600M Resets man.
They are a different shade of brutal.
The first time I ever done them… it took me a couple of days to recover. It’s not often you actually feel ‘overtrained’ per say however these bad boys take you to that dark place
Damn right. I’ve noticed there’s a huge range in difficulties in the HICs. For example, Fobbit intervals is pretty easy. Even the Strength/Endurance ladders are much easier than the 600m resets, just because they’re over before you know it.
Looking forward to Apex Hills tomorrow! Where I live, it’s really flat so gonna have to seek a hill about 1-2 miles away that’s part of a river trail. Hoping it’s logistically doable once I get there.
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Yeah @antiquity hombre you start to figure out the mainstays and the ‘sprinklers’ so to speak
As long as you’re chipping away man, you cannot fail with this TB shit
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Dumb ass paradigm shift gained from Ageless Athlete
Training for us older gents is all about making RECOVERY gains. We are capable of anything that the young stags can perform however our recovery has to be laser focused.
Never really thought of it like this however it makes perfect sense. So fuxking simple that I actually feel a bit stupid now
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It’s definitely a worthy read. I found myself nodding a lot, because I’ve discovered so many of the same “truths” through my own training. There are several takeaways that I’m implementing that make it worth it to own:
- programming KB swings with the strength days
- The 3/1/3/1… set up of waves/recovery weeks. I really like the idea of going hard on the HICs for three full week throughout a cycle, and then taking a week and focusing more on LSS, S/E, etc…
- Adding an extra rep or set to the “light weeks”.
- Using 75%, 80%, and 85-90% as the standard wave progression, with a 90% TM.
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2/23/2021
HIC workout: Apex Hills
10 hill sprints with 10 KG swings at top (36 KG bell)
Extra: zercher shrugs/holds + neck flexion, 3 rounds.
Notes: I do love hill sprints. Used to do them 2-3x a week at my old house that had, you guessed it, a hill right next to it. Today, I had to drive a bit. That’ll be the problem: do I want to drive 10 min to get to a hill to do this? I’m working remotely so it’s possible now, but that won’t always be the case. I’m hoping to find another closer and logistically easy to get a heavy bell to the top of. If this becomes to tiresome, I’ll switch to the 100m sprint+swings, which I can do at parks right near my house.
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Got some new goodies to add to my collection.
Sizes I now have: 18, 22, 22, 28, 36, and 44 KG sizes.
Now that I’ve gone full geek on KB’s, I have two legit brands in my collection: KB USA and Girya GL. Just got the Girya, and they are really nice e-coated bells. Also, they were a great price and no tax (came from Canada). Here’s one of each in the 22 KG bell (Girya left, KB USA right):
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Dude those are rad! Jealous of that big boy but also glad I don’t have to swing it haha
@antiquity mate I remember you singing the praises about ring dips a wee while back
I’m thinking of programming them into my Grey Man blocks in the next few weeks.
Can you shed any light on your experiences with them please?
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I have had great success with ring training. For ring dips, in particular, I use them in the following ways:
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Unweighted, with reps of 10 to 10+ and accumulating maybe 100 reps. I love to superset these with inverted rows, because obviously the rings are already set up for both. Also great for supersetting with Squats or DL as an assistance in 531.
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Weighted. I usually don’t program them as a main lift with only sets of 5, but still keep the reps at 8 to 8+. I don’t usually load up more than 45 lbs (for heavier dips than this, I like the standard bars). As you know, rings are harder than regular dips already so I don’t like to max out on them by adding a ton of weight.
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Dips to L-sit. These are awesome to practice, but in small amounts. Do a dip, then at the top go to an L-sit. Great for a combo core/upper exercise.
Hope this helps. The only negative to them is moving the rings up and down if you regularly use them for pull ups as well (which I do). I also use them close to the ground for push ups and ring fall outs.
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Cheers @antiquity mate. I’m sold!
2/25/2021
Operator Wave 1 (4/9, 75%)
BSQ: 227.5; 4x5
BP: 215; 5x5
WPUs: BW+40lbs; 5x5
KB swings: 36KG; 4x20
Time ~45 min.
Notes: Moved a bit quicker, and got it in within 45 min. The time was creeping up on these, and I think 45-50 min should be doable for me. Took less time between the BP and WPUs, and then gave myself a full 2 minutes before hitting the BP agaiin.
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You put a lot of these youngsters to shame on here @antiquity mate
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I’ve been saying for a while now that training is the EASIEST part of the process, which is why everyone wants to focus on it.
Anyone can go squat until their eyes bleed for an hour a day: show me what a badass you are for the 23 remaining hours. THAT is where people screw up.
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Fucking amen to that shit
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I’m not even old but yeah, not going to failure all the time, doing some easier work and having some nice nights of sleeps and I do a lifetime PR while dieting down lolololol
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2/26/2021
Operator, HIC
At local track: 600m resets
Run 600m , rest 3-4 minutes. Do 6 times.
Extra: Fat gripz reverse curls, neck harness. 3 rounds.
Notes: Got four of the six in 2:15 or faster (6 min mile pace). Goal is all of them at this pace. The third and fifth ones were slower. Still, an improvement over last time.
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2/27/2021
Operator Wave 1 (5/9)
BSQ: 227.5 lbs; 5x5
BP: 215 lbs; 5x5
WPUs: BW+40lbs; 5x5
Modified Eagle finisher: 5 double KB fronts (22 KG bells), drop to sides, followed by 30 yard farmer’s walks. 4 rounds without setting down bell.
Total time = 50 min
Notes: I should have pushed the finisher harder, but was running out of gas and also the workout was getting long. I felt the need to use double bells, since I now have them. Replaced the typical swings with them.
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2/28/2021
AM work: LSS (first time in two weeks!)
6.27 mile run; 8:55 pace
PM work (easy):
3 rounds (done as a circuit): 10e 1arm KB presses (18 KG), 10 pull ups, 10 roll outs
Then: 10-5-12 DB curls (with 25, 35, 45 lbs)
Notes: It was good to get back out there and push a long, slow run. My goal was no slower than 9 min/miles, and I did that (barely, but wasn’t pushing hard). Running the Black protocol has me only doing this every other week, which is a nice change but also means I feel a bit out of practice when the times comes to put in the miles. Beautiful day out here in NorCal, though, so can’t complain. The PM work was done just to get something in and work out the stiffness.
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