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Training Training Logs
183

Fiready Week 7, Day 3

Romanian DL @ 8x170, 6x185, 4 x200, 2x220
Supersetted w/
Power cleans from hang @ 3x5
Supersetted w/
Trap bar jump squats @ 3x5

Incline bench press 8x145, 6x155, 4x165, 2x175
Supersetted with
Explosive press @ 3x5
Supersetted with
Med ball overhead press @ 3x5

I feel like I’m becoming bulletproof, or, um, fireproofed. Exercises that used to hurt don’t anymore.

RDLs traditionally aggravate my lower back; I’ve always had pain with even modest weights. Not so the past two workouts while setting modest PRs AND feeling like I have more in the tank.

My incline pressing numbers also seem to be moving along nicely with no shoulder pain.

I’m looking forward to wrapping up this phase and seeing what phase three has in store…I think there’s a day dedicated to peaking strength in the deadlift, row, and bench press.

Eight rounds of physical labor tomorrow, then a long drive to Wisconsin for pizza and fishing.

Back after it on Sunday.

Weight: 171.8 lbs
Calories: 2600ish

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184

Fiready Week 7, Day 4

Eight rounds of:

-Weighted chins x 4
-KB Swing 60lbs x 10
-Hand over hand sled pull 75lbs x 35 feet
-Lunges 15/leg
-Backward farmers walk 100lbs x 65 feet
-Med Ball slam x 10

Knocked this out Friday around 7:30am, drove seven hours to Kenosha, WI to fish, see friends, and eat good Italian food. It was awesome, managed to do everything I hoped but catch a king salmon out of Lake Michigan. I had a shot at one that broke my line. It was all my fault. Nothing to do but try again.

Planned to lift today, but wrecked from today’s drive home and lack of sleep. Plus, I’m still sore af from all those lunges on Friday.

Week eight begins tomorrow.

Weight: 17,000 lbs (probably)
Calories: 2200

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185

Fiready Week 8, Day 1

Four circuits, 90 sec rest between:

-Zercher squat 192.5 lbs x 3
-Bench press 192.5 lbs x 3
-Deadlift 260 lbs x 3
-NG Chin BW +23 lbs x 3

Still worn out from this weekend’s trip. I started falling asleep at work for probably the first time in my life. Got home, drank a Monster and some Surge and ground through.

Everything felt a tad heavy and moved a tad slow. It was tough going, but I made it through. Sometimes, I think these workouts–the ones that are workmanlike, the ones I get through, but don’t dominate–are the ones that matter most. These are the workouts that give you an excuse to quit, but also an opportunity to keep going. I kept going.

Gonna eat some extra food and get to bed extra early tonight

Weight: (forgot to step on the scale)
Calories: 2600

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186

Fiready Week 8, Day 2

Front squats 140lbs x 10, 8, 6, 4
supersetted with
Sled sprint 70 lbs x 200ft x 4

Seated press 105lbs x 10, 8, 6, 4
supersetted with
Two pump burpees x 70sec x 4

I’m all kinds of bloated from my trip to Kenosha last weekend. Oddly, I didn’t eat that much BUT the quality of food was, well, terrible. (But wonderful).

The end result is that I felt sluggish, but strong today. The cardio wasn’t quite there today. I bet it’s back on Friday.

Calories: 2300ish
Weight: 174.8 (was at 178 yesterday…carbs + water = wild weight fluctuations)

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187

Fiready Week 8, Day 3

Romanian DL @ 7x175, 5x195, 3x215, 1x235
Supersetted w/
Power cleans from hang @ 3x5
Supersetted w/
Trap bar jump squats @ 3x5

Incline bench press 7x150, 5x160, 3x175,1x190
Supersetted with
Explosive press @ 3x5
Supersetted with
Med ball push press @ 3x5

Hit a sweet PR for the RDLs. I may have been good for a new incline PR, but judging and adjusting weights on the fly isn’t my strong suit. Anymore, I stay on the conservative side and live to chase PRs another day.

