Kdjohn: Physical Philosophy & Iron Insights

Training Training Logs
1181

04/08/2021
Start time: 2015

Stationary bike

  • 45 minutes

Superset

  • Standing barbell twist, 2x15/side @ 120
  • Kneeling ab wheel, 2x15

Notes:

  • Another smoky, hot day, so I opted for the bike instead.
2 Likes
1182

06/08/2021
Start time: 2020

P. Snatch

  • 3x5 @ 115

P. C&J

  • 155x5
  • 180x5
  • 200x5

P. C&P (2020 tempo, constant tension)

  • 3x15 @ 110

Weighted chins

  • +25x7
  • “ x6
  • “ x5
  • “ x4
  • “ x3

EZ bar strict curl (2020 tempo, constant tension)

  • 3x8 @ 85

Alternating DB snatches

  • 3x2 min, 3 min rest @ 50

Notes:

  • Nothing special to add. Solid session. With the extended rest times to squeeze as many gains out of supplemental sets, and the DB conditioning, these sessions eek into the 75 minute territory. I’m shifting my weight sessions into the evenings after my kid goes to bed though, so there’s less rush.
3 Likes
1183

07/08/2021
Start time: 1130

Sprint repeats

  • 30 minutes

Superset

  • Standing barbell twists, 2x12/side @ 120
  • Hanging leg raise, 2x12

Notes:

  • Now before someone gets their panties in a bunch and says, “YoU Can’T SpRinT FoR 30 mInUteS!!”, I didn’t. It was threshold training for endurance. So I was sprinting just to the point of feeling a burn starting, then walking until recovered, repeating that protocol for 30 minutes.
  • 100% strict hanging leg raises are fucking hard.
2 Likes
1184

No joke, dude.

1 Like
1185

08/08/2021
ENDURANCE
Start time: 1300

Running

  • 3x2km intervals, 2 min rest between sets

Double DB C&J

  • 3x90 sec, 2.5 min rest @ 50

Notes:

  • Pros and cons to this session. The pros were that it was cooler and misty, so I didn’t feel my soul leaving my body; I’m very much a cool/cold weather person and thrive in it. The cons were that I probably should’ve used the bike or done a ruck walk, because my legs were a little trashed from the sprints yesterday. I started running and realized my normal loop was going to be a struggle for my legs, so I turned it into intervals instead.
  • Swapped the DB conditioning with the ab work, which I’ll do tonight. Squat PR set is tonight, so I didn’t want to go into it with a fatigued core.
1 Like
1186

08/08/2021
STRENGTH
Start time: 2015

P. Snatch

  • 110x5
  • 130x5
  • 145x5

B. Squat

  • 225x5
  • 255x5
  • 290x12 (video below)

P. C&J

  • 3x5 @ 150

Bench

  • 1x20+8+5 @ 155

EZ bar strict curl

  • 70x5
  • 80x5
  • 90x10

Superset

  • Hanging leg raises, 2x12
  • Standing barbell twists, 2x12/side @ 120

Notes:

  • I knew it was gonna be a good session when 1) 145 flew off the ground for snatches, and 2) 290 on squats didn’t feel heavy coming out of the rack. I was fighting butterflies, knowing that I wanted to match last cycles reps, but at a heavier weight. Settled on 10, but after unracking and getting 5, I knew 12 was no problem.
  • Strict curls are hard, man. Like, a total upper body exercise fighting for those last couple reps.

8 Likes
1187

11/08/2021
ENDURANCE
Start time: 1330

5-1 ladder, alternating exercises (18:17 time)

  • “Circus” DB clean (each side) + 40m goblet carry @ 100
  • Tricep bar clean + 40m front rack carry @ 115

Notes:

  • This seemed easy on paper, but for some reason just ruined me. I’d love to see some of the other dudes here tackle this @mr.v3lv3t @ChongLordUno @T3hPwnisher @aldebaran, probably others slipping my mind right now.
  • Since I only have adjustable DBs, my “circus” DB was 25# plates and a fat grip. Tricep bar was used instead of a log also, but that would be preferred. The 40m was the length of my driveway and back.
7 Likes
1188

Awesome set my dude.

