They already are. It’s so interesting how we look at pictures of ourselves and we see one thing but others see something completely different. You have made amazing progress during this time, and it will be easy to drop the “fluff” later, but the gains will remain.
2 Likes
P&FLT - c1w2d4
Wednesday - 07 July 2021
Workout: Easy conditioning, 0640-0725 (45 minutes)
Weighted vest walk - 12 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 9:21
Weighted vest walk - 12 kg - 14 minutes (from park)
Feeling really good this morning, pushed harder than last week: just over 1:02 per lap on average. HR in 160s by second lap, stayed there until I broke 170 in the final lap. Back down in 120s by the time I started walking home.
Appetite was way up yesterday, so I fed the beast. Lots of meat and eggs, some greens, grains, and dairy. Oh, and two silver-dollar sized oatmeal chocolate chip cookies my daughter made. Normally if I were eating these, I’d have like 20 at one time—no joke—so we’ll call that progress. But you know what: it felt really, really good to say, “Thank you, sweetie, for making those cookies—they were awesome!” rather than, “No thank you, kiddo—you know I can’t eat those.” which is how it used to be.
Calf work and burpees later today, but I got home from the run to find we’ve lost power, so I’ve gotta deal with that and get the kiddos to swimming…
Edit: This morning’s work was fasted.
5 Likes
P&FLT - c1w2d4
Wednesday - 07 July 2021
Workout: Calves + extra conditioning, 0955-1015 (20 minutes)
SL CR - mtor - L/R - 15x6, 20x6 | 25x6 + isofail: 26s
100 1-pump burpees - Time: 8:25
Still fasted, but now I’m hungry. Burpees were slower than Monday, but they actually felt a lot slower than they were… Guess that’s a good thing?
2 Likes
Wow! This is amazing progress!
And now if you’ll excuse me, I appear to have something in my eye . . . 
5 Likes
Try and get out the habit of doing burpees for time.
Focus on technique mostly.
Also vary your rep schemes
Eg
10 x 10 EMOM
4 x 25 30 secs recovery
2 x 50 60 secs recovery
15-14-13 etc
Your times will come crashing down man
Great ideas here, man—thanks for suggesting the change of pace!
1 Like
Anytime my man
I’ve found this to be key as well. Make each one count and don’t race the clock.
1 Like
@ChongLordUno, @antiquity - I’m curious: should I be looking at burpees as something more than just a way to get my HR up for some period of time?
You’re talking about technique, rep schemes, etc. I’ve been thinking about them as effectively equivalent to the runs I’ve started doing—but preferred because I really just don’t like running all that much. Burpees are somehow more fun. Or more challenging, at least.
Input appreciated.
Iron wolf will say don’t post times on burpees because the goal is not to do fast sloppy reps. He also says doing burpees is calisthenics and not conditioning (which should be done separately). I would say they are a strength-endurance exercise much like the base building of tactical barbell. I would aim for keeping the work going at a steady clip but not at the expense of form. IMO (might not be shared with everyone) once you’re gassed and are flopping your burpee session is over.
This philosophy is similar to pavel’s regarding KB work (as laid out in Simple & Sinister) and also how Wendler prescribes his Walrus work.
Now both wendler and pavel will occasionally schedule a testing session where they really push for time. But the majority of the sessions are training. I take the same approach with burpees and it seems to align with iron wolf’s philosophy as well.
2 Likes
Great stuff here, @antiquity. Thanks for the response. I haven’t read Pavel, but the comparison with Wendler’s Walrus training and testing sessions makes a lot of sense to me.
In any case, I’ll start incorporating these ideas in the weeks ahead, as I really like the added challenge the burpee workouts provide.
1 Like
P&FLT - c1w2d5
Thursday - 08 July 2021
Workout: Bench, 0915-1005 (50 minutes)
Warm-up
Throws + jumps
Begin: 0926; End: 1001; Duration: 35 minutes
Bench - 85x5, 105x5, 130x5 | 150x5, 175x5, 200x5 | (150x5)x5
BPA - red - 25, 25
Bulgarian split squat - L/R - BW - 15, 15
Chin-up + pull-up - BW - 7+7+5+5, 6+6+4+4, 4+4+2+2
OA row - L/R - 35 - 25, 25
KB swing - 20kg - 25, 25
Feeling lethargic today, and like I was moving slowly. Got the work done, though, so that’s a win.
