That looks interesting but possibly too complicated for me right now. I’m trying to let go of my typical structure for awhile.
I need to get faster. Not fast, but but where I currently am. I think I just realized how much I’ve lost since I haven’t been playing basketball regularly. These weight lifting programs we all do don’t have any plyo or speed work.
Never saw that article. I’d have to write it out on paper to truly get a feel for it but it doesn’t look bad.
I’m leaning towards performance based training (cardio, speed, agility, etc) for several reasons. I don’t think I’m going to add any muscle. It’ll keep me fairly lean without worrying about food. Use it or lose it - if I don’t move fast or do certain athletic things as I age then I’m going to lose the ability to do them.
I noticed you mentioned box squats a few posts back. My experience with them is that I can squat more weight for more reps using box squats, while feeling way less beat up from them and there seems to be direct carry over to my free squat. Just 1 guys anecdote but I think they’re a winner.
Jumps - squat jumps x 5, 5, 5, 5, pogo jumps x 10, tuck jumps x 5, 5, 5
Time: 33 rough minutes. I definitely slowed the pace on the push presses. BTN push presses are awesome and easier. I also feel like there could be good carryover to my leg power.
I was being a bit sarcastic. I just haven’t been training consistently or following a traditional strength program. I’ve been talking 3-4 days off between sessions due to time, work, or mental health (I just don’t want to train).
I really didn’t want to train today but I had the whole day so I forced myself to suck it up. I’m working the next five days so I won’t feel like doing much. Hopefully I can get myself going again and get back to being consistent.
It’ll come back man, no worries. I’m just out of a stretch where I had to force myself to exercise two or three times a week. My will wasn’t really there, and my heart wasn’t totally into it. I think depression is one factor, but life also presents so many challenges, obstacles, and stressful situations that lifting can become the proverbial straw to the camel’s back. But don’t worry, the will to train frequently and intensely will return when your body and mind are ready for it
I wouldn’t mind training three days a week, but it’s a huge struggle to do the mid-week session. I just don’t like training early in the morning or after a 10 hour work day. I get to start an hour later tomorrow so maybe I’ll make it happen before work.
The weekend sessions usually aren’t a problem. I’m sore from my leg session and that was a big factor in draining my will to do anything physical yesterday.
I know I’ll maintain my physique even if I’m only training on my days off. My conditioning probably won’t improve but I can keep from going backwards.
I made my best strength gains about four years ago, doing cluster sets in two full-body workouts a week. Massive frequency or volume isn’t necessary for progress. Since you can work out on the weekends, you’ll definitely be fine. With the workout style you’re doing now, I wouldn’t be surprised if your strength-endurance conditioning has already improved.
I decided to put off today’s workout till tomorrow. If I’d trained today then I would’ve rested tomorrow anyway. If I can get out of bed then I get to do 100 reps of bench followed by 100 reps of DB rows. The bench is coupled with ski erg. I obviously don’t have one of those so I might do some agility drills or single leg hops. I think I can do those without hitting my head.
On the conditioning front, I’m disappointed in my body. My resting HR was mid to upper 40s before my Colorado trip. Two days out there caused it to rise. It’s been mid 50s since then. I expected it to drop when I came back due to altitude. I also thought my training would bring it down. It’s being stubborn.
That sounds like a righteous bro workout - all bench and rows, with probably a mean torso pump. Can you do up-downs in your basement? They’re burpees without the hop. Or standing long jumps?
I can’t help but wonder if it’s something in the Western air. I’m having a hard time bringing down my RHR too, despite a fair amount of incline treadmill and biking. Hopefully yours goes back down soon.
100 BENCH PRESS15:49
135 x 20, 15, 10, 10, 10, 10, 9, 8, 8 Supposed to be 185 lbs. What the heck!? SL HOPS (after each break in benching)
10 ea leg onto platform x 9 sets These were small jumps but the goal was to just have a landing target. Baby steps.
REST 7 MIN
100 DB ROWS11:15
70 x 10 ea x 10 sets Supposed to just alternate arms but after round three that wasn’t happening. I used the prescribed weight, though!
Good workout but not fun. There’s supposed to be muscle ups and GHD sit ups but that’s not happening for several reasons. Time to get ready for work.
This appears to be day 19 if I add my workouts from volume 1.
WARM UP
6 min elliptical
10 Rounds 1:1 Work:Rest Ratio
BOX SQUAT (to my bench)
185 x 5
POWER CLEAN
135 x 5
185 x 5 x 3 sets Shoulder not happy with this. SNATCH GRIP HIGH PULL
185 x 5 x 6
Time: 26:38
This is supposed to be one of those I go you go partner workouts. I’d probably get more rest if I had a partner. As it is, I just run a timer and rested at a 1:1 ratio.
Rest day. It’s actually the morning of 11.6 and my quads are smoked from that box squat session.
Work has been a blast the last two days. We’re trying a new camera system that reads tags and runs them. I can log in to their system and get alerts when a stolen car or stolen tag passes a camera. I can just patrol where the cameras are posted and wait for an alarm. It’s like shooting fish in a barrel! My partner and I have recovered four occupied stolen cars in the past two days. We also got smoked by a stolen Infiniti Q50. Back for more fun today.
We have a different brand at a few fixed locations but this new system is cheaper. We have cameras at every major intersection on a street where a lot of gang violence occurs. I can see if a vehicle continues in the same direction by waiting for the next alert. If there’s no alert then I know it turned into the neighborhood.
We also have cars with tag readers. Those are okay but the cameras miss a lot and you have to drive by the stolen car. These fixed ones allow me to just sit and wait. And we have a lot of stolen cars and tags.
Both of these can be used for investigative purposes. The old one requires the exact tag. The new one allows us to search by tag, make, model, color, or vehicle type.
I’m sure they’ll be removed soon because people will cry foul at getting caught. We’re soft here.
Someone decided to use cameras monitoring an intersection to spot traffic violations and have nearby officers write the tickets. The public whined so the Chief said we can’t do that anymore. This is America in 2020.
