I do think I scared the hell out of my cold! Slapping on a weight vest and cranking out the reps is my new cure for whatever’s ailing me. Thanks for the kudos!
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4/15/2022
Noonish
1 mile Airdyne
TB DL, Low Handle: worked up in sets of 2 to a top set of 360 lbs. Followed each with 2 KB jumps, then 2 vertical jumps
3 minutes shadow boxing
(put on 30# vest)
5 rounds:
5 reps TBDL, Low Handle 240 lbs
10 reps KB presses, 22 kb bells
10 reps BB curls, 95 lbs
(remove vest, mobility work)
Notes: Worked out with my son today. He’s a teenager who is starting to take an interest in lifting but prefers to workout with his buddies. Their workouts are objectively not the best, but I try to stay out of it and only offer help when appropriate. But, even with such a simple set up, he still is like “Wait, what I’m I doing now? But I already did this one twice. Was I supposed to not do that?” It reminds me of those on the 531 boards that find Jim’s explanations to be cryptic, complex descriptions of astrophyics.
I went to the doctor’s this morning for a physical. Over the last several months, I’m feeling like I’m dialing back into my better self. My diet and stress levels are much better, pretty much no booze or (regular) bad food choices, and my training is going great. She is my regular doc, so she knows I had been dealing with drop foot, dry mouth, and digestive issues 1-2 years ago. After doing her full check up, she exclaimed “I can’t believe you are doing so well. You have the body of a 20 year old.” I don’t consider myself super vain, but that was nice to hear since I turn 50 next year and a couple years ago couldn’t lift my foot for 6+ months or so.
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Congratulations on the doctor’s visit! You’ve obviously been killing it, but it’s still nice to get some external cues that the hard work is paying off.
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4/16/2022
8 am or so:
Pavel’s workout:
3 rounds:
5 Prying goblet squats
5 bridges
5 KB halos
100 KB swings (36 kg bell), done in sets of 10 in the style he describes in Simple and Sinister.
100 push ups (4x25)
1 hour mountain bike ride through muddy trails.
Notes: More of a “just get in some activity today”-type of day. It was rainy here, so brought in some KBs and did some work inside before the rain let up and I hit the MTB trail.
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4/17/2022
8:30 am
2 miles Airdyne
20 rounds Armor Building Complex (22 kg bells)
1 mile Airdyne
10 round ABC (22 kg bells)
1 mile Airdyne
Notes: Did the ABC’s as single sets, set the KBs down, and went again. Started a new complex every 40s, so the entire thing would take 20 min (if done straight through). Seems like a good pace, but certainly gets hard to maintain as the rounds progress. After 20 rounds my form was starting to suffer so hoped on the bike to recharge a bit.
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4/17/2022
Pre-dinner
100 push ups
14, 12, 10, 8, 6, 4, 2 Pull ups = 56 pull ups
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4/18/2022
7:30 am
(with a 30# vest:)
1 mile Airdyne
50 push ups
20 pull ups
50 squats
(done for 5 rounds)
Totals: 5 miles Airdyne, 100 pull ups, 250 push ups, 250 squats
Notes: I gotta say, this workout is actually pretty easy these days. Like going for a jog. It’s more of a sustained effort than anything else, but it just seems like the right workout sometimes.
3 Likes
4/19/2022
7:30 am
2 miles Airdyne
5x3x130 lbs TB OHP + 3 explosive pull ups
(put on 30# vest)
1 mile Airdyne
3 rounds max ring dips and max rows with vest:
Round 1: 23, 20
Round 2: 19, 16
Round 3: 17, 14
Totals = 59 dips, 50 rows
(2 minutes between rounds)
1 mile Airdyne
(remove vest)
ABC’s with 22 kg bells: 10 rounds starting every 30 seconds
1 mile Airdyne
Notes: Nice one! Finished on tough conditioning that I can usually talk myself out of. Feeling good again after battling a cold all of last week.
3 Likes
4/20/2022
7:30 am
10 minutes Airdyne
8 rounds:
20 push ups
10 KB swings (36 kg bell)
20 squats
10 inverted ring rows
~20 min or so
10 minutes boxing
75 s on / 45 s rest
Notes: I read on another site of someone who came across a super fit older dude (probably mid 50’s or so), and he asked him what he did. Daily work was 10 minutes jump rope, 20 minutes calisthenics, and 10 minutes boxing. So I copied that. Needed a bit more of a conditioning-heavy day and this fit the bill.
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4/21/2022
7:30 am
(put on 30# vest)
1 mile airdyne
20 push ups
10 pull ups
30 squats
10 ring dips
10 ring rows
10 SLDL w/shrugs (22 kg bells)
Repeat 5x
Totals = 5 miles airdyne, 100 push ups, 50 pull ups, 150 squats, 50 dips, 50 rows, 50 SLDL and threw in 100 banded pull aparts.