Bench felt really light today, everything else went about the same as usual: tough, HR up, good pump, but progressing. Didn’t reduce mini-sets on pull-ups/chin-ups, but did get more reps early on: 22 reps per move across first and second sets. Also got 5 more reps per side on one-arm rows, so that’s progress, too.
Burpees to follow a bit later. Thinking of 4x25 with 30-second rests between, per the discussion above.
3 Likes
P&FLT - c1w2d5
Thursday - 08 July 2021
Workout: Extra conditioning, 1120-1135 (15 minutes)
100 1-pump burpees - 4x25, 30-second rest periods
Tried something new; definitely different, like mixing things up. Still calling these burpee workouts “extra conditioning” because, well… just because.
2 Likes
I highly recommend Power To The People! by Pavel — not necessarily for the program itself (which is about as barebones as you can possibly go), but for the philosophies behind it and throughout the rest of the book. Pavel has been around some of the brightest strength/sports minds in Russia and it absolutely shows.
He also has a great interview with Joe Rogan on YouTube somewhere. Not that I love Joe Rogan, but Pavel is just such a wealth of information.
2 Likes
Good stuff man, getting through workouts when you feel like this is what gets you where you need to go.
Anyone can hit the workout when they feel great and are fired up.
Winners train when they don’t want to.
Because winning is a choice.
3 Likes
Love this! I need to put it on my weight room wall or something.
Cheers, mate.
1 Like
Thank Jocko my man
1 Like
P&FLT - c1w2d6
Friday - 09 July 2021
Workout: Deadlift, 0855-0955 (60 minutes)
Warm-up
Throws + jumps
Begin: 0910; End: 0951; Duration: 41 minutes
Deadlift - 95x5, 120x5, 150x5 | 175x5, 200x5, 230x5 | (175x5)x5
Ab wheel - kneeling - 20, 20, 20
Dip - BW - 25, 25
Chin-up/pull-up - BW - 8+(6+2)+4+4, 6+6+5+(3+2), 4+4, 3+3
Push-up - 30, 20
Ugh—beast of a day!
The barometer was reading 95%; it was almost raining in there today. I’m a super sweaty mess.
Thought about doing this workout fasted, still felt full from birthday treats yesterday evening. But put down some eggs, turkey bacon, and cottage cheese anyway, and I’m glad I did.
Deadlifts were good, left SI joint not as touchy as last week. Dips are still leaving me winded: HR spiked above 180 again on the last set, and it was up in the 160s and 170s after most of the remaining assistance moves. Let it recover to the 140s before proceeding with next set of deads, but that never took too long. Alternated between dips and chins/pulls and then chins/pulls and push-ups again, didn’t need any mini-sets in the last two regular sets to hit 60 for the day. Pull-ups remain weak, particularly relative to chins. Might try a narrower grip—my current setup is quite wide, maybe I’d do better with a narrower grip.
Sled push to come a bit later.
2 Likes
P&FLT - c1w2d6
Friday - 09 July 2021
Workout: Hard conditioning, 1035-1050 (15 minutes)
Sled push - 16x50 yds, 177 lbs
Goal: 15:00; Time: 13:26
Got it in before the rain, and in pretty good time too. Felt it in my lower back today, left side in particular. Not painful, just tired. Everywhere.
And man, it’s now raining with a vengeance!
2 Likes
P&FLT - c1w2d6
Friday - 09 July 2021
Workout: Extra easy conditioning, 1610-1645 (35 minutes)
Weighted vest walk - 12 kg - 35 minutes
Ate some leftover birthday treats, feeling guilty, decided I should walk. It didn’t undo the calorie delta, but it did make me feel less… bleh?
2 Likes