I will say I think this works better for newer lifters or lighter lifters. I just don’t trust my form and technique enough to do that. I worry I will break down from fatigue too much and hurt my self. I have had lots of little pains in my low back, and knees from trying to lift too heavy too often. So I accept slower progress and lift a tad lighter. It seems to be working pretty well so far =)
1 Like
9/15 148.2
Old regular Sunday friend joined in. I missed her. Apparently friends are joining me often… This is making my normal work outs difficult. Still getting in decent work though.
Warm up 5 min slow jog 4 speed
warm up squat 4x5 45,65,85,95
Squat 5x5 115
Hip Thrust 4x12 115
Row 5x5 95
Warm up 4x5 45,55,65,75
Bench 5x5 85
Decline sit ups ss hyper extentions 3x20/3x15
2 Likes
9/16 147.2
Decided to test my slow jog again. Been doing speed walking on an incline for the last 6+ weeks ish.
5 min walk, 30 min slow jog 4 speed 2% incline, 5 min walk. 40 mins total
Holy shit!! I can jog 30 mins straight!! That also means… I ran at least 1 mile non-stop!!
That was completely unexpected. I thought I might get 10 mins…
WOOT!!
3 Likes
I couldn’t imagine jogging for 30 minutes straight
1 Like
@wanna_be I didn’t even think I could. I made it a goal to be able to jog for at least a mile. And I would prefer a 5k.
I started a “base building phase” 30 mins of cardio 120-150 bpm 3 times a week. For me that was mostly incline speed walking. Occasionally I added in some light jogs (1-3 mins jogs the walking again on repeat for 30 mins). I also did some Fobbits (slow jog 2 mins- stop to do 10-20 bw or KB movements the 2 min jog again on repeat.) I like pull ups and KB swings with my Fobbits.
6 weeks of this never going past 3-5 mins slow jog apparently was enough to improve my cardio and conditioning enough that I easily did 30 mins. Could have done longer.
Gotta say the tactical barbells conditioning book is pretty awesome.
3 Likes
Well done on the jogging Cherry.
30 minutes is quite long.
2 Likes
9/17 147
Day 2 @70%
Warm up bench 4x5 45, 55, 65, 75
Working bench 5x5 85
GS DB rows 5x10 40
GS SLDL 5x10 40’s 90 total
Warm up squat 4x5 45,65,85,95
Working squat 5x5 115 SS pull ups 4x3
Hip Thrust 4x12 115 SS ab wheel 4x8
3 Likes
9/18 148.6
Fobbits 5 min walk, 5 min jog, 5 min walk, 5 min jog, 5 min walk, 5 min jog, 10 min walk
2% incline- 3.5 walks, 4 jogs.
Pull ups 5,4,3,2,1 @ 5 min, 10 min, 20 min, 30 min and 35 min marks
3 Likes
You’re making excellent gains, LCB! I’m particularly encouraged by your jogging improvement; it lets me know to keep doing the walk-jog intervals I recently re-started.
2 Likes
@TriednTrue If I have one recommendation it’s stop jogging for 6 weeks. Incline speed walk keeping your hr between 120 and 150.
After that start adding slow jogs. Slower than you think. Possibly even slower than you walk.
2 Likes
9/19 147.8
Warm up squat 3x5 45,65,85
Early working 2x3 95,115
Squat 1x6 RM 85% 130
9x1 singles practice 130
SS pull ups 5,4,3,3,3,3,3,3,3,2
Hip Thrust 10 RM 135
4x5 135 with holds at the top
Warm up bench 3x5 45,55,65
Early working 2x3 75,85
Bench press 1x6 RM 100
Singles practice 9x1 100
SS DB row 9x6 55
Tricep push downs as cable face pulls 4xMRS 60lbs
Captains chair leg raises 4x15
2 Likes
Your advice to incline walk for six weeks before jogging is very interesting. Although it’s counterintuitive, it makes sense. Right now, my cardio exercise are sporadic but, once I’m into a more consistent exercise situation, I’ll remember your advice. At the moment, I’m working out with my nieces and a nephew a couple-few times each week, which means I keep my schedule flexible to accommodate them.
2 Likes
What I noticed is when I tried to jog first or do C25k my knees hurt and I was quickly out of breath.
Incline speed walking strengthened my knees and ankles as well as improved my cardiac capacity. By the time I actually started jogging I had zero pain and could total jog much longer than I thought possible. All it took was 30 mins a day 3 times a week. Barely a time commitment at all. I avoided all forms of High intensity training during this all together. No heart rate spikes at all. 120-150 max always
The 6 week basebuilding phase is absolutely the best thing I have ever done fitness wise. That tid bit will stay in my tool box forever.
3 Likes
Hey Cherry that was a very interesting read. I’ve been doing some walking last summer and autumn and then started running a bit in the start of the year. It was much easier than I thought it would be. So a good advice… I’ve actually just asked @TriednTrue where his running where.
2 Likes
9/20 148.0
Warm up OHP 3x5 45,50,55
Working 6 RM 65
Singles practice 6x1 65
SS pull ups 5,4,3,3,2,2,2
Warm up deadlifts 3x5 135
Working deadlifts 1x12 rm and 4x6 160
SS ab wheel 5x8 ab wheel
Leg press 1x12 rm and 4x6 95 lbs added to machine (these leg press machines are way heavier than my old ones.)
Curls and lat raises 3xmrs 12.5
That’s really encouraging for me to read! An old injury affects my running and walking, so it’s helpful to see how effective lower intensity preparation can be for higher intensity exercise.
1 Like
9/22 147.4
Warm up squat 4x5 45,65,85,95
Working 1x12 rm 110
Working 4x6 110
SS chin ups 5,5,4,3,3,2
Hip Thrust 16 rm 110
Working 4x8 110
Bench press 12 rm 80
Working 4x6 80
Cable face pulls ss tricep press downs 3xmrs 60
Seated cable row 3x10 85
2 Likes
9/23 148.6 I… Went to the gym.
5 mins cardio.
3x10 chest press 40, 50,60
3x10 seated cable rows 85
Was not feeling it. Left
9/24 147.2 rest didn’t sleep well
9/25 147
5 mins cardio
Squat 4x5 105
Deadlift 4x3 160
Hip thrust 3x15 135
Rdl 3x10 135
Leg press 3x10 90
KB swings 5x15
Decline sit ups 3x10
1 Like
9/26 148.4
Bench press 3x4 100
SS DB rows 3x15 40
Incline DB bench 3x15 20
Pull up neutral grip close (closer than normal) 1x3, 1x1 added red band 2x4
SS push ups 1x15,3x10
Seated cable rows 4x15 85
Tricep press downs as cable face pulls 4x15 60
Cable chest flies 1x10 7.5, 1x10 10, 1x8 12.5
2 Likes
9/28/19 150 (burgers 3 days in a row will do this lol)
Squat 3x MRS 10,5,7 120 lbs
Sumo deadlift 3xMRS 14,10,13 145 lbs
Split squat 4xMRS 15, 15, 10, 10
RDL ss Hip Thrust 4xMRS 95 lbs
RDL reps 20, 15, 12, 15
Hip Thrust Reps 15, 16, 12, 15
Lat pull down 4x MRS 70 lbs 15,15,10 10
2 Likes