To be fair, when I was younger I would have thought someone pushing 50 would not be able to take their training to new levels. Now that I’m here, I’m not ready to throw in the towel yet.
Unfortunately, some of my teammates already play “walking soccer”, causing us to lose more than we win. 
I would have agreed when i was younger, partly because the role models weren’t there. Now i’m closer to 50 than 15, i can see that what age takes from recovery, it can give back in so many other ways.
I used to follow Tanner on IG however I’m sure he made a post talking about how burpees were a ‘low value movement’
You can guess where this one is going
If you learn nothing else from the current activity on these logs, it’s that we’re all capable of so much more than we’re given credit for. We’re not flabby middle aged dudes that spend their lunch break on the elliptical for 30 min, and then do a “strength” session using pink dumb bells and machines. We’re still capable of always getting stronger, fitter, more capable, and keeping right up with those 20 years our junior (and even kicking their asses). We just gotta work for it, push ourself to new limits, and ignore those who advise us to “turn it down a couple notches”. Keep up the good fight, brother!
6/01/2022
7 am
Strength/prep work:
DB presses: 3x10x45 lbers
1 leg RDL: 3x6ex45 lbers
3x100 feet banded reverse walks
WOD:
6 rounds, 1 min each:
10 Deadlifts (225 lbs), max calories on Airbike for the remaining time.
Rest 1 min.
Completed it, and accumulated 65 calories on the bike.
Notes: Top score in the gym. I think I was motivated by the advice that at my age this type of training will beat me up and wear me down. That said, I’m glad some of you crazies aren’t at my gym to beat my times.
6/02/2022
7:30 am
Some easy work, I might play soccer at noon:
3x(3 snatches + 3 OH squats)
3x3 Hang power cleans
(just keeping it light for practice)
3 rounds:
10 barbell curls, 95 lbs
8 1-armed DB bench press, 60 lbs
10 ab roll outs
3 rounds:
10 plate raises, 45 lbs
10 lat raises, 15 lbers
10 rear delt raises, 35 lbers
100 push ups.
Mobility work
Notes: Relatively easy workout this morning. If I don’t get soccer in, I’ll add a weight vest walk or something similar this evening.
I just noticed I’m officially marked as a “Surge Challenge Member”, as I’ll be giving their new product a try. I’ve never really been into pre-workout supplements (mine are usually coffee and a banana), and the only workout-based supplement I take regularly is whey protein. I’ll be interested to see if this makes any difference.
6/03/2022
7 am
Max lift day at crossfit gym.
BSQ: 315
DL: 365
OHP: 155
Total = 835 lbs
Notes: I had absolutely nothing for DL’s today. After Wednesday’s DLing volume and the overall hit Murph took from me this week, even 365 felt heavy. I went for 405 and didn’t get it, so just called it a day. I hit 400 lbs pretty easily earlier in the pandemic, so know I can do more under more rested conditions. The OHP number wasn’t bad, and the BSQ was fine. I’m sitting at 171 lbs this morning.
6/04/2022
9 am
A bit of a mishmash of work:
3 rounds of:
20 toes to bar
400 meter plate run (45 lbs round 1, 25 lbs round 2, no weight round 3)
Walking lunges with an overhead plate
30 burpees
Notes: I’m a bit worn down from this week, so this workout was definitely not pedal-to-the-metal. Instead, got some sweat going, got loosened up, and got some work in.
6/04/2022
Light afternoon work, before heading to a concert:
3x12 reverse barbell curls w/ fat gripz
3x12 DB curls
100 push ups
3x20 TB shrugs
3x20 sit ups
Just enough
6/05/2022
9 am
Soccer game. We lost 3-1 but shoulda won.
2:30 pm
(put on a 30# vest)
OHP: 5x5x115 lbs
WPUs: 5x5
Roll outs: 5x5
Lat raises: sets of 20 with the following pairs of DBs: 15s, 12s, 10s, 8s, 5s, then did 20 band pull aparts.
Notes: Tough week for me. Not only training-wise, but it was the last week of classes so a ton of stuff going on at work. I give my final tomorrow at 9 am. Family is visiting mid-week, and I have a few deadlines approaching for grants. I’m taking tomorrow off, so wanted to hit the weights this afternoon.
First time doing ab roll outs with a vest. Wasn’t bad at all, but did add some difficulty so I felt okay with doing only sets of 5.
6/07/2022
7 am CF class
50 handstand push ups (broken up in sets of 10, 10, 10, 7, 7, 6)
WOD, 1 min each, 5 rounds. No rest between sets or rounds.