I’m beating the same drum here, but THUMP, THUMP!, this has been an incredibly enjoyable training run. I’ve noticed that I move better, I’m rarely winded, and I may even have the slightest hint of abs when the lighting is just right.

I’m going to be sad when this program ends.

Tomorrow, I plan to knock out the physical labor–which looks the worst workout of the remaining four weeks–early in the am. Then…hunting and fishing the rest of the day, just like a true firefighter.

Calories: 2600
Weight: 174lb

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188

Fiready Week 8, Day 4

Five rounds of:

-Weighted chins x 6
-KB Swing 60lbs x 15
-Hand over hand sled pull 90lbs x 65 feet
-Lunges 20/leg
-Backward farmers walk 100lbs x 100 feet
-Med Ball slam x 15

Every fourth week, the reps/distance for the physical labor session increases by fifty percent while the number of rounds decreases from eight to five. The rounds are significantly more taxing, but the end is always much closer in sight.

While this session was rough, last was worse.

I kinda think that last week’s workout will end up being the most strenuous of the entire plan, meaning it’s all kinda downhill from here.

I’m also officially two-thirds of the way through this plan and achieving new, awesome levels of fitness.

Calories: 2200ish
Weight: 174lbs

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189

Fiready Week 9, Day 1

Block Pulls 275lbs x 5, 295lbs x 4, 305lbs x 3, 315lbs x 2, 325lbs x 1
supersetted with
Farmers Walks 100 feet @ 80lb DBs x 1, 1, 1, 1, 1

Neutral Grip Chins* +10lbs x 5, +15lbs x 4, +23lbs x 3, +30lbs x 2, +40lbs x 1
supersetted with hand over hand sled pull 80lbs @
35 feet x 1, 1, 1, 1, 1

Bench Press 165lbs x 5, 175lbs x 4, 185lbs x 3, 195lbs x 2, 210lbs x 1
supersetted with Zercher Carries*
155lbs @ 100 feet x 1, 1, 1, 1, 1

This workout was interesting. I approached my maximums on the main lifts and then immediately tried to kill myself with Metcon. I’m still alive, so I suppose I’m a failure.

The hand over hand sled drags are difficult, but don’t have the same Metcon effect as, say, KB swings. Farmers walks and especially Zerchers suck the wind, life, and enthusiasm out of me. Zerchers are especially taxing on the core.

I had to make some substitutions due to equipment: DB farmer’s walks for trap bar farmer’s walks, Zercher Carries for sandbag carries, and NG Chins for pendlay rows.

I was surprisingly strong with chins and am good for more weight. Bench moved well, have a few lbs in the tank there, too.

Rack pulls moved…okay.

I’ll start a few pounds heavier on each lift next week and debate adding 6-10lbs to the Farmer’s carries.

Weight: 171.4 lbs
Calories: 2500

190

Fiready Week 9, Day 3*

Sled sprint 35lbs x 65feet @ 80, 90, 100-percent effort
20lb vest sprint x 130 feet @ 80, 90, 100-percent effort
Sprint x 130 feet @ 80, 90, 100-percent effort
Med ball slams** @ 10 x 3

*Hunting and/or saugeye fishing tomorrow evening, so moved a workout up a day. This workout seemed more appropriate to move up in the schedule than Day 2.

**The program calls for hitting a tire with a sledgehammer. I have neither. I do, however, have a medicine ball and fail to see how slamming it to the ground is a wildly different movement.

Sprinting is hard! I’m not sure why, exactly, but after the “feeler” sprints, I kinda dreaded doing the top sprints, similar to how I want to puke a little before a top set of, say, Zercher squats.

I performed the sprints as shuttle runs–my backyard is roughly fifty feet in length. In all honesty, it’s hard for me to judge what 80 or 90 percent effort feels like. I just ran hard, then harder.

I think my next move is a two to three week mini cut. I’m not sure how I’ll structure it, exactly, but hope to lose a little bit of fat, then set myself up for jumping on the gain train with Thib’s Strong as You Look program this winter.

Not sure the details–still have time to think it through–though any advice is welcome.

