull ups: 20, 16, 12, 8, 4 = 60
Push ups: 40, 32, 24, 16, 8 = 120
Notes: Woke up with crick in my neck, and opted against hard conditioning so headed to the trail for a long jog. Brought my watch, and almost left it because I wasn’t going to push it at all. Started off feeling pretty good, and then after a bit I heard Siri say “1 mile, 8:02 pace” and I was shocked. Also inspired to keep up a good clip. Finished at just over 8:15 and was never out of breath at all or tired. Who’d have thought consistent training would pay off?
Got in some pull ups and push ups later. I’m now at the point where the fatigue of pushing conditioning has worn off, and I feel pretty capable. One week left of “Base Building”.
2/06/2022
9 AM
At track:
6 x 400m repeats. Each under 90 seconds, with 3 minutes between runs.
In garage immediately after, for speed
3x20 fast OHP/press press hybrid (65 lbs)
3x20 pull ups (ugly crossfit style
3x20 explosive sit ups
(took ~6 min, with 20 seconds between each round)
Notes: Feels like I’m slowly but surely getting my speed back. Getting leaner and faster, which feels great. Have done a dry January and have kept it going, and I’ve noticed cutting out weekend beers really does make a big difference.
2/08/2022
6:30 AM
Bodyweight/mobility
1 mile Airdyne
Warm ups/jumps/throws
1 mile Airdyne
Main strength work using 5, 4, 3, 2, 1 reps with increasing weight each round:
OHP: 115, 125, 135, 145, 150
Weighted pull ups: BW+ 18, 22, 28, 36, 44 kg’s
Front Squat: 145, 165, 185, 205, (225)
**tweaked my neck on the heavy single of pull up (seems strange to tweak a neck on this), so didn’t try for the 225 front squat that was to come next.
1 mile Airdyne
3x15 barbell reverse curls (65 lbs)
3x15 lat raises (15 lb DBs)
120 push ups
120 pull aparts
100 shrugs (pair of 22 kg bells)
1 mile Airdyne
Notes: Was inspired by Jim Wendler’s approach to WALRUS training, where you break things into smaller increments and start with a 1 mile Airdyne each increment. Keeps you focused on a smaller task. Bummed I tweaked my neck (it has been a bit tweaky this week, though) but glad I played it smart and shut down my strength work after that. I think the 150 lb OHP was a PR for me.
I’ve done this too. You’ll be mindful of your neck for the next few days anyway because you’ll be able to feel it. But it goes away after a few days.
Hoping you’re right. It got stiffer as the day went on yesterday, but feels better today. I’m definitely going to steer clear of heavy barbell work until it the pain/stiffness subsides. Thursday was my planned off day, but I’m switching it with today to give my neck a full day’s rest.
2/09/2022
(Recovery day from sore neck)
AM
2 mile walk
PM
Abs, mobility, 2 mile walk
Notes: Neck felt better as the day went on. Was very sore and stiff the day before. I think it’s that last “oomph” when doing really heavy weighted pull ups to get my chin all the way up. I did WPU’s with +88 lbs and +98 lbs, and I’m not doing that any more.
2/10/2022
AM
1 mile Airdyne sprints x 5
Times: 2:16, 2:17, 2:13, 2:16, 2:12
5 rounds:
50 yard farmer’s walks, 20 shrugs, 20 push ups
Notes: Those airdyne sprints are no joke. I rested 3 minutes between, and pushed each one pretty hard. Immediately did some light carries (pair of 22 kg bells) and high rep shrugs/push ups.
Tomorrow is my last strength workout of the TB Basebuilding. After tweaking my neck, gonna adjust the workout some.
Yep, that’s exactly what caused mine, too. Instead of trying to look “over the bar”, I’ve taken to looking down when doing pull-ups — that way you don’t strain your neck at the top of the range of motion. And you know you’ve reached the top of the ROM if you can see the top of the bar.
Or, you can do as @SvenG does, and do them with eyes closed. That solves it too. 
Glad you’re on the mend! It gets better more quickly than you’d expect.
2/11/2022
7am
2 miles Airdyne
Strength work circuit, done as 5, 4, 3, 4, 5 reps
OHP: 115, 125, 135, 125, 115 lbs
Weighted Pull ups: +18, 22, 28, 22, 18 kgs
Front Squat: 145, 165, 185, 165, 145 lbs
1 mile Airdyne
Accessory circuit: DB curls, skull crushers, lat raises. Nothing fancy or special.
Notes: This is the last of the strength workouts of the template I was running. I opted to not go any heavier due to straining my neck last workout. Feels good to stick with this one for 8 weeks, and looking forward to doing some more weight vest work.