Rower, max calories
Burpees, max reps
Airdyne, max calories
Wall ball throws, max reps
(add total calories and reps) = 271
Notes: Decent score, but I’m dragging a bit this morning. Tough workouts lately, and busy time for work and family. Woke up later today and barely had a enough time to throw down some coffee and bike over to the gym. Finals week, so lots of grading today.
6/08/2022
7 am
3-2-1-3-2-1-3-2-1 Snatches, every 90 seconds. Working on technique, keeping it light.
AMRAP, 9 minutes
10 plate sit ups (25 lb plate)
20 American KB swings (24 kg)
50 jump ropes
(Got 5 rounds plus the 10 sit ups)
Notes: Busy day, so glad to get this in.
6/09/2022
7 am
4 rounds for time:
6 Turkish KB get ups (24 kg first two rounds, 16 kg last two)
10 strict pull ups
0.25 mile run
Time = 22:40
3 rounds:
10 GHD sit ups
10 wipers
10 plank push ups
10 V ups
10 scissors
Notes: I’m finding it easier to hop on my bike and ride over for the 7 am CF class these days. I like that it takes the mental work out of it, and keeps me on a schedule. I also push a bit harder and do things I wouldn’t do at home. That said, I want to keep some pure strength work in each week so I’ll fit something in this weekend.
6/10
7 am
Clean and press 3…2.1 ladders every 2 min. 3 rounds. Only 125 lbs for me but my technique is improving.
For time:
21, 18, 15, 12, 9, 6, 3… of deadlifts (155 lbs) matched with box jumps (24”).
Time = 10:01.
Notes: pretty brutal. 84 reps of each. Good way to start my morning though.
6/11/2022
9 am
Mobility, a bit of cardio, then…
10 rounds, for time:
150m run
7 chest-to-bar pull ups
7 front squats, 115 lbs
7 handstand push ups
Time = 28:31
Notes: This was much harder than I expected it to be. Really becomes a “keep a steady pace, don’t stop moving” mentality. A good way to get in a ton of reps in a short amount of time, though. Only 3 others in the class today, as it’s already pretty warm out here today. Now, off to a coffee shop to get some work done.
6/14/2022
Here’s where I’m at. I’m starting the Surge workouts today so thought I’d post these now. A couple of thoughts:
Ok, here’s a pic this morning of how I look rolling out of bed. I’m 172 lbs these days.
You and me both! Very curious to hear what you think after you’ve had some time with it.
Looking forward to continuing to follow along, in any case.
I’m about to give it a try along with the first workout of the program. The workouts are also a big change for me, but I’m up for giving it a go. I’m still going to keep up with crossfit, though, which has really leaned me out and improved my conditioning. Glad to have you following along!
6/14/2022
Surge Workout 1
Blocks: thighs, lats, triceps, fore arms
Thighs:
1x10xLeg Press; 115 lbs
1x8xLeg curl; 115 lbs
1x10xLeg Press; 115 lbs
(~10s between sets)
Rest 1 min, then using 10s hold at between positions to start and finish, with slow eccentric:
1x10xLeg Press; 2 plates on each side
1x10xLeg Extensions; 100 lbs
1x10xLeg curl; 115 lbs
Rest 1 min, then ~20s of midrange flutters:
Leg Extension, 100 lbs
Lats:
1x8x155 lbs Barbell rows
1x8x50 lbs DB pullover
1x8x170 lbs supinated pull downs
(tried to keep it to 10s between sets)
1x8x50 lbs DB pull over (10s pause to start and finish, slow eccentric)
DB pull over flutters, 20s, 50 lbs
Triceps:
10 rope press downs (can’t remember weight used)
10 dips
10 rope press downs
Seated DB extensions, 10s pause at beginning and end, slow eccentric:
8 reps, 40 lbs
8 reps, 35 lbs
DB extension flutters, 20s
Forearms:
10 seated barbell wrist curls, 55 lbs
10 seated barbell reverse curls, 45 lbs
10 standing barbell reverse curls, 55 lbs
10 barbell wrist curls, pauses and slow eccentric
10 barbell wrist curls, flutters.
Notes: A lot to write down! Definitely took longer than 25 minutes due to logistics and warm ups. I do feel pretty pumped. Had the Surge as prescribed: 20 minutes before and another serving after. Tastes pretty good! Felt energetic but will need more time to gauge its effects.