Weight: 171.8lbs
Calories: 2300ish

191

Fiready Week 9, Day 2*

Deadlift 235lbs x 10, 8, 6, 4
supersetted with
KB Swings 60lbs @ 30sec x 4
supersetted with
Sled sprint 70lbs @ 100 feet x 4

Bench Press 155lbs x 10, 8, 6, 4
supersetted with
DB Thruster @ 30sec x 4
supersetted with
Two pump burpee @ 45sec x 4

*Did the workouts out of order this week to make room for hunting. On Wednesday, I failed miserably at shooting a deer.

This was a fun, challenging, workout. I really enjoy the complexes and found the Metcon movements extra difficult due to blowing hard after the big lifts. After the final couple rounds of sled sprints, my obliques hurt from the sustained heavy breathing.

I’m good for a few more pounds on both of the big lifts next week–not a lot, but 5-10lbs. I’m dreading the third week, which involves adding fifty-percent more time to the Metcon movements.

Again, great program. I’m watching Thibs’ Question of Strength. He’s talking about how power and conditioning are extra important components of programming. This program has both; I just don’t know where to look for the next one…

Weight: ??? (Forgot to step on scale)
Calories: 2500

1 Like
192

Hey Man, you could check out some Brian Alsruhe programs for ideas. He used to post here as “Alpha.” All his stuff has power and conditioning built in. He does lots of circuits and loaded carries and the the stuff you’ve been liking lately. Here’s a few videos from his you tube.

193

Fiready Week 9, Day 4

Six circuits of:
Bear crawl @ 35ft
Sled sprint 70lbs @ 35ft
Hand over hand sled rope pull @ 35ft
Bear crawl @ 35ft
Backwards db farmer’s carry 60lbs @ 65 feet (I don’t have a sandbag)
Medicine Ball slam x 10 (sub for sledgehammer)

For the final block, the physical labor workout and progression is the same as the first block. Today, I ran through the workout, no stopping. I was winded, but nowhere near the disgusting, sweaty mess from eight weeks ago.

I’m in far, far better condition than back then. I also move better, am stronger, and have fewer aches and pains.

Weight: ???
Calories: 2200

1 Like
194

Sounds right up my alley.

Also, I appreciate the reply and the likes you’ve left here recently. Because I created a log for the Surge Challenge, and most everybody quit on those programs, I’m in a lonely corner of T-Nation.

I think @davemccright and @Andrewgen_Receptors are the only other two active posters in the Surge Log graveyard.

I looked up Brian Alsruhe and took a look at the Minimalist and Powerbuilder 3/day week plans. They look about perfect.

I’ve also considered taking one of Thibs’ three days a week plans and adding two Metcon/power sessions. EOD, cycling through all this would take about nine days, but I don’t think that would be a problem if there were three full body workouts during that time.

Have you tried any of Alsruhe’s programs?

Thanks again.

2 Likes
195

The Surge challenge helped me add size for my wedding so I could be an absolute unit for my wedding! That was a fun summer

1 Like
196

It’s been cool to follow along and see you kick ass on this program. I’ve taken a bunch of ideas from it land messed with them on my own, but it’s nice to see the whole plan and how it all fits together.

Your log still pops up in the “regular” log section too, so you’re not as secluded as you think!

I’m glad you found something from Brian that looked cool. And your modified Thib routine would probably work well too. I’ve used the EOD with 3 lifting days and 1 conditioning day, over an 6 day cycle with no problems before.

I’ve never run one of Brian’s routines completely before. Years ago before full routines he’d put out videos with little programming ideas to try. Like how to use his Giant Sets or pairing jumps with barbell lifts and stuff. And I’ve followed other guys’ logs here who were running his routines and loved them. So I don’t feel like I’m totally BS-ing with no experience.

No problem, good luck!

1 Like
197

Ha! That’s a very generous description of what’s happening in here. But the program is dope and I’m a better human being for it.

