I wasted money today!
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The new tires and wheels look dope! What size tires did you go with? The wash and wax looks good, too.
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Nice truck. The F 150 are nice i have a 2018 in Black.
I just found your log. Read a little in the beginning and jumped to the end.
I’m on the fire dept. And I’m always interested in how 1st responders are training. Most of em don’t! Firefighters are the worst! But some of us step up and do the right thing.
I think I subscribed to your log (I hit the bell)
…
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This does not technically qualify as a waste of money.
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The rims are 17" and the tires are 33"x12.50". They’re beautiful!
Thanks for stopping by! The F150 was an easy choice because it has the biggest crew crab. I’m 6’5" and I’m guessing my kids won’t be short so we needed every inch of cab space. Mine is an 06 that I bought with 109k miles (has over 111k miles now). The previous owner took great care of it.
Our local firefighters have to exercise for 30 minutes a day (or so I’ve been told). I’ve studied the fight or flight response and what it does to the body. That combined with bad sleep and poor nutrition creates ideal conditions for being overweight and unhealthy.
I usually do some sort of structured strength program and try to throw in enough conditioning. I’ve recently decided to change directions. I had an unhealthy relationship with the gym so I had to “end” it. Performance is the main concern as well as maintaining my current physique. I’ve decided to try Ryan Fischer’s High Intensity Interval Bodybuilding. It’s not strength focused so there’s no progression for any one lift, but it kicks my rear and I know I can achieve my goals with it. I also just look at the program and see what written instead of writing my own workout. That’s a good change for me.
I guess they’re functional but they weren’t entirely necessary.
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11.7.20 HIIB Vol 2 Day 12 - Shoulders
WARM UP
Outdoor warm up - 7:07
BTN SPLIT JERK
155 x 5
165 x 5
175 x 5
185 x 5, 5
JUMP SQUAT
5, 5, then stopped because my quads are shot
5 Rounds
OHP
115 x 5 x 5
RING PULL UP
BW x 5 x 5
For Time (14:11)
10, 9, 8…3, 2, 1
OHP - 95 lbs
RING PULL UPS
Not strict and not unbroken
Time: 53 minutes. I ate a big breakfast and it’s just sitting in my stomach like a brick. I was supposed to do a 200m row or ski erg with the split jerks.
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Nice wheels and tires! Too bad they’re on a Ford… 
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It is not the Ford the problem. It is the short box!
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Well, with a half-ton crew cab that’s what you get.
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It has to fit in the garage!
My dad just got an F-250 Super Duty and it’s too tall for his garage. Luckily, he has a building nearby for his landscaping equipment.
I have been debating getting a new smaller truck but I love my 4 doors and 8 feet bed.
I could down grade to a f-250 but at that point my truck is paid for, so I guess I will keep my great white beast.
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11.8.20 HIIB Vol 2 Day 13 - Chest
WARM UP
5 min Airdyne
CONDITIONING?
Slog 1 mile in 9:35
4 Rounds
1 MIN DB BENCH
70 x 17, 11+2, 7+3, 7+3
1 MIN CABLE ROW
115 x 20, 13+5, 9+5, 9+5
3 Rounds
SA DB INCLINE
65 x 8, 8, 8
BARBELL CURL 21S
45 x 7/7/7 x 3
SA DB HAMMER CURL
1 min right, 1 min left, repeat
25 x 27 right, 27 left, 24 right, 24 left
Total time: 42 minutes.
Today was a good day. No nausea and no major rebellions from my body. I’ve been thinking about this program. I like it, but I think it’s to much volume for me. I’m pretty much in this for maintenance at this point. My conditioning needs to improve but I’m not making it a priority. Some of these sessions are brutal. All of them are a challenge but my resting HR tells me that my cardiovascular system isn’t improving. I should’ve seen a drop by now.
I’m not sure where I’m headed with training, but my wheels are turning. I’ve identified some weaknesses that I’d like to address (squat strength, squat speed, leg power) and I think I’m doing that already. The box squats might become my standard squat. The jumps will continue to make an appearance. I’m also considering getting an agility ladder so I can work on my footwork.
Truth be told, I think a three day per week full body program built like these HIIB workouts could be the ticket… but I also fear they’d suck so bad that I wouldn’t want to do them.
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What are these? You’re aiming for max rep each set in a minute? Brutal!
Well volume is the hardest thing to recover from. I’ve been cutting it in these stressful times (apart from BW training) and it’s been great for me
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I guess you’re just supposed to go for a minute. I used the prescribed weight for bench but it’s probably too heavy (nearly every suggested weight is). I was supposed to jump on a rower for a minute after bench. I don’t have one so I did rows. It was basically a bench AMRAP followed immediately by a row AMRAP and then two minutes rest.
I was supposed to finish with an 8 minute pump session of one minute push ups paired with one minute of hammer curls back and forth for four rounds each. As you can see, I skipped that.
I might take some inspiration from @simo74’s program. A full body routine that changes the main lift might be tolerable.
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I guess it’s strength endurance work then! It really is hard and sucky.
Hmm yeah if you don’t find the energy to complete them as such, probably better to look for something else
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I learned the hard way that the author of this is a high level CF athlete and he hasn’t scaled these for regular humans. I thought he might prescribe manageable weights or percentages for the masses.
I don’t think it’s too much volume for someone with different goals. It’s just too much for me. The program is written as a 3 on/1 off format but I’m just doing the sessions when I can. I’ll have two to three days between sessions and the volume just buries me. My work capacity isn’t on Ryan Fischer’s level.
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Are you staying with 2 days a week ?? My original programming was all 2 days a week with the volume and intensity cycling each week. One week would be higher reps with less weight and the next week was heavier with less reps. It meant I only went heavy every second week and was great for recovery.
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I think I can do three days a week. I can change the intensity of each lift.
For example, day one could be the heavy shoulder day with lighter leg work as part of the conditioning stuff.
5 Rounds
- push press x 5
- squat jumps x 5
- rest 2 min
3 Rounds
- front squat x 5
- push jerk x 10 (same weight so you know it’s light for squats)
- ring pull ups x 7
- rest 2 min
For Time
- Cossack squats 50-40-30-20-10
- OHP 10, 9, 8, 7, 6
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3 consistent workouts per week in that great home gym + whatever workout(s) should work really well.
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I’m considering trying a Tier Three Tactical program I found a year or two ago, but never ran. It’s four days per week (upper/lower split) with conditioning WODs/MetCons at the end of each session. The lifting is antagonist pairings so I could superset those to pick up the pace even further.
I have to be careful with trying to cram every aspect of training into one segment. It’s tempting to think I need to work on strength for a muscle (and it’s antagonist) while also wanting to work on conditioning. It’s easy to get carried away and create something that is just ridiculous and unpleasant. I have to find a balance between something that’s enjoyable and miserable. If it’s the latter then I won’t do the follow up sessions. If it’s too much of the former then I won’t push myself enough to accomplish anything.
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