Today turned into a conditioning day more or less…on beau’s evening walk here, he really wanted to run…so i wound up getting in a good amount of running/jogging. Probably another half hour maybe. With getting a taste of running again, im reminded of how much its not fun…but it works.
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Warm up/buy in : 100 kb swings
10 min emom fat grip chins x 5
Landmine press x 10 during remainder of min
- however much of min is left is my rest time *
- finished round 7 at 5 reps but the last couple were iffy. Rounds 8-10 were sets of 3.
10 min emom single arm row x 5
Pushups x 10 during remainder of min
- however much of min is left is rest *
- got through all 10 rounds without changing reps…but just hard enough to repeat next time *
3 exercises/3 rounds/40s work 20s rest each/9 min total
Facepull/flys/row
This got me super sweaty and felt good. Room for improvement on chins. Gonna trying doing kb swings more frequently. I dont know what results i will get from this template but so far its a good one. Simple, effective and doesnt take tons of time…but…simple doesnt mean easy. I will do more of a write up here later.
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Got in some extra conditioning…while playing with the kiddo and dog. Did a bunch of laps of my yard on my bike, as well as a bunch of stone over shoulder. Between the bike and stone and playing with my boy and my dog, i got a real good sweat going and the heart rate was up…but it was fun overall and a nice way to spend an hour or so.
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Conditioning
Beau needed to run tonight…which meant i needed to run. I dont know the distance…it was far enough. Couple stretches were a slower pace and a couple were faster. 20 min or so. Heart rate got up pretty good on our last pull…it was the fastest stretch.
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This has been a rough week in some ways. I am beat…i need to train but all i want to do is arms and i honestly am wanting to do something sort of inspired by arm wrestling. I have always found arm wrestling fun and i have been more seriously following it for a couple years. I have incorporated some stuff here and there too. I saw devon and michael todds match from last night…man was that ever epic. I really wish i could convince my wife to let me compete in some local arm wrestling stuff once covid is over. Previous to covid i had tried too but it was a no go. Oh well.
Enough rambling…its happening cause im so tired.
Warm up - walk Beau (little over a km)
Training - arms and some delts (not following template…mostly just having fun)
Rb tricep push down/curl/face pull tri set x 2 rounds
Thumbless reverse grip curls (barbell) x 3x15
Heavy 3/4 rom barbell curl x 4x7
Meadows tricep push down x 3x12
Overhead extention x 2x10
Fat grip hammer preacher x 4 sets
Fat grip side lateral x 2 sets
Felt good and mentally what i needed. I feel motivated to hit legs tonight now. So i thought i would do a quick write up of how im training now…so i am using a new template that gets you sweating and breathing pretty good while moving some good weights around. Its a blast and i like being on a timer here. That said…im only using it for my main upper body sessions…feeders like the one i just did are gonna be left up to what im feeling. Legs are a different story. At this point in my life, i honestly dont feel comfortable anymore having super sore/tired legs when im up on scaffolding/ladders/stilts/roofs. So i am re-doing my overall approach to leg training. Lower volume, and less exercises. I used to love crushing myself with a crazy leg day…killing myself with high rep squatting, walking lunges and much more. I loved the crippling soreness…but even though i still like those kind of leg days, i dont like feeling uncomfortable on a job site. I think that the latter is more important. So along with lower volume overall, im also gonna lean on some of my conditioning work that im bringing back in to work the legs in an alternate way without dying from doms.
My aim with week to week training is to get in 2 main upper body sessions - chest/back and delts/arms - using the template, a lower volume legs and then some conditioning work…weather thats mini sessions or something bigger. Any other feeder stuff is a bonus. We will see how that goes.
Now that i have trained, my mind and body feel turned on even though im still feeling beat up. Today and tomorrow are busy but in a really good way.
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After playing basketball last night, I’m in the same place with leg training. I’m considering scrapping it altogether. I hate it when my legs want to quit before my lungs.
I’m wondering if daily or almost daily walking lunges (50-100 steps each leg) plus some heavy-ish half squats (for jumping) would be sufficient. I’d like to think the lunges would help push back my lactic threshold and allow me go harder and longer on the court. I also think they’d result in minimal soreness after a couple weeks.
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Yeah lunges have been a favorite of mine for a long time…that and step ups are definitely something i will still do in one way or another. Theres something about step ups that really make my knees feel good
What kind of monster are you?
