P&FLT - c1w2d7
Saturday - 10 July 2021
Workout: Easy conditioning, 0800-0900 (60 minutes)
Weighted vest walk - 12 kg - 35 minutes
Bike@120 bpm - 15 minutes
Fasted. Humid again, nice sweaty mess. Calf work and burpees to follow.
3 Likes
P&FLT - c1w2d7
Saturday - 10 July 2021
Workout: Calves + extra conditioning, 1010-1030 (20 minutes)
SL CR - mtor - L/R - 15x6, 20x6 | 25x6 + isofail: 27s
50 1-pump burpees + air squats - 10 reps, EMOM - 5 minutes
50 1-pump burpees - 10 reps, EMOM - 5 minutes
Ate breakfast, took care of a few things around the house, knocked these out. Went straight from burpees + air squats to just burpees, for 10 minutes total. Getting 10 burpees + air squats EMOM was harder than it looked on paper; need to work into a full 10 minutes of those. But got the HR up, feeling good now.
Edit: 10 burpees + air squats EMOM is hard to do without getting sloppy. So rather than working into 10 minutes straight, maybe work into 10 reps every 90 on the 90 for 15 minutes or something like that. Just a thought…
3 Likes
P&FLT - c1w2 - summary
Pretty happy with training this week; met all of my goals. Eating was a bit rough—too much birthday junk, so back on track this week.
Goals for Week 3:
- Complete all 4 lifting workouts within 45 minutes
- Continue extra conditioning and direct calf work
- Add 2 kg to weighted vest for easy conditioning walks (14 kg total)
- Eat clean
It’s a 1s week, so higher percentages, but I’m expecting to crush the reps.
2 Likes
P&FLT - c1w3d1
Sunday - 11 July 2021
Workout: Easy conditioning + calves + extra conditioning, 0800-0900 (60 minutes)
Weighted vest walk - 14 kg - 35 minutes
SL CR - mtor - L/R - 15x6, 20x6 | 25x6 + isofail: 28s
100 1-pump burpees - 4x25, 30-second rest periods
Fasted work, got it done. Looking to try a round or two of @kdjohn’s jump rope tabata for some extra movement a bit later this morning.
2 Likes
P&FLT - c1w3d1
Sunday - 11 July 2021
Workout: (More) extra conditioning, 0940-0955 (15 minutes)
Jump rope tabata - 8x20/10 - 2 rounds, 2 minutes rest between
Still fasted, nice and quick. HR to mid-150s by end of first round, recovered to mid-110s during rest, up to low-160s by end of second. Nice calf burn by the end, too. I like this one!
3 Likes
Following this as we seem to have some similar goals. How old and tall are you?
If you are interested in gradually adjusting the time on EMOMs, I use the GymNext Flex Timer free app. Has a lot of flexibility and you can set your interval times easily.
Thanks for dropping in, @jdm135. Glad to have you along for the ride.
I just turned 43 last Thursday, I’m about 5’7" tall, and last time I weighed myself I was about 195 lbs. I recently updated my top post with new goals, etc., but the original version from when I joined the forums a few months ago is there too, in case you’re interested.
And thanks for the pointer about the app—I’ll have to check it out!
It’s a great little ass-kicker.
1 Like
P&FLT - c1w3d2
Monday - 12 July 2021
Workout: Press, 0845-0940 (55 minutes)
Warm-up
Throws + jumps
Begin: 0900; End: 0938; Duration: 38 minutes
Press - 50x5, 65x5, 75x5 | 85x5, 95x5, 105x5 | (85x5)x5
Band face pull - red - 25, 25
Bulgarian split squat - L/R - BW - 20, 20
Pull-up + chin-up - BW - 8+8+4+4, 6+6+4+4, 5+5
OA row - L/R - 35 - 25, 25
KB swing - 20kg - 25, 25
Man, same old story: main lift felt great, assistance was rough—I don’t feel like I’m adapting to the assistance volume, at least not yet. Do I need to eat more?
Nah, not tired, just under-conditioned and mentally weak—screw that, I power through. And I wouldn’t want it to be easy. Not really.
Tried a narrower grip on the pull-ups today, definitely felt stronger. Pretty sure this version uses more biceps, because I felt weaker in the chins that followed. Got 54 total reps in just 10 mini-sets across the 3 prescribed sets, so… progress?
Burpees to follow later this morning.
3 Likes
Jim would almost always answer, “Yes.”
P&FLT - c1w3d2
Monday - 12 July 2021
Workout: Extra conditioning, 1050-1105 (15 minutes)
100 1-pump burpees - 2x50, 60-second rest between
This variation felt easier than 4x25 for some reason… Anyway, they’re done.
2 Likes
Okay, cool. I’m not opposed to more (good) food, just didn’t want to jump the gun. JW says people begin to see changes in Weeks 3-4 of this template, and I just started Week 3.
The other thing you can do for the assistance is fewer sets, lighter weight and more reps. Sometimes I’ll do that if I’m feeling particularly beat up one of the weeks. Great way to flush a muscle and joint full of blood.
Assistance sets are actually prescribed in this template—one following every warm-up, main, and supplemental set, with the point of building work capacity. Pretty sure I’m still just developing that capacity, but I can lower the weight and push up the reps on some moves if I need to. And eat more!
Thanks for the input—I appreciate it.
Oh right right, I forgot you were doing Prep and Fat Loss. My bad.
No worries, man—I really do appreciate the input!
1 Like
what are your expectations regarding the assistance work ? Should it be easy or challenging ?
Hm, good question. I’m expecting it to get easier with time. But I’m only just starting Week 3, so… There’s my lack of patience. It’ll be a different story if things haven’t improved in another few weeks or so, maybe.
Are you progressing the weights on the main work each week. You may find that as the main work gets harder it means the assistance is still always a little challenging.
I’m using the prescribed percentages, which follow 3/5/1 for this template. The main lifts are generally tough but smooth—not grinding out reps yet—so my TMs are good and the higher-rep assistance isn’t interfering… The assistance just spikes my HR and has me breathing harder than I would’ve guessed initially.
But it’s something to watch. This 6-week template is designed to give, “a little kick in the ass and improve your general fitness level,” and that’s exactly what’s happening.
My Assistance is tough! and Should I eat more? thoughts are mostly because I’m learning to eat for performance, so I’m just trying to be mindful of mental/conditioning weakness v. actually under-eating. My current gauge is the main/supplemental work, so in the end I think I’m on track.
Does that make sense?