Incline treadmill walk
2.0 miles / 287 calories / 32:19 minutes
Following CT’s Best Cardio for Naturals, I’m going to change up my row sprints a bit to focus on going as hard as I can for 60+ seconds each round rather than trying to game out a 2 minute race. I’ll use the 1,000 calories/hour mark as my fail point. It usually takes me about ten seconds to get up to that intensity (4 or 5 strokes). From there I can usually keep the intensity above 1,000 calories/hour for about a minute. I’ll work on rounds of those (at least three, no more than ten) with two minutes rest in between. I might even superset them with jumps.
I’m also going to shorten the treadmill walking down to 2 miles instead of three. It’s starting to get a little tedious at 3 miles/48-49 minutes. By comparison, two miles = about half an hour. I can manage that.
One weight loss hack I’m deploying against my late night snacking is weighing myself in the evening after dinner. Knowing that I’m likely to lose another pound or two overnight if I don’t screw up post-weight in might be the incentive I need to go to bed a little hungry from time to time.
Trying out a new version of this workout. I reach a 1,000 cal/hour pace after about three strokes. Goal is to keep rowing until I lose intensity and drop below 1,000 cal/hour pace. Three minute rest between reps.
Incline treadmill walk
2.0 miles / 288 calories / 32:10 minutes
Watching the latest Combat Jiu-JItsu event from Eddie Bravo during the treadmill walk. It’s really becoming one of my favorite combat sports formats to watch. The reality check it imposes on jiu-jitsu is a real breath of fresh air for someone like me who was inspired to train after watching Royce Gracie in the early UFCs.
You ever watch any Snakepit catch matches? I fucking love it, so active. I feel like if it were pushed more it could become more mainstream friendly than traditional BJJ. Simple enough to understand and usually clear winners even at high level
Interesting! I’ll check out some matches on YT this weekend.
I’m really looking forward to ADCC this year in September. It’s one of the biggest hybrid grappling competitions around. Jiu-jitsu + catch + wrestling.
Yeah we’ve got a few guys from the local gyms going in the trials. Keep an eye out for a guy named Declan Moody. He’s one of the best 88kg grapplers in Aus and could be a dark horse
Squat (M)
bar x 10
95 lbs x 8
125 lbs x 5
10 minutes EMOM 140 lbs x 4
Swiss bar bent over row (H)
bar x 10
65 lbs x 8
75 lbs x 5
10 minutes EMOM 85 lbs x 3
3-count hold at the top of each rep
Swiss bar bench press (L)
bar x 10
60 lbs x 8
10 minutes EMOM 70 lbs x 5
That’s a wrap for Alsruhe RPM Full Body. First time doing a dynamic/speed-based workout and will definitely keep it in the rotation, especially after a few mesocycles of max effort type training.
Still undecided on what comes next. 8/6/4 or Best Damn Workout for Naturals?
And not to bury the lede, but making my lowest weight of the year on the final day of Alsruhe RPM Full Body was especially nice.
Cardio Incline treadmill walk
3.0 miles / 439 calories / 48:24 minutes
Determined to start something tomorrow to take advantage of the 12 weeks between now and early September. I’ve gotten so accustomed to just setting up shop in the squat rack for an hour that I’m having a hard time imagining doing anything else!
That’s tilting me toward 8/6/4. I figure that Alsruhe RPM Full Body was sub-maximal (<70% TM), short rests (<30 sec), higher volume (120 sets/workout). So I figure my next program should be “more maximal” (>70% TM), longer rests (90-120 sec), and lower volume (6-8 heavy sets/workout).
Cardio Incline treadmill walk
3.0 miles / 442 calories / 48:05 minutes
Pushing everything on the schedule back a bit. Will take a full week deload (cardio only) and start Beyond 8/6/4 on Monday. It’s a five-week program, three days a week (just like Beyond 5/3/1). So I should be able to run it twice between now and early September even with a deload this week.
Experimenting with some alternative cardio machines during the deload. I’ve never used a stairmaster/stepper or an elliptical before, and figured this would be a good time to see what I can add to the mix.
His latest AMA pushed me over the top. And getting his OK to use his strength training template in his Eternal Warrior program was the final piece to the puzzle. Excited to get started - I’m also going to be supplementing with Indigo-3G for the first time.