1 Like
1189

Thanks, buddy!

1 Like
1190

The rate you were going on those squats I thought you weren’t going to stop lol. Awesome set.

2 Likes
1191

Thanks, man. I have a tendency to be able to maintain the same speed until my muscles suddenly crap out.

1192

Sounds delightfully awful. Did you alternate between the two or run the DB ladder then the bar ladder?

1 Like
1193

Alternated, thanks for the reminder. Need to specify that.

1 Like
1194

11/08/2021
STRENGTH
Start time: 2030

Good morning (2020 tempo, constant tension)

  • 2x12 @ 170

B. Squat

  • 1x20 @ 225

P. C&P

  • 100x5
  • 115x5
  • 130x5

Bench

  • 155x5
  • 176x5
  • 200x10

Chins (2020, constant tension)

  • 25 total @ BW

Superset

  • HLR, 2x12
  • Standing barbell twists, 2x12/side @ 120

Notes:

  • All bueno.
3 Likes
1195

Sounds nasty brother

1 Like
1196

14/08/2021
STRENGTH
Start time: 1130

Warmup + jumps/throws/plyos

P. Snatch

  • 3x5 @ 110

P. C&J

  • 150x5
  • 170x5
  • 195x5

P. C&P (2020 tempo, constant tension)

  • 3x15 @ 100

Chins (2020 tempo, constant tension)

  • 2x12 @ BW

EZ bar strict curls

  • 1x20+5+3 @ 70

Notes:

  • No weighted chins today, because I couldn’t find my “belt” (which is just a dog leash with a carabiner), and didn’t have time to faff around with something else.
  • That curl set just… destroyed me. Who knew curls could be so hard?
  • Inner elbows are really, really tender today. Need to get that sorted.
  • My conditioning for today was helping my father-in-law cut down some trees and level a slope on their lake property. Manual labour is the best.
3 Likes
1197

FIFY

1 Like
1198

15/08/2021
STRENGTH
Start time: 1200

Med ball slams, clapping push-ups, standing triple jump

  • 2x5 each

P. Snatch

  • 105x5
  • 120x5
  • 135x5

P. C&J

  • 3x5 @ 140

B. Squat

  • 210x5
  • 240x5
  • 270x5
  • SS W/ 3x400m run

Bench (2020 tempo, constant tension)

  • 3x8 @ 170

EZ bar strict curl

  • 65x5
  • 75x5
  • 85x5

HLR

  • 2x12

Notes:

  • Those squat-and-run sets were deadly. The keen-eyed among you will recognize it as a modified version of the Litvinov workout — which I found out is actually just an urban legend amongst throwing athletes, and no one can actually confirm that Sergey Litvinov actually did such a workout. Regardless, it’s horribly wonderful and I want to do all my squat sets in such a manner from now on. Cheeky way of getting some speed training in too.
5 Likes
1199

15/08/2021
ENDURANCE — MUSCULAR
Start time: 1830

Alternating DB snatch

  • 5x2 min, 3 min rest @ 50

100 reps + 1 min stretch

  • Band leg curls
  • Seated band row
  • Band OHP

Notes:

  • Great conditioning session. Doing a deep stretch after 100 reps of an exercise is so, SO painful. The burn is unbelievable.
4 Likes
1200

17/08/2021
ENDURANCE — CARDIO
Start time: 1700

Running

  • 2km run
  • 2km run-sprint-walk intervals
  • 500m/500m/1km run

Standing barbell twist

  • 2x12/side @ 120

Notes:

  • BRU. TAL. Geez, this was tough. The distance for each segment of the intervals was somewhere between 50-70m, so while the sprints were short, it meant I was going hard and had little time to recover. This was my go-to format a number of years ago when I was in the best shape of my life, so I think I should resurrect it.
  • The weird distances on the way back were because 1) I had to take a couple breaks and walk, because my HR just was not dropping low enough to be able to sustain a jog, 2) it was almost 30C with 95% humidity and I was running directly into the wind. The wind lately seems constantly out to get me…
4 Likes