C7 W1 Conditioning
Walk 500m to “my” hill
10 hill sprints circa 50m
Walk home
About 22mins
First pic is the hill, i run to just past the power pole. About 50m, my guess is 4m rise?
Second is the sunset cos im a romantic bastard.
7 Likes
Decided id keep the romance going with some poundstone curls and band pushdowns, 50 each.
3 Likes
A weekend off of too much food and drink and not enough sleep.
Time to restart c7 with squats. Back seems better after another few days off with lots of time waking and on my feet, so have set a low TM and will tweak it… back to 5x5 FSL as this just works for me.
So…
C7 W1 D1
Power cleans. 40x 3x5
Squat 65x5, 75x5, 85x5, 65x 5x5
Then 5 rounds of PPL
Push: dips, 37 total
Pull: chins, 37 total
Legs/core: back raise 87 total.
Feeling quite limber.
5 Likes
“to play golf run hills is to spoil an otherwise enjoyable walk.” - No idea
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Failed to record yesterdays.
C7 W1 D2
Bench 65x5 75x5 85x5 65x 5x5
Trap bar row 60x 5x10
PPC
Band pushdown 50, 50
Fat bar curl 20x 45, 30
Hanging leg raise, 6+4
I wasnt going to do hanging leg raise, was going to do L sits but trying to get that position really torqued my back. To me this points to imbalances all around the hips - tight hip flexors and hamstrings, weak core.
So did some slow and controlled leg raises and lots of stretching till i could actually hit an Lsit.
4 Likes
C7 W1 easy “cardio”
5 rounds of
20 kb swings at 32
2 TGU/side at 16
Then
50 low side to side swings @16
50 high side swings @16
Then
Airbike 10 sec tabata, 52 cals (not my best effort)
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Not training. But this morning i cut wood for an hour (with a chain saw) and loaded it.
Will need to stack and split this arvo.
Basically a mini strongman comp haha
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Apparently (according to the Garmin) ive burned 356 active calories doing this
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Been a weekend of family and travek etc so this took a back seat.
Morning session
C7 W1 D3
Trap bar 72.5x5 82.5x5 92.5x5 72.5x 5x5
Then giant set of
Chins 5x8
Dips 5x8
Front squat at 52.5 5x8
Rollout 5x8
Hit the spot.
Travelling more this week, need to find a gym as the hotel doesnt have one.
7 Likes
C7 W1 D whatever
Hotel pump session
Circa 50 reps each of
Chest press
Seated row
Dbell oh press
Lat raise
Bent over lat raise
Pushdown
Dbell curl
Horrible gym, great pump.
5 Likes
Hotel cardio to offset some shoddy diet
30 mins on bike, aiming for my 140 to 160bpm (i think thats is zone 2 but dont really understand all that cardio stuff yet).
Did 404 cals by my watch, and 11.72 somethings (kms? Miles? Who knows) in distance.
Made me want to ride my actual bike again.
3 Likes
To be honest I think all that zone 2 / zone 3 stuff is making a simple concept deliberately complicated. I read Tactical Barbell Conditioning book and they really simplify it to two different conditioning modes (similar to 5/3/1). Any steady state stuff should be done at a level where you could hold a conversation and after 30 mins you start seeing a benefit as it improves your endurance and then there’s the other mode which is panting cardio such as WOD’s/hills etc, for me these zone definitions don’t really hold any water
2 Likes
Cheers, i like that paradigm.
Ive been meaning to buy that book, seems to be well received in these parts.
1 Like
Definitely worth a purchase, I’ve not run one of the programmes but definitely incorporated elements into my own training, there’s also some excellently awful workouts included.
1 Like
I got the book, I’m hooked. Makes total sense and I can see how it fits into a 3 or 4 day 531 program like a glove.
Ive never been very consistent with conditioning but seriously considering trying to hit these minimums to take the guess work out of it.
1 Like
C7 W1 D4
Press 45x5 50x5 57.5x5 45x 5x5
Then 5 giant sets of
GHRx10
GHR situps to parallel x10
Kbell rope upright row 32x10
Narrow grip pushup x10
Then mowed the lawn.
4 Likes
That was quick!
I definitely think doing the combination of the two makes sense. I used to loathe running or static cycling before reading that as I always thought I needed to do longer distance at my best pace but I’ve got to the point where I actually enjoy doing a 5 mile run at a steady pace or sticking my bike in front of the tv for an hour and I can see when I do the harder conditioning and even lifting how it all links together.
1 Like
Thats the end of C7 W1, which has taken 2 weeks with travel, a restart after some tweaks, etc.
Need to get back to weekly goals.
Week 37
Goals
- complete 4 c7 w2 strength sessions
- complete 3 E sessions (easy/endurance from TB2 Base build)
- eat real food (ala the conversation on simos log)
Thats it.
2 Likes
C7 W2 E1
Airbike
35 mins at zone 2 (circa 140bpm)
15.8km, average watts 134
3 Likes