1 Like
198

Fiready Week 10, Day 1

Block Pulls 285lbs x 5, 300lbs x 4, 315lbs x 3, 330lbs x 2, 340lbs x 1
supersetted with
Farmers Walks 100 feet @ 90lb DBs x 1, 1, 1, 1, 1

Neutral Grip Chins* +15lbs x 5, +20lbs x 4, +30lbs x 3, +40lbs x 2, +50lbs x 1
supersetted with hand over hand sled pull 80lbs @
35 feet x 1, 1, 1, 1, 1

Bench Press 170lbs x 5, 185lbs x 4, 195lbs x 3, 205lbs x 2, 215lbs x 1
supersetted with Zercher Carries*
165lbs @ 100 feet x 1, 1, 1, 1, 1

Crazy weekend. Saw my mom in Detroit, went to the Henry Ford Museum and ate more food than I intended. After driving back this morning, a nap, and some oatmeal, I knocked this session out in the dying afternoon sun. It took about 90 minutes with all the set up.

I felt strong today.

Weight: no idea
Calories: a lot

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199

Fiready Week 10, Day 2

Deadlift 245lbs x 10, 8, 6, 4
supersetted with
KB Swings 60lbs @ 30sec x 4
supersetted with
Sled sprint 70lbs @ 100 feet x 4

Bench Press 160lbs x 10, 8, 6, 4
supersetted with
DB Thruster @ 30sec x 4
supersetted with
Two pump burpee @ 45sec x 4

I survived this workout. I didn’t dominate or skate through; at no point did I think, “Gee, I have a lot left in the tank, wish I was working harder.”

Deadlifts were especially ragged, though bench moved well and I’m good for a few more pounds. This has always been my relationship with deadlifts: I suck at them.

I’ve been unusually tired lately, probably a comination of poor late night decisions, ahem, fishing for saugeye well into the evening, and the demands of this program. I’ll eat a little more today and get to bed a bit earlier tonight.

Next week, the metcon that follows the main lifts becomes more demanding by half.

God help me.

Weight: 174.6lbs
Calories: 2600ish

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200

Fiready Week 10, Day 3

Sled sprint 35lbs x 65feet @ 80, 90, 90, 100-percent effort
20lb vest sprint x 130 feet @ 80, 90, 90, 100-percent effort
Sprint x 130 feet @ 80, 90, 90, 100-percent effort
Med ball slams @ 10 x 4 sets

I snuck this in before tonight’s predicted heavy rain. I keep noticing how I’m not winded like I think I should be, how I used to be even several weeks ago.

At the beginning of this plan, med ball slams were exhausting. Now they’re a mere light refreshment before calling the end to a workout, even after smashing the ball into the pavement with all the force I can muster. I move sooo much better than before, agile, stealthy, and my previously continually aggravated lower back is forgetting how to ache.

My only regret is not having run this program sooner, not training like this sooner, not being able to fully appreciate what I’m capable of until I hit 45.

Calories: 2300
Weight: ??? Probably 172ish

3 Likes
201

Stealthy!

1 Like
202

Fiready Week 10, Day 4

Seven circuits of:
Bear crawl @ 35ft
Sled sprint 70lbs @ 35ft
Hand over hand sled rope pull @ 35ft
Bear crawl @ 35ft
Backwards db farmer’s carry 60lbs @ 65 feet
Medicine Ball slam x 10 (sub for sledgehammer)

Even now, during most workouts, a little voice pops up in my head and tells me to quit. It’s much quieter now than in the past; I’m mostly able to shut my brain off and get the work in.

Today, somewhere around the third round, that voice whispered to me, and the familiar taste of dread rose in my throat in anticipation of the remainder of the workout. I cleansed myself of that bitter taste with a quick gulp of Surge and pressed on.

I wasn’t able to avoid the rain today. I completed most of the work in my basement, running up a flight of steps to drag my sled in the rain. It seemed fitting for someone nearing true firefighter fitness somehow, a man with a purpose–pulling a weighted sled in his backyard–unphased by the elements.

Weight: dunno, keep forgetting to step on the scale, but almost certainly 172
Calories: 2200ish

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