@oldnattychris : thanks for the pull up tip. Kept me gaze slightly downward and didn’t feel a thing in my neck. I use rings, but even with those that last attempt to get all the way could be tweaky.
2/12/2022
9 am
I’m down in SoCal visiting family, and went to a 24-hour Fitness with my wife’s brother-in-law (is it my BIL too? I always get these things screwed up). Anyway, had planned on a typical workout in my usual style, but saw they had some really cool stuff including a sled on astroturf. Decided to wing it and try some new things.
10 minutes box jumps, calisthenics, mobility
5 rounds:
20 yard sled push
15 dips
10 pull ups
Time = 8:20 (totally meaningless as I have no idea how much the sled weighed, and I’ll never be in that setting again).
3 rounds:
15 face pulls
15 back raises
3 rounds:
10 ab sled things
10 explosive sit ups
10 Russian twists
5-10 minutes in Sauna
Never been in a sauna. It was 185 degrees, and I didn’t really like it much. When I came out my eyes were bloodshot and my face all red.
2/13/2022
Long day of driving, then heading to a Super Bowl party.
Got in 15 minutes of:
Mobility work
100 push ups
100 sit ups
That’ll have to do. Tomorrow I have a full WaLRUS planned, so I’ll be rearing to go when I hit that.
2/14/2022
7 am
Full Murph/WaLRUS
30# vest
2 miles Airdyne
100 pull ups
200 push ups
300 squats
2 miles Airdyne
Notes: Didn’t time it on purpose so I wouldn’t be trying to beat any specific time. The volume of this really creeps up by the end. A great way to start the week and use some of those Super Bowl calories.
I’m glad that worked! 
2/15/2022
7 am
2 miles Airdyne
TB DL (sets of 5): 160, 170, 210, 230, 280, then 300 lbs x10
15 broad jumps mixed in during warm up sets
Put on 30# vest
1 mile Airdyne
TBDL (5x230)x5
Ring dips 5x10
Pull ups 5x5
(remove vest)
1 mile Airdyne
Curls mechanical drop set (reverse barbell, barbell, 35 lb DBs)
Lat raises drop set in sets of 22 reps (15, 12, 8 lb DBs)
Notes: Blending 531 work with weight vest work. Was going to wear the vest the whole time, but thought better of it. Also, I’m taking a short break between each new phase, coming in for orange slices and a short 5 minute breather.
So thinking of this as:
Airdyne
531 strength work + jumps/throws
Airdyne
Weight vest supplemental work (5 rounds)
Airdyne
Isolation work (keeping this short and sweet)
2/17/2022
7:30 am. 531 OHP 5’s week + Walrus work
1 mile Airdyne
OHP: 531 warm ups and jumps (55, 65, 85 lbs)
High pulls: (5x115 lbs) x 3
1 mile Airdyne
OHP 531 working sets: 5x95, 5x105, 10x115 lbs
(put on 30# vest)
1 mile Airdyne
5 rounds:
10 KB presses (pair of 22 kg bells)
10 Inverted ring rows
(take off 30# vest)
1 mile Airdyne
100 push ups
100 band pull aparts
Notes: Minimized lower body work because I’m playing soccer at lunch.
1 mile Airdyne
Solid pressing, my friend!
Thanks for the praise. Still trying to find the right balance of barbell work, weight vest work, and conditioning that fits into my schedule. These workouts are taking about an hour, which is doable, and the different “phases” within the workout are keeping me focused.
Nice work you’ve been doing, as well.
2/18/2022
7 am, hard conditioning day
6 x 0.5 mile Airdyne sprint
2 there-and-back farmer’s walks
3 x 10 face pulls
Notes: The 0.5 mile AD sprints were perhaps the single hardest conditioning thing I’ve done in recent memory. I got them each done in 60 seconds on the dot, which requires a huge effort the entire time. I would then walk and down the sidewalk for 4 minutes, having to talk myself into getting back on the bike and repeating the effort. Once I’m at about the 40 sec mark, it just becomes a “hang on and grit my teeth” effort.
Was going to do more elaborate farmer’s walks circuits, but I was too wiped out. Two were good.
2/19/2022
9 am
1 mile Airdyne
BP 531: 5x115, 5x145, 5x155, 5x185, 10x205 lbs (did throws with warm ups)
Put on 30# vest:
2 miles on Airdyne
5 rounds of:
5 pull ups
20 push ups
5 pull ups
8 goblet squats (36 kg bell)
1 mile Airdyne
(remove vest, eat orange)
3x20 DB curls (35 lb DBs)
3x25 band pull downs
3x25 pull aparts
Notes: This was my first time benching in a long time. Felt a bit tweaky on my shoulder and wrist, and 205 lbs felt more like 225. Also, I don’t understand why goblet squats wearing a vest are so much harder than they should be. It’s like a multiplier effect or something.