That sounds appealing, but I have to be careful. I’ve finally reached the point in my life where I can see something valuable, but also realize that it’s too much of a shiny object at the moment.
I thought Tier Three Tactical had the answer to my training, but it’s actually too much for me. It turns out that my dreams and reality aren’t in the same room.
This 18 million times
To be more specific: it’s not full of new and shiny training tips, it’s incredibly down to earth. Alex also makes the point, repeatedly, that if you’re interested in combining strength and endurance, anything superfluous must be stripped away. My suggestion stemmed from the fact that you’d been trying to combine running with strength, and this book really seems like something worth looking at if that’s still the route you wanna go. If you’re kinda over it though, like you’ve been alluding to in your own log, then it’s not as important.
The last three training books I’ve read have been Powerlifting Basics, Texas Style by Paul Kelso, Power To The People! by Pavel Tsatsouline, and now The Hybrid Athlete by Alex Viada. All of them have done a great job of stripping away the “flash” from training and stating that the basics work, and are worth pursuing.
07/03/2021
Start time: 1250
Garage temp: -1C
Bench
Hang power snatch
Snatch-grip SLDL (3020 tempo)
Chins
Hungarian plate twists
Notes:
08/03/2021
Start time: 1330
Garage temp: 4C
Power clean & jerk
Squat
Bench
Pendlay row
Kettlebell suitcase carry
Notes:
“ To good health, to new challenges, and to reminding yourself that we’re all in this to have fun. Enjoy the training, enjoy the competition, but above all, don’t take all of this too seriously. Close the book, close the laptop lid, and before you do anything else, pet the dog, hug your kid, hug your spouse, and remember that what you just read here isn’t life itself, it’s a hobby. Then come back and kick ass.”
It’s getting toasty! 
09/03/2021
Just wanted to talk about aerobic work for a second.
I’ve been doing 4 sessions a week for the last few months. Started with two 30 minute sessions during the week after work, and two 15 minute sessions after strength days on the weekend. I’m now up to two 45 minute sessions during the week, and the weekend sessions are 25 minutes. This is all done on a stationary bike, and pretty soon I’ll switch to two bike sessions and two running sessions, as the weather warms.
First thing I’ve noticed, my recovery between sets while weight training has gone through the roof. I feel ready to go much faster than before.
My legs also feel better than they have in a loooong time. Because my job has me standing and pacing for close to 11 hours a day, I’d often have an incredibly achy lower body all the time, even on my days off. Now, I find I’m able to endure for longer and longer before my legs and hips start to bug me.
One thing that confuses me though is that the HR reader on my stationary bike handles never says I get above around 115 BPM, even if I’m gunning it as hard as I possible can. I’m inclined to think it’s just a shitty HR monitor, but is this a thing people can struggle with? Anyone know what it means if your HR can only hit a certain point? I know when I used to own a FitBit (a number of years ago, though), on hard runs I could get my HR close to 190 if I was really pushing it on sprints.
I’m loving doing more aerobic work, especially with the apparent benefits it has on my strength training.
If you want extract every ounce of gain from aerobic work then you need to get a chest strap HR monitor @kdjohn mate
I was beginning to come to that conclusion after last night’s bike session. Gonna do some research tonight.
Just keep in mind that once you go above a certain BPM then you’re going to elicit a completely different response
120-150 - engine size
150+ - brake horsepower
That’s a good reference point for me anyway
For my goals, I really have no desire to go much above that “zone 2” level; I’m using aerobic training for recovery and heart health mainly, and might push above that from time to time just for some progressive overload.
Sounds good man
80/20 and all that
I’m in the same boat with cardio man, every time I do it I feel better. Every time I skip it I feel worse. My goofy ass still skips it way more than I’m OK with…
13/03/2021
Start time: 1245
Garage temp: 4C
Power clean & jerk
Front squat
Back squat
Band curls, band extensions, walking lunges
Jefferson curls (10-10-10-0 tempo)
Chin bar hang
Notes:
14/03/2021
Start time: 1355
Outside temp: -1C
Running, 3km
Single-leg calf raises
Tibialis raises
Deep walking lunges
45° side bends
Notes:
What are these? Do you elevate your foot in some way?
Absolutely rabid @kdjohn my man. Love your log you manly bastard
@anna_5588 I guess another name for them could be long-step lunges. I’m basically just taking a really long stride, and going deep into my front leg. Aiming for knees over toes and hamstring touching my calf.
@ChongLordUno just trying to catch up to you, you magnificent bearded bastard.
15/03/2021
Start time: 1250
Garage temp: 2C
Power snatch
Bench
Band BTNP
Band pulldowns
Hungarian plate twists
Notes:
Had two runs with this program, it’s good stuff. I’ve never done it with variations of the O lifts though, I’m pretty sure my traps would leave me for someone less cruel.