Notes: Pretty standard workout. I think I’ll go for a Grace WOD or similar in the PM. I didn’t log it but did this the other night with 22 kg bells in 2:09. Great way to get in a short conditioning session and some extra reps of pressing.
3 Likes
4/22/2022
5:30 pm
With 22 kg KBs:
15 clean and presses
15 double KB high pulls
12 clean and presses
12 double KB high pulls
9 clean and presses
9 double KB high pulls
Took about 6. Not racing but working hard.
3 Likes
4/22/2022
7:30 am
2 miles Airdyne
3x(3xTBDLx360 lbs + 2 KB jumps + 2 vertical jumps)
(put on 30# vest)
1 mile Airdyne
5 rounds, with vest:
TBDL: 5x260 lbs
OHP: 10x22 kg KBs
Pull ups: 5 reps
1 mile Airdyne
Notes: Wasn’t feeling especially spry today, so this was more of a punch-the-clock workout. I haven’t had a day off in about 9 days, so tomorrow I’ll take it easy.
4 Likes
4/24/2022
8 am
3 rounds:
1 mile Airdyne
20 push ups
20 swings (36 kg bell)
20 inverted rows
20 squats
20 sit ups
10:45 am
90 min soccer game. (didn’t play the entire game, maybe 60 minutes or so)
Notes: The first workout was just to get loose and get me breathing heavy. The soccer game was the tough workout. We lost 5-4, but could won easily. Not to brag (okay, to brag) but I scored 2 goals and had another assist on a header. Lots of fun and a warm day in Santa Cruz.
2 Likes
4/25/2022
7 am
Crossfit WOD
Involved broad jumps, overheat squats, and rowing.
Notes: I’m trying a few free classes at a nearby spot. Really just to keeps things fresh and try new things. This particular class was tough to judge or me: I suck at overheat squats so can’t really push it for weight (just technique, which still needs a lot of help), so the workout felt more a preparation and mobility session than a real workout. That was fine because I’m sore from soccer, but I’m hoping to get more work in next time. If I like it, I may join for a month and go for 3x-a-week to see what it’s like.
3 Likes
4/26/2022
7:30 am
5 rounds, wearing a 30# vest:
1 mile Airdyne
5 reps OHPx110 lbs (using trap bar)
5 pull ups
5 SLDL w/ shrugs (22 kg bells)
25 push ups
5 pull ups
30 squats
Took about 42 minutes
(remove vest, eat a banana)
5 minutes punching bag (45s on/15 s off)
Notes: Still feeling out different variations of weight vest circuit training. Doing only calisthenics becomes just an endurance effort after adjusting, and doing only heavy barbell circuits just isn’t what I’m after right now. I like having some a mix, but keeping the background of push ups, pull ups, squats, and airdyne in the mix. Also, I like the challenge of keeping the OHP reps crisp and strong as the circuit wears on.
I’ve also forgotten how much I love boxing. I used to do it 10 years ago very regularly; practicing, sparring, drills, etc… I still have a bag and gloves, but they’ve mostly been collecting dust. I love the effectiveness in a relatively short time, and the mix of conditioning, speed, explosiveness, and the fact that I’m no thinking of any of those things while getting the training in.
Notes
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4/27/2022
7 am
Went back to the crossfit class.
Work out was this (called Sonic the Hedgehog):
50 calories airdyne
400m run
3 min rest
25 burpees with jump to bar
25 toes-to-bar
400m run
3 min rest
Do 2 rounds of this.
Time = 33:03
Notes: Got the top time in the class. Pretty much right up my alley, though, so wasn’t unexpected. I think I’m gonna bit the bullet and join for a month, with a plan of going 3x a week. I feel like this will force me to add some variety along with the meeting new people and keeping my motivation high.
3 Likes
Thats cool.
I’m just kind of getting into Wendler’s WALRUS type stuff, (or trying to), which you’ve used extensively it seems.
Any tips, advice? How were your results and experiences on this?
Thanks
I would say may results mirror exactly what Jim says in his writeup here. I feel like I’ve gotten in great overall shape, feel very good and capable all the time (with barbell work I’d often feel beat up), and I really enjoy the structure. My upper body has gotten bigger from all the weighted pull ups and push ups. I’ve always responded well to push ups, and my chest seems fuller even though I haven’t done a bench press in months. I do add variety, as you can see from my log, such as dips, rows, trap bar deads, and OHP. I definitely recommend it as a near-perfect strength/conditioning hybrid, when you add in airdyne to your circuits.
4/28/2022
7:30 am
Quick workout. I’ve got soccer at lunch and want to be fresh for that.
5 min Airdyne
Trap bar DL: 5x5x310 lbs
S/S with 5x5 HLR on rings
(with 30# vest)
OHP: 3x5x115 lbs
3x5 pull ups
Notes: Nothing special about this set up. Decided to cap the weight vest work at 3 rounds. Feel like a gotta eat a bit more to keep up with my workload.
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That’s great and what I wanted to hear really! Thanks for the reply.
1 Like