I never liked step ups - probably because I was introduced to them on the coaching side of things and eventually learned that no one did them right. They’d push off the rear leg really hard and then fall to the ground on the eccentric. I can’t even do a legit one on an 18" box with body weight (controlled lowering and no assistance from the trail leg).
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Yeah its not the easiest to do them in a controlled way or with a controlled negative to…i will admit to a slight push from the non working leg when its a higher box, but its extremely minimal. Lower boxes i can keep very strict. Maybe being 5’9" helps too…
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This weekend has been very busy…but very tough too. For both saturday and sunday, my son has been super cranky and touchy, not listening, making messes constantly and so forth. Between him and our previous engagements, i havent had a lot of time to train…which is fine…cause i managed to get a fair amount done cumulatively.
Over the weekend, i did :
Yard work
Around 7kms of walking with beau (some of that was with the family as well and some of those kms were running not walking)
100 air squats (this was on sunday)
Hangs from the pullup bar
Other various stretches
My arm/delt workout from saturday morning posted earlier
I really wanted to get more conditioning in…but i couldnt make it happen. I was also hoping to get in some step ups and rdls at the very least…but again with our weekend being what it was this was the best i could do.
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Tuesday a.m.
1km walk w./ beau
100 kb swings
Switched up my breakfast…much faster to cook and gives me more time so along with the regular walk that i have, i knocked out 100 kb swings. I want to make kb swings a daily thing for a while if i can…or at least quite frequent.
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Wasnt left with much time to train tonight…so…
Grace wod
30 clean & press for time
Time : 5:20
Been a long time since i did that wod…not as fast as i used to be. Room to improve i guess.
Probably have to start throwing in more wods here and there with my random schedule being what it is. Eating was very on point today…real happy with that.
Walked a total of 3.5 kms today with Beau…thats outside of my day job.
Tomorrow is another day
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Havent trained since tuesday…we are in the midst of a heatwave and started a monster house stuccoing on Wednesday. Early starts, lots of scaffold to deal with, tons of carrying heavy buckets and so on. Had to have a fast pace to try to get ahead of the heat.
Needless to say, im pretty pooped. Put a lot of work in the past 3 days. Still walked Beau of course but no training. Gonna thrown down a quickie tonight and then torture myself in the morning. So i will post my small workout later.
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So i guess i had some heat exhaustion or something from working through the heat wave…i started feeling rough after wednesday, and for thursday/friday i was just trying to do what i could to keep myself going (hydration, electrolytes ect…). Had a wicked headache from wed afternoon till now still and so far this whole weekend i have been exhausted like crazy. I did not expect to feel like this…
Also we got word that we are approved to do a roof that i was almost praying we wouldnt get…its not steep but it is a monster and a half. I dont know when in the schedule we will be doing it…but i am not looking forward to it.
Diet and training for this weekend so far have obviously been in the toilet. For yesterday i ate way too many carbs and salt (not that im counting any numbers) and there was no structured training. I did random bodyweight stuff where and when i could when i felt up to it.
I would really like to get the Isabel wod done today (30 snatches for time) and some other leg work…but we will see how that goes. I need this almost migraine to calm down first.
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Yeah man the heat is no joke. I’ve had a trip to the ER for a near heat stroke before. Almost passed out cutting out plywood on a roof… Got sent home and spent the rest of the day in the bathtub running cold water over myself, full body cramps (arches of my feet, abs, forearms, fingers), vomiting and peeing a color it never should be. One of the most miserable couple days of my life.
Gotta try to stay ahead with hydration… if you’re getting thirsty on the job, it’s already too late. Also, if you’re boozing that just accelerates the dehydration. Stay safe man.
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Man that sounds rough…im glad my thing isnt as bad as that. But yeah heat is no joke for sure…im just not used to it. I grew up a long ways north of here, and even when we moved further south it still wasnt like this. Now i live in southern ab, in a desert like area, and the weather is totally different than what i have had all my life
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Just caught up on a couple weeks of this, you’ve been working hard and training hard. Killing it.
What weight with that Grace wod?
Outdoor labor in the summer… man, that’s a tough gig.
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You’re in good company but don’t feel bad about it. Do you really think your body needed extra stress?
I stood outside with kids at a camp for three days and the temps were low 80s to low 90s and I felt like I was standing under a heat lamp for rotisserie chickens.
I grew up doing landscape work when it was over 100. We had the coldest winter of my adult life and it lasted longer than usual. I guess that threw off my tolerance to heat.
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After 5 winters in very northern North Dakota, anything above 40 degrees makes me sweat.
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Thanks man, appreciate it!